XML - Top Doctor Magazine

<?xml version="1.0" encoding="UTF-8"?> <articles> <article> <ID>33531</ID> <title>An Interview with Dr. Roger Boger: A Trusted Wellness Authority in Preventative Medicine</title> <publishDate>2025-06-10 17:07:48</publishDate> <description><div class="et_pb_section et_pb_section_1 et_section_regular" > <div class="et_pb_row et_pb_row_1"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>From Dentistry to a Holistic Vision</h3> Dr. Roger Boger's journey to becoming a trusted wellness authority is rooted in a profound understanding of health that transcends traditional medical boundaries. His extensive background, spanning prestigious institutions such as Ohio State University and Temple University with BS, MS, and DMD degrees, laid the foundation for a holistic approach that integrates mind, body, and spirit. Dr. Boger's perspective is shaped by a deep appreciation for preventative medicine, a principle that resonates from his early experiences in dentistry. He believes in a comprehensive view of well-being, moving beyond treating existing conditions to actively fostering health and preventing illness. This philosophy is eloquently captured in his reference to ancient wisdom taken from the world’s oldest medical textbook: "Superior doctors prevent disease." This guiding principle underscores his commitment to a proactive and integrated approach to healthcare, influencing his perspectives on everything from individual wellness to global health initiatives. &nbsp; <img class="wp-image-33538 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-roger-boger-1-819x1024.png" alt="dr. roger boger 1" width="819" height="1024" /> &nbsp; <h3>The Power of Proactive Care: Lessons from a Dental Perspective</h3> Dr. Boger's experience in dentistry has significantly influenced his approach to overall health, providing a tangible example of the power of prevention. He proudly noted the transformative impact of proactive dental care: "We have effectively eliminated the most common disease known globally, and that's tooth decay. Throughout the years, we’ve been able to identify the cause, so we're not merely treating the symptoms; we’re preventing tooth decay and gum disease before the problem starts." This remarkable success in significantly reducing dental caries through understanding its etiology and implementing preventative measures underscores his deep-seated belief in the efficacy of proactive healthcare. This experience in eliminating a widespread disease within his initial profession serves as a powerful paradigm for his broader wellness advocacy, demonstrating that identifying root causes and implementing preventative strategies can lead to significant improvements in public health. &nbsp; <img class="wp-image-33539 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-roger-boger-2-819x1024.png" alt="dr. roger boger 2" width="819" height="1024" /> &nbsp; <h2>The Foundational Pillars of Future Well-being: A Holistic Framework and Mission Statement</h2> Dr. Boger envisions a future of wellness built upon eleven interconnected pillars, with "human needs" at the center, acting as the core around which all other aspects of well-being revolve. These fundamental needs form a comprehensive framework for achieving optimal health and longevity. His primary mission is to make people more aware of what it takes to live a longer, healthier life. Immunity &amp; Strength: At the forefront of these pillars lies the critical need for a robust immune system. Dr. Boger emphasizes that a strong immune defense is paramount in warding off diseases, including the three leading killers of people: heart disease, cancer, and stroke, and maintaining overall vitality. This pillar underscores the importance of supporting the body's natural ability to protect itself against pathogens and internal imbalances. Balance (Homeostasis): Achieving equilibrium across various aspects of life is essential for sustained well-being. This pillar, also referred to as homeostasis, highlights the necessity of finding the correct proportions in exercise, ensuring adequate physical activity without overexertion; nutrition, consuming a balanced and nutrient-rich diet; and sunlight exposure, obtaining sufficient vitamin D while avoiding harmful overexposure. This delicate balance allows the body and mind to function optimally. Earth Energy: Dr. Boger believes in the profound impact of connecting with the planet's natural forces. This pillar encourages spending time outdoors, grounding oneself in nature, and benefiting from the earth's subtle energies. Activities like walking barefoot on the ground or simply being present in natural environments are seen as vital for overall health. Sleep: Prioritizing adequate rest is non-negotiable for physical and mental restoration. This pillar emphasizes the need for consistent, quality sleep, typically seven to nine hours per night, to allow the body to repair, the mind to consolidate memories, and replenish energy levels. Disruptions to sleep patterns, often caused by technology in the bedroom, can significantly impact overall health. Exercise: Recognizing the body's inherent need for movement is crucial. This pillar underscores the importance of regular physical activity, tailored to individual capabilities and preferences. Whether by walking, swimming, cycling, or more structured workouts, consistent movement is vital for cardiovascular health, muscle strength, and overall well-being. Source Connection: Engaging with one's personal sense of spirituality, whatever that may be, forms a vital pillar. This connection to a higher power or a sense of purpose can provide inner peace, resilience, and a greater understanding of one's place in the world. Love: Fostering compassion, empathy, and positive relationships is essential for emotional and even physical health. This pillar emphasizes the importance of giving and receiving love, nurturing meaningful connections with others, and cultivating a sense of belonging. Conversely, negativity and hate can be detrimental to well-being. Family: Valuing both immediate and global connections contributes significantly to overall well-being. This pillar encompasses the support and love derived from close family ties and the broader sense of community and interconnectedness with fellow human beings. Finances: Dr. Boger acknowledges the practical impact of financial security on overall well-being. This pillar emphasizes that while money isn't the ultimate goal, the freedom it provides can reduce stress, improve access to healthy resources, and enhance life experiences. Mindset: The power of positive thinking and belief is a cornerstone of Dr. Boger's framework. This pillar emphasizes that "we become what we think about." Cultivating a strong and optimistic mindset can influence physical and emotional health, enabling individuals to manifest positive outcomes and overcome challenges. &nbsp; <img class="wp-image-33542 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-roger-boger-3-1024x536.png" alt="dr. roger boger 3" width="1024" height="536" /> &nbsp; <h2>Immunocal: Power Up Your Immune System Naturally</h2> Dr. Boger strongly recommends Immunocal, a natural product proven to boost your immune system by raising glutathione, your body’s master antioxidant, found in every cell. With over 85 studies (including 29 gold-standard human trials) and listings in both the Physician’s Desk Reference and the Canadian Compendium of Pharmaceuticals, Immunocal stands out as a scientifically validated supplement. Beyond immune support, it also helps cleanse the liver and remove toxins, factors Dr. Boger links to heart disease and cancer. A simple daily step for stronger health "Regularly taking Immunocal can help enhance your immune system, acting as your body’s master antioxidant," he explained. You can learn more about Immunotec and the Immunocal Glutathione Precursor by visiting https://www.immunotec.com/en-US/now. &nbsp; <img class="wp-image-33167 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-5-791x1024.png" alt="immunotec 5" width="791" height="1024" /> &nbsp; <h2>A Life Lived in Pursuit of Wellness</h2> Dr. Boger's dedication to promoting wellness isn't merely theoretical; it's a deeply ingrained aspect of his personal life. Inspired by the remarkable longevity of his parents, who were in their late 90s when passing, and driven by a personal aspiration to "make it past the century mark," he actively embodies the very principles he advocates. According to his lifelong friend, Bob Proctor, “You become what you think about.” His lifestyle choices serve as a testament to his commitment to holistic health. He has stayed incredibly active throughout his life, including regularly hiking and weight training. At the age of 82, his continued engagement in skiing, as a participant and instructor, vividly illustrates his belief in the vital role of physical activity throughout life. This active lifestyle underscores the interconnectedness of physical and mental well-being, demonstrating that vitality can be maintained well into advanced age. His personal pursuit of wellness extends beyond physical activity to encompass the other pillars he champions, reflecting a consistent and integrated approach to living a long and healthy life. This lived experience lends a powerful authenticity to his message, showing that his recommendations are not just abstract concepts but actionable principles he personally adheres to. &nbsp; <img class="wp-image-33540 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-roger-boger-4-819x1024.png" alt="dr. roger boger 4" width="819" height="1024" /> &nbsp; <h2>The Enabling Power of Financial Well-Being</h2> Dr. Boger also recognizes the significant impact of financial security on overall well-being. Having experienced the benefits of financial freedom through his career, he emphasizes its ability to enhance various aspects of life. "When you have financial security," he noted, "you sleep better, you have an opportunity to walk in different countries around the world, and you have the freedom to invest in new experiences." &nbsp; <img class="wp-image-33541 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-roger-boger-5-819x1024.png" alt="dr. roger boger 5" width="819" height="1024" /> &nbsp; <h2>A Guiding Vision for Global Health</h2> Dr. Boger's ultimate goal transcends individual well-being, extending to a broader vision for global health. He is deeply committed to empowering individuals worldwide to take control of their health and well-being through increased awareness and informed action. He envisions a world where people are more knowledgeable about the multifaceted factors contributing to a longer and healthier life, moving beyond reactive disease treatment towards a proactive culture of wellness. "My life purpose is to make people more aware of what it takes to live a longer, healthier life," he stated. It is a mission he pursues with unwavering passion and a commitment to sharing his knowledge and insights with global audiences, speaking and lecturing on health and wellness in over 30 countries. This guiding vision involves disseminating information about the eleven pillars of well-being and the benefits of substances like Immunocal and inspiring a collective shift towards prioritizing preventative measures and embracing a holistic understanding of health that encompasses mind, body, and spirit. Dr. Boger's dedication reflects a profound belief in the potential for individuals to live healthier, more fulfilling lives through education and empowerment.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-roger-boger-cover-1.png</images> <url>https://topdoctormagazine.com/wellness/an-interview-with-dr-roger-boger-a-trusted-wellness-authority-in-preventative-medicine/</url> </article> <article> <ID>33496</ID> <title>Dr. Gideon Kwok: Aesthetic Medicine Educator to AI Wellness Visionary</title> <publishDate>2025-06-01 19:41:18</publishDate> <description><div class="et_pb_section et_pb_section_2 et_section_regular" > <div class="et_pb_row et_pb_row_2"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Gideon Kwok’s journey in the medical field is a compelling narrative of entrepreneurial spirit, a commitment to education, and a forward-thinking approach to wellness. From his upbringing in the vibrant Bay Area to becoming a leading voice in aesthetic medicine, Dr. Kwok’s path has been marked by his drive to innovate and empower others in the healthcare industry. &nbsp; <h3>Growing Up in the Innovation Hub</h3> Born and raised in Northern California, Dr. Kwok spent his primary school years in San Francisco before his family moved to Fremont. He spent the rest of his early educational years in the San Jose area. This region, a hotbed of technological advancement and entrepreneurial drive, played a role in shaping his innovative medical mindset. &nbsp; <img class="wp-image-33509 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-1-819x1024.png" alt="dr. kwok 1" width="819" height="1024" /> &nbsp; <h3>Educational Foundation in Southern California</h3> Dr. Kwok’s later academic journey took him south to the LA area. Before pursuing his medical degree at Western University, he attended the University of California, Riverside for his undergraduate studies. This move marked his initial connection with Southern California, a region that would later become central to his professional endeavors. He further solidified his medical training by completing his residency in family medicine at the prestigious University of California, Los Angeles (UCLA). This rigorous academic background provided him with a strong foundation in patient care and medical practice. &nbsp; The full circle of his educational life led Dr. Kwok to come back home to make an impact in the area where he grew up and lived during his most formative years. &nbsp; <h3>An Early Entrepreneurial Spark</h3> Unlike many of his peers who might have initially sought employment within established medical institutions, Dr. Kwok harbored an early desire for independence. His mother significantly influenced this entrepreneurial inclination. &nbsp; “By the time I went to medical school, my mom was doing a lot of network marketing. She’s always been an entrepreneur. She strongly believed in doing things independently, because no one else is going to do the work for you,” he explained. &nbsp; His mother, who held an MBA from Berkeley in accounting, experienced firsthand the limitations of corporate structures and encouraged him to forge his own path. This maternal influence instilled in him the courage to venture into the world of private practice early in his career. &nbsp; <img class="wp-image-33510 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-2-819x1024.png" alt="dr. kwok 2" width="819" height="1024" /> &nbsp; <h3>Pioneering in Aesthetic Medicine</h3> While still in his residency, Dr. Kwok took a significant leap by opening his first clinic, Skin Perfect Medical Aesthetics, in 2004. Just two years into his residency, this bold move demonstrated his proactive and ambitious nature. &nbsp; “I finished my residency in 2006, but opened my first aesthetic clinic in 2004. So, I was a second-year resident when I got started,” he recounted. &nbsp; This early entry into the burgeoning field of aesthetic medicine allowed him to gain invaluable experience and establish himself as a knowledgeable practitioner. Over time, he expanded Skin Perfect Medical Aesthetics to eight clinics across Southern California, offering a full suite of services from injectables to regenerative treatments like peptides and IV therapy. &nbsp; <img class="wp-image-33511 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-3-819x1024.png" alt="dr. kwok 3" width="819" height="1024" /> &nbsp; <h3>A Recognized Industry Leader</h3> Dr. Kwok is widely regarded as one of the foremost experts in the aesthetic field today. He currently serves on advisory boards for several of the industry’s most respected companies, including Galderma, Merz Aesthetics, Benev, HansBioMed, and Lutronic. His strategic insights help guide product development, clinical education, and future innovation in the aesthetic space. &nbsp; As a consultant and international trainer, Dr. Kwok has educated thousands of practitioners around the globe, particularly in the advanced use of threads, injectables, and energy-based devices. His role as a key opinion leader and educator continues to shape best practices in the industry. &nbsp; <img class="wp-image-33512 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-4-819x1024.png" alt="dr. kwok 4" width="819" height="1024" /> &nbsp; <h3>Championing Aesthetic Education</h3> Driven by his passion for education, Dr. Kwok co-founded The Aesthetic Immersion in 2019 with Lori Robertson, MSN, FNP-C, bringing together more than 40 years of combined expertise in aesthetic medicine. &nbsp; “We opened up The Aesthetic Immersion to help train doctors, nurses, PAs, and other professionals in the aesthetic industry. We provide virtual didactic courses and hands-on experience that focuses on fillers, threads, lasers, and other related procedures,” he explained. &nbsp; Today, The Aesthetic Immersion is recognized as a leading training platform, offering both a robust online resource library and year-round in-person training sessions to help elevate the next generation of aesthetic providers. &nbsp; <img class="wp-image-33513 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-5-819x1024.png" alt="dr. kwok 5" width="819" height="1024" /> &nbsp; <h3>Collaboration and the Founding of AI Wellness</h3> As a seasoned aesthetic practitioner, Dr. Kwok began to see a larger need within his patient base—one that extended beyond external beauty. He recognized that true transformation could only be achieved by addressing the whole person—from the cellular level to the emotional, hormonal, and energetic states that define well-being. &nbsp; This vision aligned perfectly when he partnered with Abby Aboitiz, a healthcare operations expert and strategic visionary. Their collaboration began with developing an advanced EMR platform tailored for aesthetic and wellness clinics, but quickly evolved into something much more ambitious. &nbsp; “As we continued to meet, it became clear that Abby’s vision for integrating artificial intelligence into wellness was not only timely—it was essential. We weren’t just building software. We were rethinking the entire patient journey,” Dr. Kwok shared. &nbsp; Together, they co-founded AI Wellness, a transformative platform that bridges the gap between aesthetics and longevity-based care. AI Wellness now offers 13 turnkey wellness programs, immersive educational tools, diagnostic stations, digital avatars, and personalized AI-driven care plans. &nbsp; Dr. Kwok brings a unique perspective to this initiative. As someone who has spent two decades enhancing external appearance, he now champions internal optimization just as fiercely. His clinical insight ensures that AI Wellness remains grounded in patient-centered outcomes, while Abby’s operational leadership accelerates scalability and innovation. &nbsp; “This is about helping people feel better, live longer, and understand their bodies through technology. Beauty starts with wellness. This is the future of healthcare,” he emphasized. &nbsp; <img class="wp-image-33514 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-6-819x1024.png" alt="dr. kwok 6" width="819" height="1024" /> &nbsp; &nbsp; <h3>The Future of Wellness and Technology</h3> From AI-powered diagnostic mirrors to wearable-integrated health tracking, AI Wellness is setting a new standard for how patients engage with their health. Dr. Kwok remains actively involved in developing these tools, including apps that integrate scanning tech, personalized protocols, and predictive wellness alerts. &nbsp; Whether through education, innovation, or clinical transformation, Dr. Kwok continues to build bridges between what’s possible and what’s next. &nbsp; <img class="wp-image-33507 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-7-1024x536.png" alt="dr. kwok 7" width="1024" height="536" /> &nbsp; <h3>Concluding Notes</h3> Dr. Gideon Kwok’s evolution from aesthetic pioneer to wellness futurist reflects a career grounded in vision, passion, and a deep sense of purpose. By combining science, strategy, and soul, he’s helping define the next era of healthcare—where beauty, health, and technology exist in harmony. &nbsp; To learn more about Dr. Kwok and Skin Perfect Medical, visit: https://skinperfectmedical.com. Explore advanced training opportunities through The Aesthetic Immersion by visiting: https://www.theaestheticimmersion.com. Discover the future of health optimization by visiting: https://www.aiwellness.ai.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/06/dr.-kwok-article-cover.png</images> <url>https://topdoctormagazine.com/wellness/dr-gideon-kwok-aesthetic-medicine-educator-to-ai-wellness-visionary/</url> </article> <article> <ID>33458</ID> <title>Meet Batya Comunale: A Leading Marketing Expert Transforming the Dental Industry</title> <publishDate>2025-05-15 12:46:52</publishDate> <description><div class="et_pb_section et_pb_section_3 et_section_regular" > <div class="et_pb_row et_pb_row_3"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the dynamic world of dentistry, staying ahead of the competition and building a strong local network is essential. Enter Batya Comunale, a well-known marketing expert who has dedicated the past 12 years to helping hundreds of dentists achieve remarkable success. With her extensive experience and innovative strategies, Batya has become a trusted advisor for dental professionals looking to grow their practices and connect with their communities. &nbsp; <h3>The Importance of Growing Your Local Network</h3> For any dentist, establishing a robust local network is crucial. A strong network enhances visibility and reputation within the community, leading to increased patient referrals and trust. A strong local network also opens doors to collaborative opportunities with other healthcare providers, fostering a supportive environment for mutual growth. Moreover, engaging with the community helps dentists stay informed about local trends and patient needs, enabling them to tailor their services accordingly. &nbsp; <h3>Leveraging LinkedIn for Dental Success</h3> LinkedIn is a powerful platform for building professional relationships and showcasing expertise. By optimizing their LinkedIn presence, dentists can effectively reach potential patients and other professionals in their area. This is where Batya Comunale's expertise shines. She understands the intricacies of LinkedIn marketing and has developed proven strategies to help dentists maximize their online presence. From crafting compelling profiles to engaging with local groups and sharing valuable content, Batya's approach ensures that dentists stand out in a crowded marketplace. &nbsp; <h3>Batya's Revolutionary Onboard Software</h3> One of Batya's standout offerings is her onboard software, specifically designed to help dentists connect with their local community. This software streamlines the process of identifying and reaching out to potential clients and partners, making it easier for dentists to expand their network. With features like automated messaging, personalized content recommendations, and analytics, Batya's software takes the guesswork out of LinkedIn marketing. "While growing your community connections, you're growing a local database," Batya said. Dentists can focus on what they do best—providing exceptional care—while the software handles the intricacies of networking and engagement. &nbsp; <img class="wp-image-33463 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/meet-batya-1-819x1024.png" alt="meet batya 1" width="819" height="1024" /> &nbsp; <h3>Visionary Problem Solver</h3> Batya Comunale has an exceptional vision for dentists, starting with helping them see how they truly appear online and sorting out the confusion of digital marketing. She is a true problem solver, providing invaluable advice and saving her clients thousands of dollars. Her ability to clarify complex marketing strategies and streamline online presence has made a significant impact on many dental practices. &nbsp; <h3>Client Success Stories</h3> Over the years, Batya has helped countless dentists transform their practices through effective marketing and networking strategies. Her clients have seen significant increases in patient numbers, enhanced community reputation, and more collaborative opportunities. Notable examples include Dr. Bruce Smoler, Dr. Noel Liu, and many others who credit Batya’s guidance and software for driving significant growth, such as a 30% increase in visibility within six months. These success stories highlight the tangible impact of Batya’s expertise and innovative solutions. &nbsp; <h3>Conclusion</h3> Building a strong local network is more important than ever in today's competitive dental landscape. With Batya Comunale's unparalleled marketing expertise and cutting-edge software, dentists can effectively leverage LinkedIn to connect with their community, enhance their reputation, and grow their practices. By partnering with Batya, dental professionals are not only investing in their success but also in the health and well-being of their communities. &nbsp; To learn more or get in touch with Batya, you can reach out to her through one of the contact methods below: 📧 Info@gobatya.com 🔗 linkedin.com/in/batyacomunale 📱 WhatsApp: 844-840-1003</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/meet-batya-cover.png</images> <url>https://topdoctormagazine.com/oral-health/dental/meet-batya-comunale-a-leading-marketing-expert-transforming-the-dental-industry/</url> </article> <article> <ID>33423</ID> <title>Rising Through Adversity: How Challenges Can Shape Our Greatest Victories</title> <publishDate>2025-05-01 19:05:14</publishDate> <description><div class="et_pb_section et_pb_section_4 et_section_regular" > <div class="et_pb_row et_pb_row_4"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Life is unpredictable. One moment you're walking a familiar, comfortable path, the next it feels like the ground has crumbled beneath your feet. Adversity, in all its forms, finds each of us eventually. But here's the truth: while painful, adversity is not the end of our story. In many cases, it becomes the beginning of a stronger, braver, more extraordinary life than we ever imagined possible. If you're standing in front of what feels like an impossible mountain right now, or if you’re still carrying the weight of wounds from past battles, know this: you are not alone in your struggle. Many have walked through darkness and found their way back to the light, including me. I speak not just from theory, but from personal experience. Life has tested me more times than I ever expected, and adversity has shown up in my life more often than I would have liked. But through every challenge, I’ve discovered something vital: the power to rise lives within each of us. Even when it feels buried under pain, fear, or exhaustion, it’s there waiting to be awakened. You may not feel strong now, but strength isn’t about feeling invincible. It’s about choosing to keep going, one step at a time. <h3>Understanding Adversity</h3> Adversity is anything that challenges our usual way of life. It can be external, like a diagnosis, a job loss, or the sudden death of a loved one, or internal, like anxiety, depression, setbacks that seem too heavy to bear, or even the quiet battles we fight within ourselves. Adversity doesn’t discriminate. It visits the young and the old, the wealthy and the poor, the optimistic and the cynical. It’s part of the human condition. Yet despite its universality, it can feel incredibly isolating when we’re in the thick of it. It’s important to realize that facing adversity is not a sign of weakness or failure. It’s a testament to being alive. And every great story ever told includes a battle, a storm, a valley to cross. Life has a way of testing us. Sometimes, it feels like the storms roll in without warning, turning our plans upside down and pushing us to our limits. Yet, while adversity is never easy, it often becomes the soil from which our greatest growth springs. If you’re facing tough times right now, take heart. This moment doesn't define your worth; it shapes your strength. Let’s talk about why adversity visits us, how we can overcome it, and why your story of resilience might inspire more people than you realize. <h3>The Nature of Adversity</h3> Adversity is part of the human experience. No one is immune to struggle, no matter how successful or lucky they seem. It can strike suddenly or creep in slowly over time, but its presence often feels overwhelming. Yet adversity isn’t just random cruelty; it often serves a deeper purpose. Challenges force us to look inward, examine who we are, and decide who we want to become. They reveal strengths we didn’t know we had. They teach us lessons we might never have learned in easier circumstances. We are shaped not just by the successes and joys in our lives, but often more profoundly by the adversities we’ve endured. The challenges we face, whether emotional, physical, or circumstantial, demand responses from us that ultimately shape our identity. Every hardship forces us to make choices: to give up or keep going, to grow bitter or become stronger, to isolate ourselves or reach out for support. We develop qualities like resilience, empathy, courage, and perspective in the process. These aren’t traits we’re born with; they are forged in the fire of struggle. &nbsp; Adversity acts as a mirror, revealing both our vulnerabilities and our hidden strengths. It pushes us to confront who we truly are beneath the surface and allows us to redefine ourselves through how we respond. Whether we realize it or not, the obstacles we’ve faced leave a lasting imprint, influencing how we think, relate to others, and approach life. In this way, we are not just the product of our experiences, we are the product of how we’ve grown through them. So, when we say, “We are who we are today because of the adversities we have faced,” we recognize the powerful role that struggle plays in shaping our character, values, and ultimately, our story. <img class="wp-image-33477 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/rising-through-adversity-1-1024x536.png" alt="rising through adversity 1" width="1024" height="536" /> &nbsp; <h3>Key Strategies for Overcoming Adversity</h3> While every person’s journey is unique, there are some powerful strategies that can help anyone weather the storm. For me, leaning on the people who truly cared, those late-night talks or quiet moments of understanding kept me grounded. I also found strength in simple routines, like morning walks or writing down one thing I was grateful for daily. Most of all, reminding myself that even small steps forward still meant progress. Here are some strategies you can follow to help you overcome adversity. <h3>Accept the Reality</h3> Adversity is inevitable, and accepting its presence in our lives is the first step toward resilience. Rather than resisting hardship or pretending it doesn't exist, acknowledging the pain, struggle, or setback allows us to confront it with clarity. This acceptance doesn't mean surrendering to defeat; it means facing reality with courage. When we stop wishing things were different and start dealing with them as they are, we empower ourselves to find solutions, adapt, and grow. In this honest confrontation with difficulty, we begin to unlock our true strength. Moreover, adversity often serves as an influential teacher. While we might not choose our challenges, we can choose how we respond to them. We may not be able to control the situation, but we all have control over how we choose to react or respond. Accepting adversity helps us cultivate patience, empathy, and perspective- qualities that often remain dormant in comfort. It reminds us that life isn’t always fair or predictable, but it’s still worth engaging with fully. Through adversity, we learn what matters most and discover capabilities we never knew we had. By embracing the reality of hardship, we transform it from a stumbling block into a stepping stone. <h3>Adjust Your Perspective</h3> When facing hardship, it's easy to focus only on the pain, the loss, or the unfairness. As humans, we can’t help but feel like – why is this happening to me? However, there’s power in shifting our perspective. Ask yourself: What can I learn from this? How might this experience make me stronger? Who can I become through this process? Changing how we view adversity can transform it from a curse into a catalyst for growth. For me personally, I have always said that my cancer diagnosis was a blessing in disguise. It was the catalyst that got me into fitness as a way to reclaim my health and vitality. &nbsp; <h3>Build a Support System</h3> No one should have to navigate adversity alone. Whether it’s friends, family, a support group, or a therapist, having people you can lean on is crucial. Allow yourself to be vulnerable. Share your struggles. Let others remind you that you’re not alone and are loved, even in your weakest moments. Community creates strength. Even a few encouraging words from someone who cares can help rekindle hope. Building a support system begins with the willingness to connect with others and to be vulnerable about our struggles. This often starts with reaching out to trusted family members, friends, mentors, or support groups who are willing to listen without judgment. It’s essential to surround ourselves with people who genuinely care, can offer perspective, and will remind us of our strength when we forget it ourselves. Being honest about our needs and allowing others to help us is not a sign of weakness; it’s an act of courage that reinforces our humanity and resilience. In addition to personal relationships, a strong support system can also include professional resources such as therapists, coaches, or spiritual advisors. These individuals bring experience and objectivity that can be invaluable during times of crisis. It’s also helpful to create physical and emotional environments that encourage positivity and growth, such as participating in communities that share similar values or goals. By intentionally cultivating connections and seeking out meaningful support, we not only navigate adversity more effectively but also build lasting bonds that enrich our lives beyond the moment of struggle. <img class="wp-image-33478 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/rising-through-adversity-2-1024x536.png" alt="rising through adversity 2" width="1024" height="536" /> &nbsp; <h3>Focus on What You Can Control</h3> In the midst of hardship, much feels out of our hands. It’s important to distinguish between what we can change and what we cannot. You might be unable to undo a diagnosis, fix a broken relationship, or erase a financial setback overnight. But what you can control is your attitude. You can control how you respond to the news. You can control your daily habits. You can control the kindness you show yourself. Focusing on small, controllable actions helps rebuild a sense of control when everything feels chaotic. I focused on maintaining positive thoughts. I wanted to be a survivor, not a victim. Focusing on what we can control begins with a mindset shift: recognizing that while we may not have power over external events, we always have control over our actions, attitudes, and choices. It helps to pause and clearly separate what’s within our influence, like our daily habits, reactions, and effort, from what’s not, such as other people’s opinions, the past, or unexpected circumstances. When we direct our energy toward what we can do, we feel more grounded and empowered, rather than overwhelmed by what we can't change. Practices like mindfulness, journaling, or goal-setting can help anchor us in the present and keep our attention on what’s manageable and meaningful. Letting go of what we can't control often requires acceptance and emotional discipline. It doesn’t mean we stop caring. It means we stop trying to force outcomes that are beyond our reach. This letting go becomes easier when we cultivate trust: in ourselves, the process, or something greater than us. Developing habits like gratitude, meditation, or seeking counsel during challenging moments can help release the need to control everything. By doing so, we reduce anxiety and create space for peace, clarity, and intentional action, ultimately freeing ourselves to live more fully and authentically. <h3>Find Meaning in the Struggle</h3> Viktor Frankl, a psychiatrist and Holocaust survivor, famously wrote that "those who have a 'why' to live can bear almost any 'how.'” Finding meaning in suffering doesn’t erase the pain, but can give it a deeper purpose. Finding meaning doesn’t always happen immediately. Sometimes, it’s a slow unfolding. Be patient and trust that your experiences will weave into a bigger story with time. My focus was on my journey to health and wellness for many years. It’s taken me years, but now my focus has shifted to teaching and educating others all that I have learned throughout my journey. Today, I aim to leverage my knowledge by sharing my experience with others. Finding meaning in what happens to us, especially during difficult times, begins with reflection and a willingness to explore more profound questions about our experiences. Instead of asking “Why is this happening to me?”, we can shift to “What can this teach me?” or “How can I grow from this?” Meaning often emerges not from the event itself, but from how we interpret it and what we choose to do in response. Journaling, talking with others, or spending quiet time contemplating can help us uncover lessons, values, or insights hidden within our pain or challenges. Meaning also comes from connecting our experiences to something larger than ourselves. This might be through helping others who are going through similar struggles, using our story to inspire or uplift, or aligning our response with our deepest beliefs and purposes. When we can transform hardship into service, wisdom, or personal growth, it stops simply being suffering, and becomes part of a larger journey. Ultimately, meaning isn't something we find by accident; it’s something we create, choice by choice, as we navigate the highs and lows of life with intention. <img class="wp-image-33479 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/rising-through-adversity-3-1024x536.png" alt="rising through adversity 3" width="1024" height="536" /> &nbsp; <h3>Stay Patient and Persistent</h3> Overcoming adversity is rarely a straight line. Progress can be painfully slow. There will be setbacks, frustrations, and days when it feels like nothing is getting better. Persistence is key. Keep showing up for yourself, even when the results aren’t visible yet. Healing, rebuilding, and growth are long-term investments. Trust that every small step forward matters. Adversity can be unexpected. I know, this may sound strange, but many people who have faced their worst nightmares describe the experience as a gift eventually. This is how I now view my cancer diagnosis. Why? Because adversity often: Clarifies Priorities: Hardship strips away the superficial and reminds us what truly matters: health, relationships, purpose, and love. Builds Resilience: Every time you survive a difficult moment, you’re a little stronger than before. Deepens Empathy: Experiencing frequent pain makes us more compassionate toward others. Unleashes Creativity: Some of history’s greatest art, literature, and innovation were born from suffering. Strengthens Faith: Many people find that adversity deepens their beliefs, whether religious or spiritual. For me, holding on to my faith was what helped me face every challenge. Turning to God for strength not only carried me through, but it also deepened my relationship with Him. The very experience that feels like it’s breaking you today may be building you into someone even stronger, wiser, and more compassionate tomorrow. This is not only my personal experience. I hear the same things from others who have faced adversity. <h3>Practical Encouragement for Today</h3> If you're in the midst of a storm right now, here are a few reminders: &nbsp; You are stronger than you feel. Pain clouds our view of our own resilience. Trust that you have more strength than you can see right now. You are not alone. Whatever you’re facing, someone else has walked a similar road and survived. You don't have to be perfect. Healing isn't linear. It's messy. Give yourself grace. Small steps count. Sometimes, just getting out of bed, reaching out for help, or choosing hope for one more day is an act of incredible courage. Your story matters. Someday, your story of resilience might be the beacon that lights someone else’s path. This is why I am telling my story – to give hope to someone who needs to hear this. <h3>Final Thoughts</h3> Adversity doesn’t mean your life is broken. It means you are being stretched, tested, and prepared for new growth. The storm you’re facing today could water the seeds of tomorrow’s success. If you’re standing in the rubble of dreams that didn’t work out, don’t give up. Use the stones to build something new. If you feel lost, remember: every hero’s journey includes moments of doubt, fear, and struggle. That’s what makes the victory so powerful. You are not defined by what happens to you. You are defined by how you choose to react to your situation and by how you rise. Every struggle, scar, and tear you’ve shed has shaped you into someone more fierce, compassionate, and capable of living fully. Resilience is the process of adapting in the face of adversity. So, take a deep breath. Take the next step. Trust that you’re stronger than you know, and that this, too, will become part of the beautiful story of who you are becoming.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/rising-through-adversity-cover.png</images> <url>https://topdoctormagazine.com/wellness/rising-through-adversity-how-challenges-can-shape-our-greatest-victories/</url> </article> <article> <ID>33409</ID> <title>Generational Programming in Our Genetics</title> <publishDate>2025-05-01 19:03:19</publishDate> <description><div class="et_pb_section et_pb_section_5 et_section_regular" > <div class="et_pb_row et_pb_row_5"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Generational hard wiring and trapped energy passed down from both sides of your family can shape belief systems and cause disease before you’ve even drawn a breath. Unwinding and unbinding yourself from genetic programming and belief systems can take a lifetime, and unhealed residue not dealt with can be passed down in your genetic lineage. Years ago, I was in a yearlong men’s trauma and addiction recovery group, and each person was asked to do what they called a Trauma Egg. It was a large white artboard, and we were to draw the shape of an egg on it. Within the egg, we were to draw small picture windows, and inside each picture window, we drew something that would remind us of traumatic events in our lives. When we each presented our eggs, the other guys in the group had between 12 and 20 traumas, respectively. When my turn came, you could have heard a pin drop as they sucked all the air out of the room. My egg had 123 picture windows with stick figure drawings of the traumas I could remember. That was just the traumas from this incarnation and for me only. Imagine how much heavy energy and wounding must be dealt with to heal the generational hardwiring stored in our DNA. My father had four brothers and sisters, and my mother had the same. Dysfunctional behavior, mental issues, and addiction ran deep on both sides. My mother and father were products of their own hardwiring and damage created during their upbringings. My father died a physically, mentally, financially, and spiritually broken man 16 years ago. I remember him telling me that he felt like he had nothing to offer anyone after losing his company due to his poor decisions and addictions. He was so sad and had a massive pity party for himself as he wallowed in the depths of sadness, remorse, and self-loathing. I look back at that conversation with love and compassion for him. I no longer judge his life as his path was designed for him. I needed him to be who he was in my life for me to be who I am today. Gratitude is such a blessing to possess as we work on our genetic healing. As I gave the instructions to remove the electrode keeping him alive to the doctors, I couldn’t feel anything but sadness for the life he suffered through and the pain his unhealed generational wounding caused others. My father had what I call “Black Body Masses” stored in his body. When heated up through fear, anxiety, stress, and emotional pain, these BBMs burst, creating toxic “Black Body Radiation”. These masses are stored throughout the body in what I call “The Rectifier Circuit.” A circuitry of batteries connected throughout your 24 organs. This is the connection between your emotions and actual physical “Dis-Ease.” Depending on the trigger and the location of the stored BBM, the body reacts, releasing BBR, and disease is created. Your emotions have the ability to kill you if you do not learn how to alchemize them into positive life force energy or “Inner-Chi”. &nbsp; <img class="wp-image-33413 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/generational-programming-1-1024x536.png" alt="generational programming 1" width="1024" height="536" /> After years of therapy and searching for healing modalities, Breathwork was the trigger that finally broke me open. I was committed to healing naturally, as I have been sober for over 25 ½ years and will not put any mind-altering substances in my body. I’m not an advocate of the new “Psychedelic Movement” because I feel it is a form of bypassing the real work required to truly be set free from the demons buried on a genetic level. I have previously written an article in TopDoctor Magazine titled “Breathwork is Medicine” in November of 2023, where I dive into the scientific reasons the breath can heal you. To begin our life, we have to take a breath, and it is the one constant we have to do every second of our life, or life ends. Intense and proper breathing builds our own internal pharmacy. We are our own chemical plant creating dopamine, serotonin, oxytocin, and other neurotransmitters that reconnect the pathways between our brain, nervous, parasympathetic, and immune systems. Breathing properly balances the O2 and CO2 levels, creating homeostasis where the body can heal. Our body knows where we need medicine, which is delivered by the molecule Nitric Oxide, which we build naturally through intense breathing. Nitric Oxide is a vasodilator that expands our arteries and blood vessels so the medicine we naturally create can be delivered. I’ve witnessed many with high blood pressure throw their medication away after experiencing how their own breath regulates blood flow naturally. Men I have worked with have had their erectile dysfunction improved and cured through breathing. Many with cancer report cancer cells dying after working with me. Unfortunately, I have to be careful disclosing details when discussing this topic, as it’s Big Pharma’s baby. But I’m seeing incredible results through intense Activation Breathwork journeys in 4-5 day condensed periods. Whether it’s mental, physical, emotional, or spiritual maladies, I believe we are born self-healers with the capacity to tap into natural, non-psychedelic remedies to heal and come back into balance with both Earth and the Cosmos. Most people go their entire lives without breathing properly as they live in fight or flight mode, so breathing constriction becomes an addiction. Humans are so caught up in attaining what the “system” programs them to seek for happiness that they don’t slow down, breathe, and become present in the moment. Everything exists in the present moment, so why would you want to be anywhere else? We are not guaranteed another breath, so breathe in gratitude and exhale everything that does not serve your highest and best good. Our ability to heal our lineage is a great responsibility from which we should not shy away. &nbsp; You have no greater contribution you can give to Earth than to heal thyself first! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/generational-programming-cover.png</images> <url>https://topdoctormagazine.com/wellness/mental-health/generational-programming-in-our-genetics/</url> </article> <article> <ID>33392</ID> <title>The Methylation Map: How Genetic Testing Is Transforming Preventive Care</title> <publishDate>2025-05-01 19:00:27</publishDate> <description><div class="et_pb_section et_pb_section_6 et_section_regular" > <div class="et_pb_row et_pb_row_6"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Modern medicine is evolving — if we continue to treat symptoms without addressing both the body’s internal systems and the external systems of care, we’re only seeing half the picture. And the picture starts at the molecular level. For decades, we treated the body like a machine—parts in, parts out. But as we’ve gotten better at peeking under the hood, we’re seeing what functional medicine has always whispered: everything is connected, and most dysfunction starts upstream. Enter methylation. <h3>What Is Methylation, Really?</h3> Methylation is a process that occurs billions of times per second in the body. Methylation is a critical biomechanical process that turns genes on or off, influencing everything from hormone regulation and detox to brain function and immune response. It regulates gene expression, supports detox pathways, builds neurotransmitters, produces energy, and helps manage inflammation. Think of it as the body’s master control switch. When methylation is optimal, you’re clear-headed, resilient, hormonally balanced, and better protected against disease. When it’s not? You might feel wired but tired, anxious, inflamed, sluggish, or simply like no one can tell you what’s actually wrong—even when your labs look “normal.” <h3>Why Methylation Matters in Health Prevention</h3> This is about more than curiosity—it’s about interception. Imagine knowing a teenager is at risk for mood swings and anxiety, not because they’re “hormonal,” but because their COMT gene clears dopamine slowly. Or identifying that your fatigue isn’t a mystery, but tied to a sluggish methylation cycle that affects energy production. This kind of information changes outcomes—long before symptoms become diagnoses. <h3>Who Does Methylation Testing?</h3> Genetic and methylation analysis isn’t something you’ll find in your average primary care checkup. This is the domain of: <ul> <li>Functional medicine doctors</li> <li>Integrative and holistic MDs/DOs</li> <li>Naturopathic doctors (NDs)</li> <li>Precision medicine specialists</li> <li>Certified health practitioners trained in epigenetics.</li> </ul> Many of these professionals have advanced training in reading genetic SNPs (Single Nucleotide Polymorphisms) and connecting them to methylation cycles, detox pathways, neurotransmitter function, and nutrient processing. <h3>How Is Methylation Testing Done?</h3> It starts with a simple saliva or cheek swab—sometimes a blood test, depending on the lab. That’s used to run your DNA through a specialized report identifying gene variants like MTHFR, COMT, CBS, MAO-A, and others tied to methylation and detox. The practitioner then layers that genetic snapshot with lifestyle data, current labs, symptoms, and history to create a custom plan. This might include targeted supplementation (like methylated B vitamins), detox support, nervous system regulation, or nutrition tweaks that support your pathways instead of overwhelming them. <img class="wp-image-33398 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/methylation-map-1-819x1024.png" alt="methylation map 1" width="819" height="1024" /> <h3>Are Genetic Methylation Tests Available in All 50 States?</h3> Yes. Because the testing is typically home-based (saliva or cheek swab), it can be shipped and returned from any of the 50 states. However, access to practitioners trained in interpreting these results can vary. Urban and coastal areas tend to have more progressive clinics and specialists. But with telemedicine, many top-tier practitioners offer virtual consultations no matter where you live. So, even if you’re in a small town or an underserved area, you can still gain access to life-changing insight—you just may need to seek out a practitioner beyond your zip code. <h3>Why Every Mother Should Consider Genetic &amp; Methylation Testing</h3> If you’re a mom, you’re already wired to protect your children. You notice subtle changes, manage daily chaos, and often carry the emotional and physical weight of the entire family. But there’s one tool few mothers know they have access to—genetic and methylation testing—that can change everything. Here’s why it matters: <ol> <li> Early Intervention for Your Children</li> </ol> Moms often feel it first—something is off. Your child’s mood changes, sleep becomes erratic, anxiety shows up, or food sensitivities appear. But pediatricians may dismiss it as a phase, or worse, suggest a wait-and-see approach. Genetic and methylation analysis can reveal the underlying biochemistry that contributes to those behaviors. For example: <ul> <li>Does your child have an MTHFR mutation that makes it hard to detox or absorb B vitamins?</li> <li>Are they overproducing adrenaline due to a COMT variant, making them emotionally reactive?</li> <li>Could a CBS mutation be contributing to sulfur sensitivity or gut issues?</li> </ul> Testing offers clarity, and clarity allows for smarter, earlier support. <ol start="2"> <li> Understanding Yourself as a Caregiver</li> </ol> It’s not just about the kids. Moms are often running on fumes—juggling hormones, thyroid issues, anxiety, and gut problems, all while trying to “push through.” If you’ve ever wondered: <ul> <li>Why do I crash after stress?</li> <li>Why do I feel wired at night but exhausted during the day?</li> <li>Why do I react strongly to certain supplements or meds?</li> </ul> Methylation testing can give you real answers. You might find that your body struggles with detox, that your nervous system doesn’t reset easily, or that you need a different form of nutrients altogether. Supporting your own biochemical foundation gives you the capacity to show up for everyone else. <ol start="3"> <li> Personalized Family Health Planning</li> </ol> We pass on more than eye color. Our children inherit our genes—and often, our nutrient deficiencies and stress patterns too. Understanding your family’s genetic map allows you to: <ul> <li>Proactively support future health.</li> <li>Design targeted nutrition for your household.</li> <li>Choose the right prenatal or pediatric supplements.</li> <li>Avoid “one-size-fits-all” interventions that may cause harm.</li> </ul> <ol start="4"> <li> Peace of Mind</li> </ol> There’s nothing worse than feeling helpless when your child is struggling and no one can give you answers. These tests offer a roadmap. They may not give you a diagnosis, but they provide you with direction. You’ll know what your child needs rather than guessing, and for parents, that kind of peace is priceless. Bottom line Genetic and methylation testing is one of the most powerful tools any parent can use—not just to solve problems, but to prevent them. In a world of reactive medicine, this is your chance to get ahead of the curve. When it comes to genetic and methylation testing, many parents wonder whether it’s more effective to test the mother or the child. The answer depends on the goal. Testing the mother often offers the most foundational insight, as her DNA and methylation patterns significantly influence fetal development in the womb. Many of the child’s biological pathways—including detoxification, neurotransmitter regulation, and immune function—are shaped by the mother’s epigenetic expression during pregnancy. Additionally, maternal testing can reveal inherited single-nucleotide polymorphisms (SNPs), such as MTHFR or COMT, that may affect all of her children, making it a powerful starting point for whole-family health strategies. Intriguingly, science has also shown that mothers can retain fetal cells—known as microchimerism—for decades, which means maternal DNA may still reflect aspects of the child’s biology. That said, if a child is currently experiencing symptoms like anxiety, fatigue, or immune challenges, direct testing of the child can offer real-time insight into how those inherited patterns are expressing today. Ideally, a combination of both may offer the most complete picture. <img class="wp-image-33400 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/methylation-map-2-1024x536.png" alt="methylation map 2" width="1024" height="536" /> &nbsp; <h3>Why Mothers—Not Fathers—Are the Catalyst for Genetic &amp; Methylation Testing</h3> For clinical methylation or epigenetic insights, it’s typically more informative to test the mother, especially when evaluating inherited patterns, detox pathways, neurotransmitter balance, or prenatal influences. Many parents wonder whether it’s more effective to test the mother or the child. The answer depends on the goal. Testing the mother often offers the most foundational insight, as her DNA and methylation patterns significantly influence fetal development in the womb. Many of the child’s biological pathways—including detoxification, neurotransmitter regulation, and immune function—are shaped by the mother’s epigenetic expression during pregnancy. Additionally, maternal testing can reveal inherited single-nucleotide polymorphisms (SNPs), such as MTHFR or COMT, that may affect all of her children, making it a powerful starting point for whole-family health strategies. Intriguingly, science has also shown that mothers can retain fetal cells, known as microchimerism, for decades, which means maternal DNA may still reflect aspects of the child’s biology. That said, if a child is currently experiencing symptoms like anxiety, fatigue, or immune challenges, direct testing of the child can offer real-time insight into how those inherited patterns are expressing today. Ideally, a combination of both may offer the most complete picture. Here’s why mothers are uniquely positioned to initiate and benefit from genetic and methylation testing, and why their role is more critical than the father’s in this context: <ol> <li> The Maternal Line Holds Foundational Epigenetic Influence</li> </ol> From conception through pregnancy, a child’s health is influenced by the mother’s: <ul> <li>Nutrient status (especially folate, B12, and choline—all tied to methylation)</li> <li>Methylation capacity (which affects detox and gene expression in utero)</li> <li>Emotional and physical stress (which leaves an epigenetic imprint)</li> </ul> Genetic SNPs are inherited from both parents, but the way those genes are expressed is heavily shaped by the maternal environment—the womb, the hormones, the nutrients, and the emotional tone. So if a mother’s methylation is impaired, it directly affects how her child’s genes function, even before birth. <ol start="2"> <li> Female Bodies Carry the Long-Term Biochemical Burden</li> </ol> Women are more likely to experience: <ul> <li>Autoimmune disorders</li> <li>Thyroid dysfunction</li> <li>Mood disorders tied to hormone shifts (puberty, pregnancy, postpartum, perimenopause)</li> </ul> All of these conditions are deeply influenced by methylation, inflammation, and detox capacity. When women understand their methylation profile, they can finally connect the dots between lifelong symptoms and genetic vulnerability—and stop getting dismissed. <ol start="3"> <li> Because When Moms Heal, Families Change</li> </ol> It’s not just about the test—it’s what happens when a mother gets answers: <ul> <li>She gets energy back.</li> <li>Her anxiety decreases.</li> <li>Her inflammation goes down.</li> <li>She becomes clearer, calmer, and more capable of handling life.</li> </ul> That ripple effect hits everyone in the home. Kids benefit. Families benefit. The generational pattern shifts. <h3>Why Testing Starts with the Mother:</h3> The Medical &amp; Epigenetic Truth We don’t just say mothers are the key—science confirms it. Here’s why, from a clinical and biological standpoint: <ol> <li> The Womb Is the First Epigenetic Environment</li> </ol> A child’s biology doesn’t begin at birth—it begins in the womb. Every moment of fetal development is shaped by the mother’s: <ul> <li>Nutrient levels</li> <li>Hormonal balance</li> <li>Methylation capacity</li> <li>Stress hormones (like cortisol)</li> <li>Toxin exposure</li> </ul> This is known as fetal programming, and it determines which genes turn “on” or “off”—even before a child takes their first breath. While a child typically inherits 50% of their DNA from each biological parent, the quality of the genetic material, such as sperm integrity, can influence how that DNA is expressed and can lead to unequal or abnormal gene expression (Alberts, 2014). Furthermore, the maternal internal environment plays a crucial role in shaping how the inherited genes are activated or silenced through epigenetic mechanisms (Waterland, 2007). <ol start="2"> <li> The Methylation Cycle Starts with Mom</li> </ol> Methylation is essential for: <ul> <li>Neural tube closure</li> <li>Brain development</li> <li>Detoxification</li> <li>Estrogen processing</li> <li>Immune system programming</li> </ul> Suppose a mother has methylation defects (like MTHFR, COMT, or CBS) and they are not supported before or during pregnancy. In that case, the child may inherit not only the genetic SNPs but also weakened methylation pathways. This can show up as: <ul> <li>Anxiety</li> <li>Sensory processing issues</li> <li>Histamine intolerance</li> <li>Mood swings</li> <li>Gut problems</li> <li>Attention issues</li> </ul> Testing the mother first gives insight into what her child may have inherited and how to support them early. <ol start="3"> <li> Yes—The Testing Is Often Run Off the Mother’s DNA First</li> </ol> Most functional and prenatal methylation panels begin by testing maternal saliva or cheek swabs, especially in preconception or pediatric planning. This is because: <ul> <li>The mother’s DNA is immediately accessible</li> <li>Her methylation profile can often explain not only her own symptoms but her child’s tendencies</li> <li>It guides decisions about supplementation, pregnancy nutrition, and early childhood interventions</li> </ul> In fact, many pediatric functional practitioners don’t need to test the child at all if they have a detailed genetic/methylation report from the mother, especially in infancy. <ol start="4"> <li> Mothers Set the Biochemical Tone of the Family</li> </ol> From womb to weaning, and through the first years of life, the child is biologically tethered to the mother: <ul> <li>Breastmilk carries methyl donors, immune signals, and inflammatory or anti-inflammatory mediators (Godfrey, 2011).</li> <li>A dysregulated maternal nervous system can dysregulate a child’s (Godfrey, 2011).</li> <li>A nutrient-depleted mother passes that depletion down (Godfrey, 2011).</li> </ul> This is why supporting the mother first is not optional—it’s strategic. &nbsp; <img class="wp-image-33399 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/methylation-map-3-819x1024.png" alt="methylation map 3" width="819" height="1024" /> &nbsp; <h3>The Methylation Blueprint</h3> Fathers absolutely contribute to genetic inheritance, but it is the mother’s biochemistry, environment, and methylation health that lay the blueprint for the child’s entire epigenetic future (#). Testing the mother is the clinical starting point for understanding the child. <h3>Maternal Repair: The Epigenetic Power Mothers Hold, Even If the Father Passes the Mutation, It’s the Mother Who Holds the Key to Repair</h3> In functional medicine and genetics, there’s a truth few talk about: A child can inherit dysfunction from the father, but it’s often the mother’s body that determines whether that dysfunction takes root (Agarwal, 2015). <h3>Mental Health Runs in the Father’s Line? The Mother Still Determines Expression</h3> Let’s say the father has a family history of: <ul> <li>Depression</li> <li>Anxiety</li> <li>Bipolar disorder</li> <li>Schizophrenia</li> <li>Addiction</li> </ul> These often reflect methylation or neurotransmitter gene variants (like MTHFR, COMT, MAO-A, GAD, and more). Yes, the child may inherit these variants. But what determines whether those genes are triggered or silenced? The mother’s methylation status. Her DNA, her nutrient stores, her stress physiology, her detox pathways. <h3> </h3> <h3>The Science of Repair</h3> Mothers pass down more than genes—they pass down: <ul> <li>Methyl donors (like folate and B12)</li> <li>Antioxidants (like glutathione)</li> <li>Neuroprotective compounds through the placenta and breastmilk</li> <li>The stress tone of the pregnancy environment</li> </ul> If her methylation system is strong and supported, she can literally buffer the expression of risky genes inherited from the father. If not, those risks can ignite. <img class="wp-image-33401 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/methylation-map-4-1024x536.png" alt="methylation map 4" width="1024" height="536" /> <h3> </h3> <h3>Testing the Mother First Isn’t Just Logical—It’s Essential</h3> Even when the genetic “problem” didn’t start with the mother, she still has: <ul> <li>The biochemical influence over the child’s first 9 months in utero</li> <li>The power to shape the child’s epigenetics from birth through early development</li> <li>The capacity to stabilize the child’s system with targeted nutrition and methylation support</li> </ul> Functional testing—especially genetic and methylation analysis—gives mothers the information they need to do this intelligently, preventively, and proactively. &nbsp; <h3>And Why Not Fathers?</h3> In the realm of epigenetics and preventative care, the mother isn’t just central; she is more of the access point. <ol> <li>The Child Develops Within the Mother’s Womb</li> </ol> During pregnancy, the fetus develops entirely within the mother’s body, relying on her physiological environment for nutrients, hormones, and immune protection. This intimate connection means that the mother’s health and genetic makeup directly influence fetal development. <ol start="2"> <li>Fetal Cells Persist in the Mother’s Body Postpartum</li> </ol> Research has shown that fetal cells can persist in a mother’s body long after childbirth, a phenomenon known as fetal microchimerism. These cells have been detected in various maternal tissues, including the brain, liver, and blood, for decades postpartum. For instance, a study found male fetal progenitor cells in maternal blood up to 27 years after delivery. <ol start="3"> <li>Maternal Influence on Epigenetic Expression</li> </ol> While both parents contribute equally to a child’s genetic code, the mother’s body plays a pivotal role in epigenetic modifications during gestation. These modifications can influence gene expression without altering the DNA sequence, affecting the child’s long-term health. The maternal environment, including nutrition and stress levels, can lead to epigenetic changes that impact the child’s development and disease susceptibility. <h3>The Mother Might Not Be the Source of Dysfunction—But She’s the Source of Repair</h3> This is the heart of maternal power. And in a world waiting to diagnose, medicate, or pathologize children after the fact, mothers deserve access to tools that restore before damage is done. Because when mothers understand their own DNA, they don’t just heal themselves—they heal their lineage. <h3>The Bottom Line</h3> If medicine continues to ignore methylation, we’ll keep spinning our wheels treating symptoms. But if we embrace it, we open the door to personalized, proactive, and truly preventative care. The future of health isn’t just reactive. It’s responsive, rooted in biochemistry, and tailored to you. —————————————————- Sidebar: Methylation Testing at a Glance <ul> <li>Who Offers It? Functional medicine doctors, integrative MDs/DOs, naturopathic doctors (NDs), precision medicine specialists, and certified health practitioners trained in epigenetics.</li> <li>How Is It Done? Typically, through a home-based saliva or cheek swab test, or sometimes a blood test.</li> <li>Availability: Accessible in all 50 states, with telemedicine options expanding reach.</li> <li>Key Genes Analyzed: MTHFR, COMT, CBS, MAO-A, among others.</li> <li>————————————————</li> </ul> References <ol> <li>Alberts B. Johnson A. Lewis J. et al. Molecular Biology of the Cell. 6th edition. Garland Science; 2014.</li> <li>Agarwal, A., Mulgund, A., Hamada, A., &amp; Chyatte, M. R. (2015). A unique view on male infertility around the globe. Reproductive Biology and Endocrinology, 13, 37.</li> <li> Barker DJP, Hales CN. The thrifty phenotype hypothesis. British Medical Bulletin. 2001;60(1):5–20.</li> </ol> <ol start="4"> <li> Gluckman PD, Hanson M.A. Developmental origins of disease paradigm: a mechanistic and evolutionary perspective. Pediatric Research. 2004;56(3):311–317.</li> </ol> <ol start="5"> <li> Gluckman, P. D., Hanson, M. A., &amp; Buklijas, T. (2010). A conceptual framework for the developmental origins of health and disease. Journal of Developmental Origins of Health and Disease, 1(1), 6–18.</li> </ol> <ol start="6"> <li> Waterland, RA, Michels KB. Epigenetic epidemiology of the developmental origins hypothesis. Annual Review of Nutrition. 2007;27:363–388.</li> </ol> <ol start="7"> <li> Godfrey KM, et al. Epigenetic gene promoter methylation at birth is associated with child’s later adiposity. Diabetes. 2011;60(5):1528–1534.</li> </ol> <ol start="8"> <li> Fleming TP. Origins of lifetime health around the time of conception: causes and consequences. The Lancet. 2018;391(10132):1842–1852.</li> </ol> <ol start="9"> <li> Heijmans BT. Persistent epigenetic differences associated with prenatal exposure to famine in humans. Proceedings of the National Academy of Sciences. 2008;105(44):17046–17049.</li> </ol> <ol start="10"> <li> Dominguez-Salas P. Maternal nutrition at conception modulates DNA methylation of human metastable epialleles. Nature Communications. 2014;5:3746.</li> </ol> <ol start="11"> <li> Tobi EW. DNA methylation differences after exposure to prenatal famine are common and timing- and sex-specific. Human Molecular Genetics. 2009;18(21):4046–4053.</li> </ol> <ol start="12"> <li> Lillycrop KA, Burdge GC. Epigenetic changes in early life and future risk of obesity. International Journal of Obesity. 2011;35(1):72–83.</li> </ol> <ol start="13"> <li> McGowan PO. Epigenetic regulation of the glucocorticoid receptor in human brain associates with childhood abuse. Nature Neuroscience. 2009;12(3):342–348.</li> </ol> <ol start="14"> <li> Bianchi DW, Zickwolf GK, Weil GJ, Sylvester S, DeMaria MA. Male fetal progenitor cells persist in maternal blood for as long as 27 years postpartum. Proceedings of the National Academy of Sciences. 1996;93(2):705–708.</li> </ol> <ol start="16"> <li> Khosrotehrani K, Bianchi DW. Fetal microchimerism: helpful or harmful to the mother? Current Opinion in Obstetrics and Gynecology. 2003;15(2):195–199.</li> <li> Boddy AM, Fortunato A, Wilson Sayres MA, Aktipis A. Fetal microchimerism and maternal health: a review and evolutionary analysis of cooperation and conflict beyond the womb. BioEssays. 2015;37(10):1106–1118.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/methylation-map-cover.png</images> <url>https://topdoctormagazine.com/wellness/the-methylation-map-how-genetic-testing-is-transforming-preventive-care/</url> </article> <article> <ID>33363</ID> <title>Dr. Neeraj Kohli: A Pioneer in Women's Pelvic Health</title> <publishDate>2025-05-01 18:59:55</publishDate> <description><div class="et_pb_section et_pb_section_7 et_section_regular" > <div class="et_pb_row et_pb_row_7"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Neeraj Kohli, a name synonymous with innovation and patient-centered care, stands at the forefront of women's pelvic health. In a recent interview with TopDoctor Magazine, Dr. Kohli shared his journey, philosophy, and groundbreaking approaches to treating complex conditions. From his early academic pursuits at Harvard to his current private practice, Dr. Kohli's dedication to improving women's lives is palpable. <h3>A Journey Rooted in Excellence</h3> Dr. Kohli's path to becoming a leading urogynecologist was paved with academic rigor and a relentless pursuit of knowledge. His journey into the field of urogynecology started with his acceptance into a prestigious six-year medical program at Boston University and subsequent Ob-Gyn residency at Harvard. His dedication to learning didn't stop there. Dr. Kohli later earned an MBA from the Kellogg School of Management Executive Program at Northwestern University, a testament to his commitment to understanding the complexities of healthcare management. His academic journey led him to a pivotal role as the Founder and Division Chief of Urogynecology at Brigham and Women's Hospital. Here, he started the first Fellowship in Urogynecology at a major Harvard teaching hospital, training the thought leaders of tomorrow. He recalled how he had the chance to start that division, emphasizing the opportunity to build a program from the ground up. However, his desire to offer patients the most cutting-edge technologies led him to make a bold move. "I wanted to offer my patients some of the most advanced cutting-edge treatments in the world," he explained, ultimately leading him to establish his private practice dedicated to providing cutting-edge care for complex pelvic floor conditions. &nbsp; <img class="wp-image-33370 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/dr.-kohli-1-819x1024.png" alt="dr. kohli 1" width="819" height="1024" /> &nbsp; <h3>Challenging the Traditional System</h3> Dr. Kohli's approach to patient care is rooted in a philosophy that challenges the traditional medical model of symptomatic treatment. He believes in addressing the root cause of a patient's symptoms, rather than simply treating the surface-level issues. "If a woman has a recurring bladder infection, we want to treat it, but the priority should be finding out why she keeps having those bladder infections and prevent rather than treat,” he further explained. He also identifies underserved patient populations, particularly those with pelvic pain and postpartum pelvic floor dysfunction. "These are patients who slip through the cracks because the current system just isn't well designed," he explained. He and his team have developed specialized programs, such as ‘Beyond Baby,’ to address the unique needs of these women. The American College of Obstetrics and Gynecology (ACOG) has designated the “fourth trimester” as a time where a woman can go through significant postpartum changes with increased risk of pelvic floor conditions related to childbirth, including overactive bladder, urinary and fecal incontinence, pelvic prolapse, pelvic pain, and pain with intercourse. Many women are told it is a normal part of the childbirth process, and it should improve with time. Few are offered an appropriate diagnosis and treatment, and it can take months to see a urogynecologist when prompt treatment is critical. ‘Beyond Baby,’ the first of its kind program in the US, offers patients quick diagnosis and cutting-edge treatments during this critical postpartum period. "You don't want something as special as childbirth to be something that's complicated by debilitating and embarrassing conditions, which can often be treated. You want it to be a wonderful thing," Dr. Kohli passionately stated. &nbsp; <img class="wp-image-33368 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/dr.-kohli-2-1024x536.png" alt="dr. kohli 2" width="1024" height="536" /> &nbsp; <h3>Innovation and Advanced Therapies</h3> Dr. Kohli's commitment to innovation is evident in his exploration of advanced therapies. He emphasized the importance of staying abreast of the latest research and technologies throughout the world. "I love being an educator, but I love being a student even more because I'm continuously learning," he said. He travels extensively, attending conferences and collaborating with colleagues worldwide to bring the most effective treatments to his patients. He highlighted the use of growth factors and energy-based therapies as promising alternatives to traditional medical and surgical interventions. "The newest concepts are using growth factors and energy-based therapies," he explained, citing examples of successful treatments for lichen sclerosis and pelvic pain. He also discussed the potential of platelet-rich plasma (PRP) therapy for treating recurrent UTIs and interstitial cystitis. "We offered PRP therapy to one of our patients who has seen massive success with this specific therapy after decades of suffering. It essentially took care of the problem, and now she only has to come in every 6 months to a year for the therapy," he shared. <h3>A Global Impact</h3> Dr. Kohli's influence extends far beyond his Boston practice. He is a sought-after speaker and educator, sharing his expertise with physicians worldwide and forging strong connections with colleagues in India, where he speaks regularly. "They invited me to give some educational talks, which were very well received. Not only am I able to utilize my knowledge through educating and spreading new ideas and technologies, but I’m also learning so much from the other physicians and medical professionals I’m coming in contact with," he explained. &nbsp; <img class="wp-image-33371 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/dr.-kohli-3-819x1024.png" alt="dr. kohli 3" width="819" height="1024" /> &nbsp; <h3>A Catalyst for Change in Women's Healthcare</h3> Dr. Neeraj Kohli's story transcends the typical narrative of a successful physician. It is a testament to the power of intellectual curiosity, a relentless pursuit of innovation, and an unwavering commitment to patient-centered care. His journey, marked by academic excellence at prestigious institutions like Harvard and Northwestern, is not merely a chronicle of professional achievements but a roadmap for transforming the landscape of women's pelvic health. Dr. Kohli's decision to depart from the traditional academic path to establish his private practice was a pivotal moment, signaling a desire to break free from the constraints of conventional medicine. It was a calculated risk, driven by a profound belief in the potential of emerging technologies and a deep-seated empathy for patients whose needs were not being adequately met. This move allowed him to become a conduit for cutting-edge therapies, bridging the gap between global research and local patient care. He transformed his practice into a hub for innovation, where the latest advancements in regenerative medicine and energy-based therapies are seamlessly integrated into traditional patient treatment plans. His philosophy of "root cause, not symptomatic improvement" is more than just a catchy phrase; it's a paradigm shift. It challenges the prevailing medical model, which often prioritizes quick fixes over long-term solutions. By focusing on the underlying causes of pelvic pain, bladder dysfunction, and postpartum complications, Dr. Kohli offers his patients a chance at genuine and lasting recovery. He empowers them to reclaim their lives, transforming experiences of chronic suffering into narratives of resilience and hope. The impact of Dr. Kohli's work extends beyond the walls of his clinic. He is a tireless advocate for underserved patient populations, particularly women experiencing postpartum pelvic floor dysfunction and chronic pelvic pain. His dedication to global collaboration underscores his vision of a world where medical knowledge is shared freely and readily. His extensive travels and international collaborations have enriched his practice and facilitated the dissemination of innovative techniques to physicians across the globe. He exemplifies the power of cross-cultural exchange in advancing medical science and improving patient outcomes. Looking ahead, Dr. Kohli's work serves as a beacon of hope for women facing complex pelvic health challenges. His commitment to ongoing research and development ensures that his practice will remain at the forefront of medical innovation. He is not just a doctor; he is a catalyst for change, inspiring a new generation of physicians to embrace a more holistic, patient-centered approach to healthcare. His legacy will be measured not only by the lives he has transformed but also by the lasting impact he has had on the field of urogynecology. He has shown that by challenging conventional wisdom, embracing innovation, and prioritizing patient needs, it is possible to redefine the boundaries of medical care and create a future where all women have access to the highest quality, most effective treatments available. Dr. Kohli's message to patients is one of hope and empowerment. "There's always help. Keep looking for a doctor willing to listen, look for the root cause, and think outside the box with respect to diagnosis and treatment. Most importantly, never give up," he encouraged. Learn more about Dr. Neeraj Kohli and his practice, Boston Urogyn, by visiting his website at bostonurogyn.com.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/dr.-kohli-cover.png</images> <url>https://topdoctormagazine.com/medicine/holistic-medicine/dr-neeraj-kohli-a-pioneer-in-womens-pelvic-health/</url> </article> <article> <ID>33310</ID> <title>Ocean Eagle Activation Breath Work: A Pathway to Healing for Veterans</title> <publishDate>2025-05-01 18:58:17</publishDate> <description><div class="et_pb_section et_pb_section_8 et_section_regular" > <div class="et_pb_row et_pb_row_8"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In recent years, Ocean Eagle has emerged as a beacon of hope for veterans seeking solace and healing from the invisible wounds of war. His innovative approach to breath work harnesses the power of deep, intentional breathing to foster emotional and physical well-being. This practice serves as a bridge between the chaos of past experiences and the tranquility of the present moment. <img class="wp-image-33316 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/ocean-eagle-veteran-1-819x1024.png" alt="ocean eagle veteran 1" width="819" height="1024" /> &nbsp; <h3>The Benefits of Breath Work for Veterans</h3> <ol> <li> Stress Reduction: Veterans often face immense stress and anxiety due to their experiences. Ocean Eagle's breath work techniques promote relaxation, helping individuals to manage stress and lower cortisol levels, leading to a greater sense of calm.</li> </ol> <ol start="2"> <li> Emotional Release: Many veterans carry the weight of unprocessed emotions. Breath work facilitates a safe space for emotional release, allowing participants to confront and transform their feelings, paving the way for healing.</li> </ol> <ol start="3"> <li> Enhanced Resilience: Through consistent practice, veterans build resilience and coping mechanisms. The ability to regulate one's breath can translate to better emotional regulation in daily life, empowering individuals to face challenges with newfound strength.</li> </ol> <ol start="4"> <li> Community Connection: Ocean Eagle's workshops foster a sense of belonging and camaraderie among participants. Veterans often find solace in shared experiences, creating bonds that enhance their overall well-being and reduce feelings of isolation.</li> </ol> <ol start="5"> <li> Mindfulness and Presence: Breath work encourages mindfulness, guiding veterans to focus on the present moment. This practice can alleviate the burdens of past traumas, allowing individuals to cultivate a more positive outlook on life.</li> </ol> <ol start="6"> <li> Physical Health Benefits: Deep breathing has physiological effects that include improved lung capacity, increased oxygen flow, and enhanced overall health. As veterans engage in breath work, they may experience increased energy levels and improved physical well-being.</li> </ol> &nbsp; <img class="wp-image-33317 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/ocean-eagle-veteran-2-819x1024.png" alt="ocean eagle veteran 2" width="819" height="1024" /> &nbsp; <h3>A Journey Towards Empowerment</h3> Ocean Eagle Activation Breath Work is not merely a practice; it is a journey toward empowerment and healing. By guiding veterans through this transformative experience, Ocean Eagle provides them with the tools they need to reclaim their lives, fostering a sense of purpose and connection to themselves and others. The work being done by Ocean Eagle is a testament to the power of breath and the resilience of the human spirit. By embracing this practice, veterans can find solace, healing, and a renewed sense of hope, paving the way for a brighter future. Let us honor their journey and support the invaluable work being done in the realm of healing and transformation. To learn more about events and retreats, or to schedule a call with Ocean Eagle, visit https://linktr.ee/oceaneagle1. &nbsp; <img class="wp-image-33318 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/ocean-eagle-veteran-3-819x1024.png" alt="ocean eagle veteran 3" width="819" height="1024" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/ocean-eagle-veteran-cover.png</images> <url>https://topdoctormagazine.com/wellness/mental-health/ocean-eagle-activation-breath-work-a-pathway-to-healing-for-veterans/</url> </article> <article> <ID>33378</ID> <title>Stack Your Healing, Stack Your Hacks™: Introducing TheraVibe</title> <publishDate>2025-05-01 18:57:35</publishDate> <description><div class="et_pb_section et_pb_section_9 et_section_regular" > <div class="et_pb_row et_pb_row_9"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today’s fast-moving world of evolving wellness trends, protocols, and products, healing has never been more available, but somehow, also never more overwhelming and, for some, stifling. For those of us on a journey toward true health, the options are endless, yet the outcomes can be confusing. Therasage’s message, and the inspiration behind everything we create, starts with a simple idea: What would healing look like if it were intuitive, accessible, and rooted in nature? That question led us to build our latest innovation: TheraVibe, designed to support the body’s most integrative, powerful energetic systems, which in turn influence every single function within us. What if healing wasn’t another pill or complicated protocol, but something you could wear? Something light, intuitive, and infused with nature’s own wisdom, delivering the same frequencies found in plants, water, minerals, and even the Earth’s magnetic field? <h3>What Is TheraVibe?</h3> TheraVibe is a complete range of non-transdermal, frequency-infused patches designed to gently support the body’s energetic and biological systems. Using a proprietary, patented process, we capture and embed each patch with vibrational signatures drawn from earth energies, plant and flower essences, and natural harmonics. These patches don’t deliver synthetic actives or chemicals. Instead, they work with the body’s natural energetic biofield, its subtle energy blueprint that governs balance, resilience, and repair. The result is a gentle, individualized level of support that resonates with your body’s own signature and rhythms. Built on clinically validated concepts and patented technology, TheraVibe bridges science and nature to bring you healing frequencies in their purest, most wearable form. &nbsp; <img class="wp-image-33385 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/stack-your-healing-1-723x1024.png" alt="stack your healing 1" width="723" height="1024" /> &nbsp; <h3>The Science Behind It</h3> Every cell, system, and organ in our body communicates via frequency. Our biology is electric by nature. Frequency-based wellness works by influencing those vibrational patterns, supporting balance without adding synthetic compounds. Multiple studies have shown that low-frequency specific electromagnetic fields (EMFs) and bio-resonance signals can modulate cellular activity, reduce inflammation, and encourage healing responses. Unlike pharmaceuticals or transdermal patches, TheraVibe delivers information, not ingredients, activating the body’s own intelligence through vibrational cues. Most importantly, you cannot get too much. Your body knows exactly what it needs and how much. <h3>Why Frequencies?</h3> Nature communicates through frequency. Life is built on waves and rhythms from the Schumann Resonance of the Earth’s magnetic field (~7.83 Hz) to the subtle vibrations found in spring water and plant medicine. TheraVibe honors these principles by infusing our patches with the kinds of natural frequencies the body recognizes and receives with ease. It’s not magic; it’s bioenergetics grounded in nature and delivered through modern wearable wellness. &nbsp; <img class="wp-image-33386 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/stack-your-healing-2-576x1024.png" alt="stack your healing 2" width="576" height="1024" /> &nbsp; <h3>The TheraVibe Range</h3> Each patch in the TheraVibe line is infused with frequencies drawn from nature, selected to harmonize with the body’s integrative energy system and support specific areas of wellbeing. <ul> <li style="font-weight: 400;" aria-level="1">TheraVibe Ultimate Relief™: Supports natural pain relief and recovery with frequencies that ease tension, soothe inflammation, and regulate the nervous system to a calm state.</li> <li style="font-weight: 400;" aria-level="1">TheraVibe Ultimate Recovery™: Supports circulation and tissue and cellular regeneration post-exercise through inflammation-calming frequencies.</li> <li style="font-weight: 400;" aria-level="1">TheraVibe Ultimate Immunity™: Vibrational support for immune resilience, using immune-modulating frequency patterns and cellular stabilization.</li> <li style="font-weight: 400;" aria-level="1">TheraVibe Ultimate Mito™: Enhances energy production and mitochondrial performance via frequencies aligned with ATP and nitric oxide pathways.</li> <li style="font-weight: 400;" aria-level="1">TheraVibe Ultimate Performance™: Encourages mental clarity, brainwave balance, and physical flexibility.</li> </ul> These patches are curated for people of all ages and stages. You can wear one patch or Stack Your Hacks™ by combining multiple to address different needs simultaneously. Patches can be placed intuitively, wherever support is needed most. Many users also apply them using Traditional Chinese Medicine meridian points to further enhance effectiveness. Each system comes with general placement instructions for daily use. <h3>Why Now?</h3> TheraVibe is the next step in our 20+ year commitment to wellness innovation. At Therasage, we’ve pioneered infrared therapy, ozone-enhanced detox, EMF-safe technologies, and harnessed nature's elements and earth materials, designed to help people live healthier, more empowered lives. TheraVibe takes that mission one step further. These patches are portable, wearable, and profoundly personal. They are tools for transformation that meet people where they are, on planes, in classrooms, between meetings, at home. Backed by years of research and a patented imprinting process, TheraVibe delivers measurable, bioenergetic support in the most accessible format we’ve ever created. We created TheraVibe not just as a product, but as a movement away from over-complication, a return to what the planet already knows, something we all have. Because healing doesn’t have to be hard - sometimes, it’s as simple as a signal. Feel the Vibe. Stack Your Hacks™. and Support your Wellness Journey. &nbsp; References: <ol> <li style="font-weight: 400;" aria-level="1">Rubik, B., et al. "Biofield Science and Healing: History, Terminology, and Concepts." Global Advances in Health and Medicine, 2015.</li> <li style="font-weight: 400;" aria-level="1">Jerabek, J., et al. "Biological Effects of Electromagnetic Fields." Environmental Health Criteria, WHO, 1981.</li> <li style="font-weight: 400;" aria-level="1">Cherry, N. "Schumann Resonances, a plausible biophysical mechanism for the human health effects of Solar/Geomagnetic Activity." Natural Hazards, 2002.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/stack-your-healing-cover.png</images> <url>https://topdoctormagazine.com/wellness/stack-your-healing-stack-your-hacks-introducing-theravibe/</url> </article> <article> <ID>33340</ID> <title>More Than Skin Deep: Julie Helm's Revolutionary Approach to Beauty and Health</title> <publishDate>2025-05-01 18:47:28</publishDate> <description><div class="et_pb_section et_pb_section_10 et_section_regular" > <div class="et_pb_row et_pb_row_10"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Julie Helm stands out as a beacon of transformative healing in the ever-evolving healthcare landscape. Founder of her eponymous functional medicine practice in 2021, Helm's journey into this holistic approach was deeply personal, born from her own frustrating experience within the confines of conventional primary care. "I wasn't seeing the changes happen for my patients, and I knew there was a better way," Helm stated with conviction. This sentiment echoes the experiences of countless individuals seeking deeper, more sustainable solutions to their health concerns. Her practice, now poised for expansion with a new clinic planned for the central West Coast, embodies a philosophy that delves beyond surface-level treatments, embracing a More Than Skin Deep: Inside Out approach that is particularly revolutionizing the treatment of skin conditions. <h3>A Personal Catalyst: Finding a Better Way to Heal</h3> Helm's transition into functional medicine was not merely a career shift; it was a personal awakening. In the early 2000s, a seemingly healthy and active Helm, deeply engaged in road cycling, experienced a sudden and debilitating decline in her health. "As I started getting into cycling, my health started to take a big pivot. Instead of being at the front of the pack, I started falling behind to the middle and end. My health declined so much so that within a short couple of months my hair started falling out, I had digestive issues, and had to withdraw from my normal daily exercise routines completely," Helm recounted. This period of profound fatigue and unexplained symptoms, despite "normal" lab results from conventional doctors, left her feeling lost and worried. "I had no direction, I was worried I had cancer," she admitted, highlighting the fear and uncertainty that often accompany undiagnosed chronic conditions. It was a chance encounter with a functional medicine practitioner at a conference that finally illuminated her path to recovery. “My personal experience impacted how I viewed health, and why it encouraged me to open this practice up,” Helm explained, “I want my clients to receive a personalized approach and help walk them through lifestyle changes. I’m very passionate about being able to help others ultimately get their lives back.” This profound personal transformation fuels her passion for offering others the comprehensive and individualized care that she herself desperately sought. &nbsp; <img class="wp-image-33349 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/julie-helm-1-819x1024.png" alt="julie helm 1" width="819" height="1024" /> &nbsp; <h3>Integra Health and Wellness: A Holistic Approach to Healing</h3> Helm's clinic is a testament to this holistic philosophy, addressing a broad spectrum of health concerns through the lens of functional medicine. While her expertise spans gut health, brain health, and bioidentical hormone replacement therapy, it is her innovative Integra-Skin program that is currently garnering significant attention. Recognizing the intricate connection between internal health and external manifestations, Helm emphasizes the uniqueness of this approach. "I've been looking around at other practices and feel that our Integra-Skin program is amazingly unique across both functional medicine and integrative dermatology practices," she noted enthusiastically. "We are very excited about the possibilities for people to transform their skin using our More Than Skin Deep: Inside Out approach. This is a key focus for the immediate future." <h3>More Than Skin Deep Revolution: Transforming Skin from the Inside Out</h3> This More Than Skin Deep philosophy is exemplified in the success story of a young woman struggling with severe acne. "She came to our clinic because she wanted to transform her skin completely. One thing we did with her was our bold Inside-Out approach," Helm explained. "With our More Than Skin Deep programs, we're doing functional testing, looking at gut health, and observing how it’s affecting the skin as a whole." By addressing underlying issues like Candida overgrowth and heavy metal accumulation through targeted supplementation and dietary advice, coupled with advanced in-clinic treatments like the Flex MD light therapy, this patient experienced a dramatic improvement. "Now she came to me just the other day after six months, and said ‘I have this one little pimple right here’ instead of the whole side of her face being impacted," Helm shared with pride, highlighting the transformative potential of her integrated approach. <h3> </h3> <img class="wp-image-33352 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/julie-helm-2-1024x536.png" alt="julie helm 2" width="1024" height="536" /> <h3> </h3> <h3>Harnessing Technology</h3> The Flex MD technology, a UK-developed medical-grade light therapy device, plays a crucial role in Helm's skin rejuvenation protocols. "It uses different frequencies, like near and far red light, and blue light," she told us. This multi-wavelength approach allows for targeted treatment of various skin concerns, including pigmentation issues, acne, congestion, and texture irregularities. "It can help to balance the face's sebum, which is pretty fantastic," Helm added, emphasizing its ability to address the root causes of many skin problems. Furthermore, the Flex MD's ability to penetrate different tissue depths stimulates collagen regrowth and mitochondrial regeneration, promoting long-term skin health without relying on invasive procedures or harsh chemicals. "We're bringing these innovative technologies into the functional medicine space and seeing fantastic results," Helm affirmed. <h3>Restoring Overall Well-being</h3> Beyond skin health, Helm's practice offers a comprehensive suite of functional medicine modalities. She recounted inspiring stories of individuals regaining vitality through personalized nutrition plans, detoxification strategies, and targeted interventions. Kelly, for instance, suffered from debilitating brain fog and fatigue that forced her to withdraw from pursuing her educational aspirations. Through Helm's comprehensive approach, Kelly experienced a remarkable recovery. “Despite continued mold exposure, Kelly reached a higher level of activity by the end of her second year of personalized protocol, enabling her to do all the things she wanted to do again," Helm shared, her voice filled with enthusiasm. "She's up by five in the morning, taking her kids to school, going back to school herself, functioning at a higher level, and finally getting her life back. Her story is super inspiring." Helm also noted that typically, when people are removed from exposure, their healing journey is significantly shorter, with most reaching 50% improvement around 6 months into their protocol. Another remarkable case involves Patty, a woman in her late fifties who was burdened by fifteen different medications. Tired of the traditional approach of simply adding more prescriptions, Patty sought Helm's expertise. "After just twelve months, Patty was able to get off ten of her medications. She lost about 50 pounds, and she's back to being active," Helm recounted. Patty's renewed energy allowed her to return to volunteering, a passion that had been sidelined by her declining health. She reported at that one-year mark that she was able to help with a huge fundraiser and get back to doing that more often. <h3> </h3> <h3><img class="wp-image-33350 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/julie-helm-3-819x1024.png" alt="julie helm 3" width="819" height="1024" /></h3> &nbsp; <h3>The Integra Difference: Personalized and Foundational Care</h3> Helm emphasized that the cornerstone of her practice is individualization. "I would say the most important aspect is that this is individualized," she explained, referencing her Integra acronym, which stands for "Individualized, nutrition-based, test-result driven, educational empowerment, goal-oriented, root-cause analysis, all of which is super important." This personalized approach, coupled with a focus on nutrition and detoxification as foundational elements, sets the stage for optimizing each patient's health. "Almost everyone needs a little bit of a reboot, and some of us need a bigger reboot than others," she noted. The ultimate goal is to move individuals beyond recovery and into a state of higher-level performance and well-being. Looking to the future, Helm envisions expanding her impact through the development of Integra Health and Wellness, Integra Institute, and Integra Skin as distinct yet interconnected entities. "We’re really wanting to impact culture by having a place where people can learn more about integrative wellness and be able to be proactive on a bigger scale," she explained. Her initial focus will be on the 30 to 65-year-old age group, with plans to expand to families and older individuals. A key area of focus for this broader impact is the understanding and treatment of biotoxins and related illnesses. The three main areas she hopes to focus on are gut health, brain health, and biotoxins. "I'm really excited about this endeavor because people will be able to have access to information that helps them regain their health within those three areas. Often, most of the clients’ symptoms fall within one of those three categories,” she shared. <h3>Unraveling the Mystery of Biotoxin Illness</h3> Helm shared the compelling story of Katie, a young athlete whose life was derailed by a severe fatigue illness triggered by mold exposure. Initially skeptical, Katie's family followed Helm's guidance, which led to the discovery and remediation of significant mold issues in their home. Coupled with Helm's treatment protocol, Katie made a remarkable recovery. "Now Katie is away at college, and is back to being one of the MVPs on her volleyball team. She’s been able to have a great time living the college life," Helm recounted with evident joy. This success story underscores Helm's expertise in identifying and addressing complex environmental factors that are often the cause of chronic health conditions. &nbsp; <img class="wp-image-33351 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/julie-helm-4-819x1024.png" alt="julie helm 4" width="819" height="1024" /> &nbsp; <h3>A Legacy of Holistic Healing</h3> Julie Helm's dedication to uncovering the root causes of illness and her innovative More Than Skin Deep approach are transforming the lives of her patients. Through personalized care, advanced technologies, and a deep understanding of the interconnectedness of the body's systems, she is not only restoring health but also empowering individuals to reclaim their vitality and live fuller, more vibrant lives. Her vision for the future, marked by expansion and a commitment to educating and impacting a wider audience, positions her as a true pioneer in the evolving landscape of functional medicine. Discover more about Julie’s approach to wellness, or how you can book a free discovery call by visiting her website:<a href="https://integrahealthwellness.com/"> integrahealthwellness.com</a>.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/julie-helm-cover.png</images> <url>https://topdoctormagazine.com/wellness/more-than-skin-deep-julie-helms-revolutionary-approach-to-beauty-and-health/</url> </article> <article> <ID>33281</ID> <title>Jay Campbell Feature Interview with Michele Hughes “Ageless and Timeless”</title> <publishDate>2025-05-01 18:00:07</publishDate> <description><div class="et_pb_section et_pb_section_11 et_section_regular" > <div class="et_pb_row et_pb_row_11"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">How has your personal journey led you to where you are today? I've worked in the health field for over 25 years, beginning with early work with peptides and hormone optimization. I have witnessed that traditional treatment can occasionally fall short when it comes to achieving genuine, long-lasting wellness. That inspired me to investigate and ultimately invent new approaches to assisting individuals in utilizing their bodies' inherent healing capacities. The culmination of those encounters brought me to this point, where I am passionate about using cutting-edge science to transform health. What secrets can you share about your personal regimen that have helped you produce the greatest results? It's about the big picture, not just one miraculous action. I use tailored, micro-dosed peptide and hormone regimens I've perfected over the years, while maintaining highly focused strength, cardiovascular, and mindfulness routines. I also remain permanently metabolically flexible by following a nutrient-rich diet utilizing my customized alternate-day intermittent fasting protocol (30 Days 2 Shredz). I KNOW the actual key to living life FULLY OPTIMIZED is striking a balance between healthy eating, exercise, and wise supplementation. What motivates you to be omnipresent and prolific with your books, podcasts, social media, conferences, retreats, and startup? My motivation is straightforward: individuals are empowered when they share knowledge. I want to ensure anyone interested in taking charge of their health can access trustworthy, scientifically-supported knowledge, whether done through a book, podcast, or live event. What keeps me going is witnessing others change their lives as a result of comprehending and putting these ideas into practice. What inspires you to be a leader and spokesperson in the wellness movement? Honestly, it's the effect I witness firsthand—seeing individuals recover their energy and enhance their standard of living. I'm here to question established practices and provide something more organic and efficient; I'm not interested in following the herd. What motivates me every day is the desire to truly impact people's lives. When are you the happiest and most fulfilled? I feel most satisfied when I witness real change, whether it's a patient getting back on track or learning one of our methods has improved someone's life. I'm reminded of why I work when I'm working with our team or interacting with our community. &nbsp; <img class="wp-image-33290 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/jay-campbell-1-819x1024.png" alt="jay campbell 1" width="819" height="1024" /> &nbsp; How have your experiences in the healthcare industry contributed to the expertise you bring to BioLongevity Labs? My years writing, coaching, and presenting have taught me a great deal about how the human body actually functions well and why it doesn't. I've been on the front lines, gained knowledge from both achievements and failures, and integrated my practical experience with the most recent findings. At BioLongevity Labs, this experience aids me in creating novel and beneficial treatments. Who have your mentors been on this journey? I've had the opportunity to study under some real pioneers in our field. The foundation for my current work was laid by early hormone therapists and peptide researchers, particularly the work of Dr. Vladimir Khavinson. He provided priceless insights that still shape my strategy today. What led you to pivot from your extensive work in TRT, hormones, and injectable peptides to co-founding a company focused on peptide bioregulators? I realized that by genuinely adjusting the body's inherent repair processes, we may achieve a whole new level after years of utilizing conventional medicines that mostly just control symptoms. Peptide bioregulator research has shown that rather than merely bandaging problems, we might address them at the cellular level. It was a logical next step, an opportunity to improve our strategy and provide something even more potent. How did BioLongevity Labs get conceived? Who is your target audience? BioLongevity Labs aims to make cutting-edge peptide science accessible for general well-being. Our diverse target audience ranges from seasoned biohackers and medical professionals to regular people prepared to control their health. We provide you with useful, scientifically supported products, regardless of your level of experience. Who are the 3 founders of BioLongevity Labs, and what does each bring to the table? <ul> <li> Me (Jay): I bring a love for biohacking and cutting-edge treatments, along with decades of practical hands-on experience.</li> <li> Hunter: He is our product use and research expert, ensuring our science is of the highest caliber.</li> <li> Josh: He ensures we connect with the proper people and opportunities, as the entrepreneurial drive behind our strategy and business growth.</li> </ul> We all work together to address every aspect, from planning to implementation. What is the vision and mission of BioLongevity Labs? Our goal is straightforward: by utilizing the body's own repair mechanisms, we enable people to attain optimal health and longevity. Our goal is to develop and distribute the highest quality, scientifically supported peptide bioregulators that enable you to lead a healthier, more fulfilling life. What are peptide bioregulators, and how are they different? Peptide bioregulators can be thought of as microscopic messengers, which are short sequences of amino acids that aid in cellular communication and self-healing. In contrast to other peptides that only increase hormone levels or bridge a gap, these bioregulators optimize your body's natural processes to promote internal healing with few, if any, adverse effects. Should they be used with other peptides, hormones, or supplements? They can be incorporated into a thorough, individualized wellness program. It all depends on your individual biology, but in my experience, combining them with other therapies can produce superior outcomes. Developing the ideal combination requires collaboration with an experienced healthcare professional. What are the benefits and risks of using these peptides, and who should avoid them? They are intended to balance your body's natural processes while promoting cellular regeneration and repair. The advantages of proper use greatly exceed the disadvantages. However, like any strong substance, they are not suitable for everyone. Before beginning any new regimen, people with specific diseases or those who are pregnant or breastfeeding should consult a specialist. &nbsp; <img class="wp-image-33291 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/jay-campbell-2-819x1024.png" alt="jay campbell 2" width="819" height="1024" /> &nbsp; Why focus on these peptides now instead of continuing with what I’ve used for 25 years? It was about changing rather than throwing away what had previously worked. Although conventional approaches were beneficial, they frequently merely treated the symptoms. On the other hand, peptide bioregulators focus on the underlying causes of medical conditions. We chose to double down on this strategy because it is more sophisticated and viable in the long term. What’s the history behind peptide bioregulators and the science supporting them? Peptide bioregulators originated in groundbreaking studies conducted in Russia, where scientists such as Dr. Vladimir Khavinson showed that certain peptides may affect gene expression and facilitate tissue repair. We have created extremely effective and safe solutions by integrating his pioneering work with current data. Where do you source your ingredients, and what makes your products unique? We have a strong commitment to quality. Here in the United States, we get our raw materials from GMP-certified factories; occasionally, we collaborate with reliable European suppliers. This method guarantees our products are more consistent and pure than numerous alternatives. We also source the original Khavinson-patented Russian bioregulator formulations that utilize cutting-edge manufacturing and quality control. What are the immediate challenges facing BioLongevity Labs? Navigating the legislative gray area and changing the public image are significant challenges. We are putting a lot of effort into changing the perception of peptides as "research chemicals" to one of reliable, scientifically supported well-being. Supply chain management and scaling up without sacrificing quality are constantly evolving tasks. &nbsp; <img class="wp-image-33292 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/jay-campbell-3-819x1024.png" alt="jay campbell 3" width="819" height="1024" /> &nbsp; What are your distribution channels? Are you selling to both physicians and consumers? Yes, we're using two different strategies. In addition to providing our products to knowledgeable customers through a few channels, we collaborate closely with healthcare practitioners to guarantee their safe usage. This keeps safety and appropriate use at the forefront while enabling us to reach as many people as possible. What is the price point of your products? The greater quality, thorough research, and cutting-edge production that go into our products are reflected in our pricing. We are in the premium wellness market category, providing outstanding value to consumers seeking tried-and-true, superior products. What are your short- and long-term goals for BioLongevity Labs? Our short-term goals are to increase brand awareness, fortify clinical alliances, and broaden our product line. Our long-term goal is to lead the world in regenerative, individualized medicine. We see ourselves as becoming the Amazon of biohacking. Although enthusiastic about our work, we are also receptive to strategic options that uphold our objective while optimizing value for our stakeholders. What customer feedback have you received? The initial feedback has been overwhelmingly favorable. The stories we hear inspire us, whether from doctors observing better patient outcomes or biohackers expressing how they have recovered their vitality. For those who would like to delve further into the actual outcomes, we aim to have comprehensive case studies and testimonials down the road. What’s the one message you’d like to share about taking responsibility for your health? Your greatest asset is your personalized health. Don't wait for someone else to fix you, I always say. You have the ability to change your life by educating yourself, adopting tactics supported by evidence, and making wise decisions. It's about becoming the proactive scientist of your own health! &nbsp; <img class="wp-image-33289 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/jay-campbell-4-819x1024.png" alt="jay campbell 4" width="819" height="1024" /> &nbsp; Jay Campbell Bio: Jay Campbell is a health optimization expert, best-selling author, and co-founder of BioLongevity Labs. He specializes in hormonal health, therapeutic peptides, and raising human consciousness through his books, podcasts, and educational programs. BioLongevity Labs, which he co-founded with Hunter Williams and Josh Felber, focuses on manufacturing high-quality research peptides and bioregulators in the U.S. to ensure transparency and efficacy. Through initiatives like the “Peptides Demystified” course, he aims to bridge the knowledge gap in peptide use for clinicians and the general public. His work has significantly contributed to increasing awareness of alternative health solutions. With a mission to empower individuals, Jay continues to lead in the evolving health and wellness field. Michele Hughes Bio: Michele Hughes is the visionary founder of Ageless and Timeless and the dynamic host of the Ageless and Timeless podcast. As a monthly contributor to TopDoctor Magazine, she offers powerful insights on wellness, longevity, and living fully at every stage of life. With a deep passion for health, vitality, and a role model for timeless elegance, Michele empowers audiences to embrace their highest potential and live with purpose and grace. For more information, please reach out to express interest in being a potential guest on the Ageless and Timeless podcast or to be featured in the Top Doctor Magazine Ageless and Timeless column with Michele Hughes. For podcast collaborations or to have Michele Hughes on your show, please contact her at: Email: <a class="c-link" href="mailto:themichelehughescompany@gmail.com" target="_blank" rel="noopener noreferrer" data-stringify-link="mailto:themichelehughescompany@gmail.com" data-sk="tooltip_parent" aria-haspopup="menu">themichelehughescompany@gmail.com</a> Website: <a class="c-link" href="http://www.agelessandtimeless.com/" target="_blank" rel="noopener noreferrer" data-stringify-link="http://www.agelessandtimeless.com" data-sk="tooltip_parent">www.agelessandtimeless.com</a> Instagram: @agelessandimeless LinkedIn: <a class="c-link" href="https://www.linkedin.com/in/michele-hughes-83a3b935/" target="_blank" rel="noopener noreferrer" data-stringify-link="https://www.linkedin.com/in/michele-hughes-83a3b935/" data-sk="tooltip_parent">https://www.linkedin.com/in/michele-hughes-83a3b935/</a> Facebook: <a class="c-link" href="https://www.facebook.com/michele.hughes.186" target="_blank" rel="noopener noreferrer" data-stringify-link="https://www.facebook.com/michele.hughes.186" data-sk="tooltip_parent">https://www.facebook.com/michele.hughes.186</a> Ageless and Timeless podcast, on YouTube, iTunes, Spotify, and wherever podcasts are available.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/jay-campbell-website-cover.png</images> <url>https://topdoctormagazine.com/wellness/ageless-and-timeless-featured-interview-with-jay-campbell/</url> </article> <article> <ID>33239</ID> <title>The Wonderful Benefits of Microdosing Semaglutide for Midlife Women</title> <publishDate>2025-04-01 21:34:42</publishDate> <description><div class="et_pb_section et_pb_section_12 et_section_regular" > <div class="et_pb_row et_pb_row_12"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">By now, we’ve all heard of the ‘skinny shot’ Ozempic (semaglutide), one of the popular GLP-1 weight loss peptides approved by the US Food and Drug Administration (FDA), originally used to control type 2 diabetes. Its popularity has skyrocketed, even inspiring episodes on shows like South Park! While full doses can lead to side effects such as nausea, constipation, hypoglycemia, and loss of appetite, individuals have also found it to be a lifesaver, helping to lose excess pounds, reduce visceral fat, improve cardiovascular health, and restore a zest for life through its myriad benefits throughout the body. Some people, however, view it as a dangerous drug with debilitating side effects – even labeling it as ‘cheating’. Let’s take a deeper dive. <h3> </h3> <h3>What is semaglutide?</h3> Semaglutide is a medication used to manage blood sugar levels in people with type 2 diabetes. It mimics a hormone called GLP-1, which helps the pancreas release more insulin, reduces the release of glucagon (a hormone that raises blood sugar), and slows down stomach emptying to promote fullness. It’s typically administered as an injection and is now also used to aid weight loss. Emerging anecdotal reports from Dr. Tyna Moore- a US naturopathic physician and chiropractor who is regarded as an expert on the use of GLP-1- show that microdosing this peptide can offer substantial benefits without the common side effects associated with higher doses.1 This approach is especially advantageous for midlife women seeking effective solutions to their health concerns. Recently, I attended America's largest longevity conference – A4M – where many of the world's leading doctors and researchers shared their protocols and insights on anti-aging. Notably, there were several lectures focused on cutting-edge discoveries related to GLPs and their applications beyond weight loss. When used correctly, semaglutide can be a wonderful aid for so many conditions, not just weight loss. Additionally, microdosing this peptide, particularly for midlife women, is a very exciting realm of use. As women transition into this stage of life, we can face various health challenges, including hormonal fluctuations, weight gain, and cognitive hurdles. Microdosing semaglutide has emerged as a promising antidote to these common and progressive health issues. Anecdotal data from inspiring lectures at the A4M conference by Ronald Rothenberg, M,D and others suggests that microdosing semaglutide can provide significant benefits for midlife women who are experiencing deteriorating conditions such as: <ul> <li>Metabolic health </li> <li>Inflammation and brain fog</li> <li>Polycystic ovary syndrome (PCOS)</li> <li>Anxiety </li> <li>Insomnia </li> <li>Autoimmune conditions</li> <li>Compulsive addictive behavior </li> <li>Low mood</li> <li>Reducing cellular ageing</li> <li>Cardiovascular issues.</li> </ul> &nbsp; <img class="wp-image-33249 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/wonderful-benefits-of-microdosing-1-819x1024.png" alt="wonderful benefits of microdosing 1" width="819" height="1024" /> &nbsp; Personally, I have experienced much less inflammation, which is important as constant inflammation is the driver for most chronic conditions. I have no joint pain, and my brain readily absorbs and retains information at 58 years young! As a functional nutrition counsellor, I am also thrilled to experience the healing of some bothersome gut issues. While semaglutide has garnered much attention, two new drugs – Tirzepatide and Retatrutide – are emerging as exciting options. Tirzepatide is a dual agonist (a substance that mimics the actions of a neurotransmitter or hormone to produce a response when it binds to a specific receptor in the brain), targeting both GLP-1 and GIP (Gastric Inhibitory Polypeptide) receptors, enhancing glucose-dependent insulin secretion, and promoting weight loss more effectively than traditional GLP-1 agonists. Initial studies, such as one published in the New England Journal of Medicine in 2021 by Jet Frias, indicate that Tirzepatide may lead to greater weight loss and improved metabolic outcomes.2 A PubMed article published in September 2024 by PJ Rodriguez found that the use of Tirzepatide was associated with greater weight loss than Semaglutide.3 Retatrutide, a triple agonist, targets GLP-1, GIP, and glucagon receptors, aiming to offer even more comprehensive metabolic benefits. Research is ongoing, but early findings, such as those presented in an article published in the National Institute of Health in July 2024 by Arun J Sanyal et al., suggest that Retatrutide could become a game-changer in managing obesity and metabolic diseases, providing additional support for midlife women facing health challenges.4 <h3> </h3> <h3>Conclusion</h3> Microdosing GLP peptides gives a multifaceted approach to health for midlife women, addressing critical issues such as weight management, metabolic health, cardiovascular risks, inflammation, and cognitive function. As the landscape of women's health continues to evolve, microdosing semaglutide, along with newer options like Tirzepatide and Retatrutide, could empower midlife women to maintain their health and vitality, leading to improved health span, not just life span. Most recent anecdotal reports suggest that injecting smaller amounts more than once a week might increase the efficacy based on the half-lives of these compounds. Some are even declaring these exciting findings to be the fountain of youth! We are possibly looking at a molecule that can head many disease processes off at the pass. At the time of writing, Semaglutide and Tirzepatide are available by prescription in the USA, UK, Canada, and Australia (amongst other countries). Retatrutide is still in clinical trials and projected to continue into 2025. If you would like to try these peptides, speak with your health care provider, but be prepared to possibly educate them on the uses of microdosing. I recommend pointing them to the work of Dr. Tyna Moore, a licensed naturopathic physician and chiropractor in the USA who has developed a body of research and anecdotal reports on GLP-1 use. Of course, we must also make the necessary lifestyle changes through proper nutrition, resistance training to increase lean muscle mass, optimized sleep, and stress management. No peptide can replace these crucial pillars of good health. Deborah Squibb is a Certified Functional Nutrition Counselor and Founder of Gut Health Angel and can be contacted at deborah@topdocrx.com <a href="https://msha.ke/deborahsquibb">Create a life You want to live! • @deborahsquibb</a> &nbsp; Bibliography <ol> <li style="list-style-type: none;"> <ol> <li style="font-weight: 400;" aria-level="1">Dr. Tyna Moore- a US naturopathic physician</li> <li style="font-weight: 400;" aria-level="1">New England Journal of Medicine in 2021 by Jet Frias</li> <li style="font-weight: 400;" aria-level="1">A PubMed article published in September 2024 by PJ Rodriguez </li> <li style="font-weight: 400;" aria-level="1">National Institute of Health in July 2024 by Arun J Sanyal et al </li> </ol> </li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/wonderful-benefits-of-microdosing-cover.png</images> <url>https://topdoctormagazine.com/wellness/the-wonderful-benefits-of-microdosing-semaglutide-for-midlife-women/</url> </article> <article> <ID>33157</ID> <title>Immunotec: Empowering Health Through the Science of Glutathione</title> <publishDate>2025-04-01 21:22:31</publishDate> <description><div class="et_pb_section et_pb_section_13 et_section_regular" > <div class="et_pb_row et_pb_row_13"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_13 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Immunotec stands as a beacon of scientific innovation in the health and wellness industry, driven by a profound understanding of the body's natural ability to heal and thrive. At the helm is CEO Mauricio Domenzain, whose leadership blends a passion for science and wellness with a unique emphasis on the power of happiness. Since joining Immunotec in 2017, Domenzain has steered the company toward a future grounded in rigorous research and a commitment to transforming lives through its flagship product, Immunocal®, and a growing portfolio of scientifically-backed products. “At Immunotec, we believe that the key to a successful future lies in sustained innovation, scientifically-backed advancements, and offering solutions designed to make a unique and lasting impact on people's lives," said Mauricio Domenzain. <h3>A Leadership Philosophy Rooted in Science and Happiness</h3> Mauricio Domenzain’s leadership at Immunotec ushered in more than a new chapter—it introduced a bold vision where scientific innovation and personal well-being go hand in hand. He’s redefining success by linking scientific excellence with a culture of happiness and fulfillment for the Immunotec corporate team, its community, and customers. "My journey in business has been shaped by a passion for helping others through science, wellness, and most importantly, the power of happiness," Domenzain articulated, immediately establishing a leadership style that prioritizes both measurable innovation and the intangible power of purpose and culture. For Domenzain, the decision to lead Immunotec was a natural progression, a "perfect intersection of my skills and my values." While his foundational expertise lay in the realms of business and strategic leadership, he found new purpose in Immunocal®’s science-backed mission—where his passion for health and wellness could meaningfully impact more lives. Domenzain saw the immune health space as a powerful, yet underleveraged, frontier—rich in complexity and capable of transforming lives at scale. He’s steered Immunotec to operate with the precision of a biotech company, embedding scientific rigor into product development, education, and decision-making. But what sets his leadership apart is how he applies that same intentionality to people, ensuring both the corporate team and consultants feel empowered, supported, and part of something bigger. Domenzain believes happiness is a strategic advantage and starts with a choice. This belief is woven into Immunotec’s culture, encouraging every individual to take ownership of their physical, mental, and financial health. It’s more than a philosophy; It’s a business model designed not just for success, but to empower people to build a legacy of fulfillment and joy. By aligning credible science with a values-driven community, Immunotec is helping people live better and inspire others to do the same. Domenzain believes a happy, engaged community doesn’t just drive success—it reaches more people. By blending scientific excellence with a culture of happiness, his leadership is helping Immunotec touch more lives, with the bold vision of getting one Immunocal® box into every household. &nbsp; <img class="wp-image-33163 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-2-1024x536.png" alt="immunotec 2" width="1024" height="536" /> &nbsp; <h3>Immunotec’s Impact: Backed by Science, Built for Life</h3> Immunotec’s approach to wellness is grounded in cellular science, with a mission to unlock “the body’s natural ability to achieve optimal health” as described by CEO Mauricio Domenzain. The brand is built on three core pillars—Advanced Immune Health, Ageless Living, and Performance—each anchored in rigorous research and designed to help individuals live with more energy independently and with purpose. At the heart of these pillars is the brand’s flagship product, Immunocal® — developed with 45+ years of research, backed by 92 clinical studies, and 79 global patents for its ability to raise glutathione levels naturally. “Immunocal® helps optimize the body’s ability to fight oxidative stress and fortify the body’s natural immune defenses," Domenzain stated. This is achieved through their patented Bonded Cysteine technology, which naturally enhances the body's production of glutathione, often referred to as the "Master Antioxidant." Unlike direct glutathione supplements, which are often poorly absorbed, Immunocal® provides the essential building blocks for the body to produce glutathione on its own. This is made possible by Immunotec’s patented Bonded Cysteine™ technology, which delivers the key building blocks the body needs to produce glutathione—often called the body’s “Master Antioxidant.” Unlike direct glutathione supplements, which are poorly absorbed, Immunocal® supports the body’s own ability to create and sustain optimal glutathione levels. Building on the powerful base formula of Immunocal®, Immunotec has expanded its offerings to support more targeted wellness goals—specifically Ageless Living and Performance. For Performance, Immunocal® Sport includes all the core benefits of Immunocal®, with added ingredients designed to support energy, endurance, and recovery. As CEO Mauricio Domenzain notes, “it’s ideal for athletes and weekend warriors looking to maintain optimal performance.” Additionally, the portfolio includes NRF2 Boosters that work synergistically with Immunocal® to combat oxidative stress and improve energy levels. Finally, Immunotec addresses Ageless Living with Immunocal® Platinum, leveraging science to help turn back the clock on aging. “Aging is inevitable, but feeling old is optional,” says Domenzain. “Our Immunocal® Platinum formula features two powerful ingredients, Cytokine Modulating Peptides (CMP) and a Redox Modulating Formula (RMF). They work together to lower acidity levels in the body, support natural pH balance, help reduce inflammation, and strengthen bones by preventing calcium loss.” Beyond these core areas, Immunotec also offers targeted solutions to support brain health, stress management, and more, reinforcing its holistic approach to wellness. &nbsp; <img class="wp-image-33162 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-1-1024x536.png" alt="immunotec 1" width="1024" height="536" /> &nbsp; <h3>Charting a Course for the Future: Innovation and Expansion</h3> According to CEO Mauricio Domenzain, Immunotec’s future is focused on continuous product innovation and expanding its impact in health and wellness. With ongoing clinical trials and new studies underway, the company remains committed to leading in immune health and glutathione research, further strengthening the science behind Immunocal® and its growing product portfolio. "The future is bright as we explore new scientific breakthroughs that will enhance our product portfolio," Domenzain affirmed. A key strategic focus for Immunotec is expanding its portfolio to reach a wider audience and address evolving wellness needs. These upcoming innovations will complement the brand’s core areas. While some are still in development, CEO Mauricio Domenzain emphasized that each reflects Immunotec’s commitment to innovation and alignment with the growing shift toward precision medicine, offering personalized support by enhancing the body’s natural glutathione production. <h3>The Immunotec Difference</h3> With over 45 years of research and 90+ published studies, Immunocal® is the only patented glutathione precursor of its kind, formulated with Bonded Cysteine™ technology to boost the body’s glutathione production naturally. This patented technology enhances bioavailability, ensuring the body can effectively utilize glutathione for immune support, detoxification, and overall wellness. Immunotec’s extensive scientific backing, including its feature in trusted medical references like the Physicians' Desk Reference (PDR) in the United States and the Compendium of Pharmaceutical Specialties (CPS) in Canada, underscores Immunotec's credibility within the medical community. &nbsp; <img class="wp-image-33166 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-3-950x1024.png" alt="immunotec 3" width="950" height="1024" /> &nbsp; <h3>Why Choose Immunocal®: Proven. Pure. Purposeful.</h3> Mauricio Domenzain outlined three compelling reasons why individuals should choose Immunocal®'s products. First and foremost is the robust scientific foundation: "Immunotec’s products are grounded in over four decades of research, ensuring they’re scientifically proven and highly effective." He highlighted endorsements from esteemed figures like Dr. Luc Montagnier, Nobel Prize winner in Medicine, who included a chapter on Immunocal® in one of his books, and Dr. James F. Balch, author of Prescription for Nutritional Healing, who stated, "In my opinion, everyone should take Immunocal®. There is no better way to strengthen your immune system today." Domenzain also noted the extensive research conducted at top universities and the funding received from major organizations. Secondly, Immunotec prioritizes clean formulations. "Our commitment to clean formulations means our products are free from artificial additives, gluten, and sugar, offering a pure and effective solution for health-conscious consumers," said Domenzain. "By choosing Immunotec, customers are supporting a company that cares about health and gives back through initiatives like the Immunokids Foundation, which helps immunocompromised children worldwide." <img class="wp-image-33164 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-4-1024x536.png" alt="immunotec 4" width="1024" height="536" /> <h3>Dr. Jimmy Gutman and The Comprehensive Guide to Glutathione </h3> For those seeking a deeper understanding of glutathione, Domenzain recommends the works of Dr. Jimmy Gutman, describing his book, The Comprehensive Guide to Glutathione, as "the most complete, up-to-date, and readable reference on glutathione." This close collaboration with Dr. Gutman, who also serves as the SAB Chairman, further reinforces Immunotec's dedication to scientific integrity and its mission to empower individuals to take control of their health through the power of glutathione. Dr. Jimmy Gutman's pioneering work and Mauricio Domenzain's visionary leadership have positioned Immunocal® as a significant force in the pursuit of proactive health. Their commitment to scientific validation, coupled with a deep understanding of the body's innate mechanisms, has yielded a unique and impactful approach to glutathione enhancement. From the serendipitous discovery of Immunocal® to its decades of rigorous clinical testing and recognition within the medical community, Immunotec's journey underscores the transformative potential of science-backed wellness solutions. "At Immunotec, we are driven by the profound belief that when you empower the body with the right tools, you unlock its incredible capacity for well-being,” concluded Domenzain. You can learn more about Immunotec and their Immunocal® products by visiting their website at <a href="https://www.immunotec.com">https://www.immunotec.com</a>. <img class="wp-image-33167 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-5-791x1024.png" alt="immunotec 5" width="791" height="1024" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/04/immunotec-cover.png</images> <url>https://topdoctormagazine.com/wellness/immunotec-empowering-health-through-the-science-of-glutathione/</url> </article> <article> <ID>33223</ID> <title>Revolutionizing Patient Care: How Huntington Valley Healthcare Center is Leading the Future of Healing</title> <publishDate>2025-04-01 21:10:08</publishDate> <description><div class="et_pb_section et_pb_section_14 et_section_regular" > <div class="et_pb_row et_pb_row_14"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_14 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_14 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Huntington Valley Healthcare Center (HVHC), nestled in the heart of Huntington Beach, California, has long been recognized for its commitment to exceptional patient care. Under the leadership of Administrator Andrew Stephenson, the facility has embraced a suite of innovative technologies designed to enhance patient outcomes and elevate the standard of care. This journey toward innovation took an exciting turn when Stephenson met Mark Carvalho, Vice President of Development for Top Doctor Magazine, and a Veteran receiving care at HVHC. Their shared passion for discovering and implementing new healthcare solutions forged an immediate connection. As a stroke patient himself, Carvalho has firsthand experience with the challenges patients face in rehabilitation. Together, he and Stephenson have been working to identify and introduce cutting-edge technologies that improve care—not only for Carvalho but for all patients at HVHC. Learn more as we delve into four key innovations at HVHC—Circadia, Myndful Care, Ultramist Wound Healing, and the Sensory Integration Room—exploring each technology’s application and the tangible benefits they offer to patients. Circadia: Revolutionizing Patient Monitoring In the realm of healthcare, continuous and accurate patient monitoring is paramount. Circadia addresses this need by offering a contactless monitoring system that tracks vital signs such as respiratory rate, heart rate, bed exits, and motion, without the need for wearable devices. Utilizing advanced radar technology, Circadia provides real-time data, enabling healthcare professionals to detect early signs of deterioration and intervene promptly. At HVHC, the integration of Circadia has transformed patient monitoring practices. The system’s ability to continuously monitor patients without physical contact is particularly beneficial in a skilled nursing facility where patients may have varying mobility and cognitive function levels. By detecting subtle changes in vital signs, Circadia aids in the early identification of conditions such as respiratory infections or cardiac events, allowing for timely medical interventions. Stephenson recalls how he and Carvalho bonded over the need for real-time patient monitoring. “Mark understands, both as a healthcare leader and as a patient, the importance of proactive care. Circadia allows us to stay ahead of potential health issues, ensuring better outcomes for our residents.” &nbsp; <img class="wp-image-33230 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/hvhc-1-1024x536.png" alt="hvhc 1" width="1024" height="536" /> &nbsp; Myndfull Care: “Rehab for the Brain” Huntington Valley Healthcare Center (HVHC) has introduced Myndfull Care, a mental health program that complements its physical rehabilitation services by focusing on brain health. Myndfull Care features Quantitative Electroencephalography (QEEG) Neurotherapy—a non-invasive, drug-free method that helps retrain the brain to function more effectively. Using an FDA-cleared Dry Sensor Interface (DSI) headset, the therapy captures clean EEG signals from the brain without any skin preparation. The data is analyzed in real time to create a personalized neurofeedback program for each patient. Through repeated sessions, individuals develop better cognitive flexibility, leading to reduced stress and improvements in focus and mental processing. Administrator Andrew Stephenson notes, “We have seen unthought-of outcomes for some of our patients that suffer from anxiety and other disorders and witnessed marked improvements in behaviors and moods.” Patients have also reported better sleep, increased motivation, and enhanced social interactions, all of which support their overall recovery and well-being. &nbsp; <img class="wp-image-33234 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/hvhc-3-819x1024.png" alt="hvhc 3" width="819" height="1024" /> &nbsp; Ultramist Wound Healing: Advancing Wound Care Chronic wounds present significant challenges in healthcare, often leading to prolonged hospital stays and increased risk of complications. Ultramist Wound Healing technology offers a non-contact, low-frequency ultrasound treatment that promotes wound healing by reducing bacteria, enhancing blood flow, and stimulating tissue regeneration. At HVHC, the adoption of Ultramist has revolutionized wound care protocols. The non-invasive nature of the treatment is particularly advantageous for patients with sensitive or painful wounds, as it minimizes discomfort while accelerating healing. By incorporating Ultramist into their wound care regimen, HVHC has observed improved healing rates and reduced wound-related complications. Stephenson remarks on the impact of Ultramist: “Mark and I have had long discussions about the importance of wound care, especially for Veterans who may have unique medical needs. Implementing Ultramist has allowed us to provide more effective and comfortable wound care, leading to faster recovery times for our patients.” &nbsp; <img class="wp-image-33233 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/hvhc-2-819x1024.png" alt="hvhc 2" width="819" height="1024" /> &nbsp; Sensory Integration Room: Enhancing Cognitive and Physical Rehabilitation Sensory integration therapy is designed to help individuals process and respond to sensory information more effectively. HVHC’s Sensory Integration Room is equipped with various tools and activities that stimulate the senses, aiding patients in improving coordination, concentration, and emotional regulation. The Sensory Integration Room at HVHC offers a controlled environment where patients can engage in activities tailored to their specific sensory processing needs. This therapeutic approach is particularly beneficial for patients with neurological conditions, cognitive impairments, or those recovering from strokes. Patients can enhance their motor skills, cognitive functions, and overall quality of life by participating in sensory integration therapy. Carvalho, who has personally benefited from the Sensory Integration Room, speaks highly of its impact: “After my stroke, rebuilding coordination and cognitive function was a top priority. The Sensory Integration Room has been an incredible tool in my recovery, and I’ve seen how it’s also helping others regain independence.” &nbsp; <img class="wp-image-33231 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/hvhc-4-1024x536.png" alt="hvhc 4" width="1024" height="536" /> &nbsp; A Shared Vision for the Future of Patient Care Huntington Valley Healthcare Center’s commitment to integrating innovative technologies like Circadia, Myndful Care, Ultramist Wound Healing, and the Sensory Integration Room exemplifies its dedication to providing comprehensive and patient-centered care. Through his collaboration with Mark Carvalho, Andrew Stephenson has further strengthened HVHC’s mission, leveraging Carvalho’s unique perspective as both a healthcare leader and patient to enhance treatment strategies. “Mark and I both believe that there is always room to improve patient care,” Stephenson says. “Our partnership has been about finding real solutions that make a tangible difference—not just for him, but for every patient who comes through our doors.” Under Stephenson’s leadership, HVHC continues to set a high standard in the healthcare industry, ensuring that patients receive not only advanced medical treatments but also compassionate support tailored to their individual needs. With the ongoing collaboration between HVHC and passionate advocates like Carvalho, the future of healing looks brighter than ever.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/04/hvhc-cover.png</images> <url>https://topdoctormagazine.com/wellness/revolutionizing-patient-care-how-huntington-valley-healthcare-center-is-leading-the-future-of-healing/</url> </article> <article> <ID>33256</ID> <title>Longevity Over Illusion: The Truth About Aging Well</title> <publishDate>2025-04-01 18:36:06</publishDate> <description><div class="et_pb_section et_pb_section_15 et_section_regular" > <div class="et_pb_row et_pb_row_15"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_15 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_15 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Aging isn’t something to fight—it’s something to do well. The focus should be on how we age, not stopping time. Strength over frailty, health over aesthetics, and function over superficial fixes should guide our approach. Yet, the modern obsession with “anti-aging” is misleading. Society promotes “organic” living while normalizing plastic surgery. We hear warnings about hormone disruptors, yet synthetic implants are widely accepted. This contradiction reveals a deeper issue: we’ve confused looking healthy with being healthy. Marketing thrives on distraction, keeping us in a cycle of wanting, needing, and chasing. True intuition—the ability to know what our body needs—requires stillness, yet we’re conditioned to ignore it. The more disconnected we are from ourselves, the easier we are to influence. I’m here to tell you- true health isn’t about reversing aging. It’s about supporting longevity from the inside out. Supporting longevity from the inside out means prioritizing cellular health, functional strength, and hormonal balance rather than relying on external fixes. Health is about making consistent, intentional choices that enhance resilience, energy, and overall well-being. <img class="wp-image-33298 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/longevity-over-illusion-1-819x1024.png" alt="longevity over illusion 1" width="819" height="1024" /> &nbsp; Real vs. Enhanced: The Difference Between Lifestyle and Image Being healthy isn’t about following trends or chasing youth—it’s about living in a way that sustains strength and vitality. Aging well isn’t about stopping the clock; it’s about optimizing function. Instead of focusing on “anti-aging,” we should prioritize authenticity—making choices that support strength, energy, and longevity. This means: ✔ Strength training and functional movement to build resilience. ✔ Nutrient-dense foods to fuel cellular health. ✔ Prioritizing recovery, stress management, and hormone balance. &nbsp; <img class="wp-image-33299 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/longevity-over-illusion-2-819x1024.png" alt="longevity over illusion 2" width="819" height="1024" /> Aging, Not Anti-Aging: The Science of Longevity Aging is inevitable, but how we age is largely within our control. Research on epigenetics shows that lifestyle choices directly influence how our genes express themselves. Biological aging can be slowed through diet, movement, sleep, and stress management. We also experience age differently: <ol> <li> Chronological Age – The number of years we’ve lived.</li> <li> Biological Age – How our body functions based on lifestyle and genetics.</li> <li> Subjective Age – How young or old we feel.</li> </ol> Studies show that many adults feel 20% younger than their actual age, and this perception correlates with better health outcomes. Genuine youthfulness comes from supporting overall well-being, not chasing a superficial idea of age. Health Over Image: The Role of Medical Choices Not all medical interventions support long-term well-being. Some enhance function, while others disrupt hormones and increase toxicity. ✔ Healthy Choice: Hair Transplant – Uses natural follicles, restoring hair without disrupting immune function. ✖ Toxic Choice: Breast Augmentation – Implants introduce synthetic materials that trigger inflammation, immune reactions, and hormone imbalances. Silicone contains xenoestrogens, which mimic estrogen and contribute to metabolic dysfunction, mood swings, and weight gain. Health choices should enhance function without compromising internal balance. The more we prioritize longevity over temporary fixes, the better we age. <img class="wp-image-33300 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/05/longevity-over-illusion-3-819x1024.png" alt="longevity over illusion 3" width="819" height="1024" /> &nbsp; Mindset Over Marketing Aging well starts with shifting perspective. Instead of resisting aging, embrace it as an opportunity to optimize health, function, and resilience. A powerful resource for this mindset shift is Life Shift by Aleta St. James. This book challenges conventional aging beliefs, proving that youthfulness is a mindset, not a number. Aleta St. James highlights how energy, intention, and lifestyle choices shape how we age. Life Shift is an essential read if you want to break free from societal illusions and take control of your longevity. Authentic Health is Alignment Authentic health isn’t about reversing time—it’s about aligning your body, mind, and spirit with the realities of aging. Aging with strength, vitality, and peace comes from making disciplined, informed, educated choices. It’s time to move past illusions and embrace longevity through real, functional well-being. Longevity isn’t about avoiding aging—it’s about optimizing how you experience it. By aligning your nutrition, movement, recovery, and mindset, you slow biological aging, reduce disease risk, and sustain energy and vitality for life, acquiring internal alignment. The secret to optimizing how you experience aging isn’t something you’re told—it’s something you feel and know: implicit knowledge. When your body moves with strength, your mind feels clear, and your energy is steady, you experience longevity from the inside out. Bibliography <ol> <li>Westerhof, G. J., Miche, M., Brothers, A. F., et al. (2014). Longitudinal Effects of Subjective Aging on Health and Longevity. Psychology and Aging.</li> <li>Wettstein, D., Spuling, O., Cengia, D., &amp; Nowossadeck, D. (2022). Subjective Age and Its Relationships with Physical, Mental, and Social Health in the German Old-Age Panel Study. Journal of Psychosomatic Research.</li> <li>Han, Y., Wang, Y., Li, Y., et al. (2021). Bidirectional Relationship Between Subjective Age and Frailty: A Prospective Study of Community-Dwelling Older Adults. BMC Geriatrics.</li> <li>Choi, S., Han, Y., Lee, Y., et al.. (2018). Feeling How Old I Am: Subjective Age Is Associated With Estimated Brain Age. Frontiers in Aging Neuroscience.</li> <li>Kornadt, M., Voss, A., &amp; Rothermund, D. (2023). Younger Than Ever? Subjective Age Is Becoming Younger and Remains Younger. Psychological Science.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/05/longevity-over-illusion-cover.png</images> <url>https://topdoctormagazine.com/wellness/longevity-over-illusion-the-truth-about-aging-well/</url> </article> <article> <ID>33204</ID> <title>Kate’s 2.0 Reboot</title> <publishDate>2025-04-01 18:21:45</publishDate> <description><div class="et_pb_section et_pb_section_16 et_section_regular" > <div class="et_pb_row et_pb_row_16"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_16 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_16 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The quickest results are attained by the most out-of-shape people who train the smartest… &nbsp; At age 56, Kate’s physical degradation was gaining serious traction. She knew it. For the past five years, she had neglected fitness and no longer paid any attention to diet or dieting. It suddenly became time to do something when her doctor informed her that she was no longer headed towards osteoporosis and prediabetes; she had arrived. Her bones were turning into dust, her blood sugar levels were inexplicably high, and her inactivity was problematic. A lack of physical stress caused Kate’s bones to become brittle. Without bone-strengthening and stress-inducing exercise, her skeletal structure would steadily and inexorably weaken. The pre-diabetes was puzzling. Kate was a slight thing at 5’ 3” and 119 pounds. She ate like a bird, yet apparently had been eating and drinking all the wrong things and was borderline anemic and skinny-fat. Her blood sugar was high, despite eating a scant 1,500 calories a day – her few calories were the wrong calories in that the few she ate all spiked insulin. Kate decided that her diet approach would shift; she would shed her zero-fat phobia; now, Kate would stress the quality of the nutrients she was consuming. Her new menu consisted of nutrient-dense, organic produce and lots of high-protein power foods. The time for a lifestyle change was now. Kate was smart and experienced and knew what to do. She had been athletic her whole life – and then she wasn’t. Kate had dieted her entire life – and then she didn’t. Now, it was time to construct Kate 2.0. There had been no terrible accidents or tragic events; it just happened that one by one, she lost interest and quit athletics and low-fat dieting. An injury ended her love for tennis, she took dance classes for five years, and her Pilates passion flamed out. Kate took up running and competed before an injury forced her to quit. Various diets came and went. She was an excellent swimmer and loved waterskiing, but the commute and expense became too much. Finally, Kate dropped her beloved yoga. Years came and went. Kate was now living an exercise-free, diet-free, stress-free life. As a direct result of the lack of stress on her muscles, her body was disintegrating. It was time to inject some purposeful stress and quality calories into her life. Kate created an overarching template: holistic, sane, intense, ferocious – a multidimensional approach combining two exercise types and underpinning with a (for her) revolutionary approach to nutrition. Kate’s revelation was that her past efforts had been fragmented. This time, her approach would be multidimensional, integrated, holistic, balanced – and necessarily body-shocking on a multitude of levels. Kate knew if she started off too hard and went too fast, she would hurt herself with overzealousness and derail the entire effort. &nbsp; <img class="wp-image-33209 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/kates-2.0-reboot-1-1024x536.png" alt="kate's 2.0 reboot 1" width="1024" height="536" /> Ernestine Shepard at age 80 Strength training would combat frailty, provide gyroscopic stability, and thicken her brittle bones. Aerobic training would develop endurance and build stamina. She would avoid high-impact aerobics, using an entirely new cardio approach: power walking. Her food would fuel and heal her anemic body with power nutrients. There needed to be a balance between the two exercise types. The copious consumption of power nutrients would energize her, revitalize her, and make her resilient. Kate strength-trained twice weekly with great intensity, and five to seven times a week, she would engage in cardio sessions. Her mode was power-walking, done outside, weather permitting. Kate would ride her Fan Bike indoors on bad weather days. No longer consuming low-cal, lite, prefab, highly processed foodstuffs, she shifted to all-natural foods, nutrient-dense foods, and farmer’s market organic food fuel. She stuck with potent proteins like quality beef, lamb, fish, shellfish, pork, and wild game. <ul> <li style="font-weight: 400;" aria-level="1">Strength training: Kate had previously done mild resistance training, but the stress generated was insufficient to trigger muscle growth or cause bone strengthening. She scoured YouTube and found an excellent strength mentor who was credentialed and clear-spoken. Kate reduced the number of exercises (“fewer things better”) and concentrated on full-range-of-motion compound multi-joint exercises through twice-weekly sessions to ensure full recovery.</li> <li style="font-weight: 400;" aria-level="1">Cardiovascular training: Kate successfully competed in age-group 5K and half-marathons. The pounding took a toll; the resultant knee and ankle pain caused her to quit. Now, she powerwalks around her hilly neighborhood every morning, weather permitting. She aims to generate 75% to 80% of the age-related max. “Fasted” pre-breakfast cardio, done when glycogen is lowest, accelerates fat-burning. Those sessions last 30 to 45 minutes.</li> <li style="font-weight: 400;" aria-level="1">Nutrition: Kate was anemic. For decades, she had been undereating the wrong stuff: fruit juices, lite, low-fat, no-fat, 1%, 2%, highly processed foodstuffs. Unbeknownst to Kate, these denuded foods spiked insulin. She ate very little; when she did eat, it was fat-free and low-cal trans-fat industrial foods. She now eats a high-protein diet: organic, nutrient-dense, seasonally appropriate, locally sourced, farmer’s market proteins and produce.</li> </ul> Kate was starting off in a totally detuned state. She knew the quickest results are attained by the most out-of-shape people who train the smartest. Once she launched the effort, her blood sugar problems disappeared by the end of the first month. She had been avoiding dietary fat as if it were rat poison. Her anemia disappeared by reintroducing quality fats, powerhouse lipids, MCTs, organic meat, and fish fat. The combination of hardcore weight training and a high-protein diet morphed her from sickly to robust. Quality dietary fat is satiating and dampens the appetite. Fat calories accelerate recovery as they are twice as dense as protein. Food combining dampens the insulin response associated with the consumption of starch carbs. Kate tore into a progressive resistance routine. She was able to get through a “whole body session” (leg, chest, shoulders, arms, back) in 35 minutes. She muscled up quickly because of muscle memory. She fell in love with her early-morning outdoor powerwalks and wore a heart rate monitor and logged results, walking a little further and a little faster every week. Kate dusted off her kitchen skills and now, with the help of YouTube food chefs, expertly prepares chicken, pork, beef, lamb, and seafood. Her starch carbs were always complex, and she ate a ton of fiber carbs. &nbsp; <img class="wp-image-33210 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/kates-2.0-reboot-2-1024x536.png" alt="kate's 2.0 reboot 2" width="1024" height="536" /> Kate developed a rhythm to her new multidimensional protocol and settled in. By the end of the second week, her energy skyrocketed due to detoxing off highly processed foods. She ate power meals constructed with power foods. Her resistance training was the foundation: every week, she improved in every lift or drill. By the end of the first month, family and friends noted how much better she looked. By the end of the second month, office coworkers and girlfriends wanted to know what magic she was using. At the conclusion of her 12-week periodized cycle, Kate’s doctor conducted a body scan using his hi-tech body scan device. Kate lost eleven pounds of fat and added back four pounds of muscle. The poundage Kate used in her goblet squats, hex-bar deadlifts, overhead dumbbell presses, shrugs, triceps presses, and curls had increased every week for twelve straight weeks. She was, in fact, twice as strong as when she commenced. &nbsp; Her lifting improved, her cardio improved, her diet improved, and as a result, Kate improved – dramatically and in direct proportion to the degree of her commitment. Comprehensive periodization, the nuanced multidimensional approach, is the proven result-getter. Kate would concur. And yes, Kate is real.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/04/kates-2.0-reboot-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/kates-2-0-reboot/</url> </article> <article> <ID>33190</ID> <title>The Power of Touch: Exploring the Benefits of Massage Therapy</title> <publishDate>2025-04-01 17:00:26</publishDate> <description><div class="et_pb_section et_pb_section_17 et_section_regular" > <div class="et_pb_row et_pb_row_17"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_17 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_17 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today’s fast-paced world, it’s easy to feel overwhelmed by the stresses of daily life. Our minds and bodies can become overworked and fatigued between work, family, and our never-ending to-do lists. One of the most effective ways to combat this stress is through the simple yet powerful act of getting a massage. Massages aren’t just a luxury; they’re a legit health boost! One of the most immediate benefits of massage is its ability to relieve muscle tension. Whether it's the result of poor posture, exercise, or stress, tight muscles can lead to discomfort and even pain. Massages work by targeting specific muscle groups, loosening knots, and reducing stiffness. This process helps to increase blood circulation, delivering oxygen and nutrients to muscles while promoting the removal of toxins. As a result, you feel lighter and more relaxed, with less muscle discomfort, unless you’re getting a deep tissue massage, which I will explain later. Furthermore, for those dealing with chronic pain conditions like back pain or fibromyalgia, massages can serve as an effective form of relief. The benefits of massage aren’t just physical. Regular massage therapy has been shown to have an effect on our mental health as well. One of the key mental benefits is its ability to reduce stress and anxiety. By activating the parasympathetic nervous system, massages lower cortisol levels, the body's stress hormone, while simultaneously boosting the production of serotonin and dopamine, chemicals that promote feelings of happiness and relaxation. Massages play a crucial role in activating the parasympathetic nervous system, which is responsible for the body's "rest and digest" response. This activation helps counteract the effects of stress by lowering cortisol levels, a hormone that, when elevated, can lead to anxiety, high blood pressure, and sleep disturbances. During my training for bodybuilding competitions, my coach always said, “Enjoy your meal and don’t multi-task during this process.” The reasoning for this is to allow our parasympathetic system to engage fully. When you eat in a relaxed state, free from distractions, your body can efficiently activate the parasympathetic response. This leads to better digestion, improved nutrient absorption, and lower stress levels, which can prevent bloating and discomfort. At the same time, massages stimulate the release of serotonin and dopamine, neurotransmitters that enhance mood, reduce anxiety, and promote an overall sense of well-being. This natural change in the body's chemicals induces deep relaxation and supports mental clarity, emotional balance, and improved sleep quality. Regular massages help maintain this balance, making them a powerful tool for stress management and overall health. This hormone level shift can help alleviate life's daily pressures, leaving you feeling calm and rejuvenated. For many, the soothing touch of a massage offers a much-needed escape from the anxiety that often builds up in our busy lives. In addition to reducing stress, massages can also enhance sleep quality. I get the best night’s sleep after getting a great massage. The relaxation induced by massage therapy helps to quiet the mind and release physical tension, which is often a barrier to a good night’s sleep. Those who struggle with insomnia or frequent awakenings throughout the night may find regular massages help them fall asleep faster and experience deeper, more restorative sleep. A well-rested mind and body play a crucial role in overall well-being, influencing physical and mental performance. Quality rest allows the body to recover from daily stress and illness, reducing fatigue and tension while promoting muscle repair and circulation. Mentally, proper rest enhances emotional balance, leading to a more positive mood and reduced anxiety. Additionally, a refreshed mind supports better cognitive function, including sharper memory, quicker decision-making, and heightened concentration. This combination of benefits leads to increased energy, allowing individuals to approach the following day with greater productivity, mental clarity, and an overall sense of vitality. Massages also have long-term benefits for emotional well-being. Massage therapy fosters a deeper connection between your physical and emotional states by promoting mindfulness and encouraging you to focus on your body’s sensations. This awareness helps to release emotional blockages that may have built up over time, offering a sense of emotional release and renewal. The act of allowing yourself to relax and prioritize your well-being also promotes self-care, helping you cultivate a more balanced and positive approach to life’s challenges. Massages come in many forms, each offering unique benefits for relaxation, pain relief, and overall wellness. From the gentle, soothing strokes massage to the deep tissue massage, there’s a technique suited for every need. Those looking for a holistic approach may enjoy aromatherapy or reflexology, while athletes and active individuals often turn to sports massage for muscle recovery. Other types of traditional methods incorporate stretching and pressure point techniques to improve flexibility and energy flow. The bottom line is that no matter which style you prefer, massages provide a powerful way to relieve stress and enhance both physical and mental well-being. Let's explore each type of massage in greater detail to help you understand its benefits and how it can support your well-being. <img class="wp-image-33195 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/power-of-touch-1-1024x536.png" alt="power of touch 1" width="1024" height="536" /> &nbsp; <h3>Different Types of Massages</h3> Swedish Massage is a gentle and soothing form of massage therapy that focuses on reducing stress and promoting relaxation. It involves using long strokes and circular movements to target the superficial layers of muscles. The primary goal of a Swedish massage is to improve circulation, reduce muscle tension, and promote relaxation. Using lighter pressure helps to release stress and ease tightness in the muscles, making it an excellent option for those seeking to alleviate anxiety or simply unwind. This type of massage also helps to enhance flexibility, reduce pain, and improve range of motion, all while promoting a deep sense of calm and mental clarity. Swedish massage is ideal for those new to massage therapy due to its gentle and soothing approach. Sports Massage is a specialized massage designed to prevent and treat injuries, enhance athletic performance, and promote recovery. This massage focuses on the muscles and soft tissues used during physical activity, applying techniques such as deep pressure, kneading, and stretching to target areas of tension and stiffness. The massage helps improve flexibility, reduce muscle soreness, increase blood circulation, and release built-up tension, which can enhance overall performance and reduce the risk of injury. As a professional bodybuilder, I find receiving sports massages regularly during my competition season highly beneficial. These massages help me manage muscle tension, enhance recovery, and maintain optimal performance throughout the intense demands of training and preparation. A sports massage is beneficial not only for professional athletes but also for individuals who participate in regular physical activity or recreational fitness, as it aids in maintaining muscle health and supports optimal recovery. Deep Tissue Massage targets the deeper layers of muscle and connective tissue. Unlike the Swedish massage, a deep tissue massage uses more intense pressure and slower strokes to reach the underlying muscles and fascia, which are often the source of chronic tension and pain. This type of massage is particularly effective for individuals dealing with muscle stiffness, sports injuries, or ongoing discomfort caused by conditions like arthritis or fibromyalgia. By working deeper into the muscle fibers, deep tissue massage helps to release knots, reduce inflammation, and improve overall flexibility and mobility. As a bodybuilder, I've had my fair share of deep tissue massages to tackle muscle tension and boost flexibility. While it's not my favorite treatment due to the discomfort I experience during the session, the benefits make it worth it. The pain relief, reduced tension, and improved circulation often outweigh the initial soreness. For anyone dealing with chronic muscle pain, the long-term relief it provides can be a game-changer, making the temporary discomfort well worth it. Hot Stone Massage involves using smooth, heated stones placed on specific points of the body to promote relaxation and relieve muscle tension. The stones are heated to a comfortable temperature and can be either placed on the body or used by the therapist to apply gentle pressure during the massage. The warmth from the stones helps to relax tight muscles, improve blood circulation, and ease stress while also providing a soothing and calming experience for the mind. This massage is a holistic approach to healing, combining the benefits of massage therapy with the therapeutic effects of heat to create a deeply relaxing and rejuvenating experience. Not sure you’re ready to commit to a hot stone massage for your body? No problem. You can request a hot stone massage for your legs during your next pedicure. Reflexology Massage is a popular holistic practice that involves applying pressure to specific points on the feet, hands, and ears to promote overall wellness and balance in the body. Rooted in the belief that these areas correspond to different organs and systems, reflexology aims to stimulate energy flow, reduce tension, and support the body's natural healing processes. It is commonly used to provide relief from headaches, digestive issues, and muscle pain. Aromatherapy Massage is another very popular holistic treatment for both the body and mind. It combines the benefits of massage therapy with the use of essential oils to enhance physical and emotional well-being, relieve muscle tension and anxiety, and boost mood. During the massage, essential oils are applied and absorbed through the skin, promoting relaxation, reducing stress, and improving circulation. Different oils offer various benefits; for example, lavender is known for its calming effects, while eucalyptus can help with respiratory issues. Soft music further enhances the aromatherapy massage experience by creating a serene and tranquil atmosphere. Gentle melodies help calm the mind, ease stress, and encourage deep relaxation, allowing the body to fully absorb the therapeutic effects of the massage and essential oils. Combining soothing music and aromatherapy engages the senses, fostering mindfulness and emotional balance. Whether it's nature sounds, instrumental harmonies, or calming classical pieces, the right music sets the tone for a deeply restorative and rejuvenating experience, making the massage even more effective in relieving tension and promoting overall well-being. An aromatherapy massage is, without a doubt, my ultimate relaxation ritual, which is why I treat myself to one every three weeks. The perfect blend of soothing essential oils and skilled massage melts my stress away, leaving me in a state of pure bliss. Lavender is my go-to for its calming effect, though I sometimes mix things up with chamomile for an extra dose of tranquility. Eucalyptus is my secret weapon in the steam room; it creates a refreshing, invigorating sensation and works wonders for clearing my airways, especially when I’m under the weather. And since the beach is my happy place, I always request the sound of ocean waves during my sessions. There’s nothing quite like the rhythmic crashing of waves to transport me to a state of total relaxation. If this is your first time experiencing a massage, I highly recommend an aromatherapy massage. Trust me, you will be ready to book your next appointment after your first session. Thai Massage is a traditional healing practice that combines stretching, deep pressure, and rhythmic movements. It’s designed to improve flexibility, release tension, and balance the body’s energy. Unlike typical massages, it’s often performed on the floor while you are fully clothed. Shiatsu Massage is a Japanese technique that uses fingers, thumbs, and palms to apply pressure to specific points on the body. This massage aims to balance the body's energy, relieve tension, improve circulation, relieve stress, and improve overall health. &nbsp; <img class="wp-image-33196 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/power-of-touch-2-1024x536.png" alt="power of touch 2" width="1024" height="536" /> <h3>Is Massage Therapy for You?</h3> Getting a massage is more than just a treat; it’s a powerful tool for enhancing both physical and mental health. Massages offer a wide array of benefits that promote both physical and mental well-being, making them a valuable self-care practice for anyone seeking to improve their health. The benefits of massage are vast, from reducing muscle tension and relieving pain to improving sleep and lowering stress. Massages offer a wide range of benefits, but choosing the right type and ensuring it's safe based on individual health needs is essential. By incorporating massage into your routine, you can create a healthier, more relaxed lifestyle that supports overall well-being. Whether seeking relief from physical discomfort or emotional stress or simply looking to unwind, a massage can be just what you need to feel rejuvenated and recharged. Massages can benefit most people, but they may not be suitable for everyone in all situations. While they are excellent for relaxation, stress relief, pain management, and improving circulation, certain individuals should consult a healthcare provider before getting a massage. People with conditions such as blood clotting disorders, severe osteoporosis, skin infections, open wounds, or recent surgeries may need to avoid or modify massage therapy. Pregnant individuals should seek a prenatal massage specialist to ensure safety, and those with chronic health conditions like heart disease or cancer should check with their doctor. So, go ahead, treat yourself to a massage and give your health the upgrade it deserves!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/04/power-of-touch-cover.png</images> <url>https://topdoctormagazine.com/wellness/the-power-of-touch-exploring-the-benefits-of-massage-therapy/</url> </article> <article> <ID>33175</ID> <title>The Secret to Flawless Skin</title> <publishDate>2025-04-01 14:46:22</publishDate> <description><div class="et_pb_section et_pb_section_18 et_section_regular" > <div class="et_pb_row et_pb_row_18"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_18 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_18 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When it comes to skincare, it’s easy to get lost in the multitude of products in the market, the trends, and the complicated routines. From serums to exfoliants to 10-step regimens, you may have seen influencers posting on social media, which can feel overwhelming. But the truth is, great skin doesn’t have to be complicated. In fact, the secret to healthy, glowing skin is more straightforward than you think; it’s all about nourishment, listening to what your skin needs, and consistency in your skincare routine. Skincare is more than just a routine. Skincare is an investment in your health, confidence, and overall well-being. Our skin is the body’s largest organ and serves as a protective barrier against the elements while also reflecting our inner health and lifestyle choices. From hydration and nutrition to the right products and daily habits, caring for your skin is a journey that evolves with time. Whether you are aiming for a radiant glow, maintaining youthful elasticity, or simply embracing self-care, a smart and effective skincare routine can make all the difference. Understanding what your skin needs and treating it with intention can unlock the secret to a healthy, ageless complexion. Your skin is constantly communicating with you. When it feels tight and flaky, it’s crying out for moisture. When it’s breaking out, it might be reacting to stress, diet, or an imbalance in your routine. It could be asking for more hydration, exfoliation, or a little extra sleep when it looks dull. The key is to pay attention and then take the appropriate action. <h3>Skincare at Home: Simple Steps for Healthy, Glowing Skin</h3> Caring for your skin at home doesn’t have to be complicated or expensive. Maintaining a consistent at-home skincare routine is key to keeping your skin healthy, youthful, and radiant. You don’t need a bathroom full of fancy or expensive products; just a few basic steps to be consistent with your skincare routine. A skincare routine can be simple and effective without feeling overwhelming. Sticking to a few essential steps can make a huge difference in your skin’s health. The best place to start is with the basics. Cleansing: The first and most crucial step is cleansing. Washing your face is the foundation of skincare. Cleansing removes dirt, oil, sweat, makeup, and pollutants that can clog pores and cause breakouts. Use a gentle cleanser that suits your skin type, and avoid products that can strip your skin of its natural moisture and lead to dryness and irritation. Moisturizing: Hydration is key for all skin types. Even oily skin needs moisture to stay balanced. A good moisturizer helps lock in hydration and maintain your skin’s barrier. Moisturizer keeps your skin soft and smooth while protecting you from premature aging. This is where I would make an investment. Find a good moisturizer that works well for your skin type. Look for ingredients like hyaluronic acid for hydration or ceramides for barrier support. Protection: Sunscreen is often overlooked, but it is the most crucial step in preventing premature aging. Think of it as the most powerful anti-aging product you can use daily. UV exposure leads to premature fine lines and wrinkles, dark spots, loss of elasticity, and even more serious skin conditions. Apply an SPF of at least 30 every morning, even on cloudy days, to protect your skin from damage. Applying sunscreen is a must for all skin complexions. <h3>Beyond the Basics</h3> Once you have the essentials down, you can add a few extra steps to target specific skin concerns. Exfoliation: Removing dead skin cells helps brighten your complexion and allows skincare products to work better. Use a gentle exfoliant 2-3 times weekly, like a mild chemical exfoliant or a soft scrub. Serums: If you have concerns like dryness, wrinkles, or dark spots, serums with ingredients like vitamin C, retinol, or niacinamide can help. Serums penetrate deeper than moisturizers and deliver targeted benefits. Face Masks: A great way to give your skin an extra boost. Hydrating masks, clay masks, or sheet masks can be used weekly to address different concerns like dryness, oiliness, or dullness. Facial Massages: A few minutes of gentle massage while applying products can boost circulation, reduce puffiness, and promote a natural glow. Despite all the hype around elaborate skincare routines, the fundamentals of healthy skin have always remained the same. A simple, consistent routine will always be more effective than an overloaded one. &nbsp; <img class="wp-image-33182 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/flawless-skin-1-819x1024.png" alt="flawless skin 1" width="819" height="1024" /> &nbsp; <h3>Healthy Lifestyle for Glowing Skin</h3> Skincare isn’t just about what you apply to your face; it’s also about how you take care of yourself. Your skin reflects your overall health, so the choices you make in your daily life can have a significant impact. While using the right skincare products is essential, what you put into your body matters just as much. Hydration and nutrition are crucial in maintaining healthy, glowing skin from the inside out. While skincare products help nourish and protect your skin externally, proper hydration and a nutrient-rich diet provide the essential building blocks your skin needs to repair, regenerate, and maintain its natural glow. Water is essential for every cell in your body, including those that make up your skin. When your skin is well-hydrated, it looks plumper and more radiant. On the other hand, when your skin is dehydrated, it will appear dull, dry, and more prone to fine lines and wrinkles. Drinking enough water throughout the day helps flush out toxins, maintain elasticity, and support overall skin function. Your diet also plays an essential role in the health and appearance of your skin. Nutrient-rich foods provide the vitamins, minerals, and antioxidants necessary to fight inflammation, boost collagen production, and protect against premature aging. Foods high in omega-3 fatty acids like salmon, walnuts, and flaxseeds help strengthen the skin barrier and reduce dryness. Vitamin C-rich foods like oranges, strawberries, and bell peppers promote collagen synthesis, keeping skin firm and youthful. Antioxidants found in leafy greens, berries, and green tea help combat free radical damage, which can contribute to wrinkles and dullness. On the other hand, excessive consumption of processed foods, refined sugars, and unhealthy fats can lead to inflammation and breakouts and give your complexion a dull, uneven appearance. Focusing on a balanced diet filled with whole, nutrient-dense foods can support your skin’s natural ability to heal and maintain a radiant glow. Your skin repairs itself while you sleep. During deep sleep, your body goes through a period of repair and regeneration, producing collagen, repairing damaged cells, and replenishing moisture levels. A lack of sleep can lead to increased cortisol levels, which can break down collagen and elastin, leading to premature aging, dullness, and even breakouts. Dark circles, puffiness, and a dull complexion are common signs that your skin isn’t getting a good night’s rest. This is why you should strive for 7-9 hours of quality sleep each night. Lack of sleep isn’t the only thing you need to worry about. Managing stress is just as crucial for your skin’s health. Chronic stress triggers inflammation and increases oil production, which can contribute to acne, redness, and sensitivity. High stress levels also weaken the skin’s barrier, making it more prone to dehydration and environmental damage. Finding ways to relax can help balance stress hormones and improve overall skin clarity. Relaxation techniques such as meditation, deep breathing, and yoga can help reduce stress and promote overall well-being. Additionally, activities like taking long walks, exercising, engaging in a hobby, or practicing mindfulness can positively impact both your mental health and the appearance of your skin. By prioritizing rest and stress management, you’re giving your skin the best environment to heal, restore, and maintain its natural radiance. <h3>Consistency Is Key</h3> Great skin doesn’t happen overnight; it’s the result of small, daily habits that add up over time. As with everything else, the key to seeing real results is consistency. Even the best products won’t work if they are only used occasionally. Sticking to a simple but effective daily routine will keep your skin looking and feeling its best. There are ways to enhance your at-home skincare routine. One option is to get a professional facial from a qualified esthetician who can assess your skin’s needs, provide expert care, and even recommend products specific to your skin type. Professional facials offer deep cleansing, exfoliation, and hydration that go beyond what everyday products can achieve. They can help address concerns like acne, dryness, or signs of aging while promoting overall skin health. Regular treatments, combined with a consistent daily routine, can keep your skin looking its best. <h3>Benefits of Professional Facials</h3> For many, facials are seen as an occasional indulgence, something to treat yourself to before a big event or as part of a spa day. The truth is, professional facials are much more than just a luxury. A professional facial can offer deep, long-term benefits for your skin that go beyond what you can achieve with your at-home routine. It also complements the care you already give your skin, enhancing and supporting your efforts for even better results. Regular facials can help improve skin health, prevent aging, and enhance your overall well-being. <h3>Deep Cleansing and Detoxification</h3> Even with a consistent skincare routine, dirt, oil, and environmental pollutants can build up deep in your pores over time. Professional facials offer a deeper level of cleansing beyond what you can do at home, similar to how a professional dental cleaning provides a deeper clean than daily brushing and flossing. Estheticians use specialized products and techniques to remove impurities, unclog pores, and eliminate toxins, helping your skin breathe and function optimally. This deep cleansing process can prevent breakouts, reduce blackheads, and give your skin a fresher, healthier appearance. <h3>Exfoliation for Radiant Skin</h3> One of the most significant benefits of facials is professional exfoliation. Over time, dead skin cells build up on the surface of your skin, leading to a dull, uneven complexion. While at-home exfoliators help, professional treatments use advanced techniques like chemical peels, microdermabrasion, or enzyme treatments to gently remove dead skin cells, revealing brighter, smoother skin underneath. Regular exfoliation also helps improve the effectiveness of your skincare products, allowing serums and moisturizers to penetrate more deeply. <h3>Hydration and Nourishment</h3> Keeping your skin hydrated enhances its appearance, strengthens its ability to withstand environmental damage, and slows down signs of aging. When your skin is hydrated, it looks youthful, plump, and radiant. During a facial, estheticians use high-quality masks, serums, and moisturizers tailored to your skin type to hydrate and replenish your skin deeply. Professional treatments can help restore moisture balance, especially for those with flaky or dehydrated skin. One popular type of facial is the HydraFacial. A HydraFacial is a non-invasive skincare treatment that deeply cleanses, exfoliates, hydrates, and nourishes the skin in one session. It uses a specialized device with a vacuum-like tip to remove dead skin cells, extract impurities, and infuse the skin with hydrating and antioxidant-rich serums. Alternating professional facials between anti-aging treatments and a HydraFacial for balanced skincare benefits is a great approach. In my experience, a 2-to-1 ratio works best for my oily, mature skin. &nbsp; <img class="wp-image-33180 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/04/flawless-skin-2-1024x536.png" alt="flawless skin 2" width="1024" height="536" /> <h3>Anti-Aging Benefits</h3> Facials can be an excellent tool for maintaining youthful skin and preventing premature aging. Many professional treatments incorporate anti-aging techniques such as collagen-boosting massages, peptides, LED light therapy, or microcurrent stimulation, which help improve skin elasticity and reduce the appearance of fine lines and wrinkles. Additionally, regular facials stimulate blood circulation, promoting cell regeneration and keeping your skin fresh and firm over time. <h3>Stress Relief and Relaxation</h3> Skincare is not just about physical appearance; it’s also about well-being. The gentle massage techniques used during facials help relax facial muscles, release tension, and even promote lymphatic drainage, reducing puffiness and improving circulation. The experience itself is incredibly soothing, making facials a great way to relieve stress and practice self-care. Taking time for a facial can be a moment of relaxation in a busy world, benefiting your skin and mental health. You’ll feel refreshed and rejuvenated afterward. One of the best things about professional facials is that they are tailored to your specific skin concerns. Unlike store-bought products that take a one-size-fits-all approach, estheticians analyze your skin and customize treatments based on its unique needs, whether acne, dryness, sensitivity, or signs of aging. They can also provide expert advice on which products and routines will work best for your skin type, helping you build an effective at-home routine. <h3>The Long-Term Impact</h3> While a single facial can leave your skin looking and feeling amazing, the real benefits come from consistency. Regular facials, ideally once a month, can help maintain skin health, prevent common issues like breakouts and dullness, and support long-term anti-aging efforts. Over time, you’ll notice improved texture, better hydration, and a more youthful glow. Professional facials aren’t just about pampering; they’re a powerful tool for maintaining healthy, glowing skin. From deep cleansing and exfoliation to hydration and anti-aging benefits, facials provide results that go beyond what you can achieve with at-home skincare alone. Plus, the relaxation and stress relief that come with a facial make it an investment in your skin and overall well-being. If you’re looking to take your skincare to the next level, regular professional facials are a worthwhile addition to your beauty routine. But skincare isn’t one-size-fits-all. Our skin changes over time due to age, environment, and lifestyle, meaning that what worked in the past may not be what your skin needs today. The key is tuning in, understanding what your skin craves, and giving it the love and attention it deserves. When you care for your skin, you’re not just enhancing your outer glow but investing in long-term health and confidence. Skincare isn’t just about looking good. It’s also about feeling good. Our skin works hard for us every single day, protecting us against the elements and reflecting our overall health and lifestyle. It also reflects what’s happening inside our bodies, from hydration levels to overall health and well-being. That’s why taking care of it isn’t just another step in your daily routine. It’s a way to invest in yourself! It’s self-love. Proper skincare habits can do more than just enhance your appearance. It can boost your confidence, promote relaxation, and even serve as a form of self-care. The right habits and products can make all the difference. Whether you are aiming for a radiant glow, trying to keep your skin youthful and healthy, or simply taking a few moments to pamper yourself, a thoughtful skincare routine makes all the difference. The secret to beautiful skin isn’t found in expensive treatments or endless products; it’s found in simple, consistent care and a little bit of self-love. There’s no one-size-fits-all approach, and your skin’s needs may change over time. The key is to stay patient, listen to your skin, and give it the care it deserves. When you focus on maintaining healthy habits, both inside and out, your skin will naturally reflect that effort. And remember, skincare isn’t about perfection; it’s about embracing and taking care of the skin you’re in.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/04/flawless-skin-cover.png</images> <url>https://topdoctormagazine.com/wellness/the-secret-to-flawless-skin/</url> </article> <article> <ID>32980</ID> <title>Mark Becker: A Pioneer of Holistic Wellness in New York City</title> <publishDate>2025-03-15 15:36:50</publishDate> <description><div class="et_pb_section et_pb_section_19 et_section_regular" > <div class="et_pb_row et_pb_row_19"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_19 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_19 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the heart of New York City, a quiet revolution began in 1975, spearheaded by a visionary named Mark Becker. Recognizing a growing desire for holistic well-being, Becker founded the Serenity Natural Healing Center. This groundbreaking venture would become the city's first non-religious yoga studio and herb shop. This wasn't merely a business endeavor; it was the birth of a movement, a pivotal moment in the evolution of New York's health and wellness landscape. A true wellness pioneer and entrepreneur, Becker was driven by a deep commitment to sharing the transformative power of yoga and natural healing. Becker shared one of Robert F. Kennedy’s quotes that inspired him to become the visionary he is today- “Some people see things that are and ask ‘why,’ and I see things that never were and ask ‘why not?’” Another quote from the movie Butch Cassidy and the Sundance Kid has also continued to inspire Backer- “You know Sundance, sometimes I feel like I have 20/20 vision and the rest of the world is wearing bifocals.” As a disciple of the three swamis who introduced yoga to the United States – Swami Satchidananda, Swami Vishnudevananda, and Swami Bua – Becker possessed a unique and profound understanding of the practice. He was determined to make yoga accessible to a broader audience, establishing the only non-Hindu yoga center that certified yoga teachers. A Master Yogi with over 50 years of experience, Becker has personally trained over 10,000 yoga students, including notable figures like Raquel Welch and Ali MacGraw, and mentored over 1,000 yoga instructors, including seasoned practitioners seeking to refine their teaching skills. Becker’s influence extended beyond the studio. In 1977, he introduced the first yoga instructional LP, "Basic Yoga and You," which was nominated as one of the ten best fitness albums of the year, and later recognized as the #1 yoga record by Mademoiselle magazine. He further solidified his position as a leader in the field by teaching Omega Institute's inaugural Yoga Teacher's Training Course in 1981. &nbsp; <img class="wp-image-32986 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/mark-becker-1-819x1024.png" alt="mark becker 1" width="819" height="1024" /> &nbsp; His entrepreneurial spirit led him to create Serenity Magazine in 1977, followed by NEWLIFE Magazine in 1988, platforms that amplified the voices of holistic practitioners and promoted healthy living. In 1977 and 1978, he co-produced the Diet Expo at Madison Square Garden and the New York Coliseum, featuring pioneering figures like Linus Pauling and introducing holistic, alternative, and complementary medical doctors and dentists to a wider audience. This tradition continued with the creation of the NEWLIFE EXPO in 1990, a landmark event that has featured luminaries like Deepak Chopra and Dr. Oz. It remains the longest-running holistic expo in the country, with events in New York City and Florida. In 1997, Becker's contributions were officially recognized when Manhattan's Borough President declared a "Mark Becker Day," honoring his two decades of guiding New Yorkers toward healthier lifestyles. He also innovated with Yogaerobics, a popular low-stress, high-energy workout in the 1980s. Beyond yoga, Becker is a skilled Holistic Practitioner, offering expertise in nutrition, herbology, bodywork (including Swedish, Shiatsu, Polarity, and Reflexology), Bach Flowers, Gem Essences, and Yoga Therapy. His workshops and trainings, encompassing bodywork, meditation, and yoga teacher training, continue to empower individuals to take control of their well-being. Mark and his instructors are also known for their unparalleled hands-on corrections approach, created by Yogi Mark. This is the story of Mark Becker, a visionary who not only witnessed the rise of holistic wellness but actively shaped its course, leaving an indelible mark on New York City and beyond. Early Forays into Holistic Health "I opened up the first yoga center in New York City in December of 75," Becker recounted, marking a pivotal moment in his career. This wasn't simply another yoga studio but a pioneering venture, a space where burgeoning ideas about mind-body connections could take root. "It was also the first herb shop, and in fact, that year, I was in court three times because they wanted to have a pharmacist there for herbs," he said. Becker's determination to establish the legitimacy of herbal remedies was unwavering, a battle fought with conviction. He proved that the herbs he was utilizing were not drugs but part of the FDA's GRAS list as a food. &nbsp; <img class="wp-image-32987 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/mark-becker-2-819x1024.png" alt="mark becker 2" width="819" height="1024" /> &nbsp; Educating a Generation His commitment to education extended far beyond the confines of his studio, as he was frequently invited to speak to classes at various universities. Becker sought to demystify the complexities of herbal medicine, bridging the gap between traditional knowledge and scientific understanding. This dedication to sharing knowledge became a hallmark of his career. "I was showing people the chemical constituent of the herb. So, if you knew the chemical makeup of one herb and what it does and saw another herb with that chemical constituent, you would know that herb would do the same thing as the other,” he said. Building a Community Becker's influence reached far beyond his immediate community, attracting a diverse following. His following included those who were gravitating towards what was then termed "alternative medicine." He was a catalyst for change, helping to shift public perception and spending habits. "More people were spending money out of pocket for alternative medicine than regular medicine," Becker noted. “This shift was to gravitate to expos like mine because nobody knew much about the holistic wellness community then. Where were they gonna learn about the doctors? Where were they gonna learn about the products? So I created the place for people to learn." &nbsp; <img class="wp-image-32988 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/mark-becker-3-819x1024.png" alt="mark becker 3" width="819" height="1024" /> &nbsp; Challenging Conventional Wisdom Becker’s influence was not limited to herbs and yoga. He also challenged conventional dietary wisdom, advocating for a more balanced approach. "The food triangle was completely upside down, having meat and dairy on top and fruits and vegetables on the bottom," he recalled. "A wrong way of thinking about diet was being pushed in schools and even hospitals." His advocacy for a holistic approach to health encompassed more than just diet and exercise, emphasizing the importance of the mind-body-spirit connection. "People didn't realize how they could make the most out of their diet and exercise by simply practicing yoga because of its mind, body, and spirit connection," he said. The Power of the NEWLIFE Expo Becker's vision extended to the broader community, evidenced by his long-running NEWLIFE Expo, a platform for sharing knowledge and fostering connections. He emphasized the importance of these events for both practitioners and the public. "How are people gonna learn about holistic wellness practices? They come to an expo. They speak to a practitioner, one on one, and see the newest modalities they are showcasing. They can see and experience the benefits for themselves, and then they can tell their friends about it," he shared. Looking to the Future: The Upcoming NEWLIFE Expo Looking ahead to his upcoming expo in March, Becker expresses enthusiasm for the continued growth of the holistic wellness community. “I'm so happy that TopDoctor will be sponsoring The Upcoming NEWLIFE Expo and providing the trophies. We want to award those doing exceptional work in the health and wellness community and believe they should get recognition for what they do,” he said. "The NEWLIFE Expo provides a place for anyone to be able to learn to take responsibility for their health, open their minds to all possibilities, and experiment with the new modalities presented in the lectures. We have six lectures every hour with the exhibitors from medical doctors to holistic practitioners that attendees can listen to and learn from.” The NEWLIFE Expo will take place in Deerfield, Florida, on March 22-23 &amp; New York City, New York, on March 29-30. "If people want to learn more about holistic wellness and open their minds to the endless possibilities of how to take responsibility for their health, this is the place to do it,” he emphasized. Becker’s enduring message is one of empowerment and enlightenment, a call to action for individuals to take charge of their well-being. &nbsp; <img class="aligncenter wp-image-32989 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/mark-becker-4-e1742399886595-826x1024.png" alt="mark becker 4" width="826" height="1024" /> &nbsp; Concluding Notes Mark Becker's legacy is one of unwavering dedication to holistic health and wellness. From the pioneering days of Serenity Natural Healing Center to the enduring success of the NEWLIFE EXPO, his contributions have shaped the landscape of alternative practices in New York City and across the nation. He has been a teacher, a mentor, an entrepreneur, and a visionary, empowering countless individuals to embrace healthier lifestyles and discover the transformative power of yoga and natural healing. His commitment to education, evident in his yoga teacher trainings, workshops, and publications, has ensured that the wisdom of holistic practices is passed on to future generations. Becker's ability to bridge the gap between ancient traditions and modern understanding has made him a trusted authority in the field. As the NEWLIFE Expo continues to thrive, and as Becker continues to share his knowledge and passion, his legacy as a pioneer of holistic wellness remains secure. He has not only witnessed the evolution of alternative practices but has actively shaped their course, leaving an enduring mark on the world of health and well-being. <h1>NEWLIFE Expo March 29-30 IN NYC at the Hotel New Yorker. March 22-23, 2025, in Deerfield/Boca, Florida: Transform Your Mind, Body, &amp; Spirit.</h1> You can experience America's Longest Running Holistic, Mind-Body-Spirit Expo by visiting <a href="https://newlifeexpo.com/">https://newlifeexpo.com/</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/mark-becker-article-cover.png</images> <url>https://topdoctormagazine.com/wellness/mark-becker-a-pioneer-of-holistic-wellness-in-new-york-city/</url> </article> <article> <ID>33025</ID> <title>Reconnecting with Your Purpose: An Interview with Pastor Brian Hall</title> <publishDate>2025-03-01 23:03:55</publishDate> <description><div class="et_pb_section et_pb_section_20 et_section_regular" > <div class="et_pb_row et_pb_row_20"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_20 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_20 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Can you share a bit about your background and who you are?</h3> I am Pastor Brian Hall, a spiritual coach, mindset leader, and transformational voice for those seeking clarity, fulfillment, and divine alignment. For over 22 years, I’ve coached thousands—CEOs, celebrities, entrepreneurs, and professionals—guiding them to break free from limiting beliefs and step into their God-given purpose. I founded two nonprofits, the Cincinnati Dream Center and Cincinnati Dream Works, dedicated to faith-driven transformation. I also lead my family’s multi-state development company, blending spiritual leadership with business excellence. My journey into coaching wasn’t planned—it was a calling. My wife, Traci, saw my potential before I did. She believed in me, and that faith led me to embrace ministry and coaching. Today, I help people align their lives with God’s purpose, combining biblical wisdom with practical strategies that transform their mindset, relationships, and career. At the core of my mission is the belief that true success isn’t just external—it’s spiritual. When your soul is aligned with God, everything else follows. <h3> </h3> <h3>What exactly do you do, and how does it impact people?</h3> Spiritual coaching is about alignment—helping people connect with their God-given purpose. Many of my clients are successful by the world’s standards but feel empty inside. They’re searching for something deeper. That’s where I come in. I help them break free from limiting beliefs, dismantle false narratives, and rebuild their lives on biblical truth. Through coaching, they find clarity, peace, and confidence to make decisions that align with their faith and values. The impact is life-changing. Clients have walked away from toxic environments, restored broken marriages, and built businesses with purpose. Despite achieving financial success, one entrepreneur felt unfulfilled. He found purpose beyond profit through coaching, transforming his leadership and legacy. When people align their lives with God, fear and doubt no longer control them. They step into a space where the impossible becomes possible, propelled by faith, clarity, and purpose. &nbsp; <h3>Why do people choose to work with you?</h3> People come to me because they’re looking for more than success—they want significance. Many of my clients are top performers—CEOs, entrepreneurs, doctors, and influencers—who have reached the peak of their careers but feel a void inside. They don’t need another business coach; they need someone who understands the weight of leadership and can spiritually guide them. I create a space where they can be vulnerable, honest, and reconnect with their faith. My coaching is different because it combines biblical wisdom with real-world strategy. It’s not just about spiritual principles—it’s about actionable steps that create lasting transformation. The results speak for themselves. One CEO told me our coaching didn’t just change his leadership—it saved his marriage. Another entrepreneur, paralyzed by self-doubt, found the confidence to step into his calling, launching a business that now impacts thousands. Ultimately, people choose me because they want to align their success with their soul. And when they do, everything changes. &nbsp; <img class="wp-image-33030 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/brian-hall-1-819x1024.png" alt="brian hall 1" width="819" height="1024" /> &nbsp; <h3>What has your coaching done for people’s lives?</h3> The transformations I’ve witnessed are profound. Clients come to me feeling lost, burned out, or stuck. Through coaching, they experience breakthroughs that realign their lives with God’s purpose. One entrepreneur was on the brink of complete exhaustion. His business thrived, but his relationships and health suffered. We worked through his spiritual and emotional blocks, and he rediscovered balance, passion, and fulfillment. Today, his business is thriving, and his family is stronger than ever. A high-level executive told me that my coaching saved his marriage. He had prioritized work over his family, and it took a toll. Through our sessions, he learned to realign his values, communicate better, and rebuild trust. His marriage is now stronger than ever, and his family is thriving. For others, the transformation is about finding peace. One physician was overwhelmed by the emotional toll of her work. Through spiritual coaching, she learned to release stress, embrace God’s grace, and find joy in her calling again. It’s not just about career success—it’s about lasting fulfillment. When my clients reconnect with their Creator, it changes everything. &nbsp; <h3>How could spiritual coaching benefit doctors, specifically?</h3> Doctors are among the most dedicated professionals, but the pressure of their work takes a toll. Long hours, high expectations, and the emotional weight of patient care can lead to burnout, stress, and even despair. Spiritual coaching helps doctors reconnect with their purpose. Many enter medicine with a passion for healing, but the job's demands can overshadow that calling. Through coaching, they rediscover why they started, bringing meaning and fulfillment back into their work. Stress is a significant factor. Doctors carry immense responsibility, often feeling like they must shoulder it alone. Coaching equips them with spiritual tools to manage this stress—through prayer, faith, and biblical principles. The need is even greater for dentists, who often work in isolation. Dentistry has one of the highest suicide rates among professions. Spiritual coaching helps them combat loneliness, reconnect with their purpose, and see their work as a ministry that transforms lives. When doctors and dentists align with God’s plan, they experience peace, clarity, and resilience—qualities that benefit them, their patients, and their families. &nbsp; <h3>Why is a spiritual coach so important?</h3> A spiritual coach addresses the most critical part of a person: the soul. While health coaches focus on the body and business coaches focus on career, a spiritual coach goes deeper—helping people align their identity, purpose, and decisions with God’s truth. Ultimately, spiritual coaching is essential because it guides people back to the source of true life. Jesus said in John 10:10, “I have come that they may have life, and have it to the full.” This abundant life is not found in external achievements or possessions but in a vibrant, intimate relationship with God. A spiritual coach helps people discover and live out this truth, bringing joy, peace, and purpose into every area of their lives. Many people struggle with stress, anxiety, and burnout because they are spiritually disconnected. My job is to help them realign with God, unlocking clarity, confidence, and peace. This is especially crucial for high achievers. They chase success, but without spiritual grounding, they often feel lost or unfulfilled. A spiritual coach helps them find balance—teaching them that their worth isn’t in what they do, but in who they are in Christ. In a world filled with distractions, a spiritual coach provides clarity, accountability, and direction—ensuring that success is built on a lasting foundation. &nbsp; <img class="wp-image-33031 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/brian-hall-2-819x1024.png" alt="brian hall 2" width="819" height="1024" /> &nbsp; <h3>What are the similarities between what you do and what doctors do?</h3> Doctors heal the body. I help heal the soul. Both professions require a deep understanding of human nature and the ability to guide people toward wholeness. Doctors diagnose and treat physical symptoms, while I help clients identify and overcome spiritual and emotional blocks. Both require deep listening, empathy, and a holistic approach to well-being. Prevention is key in both fields. Just as doctors emphasize physical health to prevent disease, I help clients build spiritual resilience to prevent burnout, anxiety, and disconnection. Ultimately, both roles bring healing—one to the body, the other to the soul. Together, they create a complete picture of human well-being. &nbsp; <h3>Why do you do what you do?</h3> I do this because I believe every person is created for something greater. Too many people live below their potential—not because they lack talent, but because they are spiritually disconnected. I’ve seen how one encounter with God’s truth can change a life. I’ve watched people go from lost and broken to bold and unstoppable. That transformation fuels me. This isn’t just a career—it’s a calling. I help people align their lives with God’s plan, unlocking a level of success and fulfillment they never thought possible. At the end of the day, my mission is simple: to help people live with purpose, faith, and impact. And I won’t stop until the world sees that spiritual alignment isn’t just an option—it’s the foundation for everything. &nbsp; <img class="wp-image-33032 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/brian-hall-3-819x1024.png" alt="brian hall 3" width="819" height="1024" /> &nbsp; <h3>What’s next for you in your mission to bring spiritual coaching to the forefront?</h3> What’s next for me is an expansion of both vision and impact, as I work to bring spiritual coaching to the forefront of personal and professional development globally. I’m deeply committed to making spiritual coaching a vital and accessible resource for people across all walks of life, from high-level performers to everyday professionals. The world is in a season of immense complexity, with rising levels of stress, anxiety, and disconnection. I believe the time is now to emphasize the transformative power of spiritual alignment. One of the cornerstone initiatives in this mission is my nonprofit, Brian Hall Ministries, which serves as the foundation for much of the work I’m doing to advance spiritual coaching. Through this organization, I aim to equip high-level performers—including doctors, CEOs, entrepreneurs, and influencers—with the spiritual tools they need to thrive in their personal and professional lives. These individuals hold significant influence in their fields and communities, and by helping them achieve spiritual alignment, I hope to create a ripple effect that touches countless lives. When leaders are spiritually grounded, their influence is not just impactful—it’s transformational. A major focus of this next phase is The Roundtable Podcast, which I’ve launched to amplify the reach of spiritual coaching and spark meaningful conversations about faith, purpose, and transformation. This platform brings together some of the most influential people in the world—doctors, business leaders, artists, and change-makers—to share their stories of how faith and spiritual alignment have shaped their journeys. The goal is to inspire listeners to see the value of spiritual coaching in their own lives, breaking down misconceptions and demonstrating how spiritual alignment can elevate both personal and professional success. I believe that storytelling is one of the most powerful tools for change, and this podcast allows me to showcase the real, raw, and transformative power of a life aligned with God. As I move forward, I’m also focusing on creating spaces for connection and growth through initiatives like The Upper Room, a weekly gathering where people can dive deeper into the Word of God, share their journeys, and build a supportive community. These gatherings are designed to foster spiritual growth in a way that’s both accessible and impactful, giving participants the tools to apply spiritual principles to every area of their lives. Ultimately, my vision is to normalize spiritual coaching as a fundamental resource for living a fulfilled and impactful life. I want to break the stigma that spiritual coaching is only for the deeply religious or those in crisis. Instead, I aim to position it as a proactive and transformative tool that helps people unlock their potential, navigate life’s challenges, and live in alignment with their God-given purpose. This mission is about more than just personal transformation; it’s about societal transformation. When individuals are spiritually aligned, they lead with compassion, integrity, and purpose, creating a ripple effect that touches their families, workplaces, and communities. My hope is that this movement will inspire people around the world to see that true success isn’t just about achieving goals—it’s about living a life of meaning, connection, and eternal impact. Through faith, partnership, and God’s guidance, I’m excited to continue building a future where spiritual coaching changes not just lives, but the world. This is only the beginning, and I’m committed to pressing forward with purpose, passion, and a deep reliance on God to guide every step. Learn more about Pastor Brian Hall’s Personal Coaching or listen to his Roundtable Podcast by visiting his website <a href="https://www.brianhallcoaching.com/">https://www.brianhallcoaching.com/</a>. You can also follow him on Instagram through the link <a href="https://www.instagram.com/brianhall?igsh=MWZxN2Q5cXhkaXR0eg%3D%3D&amp;utm_source=qr">https://www.instagram.com/brianhall?igsh=MWZxN2Q5cXhkaXR0eg%3D%3D&amp;utm_source=qr</a>. <img class="alignleft wp-image-33033" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/brian-hall-4-819x1024.png" alt="brian hall 4" width="373" height="466" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/brian-hall-cover.png</images> <url>https://topdoctormagazine.com/wellness/reconnecting-with-your-purpose-an-interview-with-pastor-brian-hall/</url> </article> <article> <ID>33084</ID> <title>The Frailty Antidote</title> <publishDate>2025-03-01 21:49:51</publishDate> <description><div class="et_pb_section et_pb_section_21 et_section_regular" > <div class="et_pb_row et_pb_row_21"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_21 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_21 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When it comes to conquering frailty, strength, not endurance, is the cure... Science is finally catching up to what has been known in progressive resistance training circles for decades. “Exercise,” to quote Dr. Attia, “is the greatest longevity drug.” Want to live longer? Want to improve the quality of that extended life? Take up resistance training and become significantly stronger. The Iron Elite have long known that strength equals resiliency—the strong power through life. &nbsp; “A ten-year observational study of 4,500 subjects ages 50 and older found that those with low muscle mass were at a 40 to 50 percent greater risk of mortality…further analysis revealed that it’s not the mere muscle mass that matters but the strength of those muscles, their ability to generate force…subjects with low muscle strength were at double the risk of death.” -Dr. Peter Attia, Outlive There exists a tribe of super-agers, a definable group of age-defying individuals that look, act, and move decades younger than their chronological reality. This super-ager tribe has existed for fifty years and is comprised of all-natural competitive bodybuilders, male and female. Attend any locally held all-natural bodybuilding competition and note how, despite being over 50, 60, 70, and 80, all the winners are muscled up and possess sub-10% body fat percentiles. What collective magic do these people possess? The transformative template has been in existence since the early 1980s. The protocol requires melding two different exercise types and underpinning the exercise with strict eating. &nbsp; <img class="wp-image-33091 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/the-frailty-antidote-1-819x1024.png" alt="the frailty antidote 1" width="819" height="1024" /> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Nutrition: The key to body composition manipulation is the skilled blending of daily cardiovascular exercise with a “clean calorie” bodybuilding diet. Instead of eating three square meals, bodybuilders consume 5-6 smaller meals consisting of nothing but “clean calories.” The bodybuilder has a narrow selection of acceptable calories: lean protein, complex carbohydrates, fibrous carbohydrates, MCT lipids, and potent nutritional supplementation. Eliminate “dirty calories,” such as refined carbohydrates, processed food, alcohol, and seed oils. The bodybuilder’s nutritional template is limited and repetitive.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Cardiovascular exercise: Done daily and optimally before breakfast. “Fasted cardio” (pre-breakfast) is timed exercise designed to accelerate body fat oxidation. Coming off a night of sleep, the body’s glycogen stores are at a low point. Fasted cardio seeks to burn through any residual glycogen, at which point the body will begin using stored body fat. Cardio sessions will range from 30-45 minutes, seeking Zone II (80%) intensity. Sweat is the cardio coin-of-the-realm; copious sweat expels toxins, and sweat-inducing aerobics jacks up the metabolism. Sabotage the finest cardio effort with subpar nutrition.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Resistance training: Resistance training is the third leg of the bodybuilder’s triad. For those past age 50, the benefits of strength training are plentiful: muscles are stressed and strengthened, and brittle bones are thickened, thereby neutralizing osteoporosis. Balance and functionality are also radically improved. For the feeble, regular bouts of resistance training can double strength in every measurable test or drill. Dramatic increases in raw strength turbocharge physiological capacity. For those old and getting older, including proper protocol is life-changing, life-improving, and life-extending. </li> </ul> The single most significant exercise endeavor an aging individual can undertake is to begin progressive resistance training. For the elderly new to resistance training, the gains are astounding and attained with astonishing rapidity. A stronger, sturdier human powers through life far easier than a weaker, more anemic version of themselves. Engaging in a serious, result-producing weight training program is the most effective way to forestall or reverse frailty. Recognizing strength training as the premier exercise format feels like vindication for old-school iron adherents. For decades, cardio exercise was the recommended form of exercise for older adults. In 2025, strength training is finally getting overdue recognition as the premier exercise format for combating the effects of aging. The greatest enemy of the aged is frailty. Strength gleaned from resistance training is far more critical than endurance gained from aerobics. &nbsp; <img class="wp-image-33092 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/the-frailty-antidote-2-819x1024.png" alt="the frailty antidote 2" width="819" height="1024" /> Strength training is the preeminent exercise format for older people seeking to hold back the hands of time. Resistance training creates resilience and improves bone density. Full range-of-motion exercises create solidness while bestowing gyroscopic-like stability. &nbsp; The physiological benefits of aerobic exercise (improved endurance and cardiopulmonary health) are fabulous and highly coveted attributes. However, when choosing one exercise format (cardio) or the other (resistance training), it is far better to be strong than fit. Obviously, it is optimal to be both strong and fit; equally obvious, it is optimal to practice a fitness regimen that includes the balanced application of both formats – plus a disciplined nutritional component. The good news about resistance training is that strength gains quickly appear if done right. It is not unusual for the untrained older person to experience 50% strength improvements after 90 days of adherence. Proper resistance training is not too much or too heavy – not too little or too light. Too heavy is injurious and too light is ineffectual. Optimally, resistance training is “just right,” the right amount of training and frequency, done at just the right intensities. Never was the cliché “the poison is in the dose” more accurate than when it comes to how best to strengthen the body effectively. There is a great schism within the world of progressive resistance training: bodybuilding resistance training protocols are radically different from strength training protocols. Both are effective. Both are best practiced with exclusivity. Do not mix mediums – understand and stay true to either bodybuilding or strength training principles. <img class="wp-image-33093 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/the-frailty-antidote-3-1024x536.png" alt="the frailty antidote 3" width="1024" height="536" />Andreas Cahling, ages 25 and 75: What is the secret? A lifetime of resistance training + disciplined dieting. &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Bodybuilding philosophy and protocols: The goal is to increase the size of targeted muscles. Torrents of blood engorge the muscle, forcibly expanding it with the fabled muscle “pump.” The goal is singular: increased muscle size. Any strength increases are incidental. The goal is not to build a bigger squat but to build bigger thigh muscles. Optimize muscle size increases by engaging in 5-6 weekly sessions. Bodybuilder muscle pumping sessions are long, 2-3 muscle groups per session, 3-4 exercises per body part, with 3-5 sets per exercise. The bodybuilder trains each muscle twice weekly.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Strength training philosophy and protocols: Strength training is rooted in numerical improvement. Establish performance benchmarks in a series of progressive resistance exercises. Over time, seek to increase poundage or repetitions as this denotes verifiable strength increases. Periodization is resistance training preplanning. The strength trainer has specific goals heading into every training session. Sessions are infrequent. Muscles need to recover before undertaking a subsequent session.</li> </ul></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/the-frailty-antidote-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/the-frailty-antidote/</url> </article> <article> <ID>33069</ID> <title>The Importance of Resistance Training When Taking Peptides: Maximizing Effectiveness Through Strength Training</title> <publishDate>2025-03-01 21:34:40</publishDate> <description><div class="et_pb_section et_pb_section_22 et_section_regular" > <div class="et_pb_row et_pb_row_22"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_22 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_22 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Peptides have gained significant popularity in recent years for their role in muscle growth, fat loss, and recovery. These short chains of amino acids act as signaling molecules in the body, often stimulating the production of growth factors, collagen, and other essential proteins. However, peptides alone are not a magic solution for muscle development or athletic performance. Without resistance training, their benefits are significantly diminished. To fully harness the power of peptides, incorporating a structured weightlifting regimen is essential. This article explores the relationship between peptides and resistance training, the science behind their effectiveness, and why strength training is a non-negotiable factor when using peptides for body composition and performance improvements. <h3>The Science Behind Peptides and Muscle Growth</h3> Peptides like Growth Hormone Releasing Peptides (GHRPs), CJC-1295, BPC-157, and IGF-1 are widely used because of their ability to enhance muscle recovery, promote fat loss, and improve overall physical performance. Many of these peptides work by increasing the release of growth hormone (GH) or stimulating protein synthesis, leading to potential muscle hypertrophy and improved tissue repair. However, peptides do not create muscle mass or strength in isolation. They function as catalysts, enhancing the body’s natural ability to build and repair tissues—but only when a stimulus is present, such as resistance training. <h3>Journal Evidence on Peptides and Training Synergy</h3> A study published in the Journal of Clinical Endocrinology &amp; Metabolism highlights the necessity of mechanical stress, such as weightlifting, for peptides like IGF-1 (Insulin-like Growth Factor 1) to exert their muscle-building effects. Smith notes, “The anabolic effects of IGF-1 are significantly enhanced in individuals engaging in progressive resistance training. Without mechanical overload, IGF-1 expression remains insufficient to promote significant hypertrophic adaptation.” 1 This study reinforces the idea that peptides act as enhancers, not replacements, for the physical stress required to stimulate muscle growth. &nbsp; <img class="wp-image-33077 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/resistance-training-when-taking-peptides-1-819x1024.png" alt="resistance training when taking peptides 1" width="819" height="1024" /> <h3>Why Peptides Are Ineffective Without Resistance Training</h3> <ol> <li> Lack of Muscle Stimulation = No Growth</li> </ol> Peptides such as IGF-1 and CJC-1295 are most effective when an external stimulus, like weightlifting, signals muscle repair and growth. Without this stimulus: <ul> <li style="font-weight: 400;" aria-level="1">Muscle protein synthesis does not increase significantly.</li> <li style="font-weight: 400;" aria-level="1">There is no mechanical breakdown of muscle fibers to initiate repair and hypertrophy.</li> <li style="font-weight: 400;" aria-level="1">Peptides may primarily enhance recovery rather than actual muscle gain.</li> </ul> For example, BPC-157, a peptide known for its healing properties, is widely used for injury recovery. However, the peptide cannot properly maximize tissue repair or reinforce connective tissues if an athlete does not engage in rehabilitation exercises or strength training. <ol start="2"> <li> Fat Loss Effects Are Reduced Without Strength Training</li> </ol> Many peptides, particularly GH-releasing peptides (GHRPs) and CJC-1295, promote fat metabolism by increasing growth hormone levels. However, without resistance training: <ul> <li style="font-weight: 400;" aria-level="1">Fat oxidation is not as effective because muscle tissue is not actively demanding more energy.</li> <li style="font-weight: 400;" aria-level="1">The metabolic benefits of peptides are not fully realized.</li> <li style="font-weight: 400;" aria-level="1">Body composition changes remain minimal, as lean muscle mass is not being developed.</li> </ul> Strength training increases resting metabolic rate (RMR) and lean muscle mass, making fat-burning peptides more effective by promoting a calorie-burning environment. &nbsp; <ol start="3"> <li> Recovery Benefits Are Limited Without Physical Stress</li> </ol> One of the most touted benefits of peptides is enhanced recovery, particularly with compounds like TB-500 and BPC-157. However, without training-induced muscle stress, these peptides may simply maintain existing tissue integrity rather than improve performance. <ul> <li style="font-weight: 400;" aria-level="1">Muscle repair and regeneration require initial tissue breakdown.</li> <li style="font-weight: 400;" aria-level="1">Collagen-stimulating peptides are most beneficial when muscles and connective tissues undergo consistent loading and adaptation.</li> <li style="font-weight: 400;" aria-level="1">Without training, these peptides might contribute to minor tissue healing but not structural enhancement.</li> </ul> &nbsp; <img class="wp-image-33078 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/resistance-training-when-taking-peptides-2-819x1024.png" alt="resistance training when taking peptides 2" width="819" height="1024" /> &nbsp; <h3>The Role of Resistance Training in Maximizing Peptide Benefits</h3> <ol> <li> Stimulating Growth Hormone (GH) Naturally</li> </ol> While peptides such as CJC-1295 and Ipamorelin stimulate growth hormone release, resistance training is a natural GH booster on its own. Heavy strength training—especially compound movements like squats, deadlifts, and bench presses—can elevate endogenous growth hormone and testosterone levels, complementing peptide supplementation. <ul> <li style="font-weight: 400;" aria-level="1">The combination of strength training and GH-boosting peptides creates a synergistic effect, leading to more pronounced muscle growth and fat loss.</li> </ul> &nbsp; <ol start="2"> <li> Enhancing Muscle Protein Synthesis</li> </ol> When peptides such as IGF-1 and CJC-1295 are introduced into the body, they increase the rate of muscle protein synthesis (MPS). However, without the mechanical tension from weightlifting, MPS remains suboptimal, leading to little to no gains in muscle mass. <ul> <li style="font-weight: 400;" aria-level="1">Lifting weights activates the mTOR pathway, a key signaling mechanism for muscle growth.</li> <li style="font-weight: 400;" aria-level="1">Peptides like IGF-1 enhance mTOR activation but require training-induced muscle damage for optimal adaptation.</li> </ul> <ol start="3"> <li> Improving Strength and Performance Outcomes</li> </ol> Athletes using peptides for injury recovery, strength, or endurance gains must incorporate resistance training to see measurable improvements. Peptides like TB-500 and BPC-157 help heal soft tissue injuries, but physical therapy and progressive resistance training are essential for regaining strength and function. <ul> <li style="font-weight: 400;" aria-level="1">Adaptive strength increases occur when muscles are consistently challenged.</li> <li style="font-weight: 400;" aria-level="1">Peptides facilitate the repair of microtears, but new muscle fibers are not being built without training.</li> </ul> &nbsp; <h3>Peptides Are Only as Effective as the Training Stimulus</h3> Peptides offer tremendous potential in improving muscle recovery, growth, and performance—but only when combined with resistance training. Without strength training, the body lacks the necessary stimulus for peptides to exert their full anabolic and recovery benefits. For anyone considering peptide supplementation, the focus should remain on progressive overload, structured strength training, and consistent physical activity. Peptides can amplify results but cannot replace the fundamental requirement of mechanical stress and muscle adaptation through resistance training. References <ol> <li style="font-weight: 400;" aria-level="1">Smith, J. (2021). “The Role of IGF-1 in Skeletal Muscle Adaptation to Resistance Training.” Journal of Clinical Endocrinology &amp; Metabolism, 106(5), 1285-1297.</li> <li style="font-weight: 400;" aria-level="1">Brown, L. (2020). “Growth Hormone and Exercise: Mechanisms of Muscle Hypertrophy and Fat Metabolism.” Sports Medicine Journal, 54(3), 198-214.</li> <li style="font-weight: 400;" aria-level="1">Miller, K. (2019). “Peptides in Sports Recovery and Injury Rehabilitation.” Journal of Sports Medicine and Physiology, 43(2), 65-78.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/resistance-training-when-taking-peptides-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/the-importance-of-resistance-training-when-taking-peptides-maximizing-effectiveness-through-strength-training/</url> </article> <article> <ID>32844</ID> <title>Dr. Jennifer Cardinal: Empowering Women Through Functional Medicine and Beyond</title> <publishDate>2025-03-01 19:42:08</publishDate> <description><div class="et_pb_section et_pb_section_23 et_section_regular" > <div class="et_pb_row et_pb_row_23"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_23 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_23 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Jennifer Cardinal's journey in healthcare is a powerful example of how personal experience and a passion for holistic wellness can transform a career. Dr. Cardinal started as a chiropractor after graduating from Life West Chiropractic College in California in 1997. Her health struggles led her to explore the world of functional medicine, a path that has ultimately defined her practice and mission. Not only is she a respected healthcare professional and advocate for women's health, but she is also the founder of Hope Health &amp; Wellness, where she provides comprehensive care focused on empowering women to achieve optimal health and wellness. Dr. Cardinal is dedicated to helping women navigate the challenges of menopause with confidence and grace, and her 2024 <a href="https://hopehealthwellness.com/meet-dr-jennifer/">HealthCare Impact Award</a> highlights her continued contribution to improving community health. <h3>From Chiropractic to Functional Medicine: A Personal Transformation &amp; Holistic Approach</h3> Despite her healthcare background, Dr. Cardinal struggled with chronic migraines and sought deeper answers to her health challenges. This personal quest ignited a passion for functional medicine, prompting her to pursue a postgraduate certification from Functional Medicine University. Since 2020, she has focused exclusively on this field and holds an additional certification in bioidentical hormone therapy. This transition allowed her to address the root causes of health issues rather than simply treating symptoms, aligning perfectly with her holistic philosophy. Dr. Cardinal describes her work as the "best job in the world," acknowledging its challenges while emphasizing her gratitude for the opportunity to utilize her skills and passion to help others. In her practice, she emphasizes the importance of self-care and downtime, recognizing the need for balance even when pursuing a fulfilling career. She explained that the pace of functional medicine is significantly different from chiropractic care, allowing for deeper patient engagement and health coaching. <h3>Beyond Symptoms: Treating the Whole Person</h3> While she does address weight loss with patients, Dr. Cardinal clarified that her practice isn't solely focused on it. Her primary focus is on treating the whole person and understanding the interconnectedness of their systems. She explains that many patients initially seek her help for perimenopause and menopause symptoms, but she strives to educate them about the importance of a holistic approach. She believes in integrating the best of conventional and alternative medicine, recognizing that each has its place in healthcare. While she may refer patients to specialists when necessary, her role is to connect the dots and understand the underlying causes of their health concerns. <h3>Three Pillars of Wellness</h3> Dr. Cardinal offers three key recommendations for overall wellness: stress reduction practices, a whole-food-based diet, and prioritizing quality sleep. She emphasizes the importance of incorporating stress-reducing activities like deep breathing, spending time in nature, and exercise into daily routines. She also highlights the detrimental effects of ultra-processed foods and excessive sugar, advocating for a diet rich in whole foods. Finally, she stresses the crucial role of sleep in rest and repair, emphasizing the importance of adequate duration and quality. &nbsp; <img class="wp-image-32860 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/dr.-cardinal-1-819x1024.png" alt="dr. cardinal 1" width="819" height="1024" /> &nbsp; <h3>The Gut-Brain Connection</h3> Dr. Cardinal acknowledges the profound impact of gut health on overall well-being, particularly its connection to brain function through the gut-brain axis. She utilizes supplements, herbs, and bioidentical hormones (that are not pharmaceuticals) as part of her holistic approach. “We tend to think that as we age, we need to hang up our hats, but there really is a lot we can do through our diet and lifestyle to enhance and optimize how we age. We all want to live well and function well as we get older.” Dr. Cardinal said. <h3>Transforming Lives: Patient Success Stories</h3> Dr. Cardinal can recall numerous patient success stories, particularly those involving women who regained their quality of life after addressing hormonal imbalances. She shared the story of a patient who suffered from daily migraines and now rarely experiences them, highlighting the transformative potential of functional medicine. “It's important to understand that as women, we are more than just a pair of ovaries. Each system is part of a greater whole. It’s important to connect these dots and look at the WHOLE person,” she said. While acknowledging that not every case has a perfect outcome, she emphasized her positive impact on countless lives. "I always tell people, I can't make your life perfect because perfection doesn't really exist in this world. However, more times than not, I'm going to be able to help you move the dial, so it's about looking at what we can do to get your internal functions working better," she said. <h3>Future Visions: Expanding Reach and Impact</h3> Looking to the future, Dr. Cardinal envisions expanding her practice by hiring a health coach and engaging in more speaking opportunities, including podcasts and community classes. She currently operates from a home-based office and offers both in-person and telehealth consultations. While open to future growth, she prefers a measured approach, focusing on providing personalized care to her patients. <h3>Celebrating Menopause Awareness with Free Resources</h3> Dr. Jennifer Cardinal, a leading advocate for women’s health, founder of Hope Health &amp; Wellness, and recent recipient of the HealthCare Impact Award, is proud to announce a series of free wellness resources available on her website in honor of Menopause Awareness. The HealthCare Impact Award recognizes healthcare professionals who have made a significant and beneficial impact on the health of their communities. Dr. Cardinal, also a proud member of the Menopause Society, continues to lead efforts in supporting women through menopause and beyond. &nbsp; <img class="wp-image-32861 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/dr.-cardinal-2-819x1024.png" alt="dr. cardinal 2" width="819" height="1024" /> &nbsp; <h3>The Community Wellness Bank: A Treasure Trove of Information</h3> Dr. Cardinal’s Community Wellness Bank is packed with valuable information designed to empower women as they navigate the changes and challenges of menopause. Recognizing that menopause is a significant transition, she has curated a collection of free guides, videos, and tips accessible through her Community Wellness Bank. These resources address common menopausal symptoms and provide practical advice on maintaining overall well-being during this time. “We want to support women in every aspect of their health as they go through menopause,” says Dr. Cardinal. “By offering these free resources, we aim to provide the tools and knowledge women need to manage symptoms, embrace this phase of life, and maintain their health and vitality.” <h3>Free Resources for Menopause Support</h3> The free resources available in the Community Wellness Bank include: <ul> <li style="font-weight: 400;" aria-level="1">Perimenopause/Menopause Empowerment Guide</li> <li style="font-weight: 400;" aria-level="1">Bioidentical Hormone Therapy Handbook</li> <li style="font-weight: 400;" aria-level="1">Metabolic Makeover Guide</li> <li style="font-weight: 400;" aria-level="1">Sleep Toolkit</li> <li style="font-weight: 400;" aria-level="1">Top Blood Sugar Regulation Hacks</li> <li style="font-weight: 400;" aria-level="1">30 Day Anti-Inflammatory Meal Plan</li> </ul> To access these free resources, visit the Community Wellness Bank on Dr. Cardinal’s website at https://hopehealthwellness.com/wellness-bank-freebies/. Dr. Jennifer Cardinal's journey from chiropractor to functional medicine practitioner is a compelling narrative of personal transformation and unwavering dedication to women's health. Her own health struggles ignited a passion for understanding the root causes of illness, leading her to embrace a holistic approach that empowers patients to take control of their well-being. Beyond treating symptoms, Dr. Cardinal focuses on the interconnectedness of mind, body, and spirit, guiding women through hormonal transitions, stress management, and lifestyle optimization. Her commitment to education, evidenced by the free resources available through her Community Wellness Bank, further underscores her dedication to empowering women with the knowledge they need to thrive. As a recipient of the HealthCare Impact Award and a member of the Menopause Society, Dr. Cardinal's influence extends beyond her practice, making a significant contribution to the health and well-being of her community. Her story serves as an inspiration, demonstrating the profound impact one individual can have on the lives of others through compassion, expertise, and a genuine desire to help. Dr. Cardinal's vision for the future is to expand her reach through health coaching and community engagement and solidify her position as a leading advocate for women's health in the years to come. You can learn more about Dr. Cardinal and her functional medicine and health coaching services by visiting https://hopehealthwellness.com/.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/dr.-cardinal-cover.png</images> <url>https://topdoctormagazine.com/wellness/dr-jennifer-cardinal-empowering-women-through-functional-medicine-and-beyond/</url> </article> <article> <ID>33048</ID> <title>Rethinking Healthcare Marketing: A Conversation with Lori Werner</title> <publishDate>2025-03-01 18:23:33</publishDate> <description><div class="et_pb_section et_pb_section_24 et_section_regular" > <div class="et_pb_row et_pb_row_24"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_24 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_24 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Lori Werner isn't your typical marketing executive. With a background that weaves through mechanical engineering and a robust fifteen-year stint in medical device and pharmaceutical sales, she brings a uniquely analytical and deeply practical perspective to the world of healthcare marketing. This diverse experience, which included navigating the intricate landscapes of countless doctor's offices and surgical suites, laid the foundation for her understanding of what truly drives success in the medical field. Nine years ago, she channeled this knowledge into founding <a href="https://medicalmarketingwhiz.com/">Medical Marketing Whiz</a>, a company specifically designed to serve doctors offering advanced services. Beyond the standard fare of primary care, Werner's firm focuses on supporting practitioners in functional and integrative medicine, women's health, and anti-aging specialties. She's built a business that understands that the nuances of attracting and retaining patients in these specialized fields require a tailored, education-centric approach, a far cry from the generic marketing tactics often employed. Therefore, her journey isn't just a career trajectory; it's a testament to the power of blending diverse professional experiences to innovate and redefine the very essence of how healthcare professionals connect with their patients. "I've been in thousands of doctor's offices and surgical procedures," she said. "This helps me understand our clients' day-to-day operations and what makes some offices more successful than others.” Werner also believes that healthcare marketing is fundamentally different from traditional product marketing. "Doctors should view marketing as an opportunity to educate their patients on treatment options, the latest technologies, and their own expertise," Werner emphasized. &nbsp; <img class="wp-image-33055 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/lori-werner-1-1024x536.png" alt="lori werner 1" width="1024" height="536" /> &nbsp; A Woman-Led Team for a Woman-Driven Market: The Strategic Advantage Medical Marketing Whiz distinguishes itself through its unique healthcare marketing approach and deliberate emphasis on a woman-led team. Lori Werner's decision to build her company with a predominantly female workforce stems from a profound understanding of the healthcare decision-making landscape. "This is intentional," Werner explained. "Women are often the healthcare decision-makers in their households. They do their research, read reviews, and ask for recommendations." Werner's insights delve deeper than surface-level demographics. She recognizes that women often act as the central hub for their families' health, coordinating appointments, researching treatments, and advocating for their loved ones' well-being. This multifaceted role necessitates a marketing approach that speaks to female consumers' nuanced needs and expectations. The team's composition isn't merely a matter of representation; it reflects a deeper understanding of the target audience. Medical Marketing Whiz gains a unique advantage by cultivating a team that embodies the very demographic they aim to reach. The women on her team possess an innate understanding of the questions, concerns, and priorities that drive female healthcare consumers. They can craft compelling narratives, select resonant imagery, and tailor messaging that fosters genuine connection and trust. This approach transcends traditional marketing tactics, which often rely on generalized assumptions and superficial appeals. Instead, Medical Marketing Whiz leverages the lived experiences and intuitive insights of its female team members to create marketing strategies that are both empathetic and effective. They understand the importance of building trust through transparency, authenticity, and a genuine commitment to patient well-being. Her team's approach is comprehensive, focusing on building trust and credibility rather than simply running ads. Three Key Strategies for Attracting Patients Lori Werner emphasizes that attracting new patients hinges on a few fundamental, yet often overlooked, strategies. First and foremost, she stresses the importance of optimizing a doctor's Google Business Profile. This often-neglected step, which is free to implement, involves claiming and thoroughly optimizing the profile and accumulating more reviews than local competitors. Werner is astonished at how many practitioners overlook this foundational aspect, instead focusing on more complex marketing tactics. She underscores that a strong Google presence is the bedrock upon which all other marketing efforts should be built. Secondly, Werner advocates for investing in a professional website. She cautions against the allure of do-it-yourself website builders, arguing that they often fail to convey the necessary credibility and professionalism. Instead, she recommends a WordPress website built by experts with a deep understanding of search engine optimization, ensuring the site effectively attracts and engages potential patients. Finally, Werner highlights the immense value of educating existing patient lists. She points out that retaining and engaging current patients is significantly more cost-effective than acquiring new ones. By consistently educating patients about available services, new technologies, and the doctor's expertise, practices can foster loyalty and encourage word-of-mouth referrals, ultimately leading to sustained growth. &nbsp; <img class="wp-image-33053 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/lori-werner-2-819x1024.png" alt="lori werner 2" width="819" height="1024" /> &nbsp; Standing Out in a Crowded Market Even in a competitive market, doctors can differentiate themselves. Werner recommends leveraging social media with authentic content, engaging in community education through speaking engagements and podcasts, and actively seeking awards and recognition. "Get out there and educate," she encouraged. "But remember, it all starts with a strong online reputation." The Patient Perspective Werner's insights into the patient perspective go beyond surface-level observations, delving into the core desires and anxieties that drive healthcare decisions. "Patients want specialists with good reviews and testimonials," she reiterated, emphasizing the power of social proof in building trust. In today's digitally connected world, patients are savvy consumers, meticulously researching their options before committing to a healthcare provider. They seek not just medical expertise, but also reassurance that they are making a sound choice. This manifests in a strong preference for doctors with a demonstrable track record of positive patient experiences, readily available through online reviews and testimonials. Furthermore, Werner highlights the intrinsic value patients place on education. "They value education and appreciate doctors who make an effort to share their knowledge," she asserted. In an era of information overload, patients crave clarity and understanding. They want doctors who are competent and willing to demystify complex medical concepts and empower them to make informed decisions about their health. This desire for knowledge translates into a preference for doctors who actively engage in patient education through various channels, such as informative newsletters, engaging webinars, and accessible educational content on their websites and social media platforms. <img class="wp-image-33054 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/lori-werner-3-819x1024.png" alt="lori werner 3" width="819" height="1024" />Looking Ahead Lori Werner envisions a future of continued growth and impactful partnerships for Medical Marketing Whiz. Her passion for connecting exceptional doctors with their ideal patients drives her ambition to expand the company's reach and influence. &nbsp; "We'll continue to expand, find more great doctors, and partner with companies like TopDoctor Magazine," she stated, emphasizing the importance of strategic alliances in achieving her vision. &nbsp; Werner's commitment to education extends beyond her clients to the broader medical community, as evidenced by her active participation in speaking engagements at prestigious medical meetings. &nbsp; "I really enjoy speaking at different medical meetings," she shared, highlighting her dedication to sharing her expertise and empowering doctors with effective marketing strategies. &nbsp; Werner also recognizes the immense value of collaborations with organizations like TopDoctor Magazine. &nbsp; "It connects us with excellent doctors and helps our clients gain recognition," she said, emphasizing the mutual benefits of such partnerships. "Being featured in the magazine adds credibility and builds trust with patients." &nbsp; These collaborations not only expand the company's network but also provide valuable opportunities for her clients to showcase their expertise and establish themselves as leaders in their respective fields. &nbsp; Werner provides several valuable resources to extend her support to the medical community further. She invites doctors to take advantage of a complimentary 30-page marketing analysis, offering a comprehensive evaluation of their online presence and marketing strategies. Additionally, Werner encourages participation in the <a href="https://www.healthcareimpactaward.com/">Healthcare Impact Award</a>, providing a platform for doctors to showcase their positive contributions to their communities. Finally, she offers a complimentary copy of her book, <a href="https://medmarketingwhiz.com/antiaging-longevity-book">The Anti-Aging and Longevity Marketing Book</a>, providing practical insights and strategies for effective healthcare marketing. These calls to action reflect Werner's commitment to empowering doctors with the knowledge and tools they need to succeed in today's competitive healthcare landscape. &nbsp; Werner sees great value in partnering with TopDoctor Magazine. "It connects us with excellent doctors and helps our clients gain recognition," she said. "Being featured in the magazine adds credibility and builds trust with patients.” Visit <a href="https://medicalmarketingwhiz.com/">https://medicalmarketingwhiz.com/</a> to learn more about how Werner and her team’s expert medical marketing services can provide your practice with marketing solutions to boost visibility and patient retention. <img class="wp-image-33056 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/lori-werner-4-1024x536.png" alt="lori werner 4" width="1024" height="536" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/lori-werner-cover.png</images> <url>https://topdoctormagazine.com/wellness/rethinking-healthcare-marketing-a-conversation-with-lori-werner/</url> </article> <article> <ID>32943</ID> <title>Building Muscle Over 60</title> <publishDate>2025-03-01 15:42:08</publishDate> <description><div class="et_pb_section et_pb_section_25 et_section_regular" > <div class="et_pb_row et_pb_row_25"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_25 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_25 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As we age, it's normal to experience loss in muscle mass, strength, and flexibility. This process can begin as early as in your 30s and 40s. However, there are several things we can do to slow down this process and even build muscle as we age. <h3>Why is it essential to maintain muscle mass?</h3> Maintaining muscle mass as we age is crucial for overall health, mobility, and independence. Muscle strength supports daily activities, such as walking, climbing stairs, and carrying groceries, which are essential for a good quality of life. It also helps protect against falls and injuries, which become more common with age due to decreased balance and bone density. As we age, we must consider how we want to live in our 70s, 80s, and even 90s. Personally, I want and plan to maintain my independence, which is why we all need to start as early as possible to take care of our health. <h3>Bone density loss as we age</h3> Many people begin to experience bone loss after age 50. Bone density loss refers to a decrease in the mineral content of bones, called osteopenia. Osteopenia often develops silently, with no noticeable symptoms until a fracture occurs. Factors contributing to osteopenia include aging, a sedentary lifestyle, inadequate intake of calcium and vitamin D, smoking, excessive alcohol consumption, and certain medications or medical conditions. While it is not as severe as osteoporosis, osteopenia is a significant warning sign, highlighting the need to take proactive measures to improve bone health. Early detection through bone density tests can help manage osteopenia effectively and prevent its progression to osteoporosis. Therefore, this would be a good time to discuss getting a bone density baseline test with your healthcare provider. A bone density baseline test is a non-invasive procedure for assessing bone health. Establishing a baseline is particularly important for individuals at risk of osteoporosis, including postmenopausal women, older adults, and those with a family history of bone diseases. A bone density test is no different than establishing a baseline mammogram. The results provide a benchmark for future comparisons, enabling early detection of bone density loss and guiding preventive measures. A bone density test can help healthcare providers recommend interventions to maintain or improve bone strength and reduce the risk of fractures. Unfortunately, our health care system typically recommends you take your bone density baseline at 65. That’s 15 years after you begin to lose bone density. As a cancer survivor, I am a firm believer in advocating for my health. I had my baseline taken at 40 for my mammogram and 50 for my bone density. If something is not moving in the right direction, the sooner we know, the sooner we can take corrective action. Because of the possibility of early detection, it’s crucial that you establish a strong relationship with your healthcare provider and constantly advocate for your health. You can’t afford to outsource your health to someone else. Your body and health are your responsibility; no one else will ever be as invested in your well-being as you. &nbsp; <img class="wp-image-32950 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/building-muscle-over-60-1-1024x536.png" alt="building muscle over 60 1" width="1024" height="536" /> &nbsp; <h3>What is Osteoporosis?</h3> Osteoporosis is a severe condition in which bone density is significantly reduced. This condition makes bones weak and even brittle, increasing the risk of fractures. While osteoporosis is more common in older adults, especially postmenopausal women, it can affect anyone. Men need to be concerned about osteoporosis, even though it is often viewed as a condition primarily affecting women. While women are at higher risk due to hormonal changes after menopause, men are not immune to bone loss. Men typically experience a gradual decline in bone density as they age, with significant bone loss often beginning after age 70. Risk factors such as low testosterone levels, smoking, excessive alcohol consumption, poor diet, sedentary lifestyle, and certain medical conditions or medications can further increase their risk. Men are also more likely to remain undiagnosed until they suffer a fracture, as men are less frequently screened for osteoporosis. <h3>Calcium and Vitamin D for strong bones</h3> Maintaining strong, healthy bones is essential for overall well-being and mobility throughout our lives. Calcium and vitamin D play a crucial role in our bone health. <h3>Why Calcium Is Essential</h3> Calcium is the primary mineral found in bones and is vital for maintaining their structure and density. Almost all of our bodies' calcium is stored in our bones and teeth, providing the strength they need to withstand daily activities. Think back to when you were a small child, and your mother told you to drink your milk so you would have strong bones. Well, she was right. Calcium also supports vital functions such as muscle contraction, nerve transmission, and blood clotting. When dietary calcium is insufficient, the body draws from its calcium reserves in the bones, weakening them over time. Just before my cancer diagnosis, I noticed that my nails would constantly break or split down the middle. It was the first warning sign of my calcium deficiency. In addition to having my thyroid removed because of cancer, I also had two of my parathyroid glands removed, which led to me having ongoing issues with low calcium levels. Good sources of calcium include dairy products like milk, cheese, yogurt, leafy greens, almonds, fortified plant-based milk, and tofu. The recommended daily calcium intake for adults is about 1,000–1,200 mg, depending on age and sex. You can also take calcium in supplement form. However, be cautious, particularly if you don’t know your current calcium levels. I can tell you from personal experience that too much calcium is just as bad as a deficiency. As I am tested regularly, it’s easy to identify when my calcium levels are in excess from taking too much calcium, enabling my healthcare provider and I to take corrective action. Know your numbers! Always consult with your healthcare provider before taking any supplements. <h3>The Role of Vitamin D</h3> Vitamin D is just as critical as calcium for bone health because it facilitates calcium absorption from the digestive system into the bloodstream. Without sufficient vitamin D, the body cannot effectively utilize dietary calcium, no matter how much is consumed. Vitamin D is unique because the body can synthesize it through exposure to sunlight. However, factors like limited sun exposure, aging, darker skin tones, and geographic location can hinder vitamin D production. In addition, we know that too much exposure to the sun can lead to skin cancer. Therefore, we must rely on other methods to obtain the appropriate amount of vitamin D our bodies require. Foods such as fatty fish (e.g., salmon, mackerel, and sardines), egg yolks, and fortified products can help provide vitamin D. Many individuals also benefit from supplements to meet the daily recommended intake of 600–800 IU for most adults. Again, know your numbers before taking any supplements. <img class="wp-image-32953 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/building-muscle-over-60-2-819x1024.png" alt="building muscle over 60 2" width="819" height="1024" /> &nbsp; <h3>Vitamin D and Calcium, you need both</h3> Vitamin D and calcium work hand in hand to build and maintain bone density. Vitamin D ensures calcium is absorbed efficiently, while calcium provides the structural material for bone strength. A deficiency in either can lead to compromised bone health, increasing the risk of osteoporosis, fractures, and other complications. Vitamin D and calcium are the cornerstone of strong, healthy bones. By prioritizing these nutrients through diet, lifestyle, and supplementation when necessary, you can protect your skeletal system and reduce the risk of bone-related disorders. A proactive approach to bone health ensures greater strength, stability, and independence as you age. <h3>Tips for Healthy Bones</h3> Consume a Balanced Diet: Include calcium-rich foods and those fortified with vitamin D to meet daily requirements. Get Regular Sunlight: Spend 10–30 minutes outdoors in sunlight several times a week, depending on your skin tone and location. Make sure you apply sunscreen. Exercise Regularly: Weight-bearing and resistance exercises stimulate bone formation and improve bone density. Consider Supplements: If dietary intake or sun exposure is inadequate, consult a healthcare provider about taking calcium and vitamin D supplements. Avoid Bone Depleters: Limit smoking, alcohol, and excessive caffeine, as these can negatively impact bone health. <h3>Strength training</h3> Strength training is a workout routine focusing on building muscle strength using light weights, resistance bands, or just your body weight. It’s a powerful tool in building bone density and muscle mass. It also strengthens the muscles around the bones, improving balance, posture, and stability, which reduces the risk of falls and fractures. Therefore, it is essential for both men and women to prioritize bone health through regular weight-bearing and strength-training exercises. It’s also worth noting that muscle plays a vital role in metabolism, aiding in weight management and reducing the risk of chronic conditions like type 2 diabetes and heart disease. Preserving muscle mass can improve energy levels, enhance posture, and promote mental well-being, allowing older adults to stay active and engaged in their communities. Regular strength training and a protein-rich diet are key to maintaining muscle health as we age. <h3>Weight-bearing exercises</h3> Weight training strengthens muscles and stimulates bone growth, helping to counteract the natural decline in muscle mass and bone density that occurs with aging. Additionally, it supports joint health, improves metabolic function, and enhances cardiovascular health, contributing to a better quality of life. Before starting a weight training program, consult a healthcare provider or fitness professional to ensure safety and proper technique. Focus on exercises that target major muscle groups and use proper form to prevent injury. It is essential to begin gradually to minimize the risk of injury. Recovery from an injury as we age takes time. Start with light dumbbells or utilize your own body weight to perform exercises. As you build strength and confidence over time, you will be able to progress safely to heavier weights. Women should not hesitate to incorporate weight training into their fitness routines. Contrary to common misconceptions, lifting weights will not result in a masculine appearance. Women naturally have significantly lower levels of testosterone compared to men, and these levels tend to decrease further with age. As a professional bodybuilder, in my 70s, I can attest to the fact that lifting weights will not negatively transform your physique. To the contrary, weight training helps improve muscle tone, enhances strength, and promotes a leaner physique by increasing calorie expenditure during and after training. Embracing resistance exercises can lead to improved health, confidence, and overall well-being. <img class="wp-image-32954 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/building-muscle-over-60-3-1024x536.png" alt="building muscle over 60 3" width="1024" height="536" /> &nbsp; <h3>Safe and effective weight training exercises</h3> Focus on exercises that target major muscle groups and use proper form to prevent injury. Below are a few suggestions. Squats &amp; Step-ups: Targets quadriceps, hamstrings, glutes Pushups: Targets chest, shoulders, triceps Seated Rows with bands: Targets back, shoulders, biceps Overhead Shoulder Press: Targets shoulders, triceps Planks: Targets core <h3>Tips for success</h3> Start slowly: Start with light weights or resistance bands. When I first started lifting, I thought 5 lbs was heavy. That’s a bag of sugar. Remember, Rome wasn’t built in a day. Be patient. As you built strength, gradually increase the weight. &nbsp; Focus on form: This is so important and cannot be stressed enough. Proper form is key to avoiding injury and ensuring you are training the muscle correctly. Ever wonder why there are mirrors everywhere at the gym? Use them to check your form. &nbsp; Rest and recovery: Allow 48 hours between sessions targeting the same muscle group to promote recovery and growth. &nbsp; <h3>Conclusion</h3> Building muscle after 60 is a vital component to maintaining health, mobility, and independence as we age. Strength training and a diet rich in protein, calcium, and vitamin D will help combat age-related muscle loss, enhance bone density, and support joint health. Starting training gradually and focusing on proper technique to ensure safety and effectiveness, while progressively increasing resistance builds strength over time. Regular weight training not only improves physical function but also boosts metabolism, enhances balance, and reduces the risk of falls and injuries. By committing to a consistent and well-rounded fitness routine, adults over 60 can enjoy greater vitality, resilience, and quality of life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/building-muscle-over-60-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/building-muscle-over-60/</url> </article> <article> <ID>32868</ID> <title>The Transformative Impact of Semaglutide and Tirzepatide on American Health</title> <publishDate>2025-03-01 14:54:23</publishDate> <description><div class="et_pb_section et_pb_section_26 et_section_regular" > <div class="et_pb_row et_pb_row_26"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_26 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_26 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Few advancements in modern medicine have reshaped chronic disease management as profoundly as semaglutide and tirzepatide. These medications, belonging to the GLP-1 receptor agonist class, have revolutionized the treatment of type 2 diabetes and obesity. Their exceptional efficacy has transformed clinical outcomes and shifted societal perceptions, redefining these conditions as manageable medical challenges rather than insurmountable personal struggles. &nbsp; The Promise of Semaglutide and Tirzepatide Semaglutide and tirzepatide, marketed as Ozempic, Wegovy, and Mounjaro, work by mimicking incretin hormones to stimulate insulin release, suppress appetite, and slow gastric emptying. While initially developed for type 2 diabetes, these medications have demonstrated groundbreaking efficacy in promoting significant weight loss. Tirzepatide’s dual mechanism, targeting GLP-1 and GIP receptors, has made it a revolutionary tool for managing glycemic control and obesity. These drugs have yielded unparalleled results, offering exceptional glycemic control and mitigating complications such as cardiovascular disease and kidney failure. Beyond diabetes, they address obesity-related conditions such as hypertension, sleep apnea, and joint pain, restoring confidence and vitality to patients’ lives. Moreover, these medications have helped shift societal attitudes, framing obesity as a treatable medical condition rather than a personal failure. This paradigm shift has encouraged broader acceptance of medical interventions and cultivated a compassionate, proactive approach to health management. &nbsp; Limited Access to Life-Changing Therapies Despite their transformative potential, access to semaglutide and tirzepatide remains a critical challenge. Insurance coverage often prioritizes diabetes-related use, leaving those seeking treatment for obesity without the same financial support. This disparity disproportionately affects underserved populations, exacerbating existing inequities in healthcare access. The surging demand for these medications has strained supply chains and exposed gaps in healthcare infrastructure, particularly in economically disadvantaged or remote areas. These systemic challenges highlight the need for innovative solutions to bridge the gap between medical advancements and the patients who need them most. &nbsp; <img class="wp-image-32875 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/transformative-impact-of-semaglutide-1-1024x536.png" alt="transformative impact of semaglutide 1" width="1024" height="536" /> &nbsp; Visionary Leadership and Transformative Collaborations Elysium Pharmaceuticals and WellGen Health Systems are at the forefront of addressing these challenges. With a shared vision of revolutionizing healthcare access, these companies are leveraging cutting-edge technology to dismantle traditional barriers to care. Jacob Moskowitz, CEO of Elysium Pharmaceuticals, has made groundbreaking collaborations a cornerstone of his leadership. By scaling production, optimizing distribution, and forging strategic alliances, Moskowitz is ensuring that life-changing therapies like semaglutide and tirzepatide reach patients who need them most. “Our goal is simple: to make access to life-saving medications universal, not a privilege,” Moskowitz explains, underscoring his commitment to addressing healthcare disparities. Dr. Jamal Lone, a Texas-based physician and leader at WellGen Health Systems, complements this mission by spearheading innovative healthcare delivery models. WellGen integrates cutting-edge solutions to streamline patient-provider connections, ensuring that essential treatments are accessible and affordable. WellGen Health Clinics serves as a model for the seamless integration of education, treatment, and technology. “When patients lack access to trusted, regulated channels, they turn to less safe alternatives. We’re committed to changing that,” says Dr. Lone, emphasizing the importance of informed, accessible care. Together, Elysium and WellGen are pioneering a system where cutting-edge therapies and patient-centric solutions intersect. Their partnership exemplifies the power of combining innovation with vision, setting the stage for a healthcare revolution. &nbsp; Policy and Leadership Healthcare policy is pivotal in ensuring the equitable distribution of these transformative medications. Under the leadership of President Donald Trump and Robert F. Kennedy Jr., Secretary of Health and Human Services, the current administration aims to prioritize regulatory reform, affordability, and accessibility for life-saving treatments. Streamlined FDA approvals and incentives for pharmaceutical innovation could further democratize access, while expanded Medicare and Medicaid coverage for GLP-1 receptor agonists may bridge gaps in healthcare equity. These policy initiatives promise to create a more inclusive landscape for patients seeking these therapies, especially in underserved communities. &nbsp; <img class="wp-image-32876 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/transformative-impact-of-semaglutide-2-1024x536.png" alt="transformative impact of semaglutide 2" width="1024" height="536" /> &nbsp; A Glimpse into the Future The public health implications of semaglutide and tirzepatide extend far beyond their current applications. Ongoing research is exploring their potential in treating obstructive sleep apnea (OSA), non-alcoholic fatty liver disease (NAFLD), polycystic ovary syndrome (PCOS), and neurodegenerative diseases like Alzheimer’s. Innovations such as oral formulations are expected to enhance patient convenience and adherence. Elysium Pharmaceuticals and WellGen Health Systems are at the forefront of a transformative shift in healthcare. They are expanding access to life-changing therapies while redefining medical care delivery. By integrating advanced technology, innovative solutions, and a commitment to human-centered care, these companies are bridging systemic gaps and empowering patients. Together, they are in the process of developing a groundbreaking healthcare platform designed to revolutionize access and delivery, offering a paradigm shift in the way medical care is experienced. This visionary approach goes beyond addressing current challenges, paving the way for a future where cutting-edge treatments and equitable access are no longer aspirations but realities for all. &nbsp; <img class="wp-image-32878 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/03/transformative-impact-of-semaglutide-3-819x1024.png" alt="transformative impact of semaglutide 3" width="819" height="1024" /> &nbsp; A New Frontier Peptides like CJC-1295, BPC-157, and TB-500 are emerging as powerful adjunct therapies for severe injuries, offering hope for recovery in groundbreaking ways. At the Adaptive Training Foundation (ATF) in Dallas, Texas, these peptides are playing a key role in transforming the rehabilitation of wounded warriors and adaptive athletes. Founded by former NFL linebacker David Vobora, ATF pairs physical rehabilitation with innovative treatments to help participants regain strength and independence. Michael Lickteig of Liberty IV in Dallas highlights peptides' critical role in healing and rehabilitation, noting, “These treatments consistently yield results we don’t see without them.” <ul> <li style="font-weight: 400;" aria-level="1">CJC-1295 stimulates growth hormone release, enhancing tissue regeneration.</li> <li style="font-weight: 400;" aria-level="1">TB-500 promotes angiogenesis and nerve repair.</li> <li style="font-weight: 400;" aria-level="1">BPC-157 stabilizes vascular integrity and reduces inflammation.</li> </ul> While research on these therapies is ongoing, early findings suggest significant potential in treating traumatic injuries, including amputations and spinal cord damage. &nbsp; ATF: Redefining Recovery ATF’s nine-week program goes beyond physical training, fostering mental and emotional resilience through rigorous, customized regimens supported by a close-knit community. Participants rebuild strength and confidence, empowered to overcome adversity. “At ATF, we equip athletes with tools and habits to redefine their lives,” says David Vobora, ATF Founder. “We explore alternative, holistic approaches to deliver results and inspire hope.” As therapies like peptides, semaglutide, and tirzepatide continue to reshape medicine, their potential to enhance recovery and redefine health is undeniable—offering new milestones on the journey to a healthier, empowered future. Contact Elysium Pharmaceuticals at 855-217-7728 or get in touch with Dr. Jamal Lone at Drlone@wellgen-health.com to learn more.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/03/transformative-impact-of-semaglutide-cover.png</images> <url>https://topdoctormagazine.com/wellness/the-transformative-impact-of-semaglutide-and-tirzepatide-on-american-health/</url> </article> <article> <ID>32648</ID> <title>The Power of the Mind in Manifesting Muscle</title> <publishDate>2025-02-01 22:24:05</publishDate> <description><div class="et_pb_section et_pb_section_27 et_section_regular" > <div class="et_pb_row et_pb_row_27"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_27 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_27 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The most powerful tool for building muscle does not exist in any food, powder, pill, or potion - it resides within you. And if you learn how to tap into it, your progress in the gym will become boundless. In every issue of every bodybuilding or fitness publication, dozens of articles discuss sets, techniques, tempos, exercises, reps, and routines. Additionally, there are a plethora of exciting ads about the latest in protein powders, pre-workouts, testosterone boosters, fat burners, amino acids, and carb-concoctions! And rightfully so, as every aspiring bodybuilding, physique athlete, or fitness buff must learn the most effective training methods, the ins and outs of nutrition, which supplements to take, and how to properly stack them for optimal results. All of these things are most certainly at the core of any successful physical transformation program. &nbsp; However, no dialogue on building muscle, melting fat, or enhancing strength and performance would be complete without discussing the mind’s role in the equation! In fact, I feel it is my duty as a global prep coach and trainer to share with TopDoctor Magazine readers what may be the most critical element in their pursuit of reaching the outer limits of their genetic potential. &nbsp; <img class="wp-image-32655 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/power-of-the-mind-1-819x1024.png" alt="power of the mind 1" width="819" height="1024" /> &nbsp; Let’s stop and think about it for a moment. What exactly is it that most often separates the good from the great? The average athlete from the all-star? The common competitor from the champion? The big from the best? Is it luck? Is it genetics? Is it a secret exercise, food, or pill? Or is it something that each and every one of us is capable of tapping into if we are willing to reach far enough? There is something we could learn to harness to significantly hasten our results in the gym and positively affect the very direction of our lives. The truth is most tend to mistakenly look for external solutions to their bodybuilding and fitness “problems.” What I wish you to understand, however, is that the true key to significant progress lies somewhere within. &nbsp; Yes, my fellow gym enthusiasts, I am talking about your brain…or, more specifically, your mind. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter” is real. Turning the impossible into the possible begins in your head… then bleeds into your heart, and finally engulfs your entire spirit. Allow your mind to lead the way, and your body will surely follow! This is something I can assure you of! &nbsp; Now that I have your cerebrum firing on all cylinders, please read the remainder of this article very carefully and with unwavering focus. If you can take these ideas and ingrain them so deep within your mind that they “burrow” into the subconscious, you will not only be able to live bodybuilding on a whole new level but perhaps your entire existence as well. &nbsp; (1) VISUALIZE FOR MUSCLE SIZE: Every night before you go to sleep, think intensely about precisely what you desire to look like one day. Form a clear visual in your “mind’s eye” of every muscle, vein, split, and striation you wish to see on your body. Imagine your perfect form. Then, visualize the next day’s workout from the first to the last rep. See the gym, the people, and the equipment. Hear the music relentlessly pounding in the speakers, the weights clanging together, and the dumbbells smashing onto the floor. Feel the atmosphere. Imagine the sweat as it drips from your forehead onto your soaked tee shirt as you masterfully perform every rep, inducing the most intense muscle pump you have ever experienced. Embed into your subconscious exactly what you want to accomplish during the workout, and your body will already be pre-programmed to deliver! (2) POSITIVELY BE POSITIVE: Learn to approach each and every workout with an enthusiastic and positive attitude. Believe that you will have a more productive workout today than you did yesterday. Know that the weights will feel lighter and each repetition easier. Invite the pain and embrace the pump. Understand that this workout will bring you one giant step closer to your goals and that every rep of every set will literally demand that your muscles grow bigger, harder, and stronger! Leave all doubt at the door. You will have the most intense and productive workout of your life today - and nothing on this earth can stand in your way. (3) CHANNEL AGGRESSION: Don’t just lift the weights…attack them! Tear them apart! Treat every rep as if it is the last you will ever get to do. Train like your life is on the line. Look at the weights as if they are daring you to move them. Do whatever it takes to psyche yourself up. Yell, growl, slap yourself (just don’t knock yourself out). Think of people you can’t stand (or maybe taxes). Go ahead and get kinda pissed off! Then, channel all that intense anger and emotion into every rep of every set. You cannot simply whisper at your muscles if you want them to respond - you must scream at them! Don’t just go to the gym; go to war! <img class="wp-image-32656 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/power-of-the-mind-2-819x1024.png" alt="power of the mind 2" width="819" height="1024" /> &nbsp; (4) FINE TUNE YOUR FOCUS: During every set, focus profoundly on what you are doing. While resting, concentrate on what you’re about to do. If you are serious about seeking your outer limits, make this the only thing you think about while in the gym. Put away the cell phone, quit the chatter, and stop checking out your fellow gym members. Become one with the body part you are currently targeting. Forge the “mind to muscle” connection. And if you want to work out with a partner, make sure they are just as passionate about training as you are. If you can’t find someone like this, go solo! Always remember one thing: Your time in the gym is a gift, so do not waste a single moment. (5) A HULK DOES NOT SULK: If the first few sets of your workout don’t go as well as planned, do not let that hinder you, nor let that set the tone for the remainder of your workout. If you attempt to set a personal lifting record (like 315 for eight good reps on the bench press) and fail, don’t get depressed – simply shrug it off and regroup. Always leave negativity behind and look ahead. Know in your gut that your next set will improve, and each successive set will build upon the last! The gym is no place to hang your head low, show weakness, or be a crybaby! The gym is your sanctuary, your domain, your temple. It is where you go to leave life’s problems behind and perform your own therapy. While training, you are the boss and sit alone at the controls. You make the rules, set the pace, and make the decisions. Yes, setbacks are bound to occur, but this is when you must dig deep, pick your head up, and overcome! What does not kill you makes you stronger – this is the truth! (6) COMPLACENCY IS ENEMY OF PROGRESS: It’s perfectly okay to pat yourself on the back after a solid set or productive workout, but don’t let that smile get stuck on your face for too long! In other words, enjoy it - then get over it and on with it! Set your sights on the next set or workout, and think about how you plan to crush your previous accomplishments. Complacency is the enemy of a bodybuilder, especially one seeking to reach extraordinary levels. Remember, your body is an adaptive machine; thus, you must constantly push harder to push further. Kick your butt today, but kick it harder tomorrow! You just performed the BB squat with 405 lbs. for the first time? That is awesome! Now it's time to figure out what it will take to nail down 420. To reach your potential, you cannot merely be hungry; you must be starving! &nbsp; <img class="wp-image-32657 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/power-of-the-mind-3-819x1024.png" alt="power of the mind 3" width="819" height="1024" /> (7) THE TOUGH GET GOING: Do not avoid pain…embrace it! Everyone knows the saying, “When the going gets tough, the tough get going!” This sentiment applies precisely to the art of creating significant physical transformation. There is simply no way around it. To achieve “greatness,” you must learn to deal with pain, discomfort, and sometimes, defeat. Learn to think of pain as your closest friend and invite it over whenever you lift a weight. When burning pain occurs (unless it is “injury” pain…please learn the difference) while lifting, do not mark this as the end of your set – but rather just the beginning! Pain is a signal. It is telling you that you have now entered the growth zone. The juncture of the set will trigger the physiological mechanisms that will lead to hypertrophy. When your muscles are on fire, your heart is racing, and the nausea is overwhelming, simply smile – because you are now one step closer to your goal. (8) YOU GOTTA HAVE FAITH: Simply put, you must have faith in yourself and truly believe your path is right. If you have unwavering faith in your workout program, dietary regimen, and supplementation strategy, you will significantly increase your chances of success. Believe in your heart that the road you are navigating is right for you, and do not let anyone get in the way. Surround yourself with people that share in your faith and feed your spirit. Faith is the foundation from which you will grow (literally). (9) DARE TO DREAM: Please do not set limits! Don’t let anyone tell you what you can and cannot accomplish. People defy the “laws” of science and reason every day! Nobody ever thought Roger Maris’ home run record could ever be broken, but it has been smashed more than once! No one ever believed a 4-minute mile would ever be run, and now it is commonplace! A 900 lb bench press was once thought insurmountable; now, some men do reps with it! Conceive, believe, and then achieve! “Those who are afraid to dream are bound by the limits their mind sets for them.” Dreamers see beyond what is and seek out what can be. Always look to raise the bar; once you do, jump over it and dream some more. &nbsp; Find Eric's coaching Services here:<a href="http://www.broserbuilt.com"> www.broserbuilt.com</a> Free Phone Consult:<a href="https://coach.broserbuilt.com"> https://coach.broserbuilt.com</a> Elite Sports Supplements:<a href="http://www.spellbound-nutrition.com"> www.spellbound-nutrition.com</a> Instagram: @coachericbroser TikTok: @coachericbroser Facebook:<a href="https://www.facebook.com/ebroser/"> https://www.facebook.com/ebroser/</a> Inquires to: bodyfx2@aol.com</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/power-of-the-mind-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/the-power-of-the-mind-in-manifesting-muscle/</url> </article> <article> <ID>32779</ID> <title>Chronic Stress: The Silent but Powerful Contributor to Heart Disease</title> <publishDate>2025-02-01 20:10:42</publishDate> <description><div class="et_pb_section et_pb_section_28 et_section_regular" > <div class="et_pb_row et_pb_row_28"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_28 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_28 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Stress is an unavoidable part of modern life. While small doses of stress can motivate us to achieve goals and overcome challenges, chronic stress poses significant risks to our overall health, particularly our cardiovascular system. Numerous studies have demonstrated a clear link between prolonged stress and heart health, showing that stress can contribute to high blood pressure, heart disease, and other related complications. This article will explore the mechanisms through which stress affects heart health, the conditions it exacerbates, and ways to mitigate its impact. <h3>Understanding Stress and Its Mechanisms</h3> Stress is the body’s response to a perceived threat or challenge, activating the “fight-or-flight” response. During this reaction, the hypothalamus signals the adrenal glands to release stress hormones, such as adrenaline and cortisol. These hormones increase heart rate, elevate blood pressure, and redirect blood flow to essential muscles to prepare the body for action. While this response is beneficial in short-term situations, prolonged activation due to chronic stress can strain the cardiovascular system. <h3>Increased Risk of Hypertension</h3> One primary way stress impacts heart health is by contributing to high blood pressure or hypertension. When the body experiences stress, blood vessels constrict to increase blood pressure, ensuring adequate oxygen supply to vital organs. However, constant stress keeps blood pressure elevated, putting undue strain on arterial walls. Chronic hypertension is a leading risk factor for heart attacks and strokes. A study published in Hypertension found that individuals with high levels of perceived stress were 22% more likely to develop hypertension compared to those with lower stress levels.1 Furthermore, the American Heart Association warns that stress-induced behaviors, such as overeating and increased alcohol consumption, can exacerbate high blood pressure.2 &nbsp; <img class="wp-image-32788 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/chronic-stress-1-1024x536.png" alt="chronic stress 1" width="1024" height="536" /> <h3>Accelerated Atherosclerosis</h3> Stress also contributes to atherosclerosis, the buildup of fatty deposits in the arteries. This process is driven by inflammation, which stress amplifies through elevated cortisol levels. Chronic inflammation can damage arterial walls, encouraging the deposition of cholesterol and other substances, which leads to plaque formation. A study in the Journal of the American College of Cardiology revealed that people with chronic stress have higher C-reactive protein (CRP) levels, a marker of inflammation linked to atherosclerosis.3 Over time, atherosclerosis can narrow the arteries, reducing blood flow to the heart and increasing the risk of coronary artery disease and heart attacks. <h3>Heart Rhythm Disorders</h3> Stress has been implicated in causing arrhythmias or irregular heartbeats. The release of stress hormones, particularly adrenaline, can overstimulate the heart’s electrical system, leading to palpitations or more severe arrhythmias. For individuals with preexisting heart conditions, stress-induced arrhythmias can be life-threatening. Research published in Circulation noted that patients with anxiety disorders were at higher risk for atrial fibrillation, a common type of arrhythmia.4 This underscores the importance of managing stress for individuals with or without underlying cardiac issues. <h3>Stress-Induced Cardiomyopathy</h3> Also known as “broken heart syndrome” or Takotsubo cardiomyopathy, stress-induced cardiomyopathy occurs when extreme emotional or physical stress weakens the heart muscle. This condition mimics the symptoms of a heart attack, including chest pain and shortness of breath, but it is usually temporary. The exact mechanism behind stress-induced cardiomyopathy is not fully understood, but it is believed to involve a sudden surge of stress hormones that temporarily impair heart function. While most patients recover fully within weeks, the condition highlights the significant impact of acute stress on cardiac health. <h3> </h3> <h3><img class="wp-image-32789 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/chronic-stress-2-1024x536.png" alt="chronic stress 2" width="1024" height="536" /></h3> &nbsp; <h3>Behavioral Links Between Stress and Heart Health</h3> Chronic stress often leads to unhealthy behaviors that further harm the heart. These include: <ol> <li style="font-weight: 400;" aria-level="1">Poor Diet: Stress can trigger cravings for high-fat, high-sugar foods, which contribute to obesity and high cholesterol levels.</li> <li style="font-weight: 400;" aria-level="1">Physical Inactivity: Stress-induced fatigue may reduce motivation for exercise, leading to a sedentary lifestyle.</li> <li style="font-weight: 400;" aria-level="1">Substance Abuse: Many people turn to alcohol, tobacco, or other substances to cope with stress, all of which have detrimental effects on heart health.</li> <li style="font-weight: 400;" aria-level="1">Poor Sleep: Stress often disrupts sleep patterns, and insufficient sleep has been linked to increased blood pressure and inflammation.</li> </ol> A review in Psychosomatic Medicine found that stress-related behaviors accounted for up to 30% of the variance in heart disease outcomes.5 These findings emphasize the need for holistic approaches to stress management. <h3>The Role of Chronic Stress in Heart Disease</h3> Heart disease, the leading cause of death worldwide, is strongly linked to chronic stress. Stress contributes to the development and progression of several heart conditions, including: <ol> <li style="font-weight: 400;" aria-level="1">Coronary Artery Disease (CAD): Prolonged stress accelerates atherosclerosis and increases the risk of CAD.</li> <li style="font-weight: 400;" aria-level="1">Myocardial Infarction (Heart Attack): Chronic stress can trigger heart attacks by increasing clot formation and reducing blood flow to the heart.</li> <li style="font-weight: 400;" aria-level="1">Heart Failure: Persistent stress can weaken the heart muscle, leading to heart failure over time.</li> </ol> A groundbreaking study from the Lancet highlighted the connection between stress and heart disease, showing that individuals with high stress levels were at a 50% greater risk of experiencing a cardiovascular event.6 Stress Management Strategies to Protect Heart Health Fortunately, effective stress management can significantly reduce the risk of stress-related heart problems. Strategies include: <ol> <li style="font-weight: 400;" aria-level="1">Regular Exercise: Physical activity reduces cortisol levels and improves cardiovascular fitness. Activities like walking, swimming, and yoga are particularly beneficial.</li> <li style="font-weight: 400;" aria-level="1">Mindfulness and Meditation: Practices like mindfulness meditation and deep breathing exercises help lower stress and improve heart rate variability.</li> <li style="font-weight: 400;" aria-level="1">Healthy Diet: Consuming a diet rich in fruits, vegetables, lean proteins, and whole grains supports heart health and reduces the impact of stress.</li> <li style="font-weight: 400;" aria-level="1">Social Support: Building strong relationships and seeking support from friends and family can buffer the effects of stress.</li> <li style="font-weight: 400;" aria-level="1">Professional Help: Therapy or counseling can provide coping mechanisms and emotional support for severe stress.</li> </ol> <h3>Conclusion</h3> Stress is a silent but powerful contributor to heart disease. From hypertension and atherosclerosis to arrhythmias and stress-induced cardiomyopathy, the impact of stress on the cardiovascular system is profound. However, by recognizing the dangers of chronic stress and adopting effective management strategies, individuals can protect their heart health and improve their overall well-being. Taking proactive steps to reduce stress is not only vital for the heart but also essential for a longer, healthier life. &nbsp; <h3>References</h3> <ol> <li style="font-weight: 400;" aria-level="1">Spruill, T. M. (2010). Chronic psychosocial stress and hypertension. Hypertension, 55(4), 1064-1071.</li> <li style="font-weight: 400;" aria-level="1">American Heart Association. “Limiting Alcohol to Manage High Blood Pressure.” www.heart.org, 2016. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/limiting-alcohol-to-manage-high-blood-pressure.</li> <li style="font-weight: 400;" aria-level="1">Ridker, P. M., et al. (2000). C-reactive protein and other markers of inflammation in the prediction of cardiovascular disease. Journal of the American College of Cardiology, 46(6), 1113-1119.</li> <li style="font-weight: 400;" aria-level="1">Chen, X., et al. (2018). Anxiety disorders and the risk of atrial fibrillation: A systematic review and meta-analysis. Circulation, 137(13), 1260-1267.</li> <li style="font-weight: 400;" aria-level="1">Dimsdale, J. E. (2008). Psychological stress and cardiovascular disease. Psychosomatic Medicine, 70(6), 674-679.</li> <li style="font-weight: 400;" aria-level="1">Yusuf, S., et al. (2004). Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): Case-control study. The Lancet, 364(9438), 937-952.</li> </ol> &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/chronic-stress-cover.png</images> <url>https://topdoctormagazine.com/wellness/chronic-stress-the-silent-but-powerful-contributor-to-heart-disease/</url> </article> <article> <ID>32765</ID> <title>Strength Training, the Rested Effort, and the Art and Science of Recuperation</title> <publishDate>2025-02-01 19:59:43</publishDate> <description><div class="et_pb_section et_pb_section_29 et_section_regular" > <div class="et_pb_row et_pb_row_29"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_29 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_29 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The more complete the recovery, the more often result-producing sessions can be undertaken. The goal of strength training is something quite profound: strengthen and build muscle, thicken brittle bones, increase tendon and ligament tensile strength, and improve mobility and functionality, all of which add up to an improved quality of life. The good news for the neophyte strength trainer is that if done right, resistance training strength gains come quickly and with a surprisingly small amount of training time needed. With the right system, tools, situation, and attitude, the untrained can increase raw strength by 50% in 60 days with a total training time of one hour per week. For the frail and getting frailer, this is life-changing. No matter how old or deep a physical hole one might be standing in, practical strength training will factually, irrefutably make any body stronger, thereby improving the quality of life. Resistance training is all about struggle and numbers. It is called “resistance” training because a lack of resistance equates to a lack of results. Modern fitness teachers seek to take the resistance, the struggle, and the gut-busting effort out of resistance training, making it a more sellable commodity. The strength gains are a result, not of avoiding or exorcising struggle; gains come from seeking out and embracing the struggle, for example, some form of maximum physical effort. If something can be reduced to a numerical identity, it can be improved upon. Fuzzy goals are never attained. Strength training is all about numbers: sets, reps, session duration, time between sets and sessions, session content, and “intensity enhancers.” Strength trainers periodize; periodization is intricate numerical preplanning. The trainee creates appropriate, realistic, obtainable, motivating performance and physique goals. Overarching goals are set in a time frame. Twelve weeks is a typical length for a periodized “cycle.” &nbsp; <img class="wp-image-32772 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/the-rested-effort-1-819x1024.png" alt="the rested effort 1" width="819" height="1024" /> The Superager Elite: Bodybuilding Champion Ernestine Sheperd at Age 80 The secret to success is to purposefully and maximally stress muscles to such a severe and consistent intensity that the stressed muscles strengthen and grow; this is a defensive bodily reaction. The body will not strengthen and grow in response to lesser stresses, as there is insufficient psychological incentive. To trigger the adaptive response requires some expression of 100% effort. Further, the 100% effort needs to occur when the body is 100% rested. If a 100% effort is undertaken when the body is 78% rested, results will be necessarily subpar – how could they not be? Every strength trainer can use empirically proven recovery-accelerating protocols and procedures to hasten complete, 100% recovery. The quicker the trainee attains 100% recovery, the more sessions they can accomplish. A man recovering every third day can train 10 times in 30 days, whereas a man needing five days to fully recover trains six times in 30 days. Recovery enhancers can take many forms. Below is a partial listing of techniques and tactics, tools, and strategies used by elite strength trainers with varying degrees of success. Here is a partial listing of popular and battle-tested ways to speed up workout recovery. <ul> <li>Nutrition</li> <li>Steam room</li> <li>Sauna</li> <li>Infrared sauna</li> <li>Whirlpool</li> <li>Ice bath</li> <li>Deep tissue massage</li> <li>Exercise flushing</li> </ul> Using a combination of these workout recovery protocols can help one recover quickly and effectively after an intense strength-training session.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/the-rested-effort-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/strength-training-the-rested-effort-and-the-art-and-science-of-recuperation/</url> </article> <article> <ID>32719</ID> <title>Can Peptides Reverse Cardiovascular Aging? Exploring the Synergy of Fitness, Longevity, and Heart-Health</title> <publishDate>2025-02-01 19:00:01</publishDate> <description><div class="et_pb_section et_pb_section_30 et_section_regular" > <div class="et_pb_row et_pb_row_30"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_30 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_30 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Words by Eric Falstrault When it comes to aging, cardiovascular health is one of the most critical factors for longevity and quality of life. With advancements in science, we now understand that combining interval-style resistance training, such as German Body Composition (GBC), with cutting-edge anti-aging peptides can significantly improve heart health, enhance body composition, maximize recovery, and support longevity. This article is inspired by Ashleigh and my long-time mentor and friend, Charles Poliquin. Charles not only refined the GBC system but also embodied a passion for bridging science with practical application to improve lives. His legacy lives on in methods like GBC, which align perfectly with modern understandings of fitness, peptides, and heart health. The Heart of German Body Composition Training GBC training is an interval-based resistance training system designed to maximize fat loss, improve body composition, and enhance cardiovascular efficiency. Initially developed by Hala Rambie and later refined by Charles Poliquin, this method incorporates short rest periods, compound movements, and strategic sequencing to produce maximum lactate and trigger a surge in growth hormone (HGH). How GBC Works for Heart Health <ul> <li>Interval Structure: Similar to high-intensity interval training (HIIT), GBC alternates between intense work (e.g., 45–60 seconds of resistance training) and brief rest periods (30–45 seconds). This approach elevates heart rate, increases VO2 max, and strengthens the cardiovascular system.</li> <li>HGH Production: Lactate-driven workouts stimulate the release of HGH, which not only supports fat loss but also aids in recovery and tissue repair. This makes HGH a natural ally in anti-aging efforts and heart health.</li> </ul> <img class="wp-image-32750 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-1-819x1024.png" alt="peptides reverse cardiovascular 1" width="819" height="1024" /> &nbsp; Charles Poliquin’s Legacy and the Science of Longevity Charles Poliquin was a pioneer in functional strength training and a mentor who inspired countless coaches and athletes, including Ashleigh and me. His work refining German Body Composition (GBC) training has stood the test of time because it delivers results for fat loss and metabolic and cardiovascular health. Today, we honor and extend Charles’s vision by integrating modern peptide therapies with his timeless principles. GBC training already mirrors interval-style cardiovascular training using weights. By incorporating cutting-edge peptides, we create a holistic approach to fat loss and heart health that surpasses traditional methods. A Workout Program for Heart Health and Longevity This program is built around two progressive levels of intensity, tailored to trainees of varying experience levels. By combining the core principles of German Body Composition (GBC) with modern interval-based resistance training techniques, the system promotes fat loss, enhances heart health, and maximizes growth hormone (HGH) production. Each phase challenges the body with increasing intensity while aligning with longevity and cardiovascular wellness principles. &nbsp; Level 1: Foundational Strength and Heart Health Level 1 is designed for beginners or those new to GBC principles. It focuses on building a strong foundation, using compound and isolation exercises combined in circuits to generate lactate and stimulate HGH production. The rest periods are slightly longer, allowing recovery while maintaining an elevated heart rate. Day 1: Beginner <ul> <li>A1. DB Lunges – 15-20 reps, rest 30 sec</li> <li>A2. Flat DB Chest Press – 10 reps, rest 30 sec</li> <li>A3. Lying Leg Curl – 10 reps, rest 30 sec</li> <li>A4. Medium Pronated Grip Lat Pulldown – 10 reps, rest 90 sec</li> </ul> Repeat A1 to A4 for 4 sets. <ul> <li>B1. Leg Press – 12-15 reps, rest 30 sec</li> <li>B2. Seated Lateral Raise – 12-15 reps, rest 30 sec</li> <li>B3. Swiss Ball Crunch – 15-20 reps, rest 60 sec</li> </ul> Repeat B1 to B3 for 3 sets. <img class="wp-image-32751 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-2-819x1024.png" alt="peptides reverse cardiovascular 2" width="819" height="1024" /> Day 2: Beginner <ul> <li>A1. Step-Ups – 15-20 reps, rest 30 sec</li> <li>A2. Standing DB Shoulder Press – 10 reps, rest 30 sec</li> <li>A3. Lying Leg Curl (Plantar Flexed, Neutral) – 10 reps, rest 30 sec</li> <li>A4. Seated Cable Row – 10 reps, rest 120 sec</li> </ul> Repeat A1 to A4 for 4 sets. <ul> <li>B1. DB Squats (Heels Elevated) – 15-20 reps, rest 30 sec</li> <li>B2. Seated Row to Neck (with Rope) – 12-15 reps, rest 90 sec</li> </ul> Repeat B1 to B2 for 4 sets. &nbsp; <img class="wp-image-32752 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-3-819x1024.png" alt="peptides reverse cardiovascular 3" width="819" height="1024" /> Level 2: Hypertrophy-Specific Training This level introduces more focused supersets to enhance hypertrophy and HGH production. Rest periods are reduced slightly to create muscular fatigue and maintain an elevated heart rate. Day 1 Hypertrophy <ul> <li>A1. DB Split Squats – 12-15 reps, rest 45 sec</li> <li>A2. Flat DB or Barbell Bench Press – 8-10 reps, rest 45 sec</li> </ul> Repeat A1 to A2 for 4 sets. <ul> <li>B1. Barbell Zercher Good Morning – 12-15 reps, rest 45 sec</li> <li>B2. One-Arm Lat Pulldown – 8-10 reps, rest 45 sec</li> </ul> Repeat B1 to B2 for 4 sets. <ul> <li>C1. Swiss Ball Crunch – 10-12 reps, rest 60 sec</li> </ul> Repeat C1 for 4 sets. <img class="wp-image-32753 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-4-819x1024.png" alt="peptides reverse cardiovascular 4" width="819" height="1024" /> Day 2 Hypertrophy <ul> <li>A1. Barbell Back Squats – 8-10 reps, rest 45 sec</li> <li>A2. Close-Grip Incline DB Triceps Press – 8-10 reps, rest 45 sec</li> </ul> Repeat A1 to A2 for 4 sets. <ul> <li>B1. One-Legged Lying Leg Curl – 12-15 reps, rest 45 sec</li> <li>B2. Standing Barbell Curls (Shoulder Width) – 8-10 reps, rest 45 sec</li> </ul> Repeat B1 to B2 for 4 sets. <ul> <li>C1. Low Pulley Side Bend – 10-12 reps, rest 60 sec</li> </ul> Repeat C1 for 4 sets. <img class="wp-image-32754 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-5-819x1024.png" alt="peptides reverse cardiovascular 5" width="819" height="1024" /> Level 3: Advanced Compound Training This level is designed for seasoned trainees who are ready to push their limits. It focuses on heavy compound movements with minimal rest between exercises, demanding maximum effort and delivering exceptional cardiovascular and metabolic benefits. The goal is to use 10-12 RM weights while completing all sets with only 60 seconds of rest between exercises. Day 1: Advanced full-body <ul> <li>A1. Barbell Back Squats – 8-10 reps, rest 60 sec</li> <li>A2. Barbell Chest Bench Press – 8-10 reps, rest 60 sec</li> <li>A3. Barbell Deadlifts – 8-10 reps, rest 60 sec</li> <li>A4. Medium Neutral Grip Pull-Ups – 8-10 reps, rest 60 sec</li> </ul> Repeat A1 to A4 for 4 sets. &nbsp; Day 2: Advanced full-body <ul> <li>A1. DB Split Squats – 8-10 reps, rest 60 sec</li> <li>A2. Triceps Dips – 8-10 reps, rest 60 sec</li> <li>A3. Lying Leg Curl (Plantar Flexed, Neutral) – 8-10 reps, rest 60 sec</li> <li>A4. Bent-Over Barbell Supinated Grip Rows – 8-10 reps, rest 60 sec</li> </ul> Repeat A1 to A4 for 4 sets. <h3> </h3> <h3>The Role of Peptides in Cardiovascular Aging and Training</h3> Words by Ashleigh Quint Advancements in peptide science have paved the way for powerful interventions in managing cardiovascular aging, enhancing athletic performance, and supporting recovery. Individuals can promote heart health, improve exercise capacity, and support systemic recovery by strategically incorporating peptides alongside a structured German Body Composition (GBC) training regimen. &nbsp; Key Peptides for Cardiovascular Health and Training Peptides have unique and targeted effects on the body, making them valuable for cardiovascular support, tissue repair, and anti-aging. Below are peptides commonly used to address these goals: &nbsp; <img class="wp-image-32755 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-6-819x1024.png" alt="peptides reverse cardiovascular 6" width="819" height="1024" /> &nbsp; Rotating Peptides: Maximizing Efficacy and Avoiding Tolerance Rotating peptides ensures the body remains responsive to their effects. Continuous use of certain peptides, such as CJC-1295 with Ipamorelin, can lead to receptor desensitization, reducing their efficacy. <ul> <li>Daily Peptides: BPC-157 and NAD+ can be used daily for systemic benefits without risk of desensitization.</li> <li>Cycled Peptides: Peptides like CJC-1295 with Ipamorelin and FOXO4-DRI are best used in cycles (e.g., 8-12 weeks on, followed by a 4-week break) to maintain their effectiveness.</li> </ul> Pre-Workout vs. Post-Workout Peptide Use Peptides can serve different roles depending on when they are administered. Pre-Workout Peptides <ul> <li>Purpose: To enhance performance by increasing growth hormone release, improving vascular flow, and preparing tissues for the workload.</li> <li>Examples:</li> <li>CJC-1295 with Ipamorelin: Enhances fat metabolism and energy availability.</li> <li>GHK-Cu: Improves vascular response and tissue oxygenation.</li> </ul> Post-Workout Peptides <ul> <li>Purpose: To support recovery, reduce inflammation, and repair cardiovascular and muscular tissues.</li> <li>Examples:</li> <li>BPC-157: Reduces inflammation and accelerates healing.</li> <li>TB-500: Promotes tissue repair and angiogenesis.</li> <li>FOXO4-DRI: Clears senescent cells and regenerates tissues.</li> </ul> Why Combine Peptides vs. Use Them Individually Combining Peptides <ul> <li>Benefit: Peptides like CJC-1295 with Ipamorelin and BPC-157 work synergistically to enhance performance and recovery. Combined, they maximize outcomes by simultaneously addressing multiple pathways, such as boosting growth hormone, reducing inflammation, and supporting tissue repair.</li> <li>Example: A pre-workout dose of CJC-1295 with Ipamorelin, followed by post-workout BPC-157 and TB-500, optimizes both performance and recovery.</li> </ul> Using Peptides Individually <ul> <li>Benefit: Individual peptides can be used to target specific needs. For instance, BPC-157 may be sufficient for someone focused on injury recovery, while CJC-1295 with Ipamorelin is better suited for growth hormone deficiencies or fat metabolism.</li> <li>Example: On off-training days, BPC-157 and NAD+ alone may provide systemic support without overloading pathways.</li> </ul> Timing and Frequency for a 2-4x Per Week GBC Training Cycle GBC training emphasizes high-intensity, short-rest interval workouts that boost cardiovascular efficiency while building lean muscle. Integrating peptides into a GBC cycle requires careful timing to maximize benefits: &nbsp; <img class="wp-image-32756 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-7-819x1024.png" alt="peptides reverse cardiovascular 7" width="819" height="1024" /> &nbsp; Timing and Frequency for a 2-4x Per Week GBC Training Cycle The table below provides peptide usage protocols tailored for training days and off days within a GBC (German Body Composition) training cycle, performed 2-4 times per week. Protocols are adjusted for men and women where applicable. Do Peptide Dosages Differ Between Males and Females? When it comes to peptide therapy, dosage amounts can vary significantly between males and females due to key physiological differences, including body weight, hormonal levels, and individual goals. Understanding these distinctions ensures the safe and effective use of peptides for various outcomes, such as recovery, anti-aging, or performance enhancement. <ol> <li>Body Weight Considerations</li> </ol> Peptides are often dosed based on body weight, typically in micrograms per kilogram. Since males generally have higher body weight and lean muscle mass, their dosage requirements tend to be higher than females to achieve similar effects. <ol start="2"> <li>Hormonal Variances</li> </ol> Hormonal differences between males and females can also influence how peptides work. For example, peptides that stimulate growth hormone release (such as CJC-1295 or Ipamorelin) or aid in tissue repair (like BPC-157) may have stronger effects in females at lower doses due to heightened sensitivity or hormonal fluctuations. <ol start="3"> <li>Goal-Driven Dosage Adjustments</li> </ol> The purpose of peptide therapy often determines the dosage. Females may use lower doses to achieve goals such as improved recovery, enhanced skin health, or mild fat loss. In contrast, males pursuing muscle growth or enhanced athletic performance might require higher doses to align with their objectives. <ol start="4"> <li>Minimizing Side Effects</li> </ol> When using peptides, females can be more susceptible to certain side effects, such as water retention or hormonal imbalances. Therefore, careful dosing and monitoring are essential to avoid overstimulation or adverse reactions. Tailoring peptide therapy to individual needs while considering these biological differences ensures optimal results. Always consult with a qualified healthcare professional to determine the appropriate peptide protocol for your specific goals and health profile. <img class="wp-image-32757 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-8-819x1024.png" alt="peptides reverse cardiovascular 8" width="819" height="1024" /> &nbsp; NAD+: A Cornerstone for Cardiovascular Health NAD+ plays a vital role in cellular energy production by fueling mitochondrial function. As NAD+ levels decline with age, oxidative stress and inflammation increase, contributing to cardiovascular aging. Supplementation with NAD+ helps: <ul> <li>Enhance mitochondrial efficiency.</li> <li>Reduce oxidative stress and inflammation.</li> <li>Improve endothelial function and vascular repair.</li> <li>Support energy metabolism, vital for both heart and skeletal muscles.</li> </ul> By combining NAD+ with peptides, individuals can address both immediate performance needs and long-term cardiovascular health. Peptides and NAD+ provide cutting-edge tools for optimizing cardiovascular health, enhancing recovery, and supporting performance. When paired with GBC training, they offer a synergistic approach to reversing aging, promoting tissue repair, and building resilience. Rotating peptides, timing their use strategically, and effectively combining them ensures both short-term results and long-term health benefits. References: <ol> <li style="font-weight: 400;" aria-level="1">Schaefer, C., et al. “The Role of Peptides in Cardiovascular Regeneration.” Journal of Clinical Biochemistry, 2021.</li> <li style="font-weight: 400;" aria-level="1">Sinclair, D. “NAD+ and Mitochondrial Health in Aging.” Cell Metabolism, 2020.</li> <li style="font-weight: 400;" aria-level="1">Smith, J., et al. “BPC-157 and Tissue Repair: Implications for Cardiovascular and Musculoskeletal Health.” Journal of Peptide Science, 2022.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/peptides-reverse-cardiovascular-cover.png</images> <url>https://topdoctormagazine.com/wellness/can-peptides-reverse-cardiovascular-aging-exploring-the-synergy-of-fitness-longevity-and-heart-health/</url> </article> <article> <ID>32705</ID> <title>Heart-Healthy Avocado and Chickpea Salad Wraps</title> <publishDate>2025-02-01 18:27:06</publishDate> <description><div class="et_pb_section et_pb_section_31 et_section_regular" > <div class="et_pb_row et_pb_row_31"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_31 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_31 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Avocado, often referred to as a "superfood," is a nutrient-dense fruit that offers a wide range of health benefits. Packed with healthy fats, vitamins, and minerals, it supports overall well-being and is a versatile addition to any diet. <h4>Nutritional Powerhouse</h4> Avocados are rich in monounsaturated fats, which are heart-healthy and help reduce harmful cholesterol levels. They are an excellent source of vitamins such as K, E, and several B vitamins, as well as minerals like potassium and magnesium. One avocado contains nearly twice the potassium of a banana, making it essential for maintaining healthy blood pressure. <h4>Heart Health</h4> The monounsaturated fats in avocados can lower LDL ("bad") cholesterol while increasing HDL ("good") cholesterol, reducing the risk of heart disease. Additionally, avocados contain beta-sitosterol, a plant compound that helps maintain healthy cholesterol levels. <h4>Digestive Support</h4> Avocados are high in dietary fiber, with one fruit providing about 10 grams, supporting healthy digestion and regular bowel movements. Fiber also helps maintain stable blood sugar levels and promotes feelings of fullness, aiding in weight management. <h4>Skin and Eye Health</h4> Avocados are rich in antioxidants like lutein and zeaxanthin, which support eye health by protecting against cataracts and age-related macular degeneration. Their vitamin E content helps nourish and protect the skin, keeping it youthful and hydrated. &nbsp; <img class="wp-image-32711 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/avocado-wraps-1-1024x536.png" alt="avocado wraps 1" width="1024" height="536" /> &nbsp; <h3>Healthy Avocado Recipe: Avocado and Chickpea Salad Wraps</h3> <h4>Ingredients:</h4> <ul> <li style="font-weight: 400;" aria-level="1">2 ripe avocados, mashed</li> <li style="font-weight: 400;" aria-level="1">1 cup canned chickpeas, drained and rinsed</li> <li style="font-weight: 400;" aria-level="1">1/4 cup red onion, finely diced</li> <li style="font-weight: 400;" aria-level="1">1/4 cup fresh cilantro, chopped</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon fresh lime juice</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon cumin</li> <li style="font-weight: 400;" aria-level="1">Salt and pepper to taste</li> <li style="font-weight: 400;" aria-level="1">Whole-grain wraps or lettuce leaves for serving</li> </ul> <h4>Instructions:</h4> <ol> <li style="font-weight: 400;" aria-level="1">In a medium bowl, mash the avocados until smooth.</li> <li style="font-weight: 400;" aria-level="1">Add the chickpeas and lightly mash them, leaving some whole for texture.</li> <li style="font-weight: 400;" aria-level="1">Mix in the red onion, cilantro, lime juice, cumin, salt, and pepper.</li> <li style="font-weight: 400;" aria-level="1">Spoon the mixture onto whole-grain wraps or large lettuce leaves.</li> <li style="font-weight: 400;" aria-level="1">Roll up the wraps or fold the lettuce leaves to enclose the filling.</li> <li style="font-weight: 400;" aria-level="1">Serve immediately or refrigerate for up to 24 hours.</li> </ol> This recipe is a perfect combination of healthy fats, fiber, and plant-based protein, making it a nutritious and satisfying meal option. Enjoy!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/avocado-wraps-cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/heart-healthy-avocado-and-chickpea-salad-wraps/</url> </article> <article> <ID>32665</ID> <title>Know Your Numbers</title> <publishDate>2025-02-01 18:25:32</publishDate> <description><div class="et_pb_section et_pb_section_32 et_section_regular" > <div class="et_pb_row et_pb_row_32"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_32 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_32 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today’s fast-paced world, staying on top of your health can often take a backseat to other priorities. However, understanding your medical numbers, such as blood pressure, cholesterol levels, calcium, vitamin D, and triglycerides, is crucial for maintaining optimal health and preventing chronic illnesses. &nbsp; These values serve as key indicators of your body’s overall condition and can provide early warnings about potential health issues. Unfortunately, many adults are unfamiliar with their personal numbers, and the only time some think of these numbers is when they are at the healthcare provider’s office. Here’s why knowing these numbers is essential. &nbsp; <h3>Early Detection of Health Problems</h3> Your medical numbers can reveal underlying health problems before symptoms become noticeable. For instance: <ul> <li style="font-weight: 400;" aria-level="1">Blood pressure: High blood pressure (hypertension) is often called the "silent killer" because it usually has no symptoms but significantly increases the risk of heart disease and stroke.</li> <li style="font-weight: 400;" aria-level="1">Cholesterol: Elevated cholesterol levels can lead to plaque buildup in arteries, increasing the risk of cardiovascular disease.</li> <li style="font-weight: 400;" aria-level="1">Calcium and Vitamin D: Imbalances in these nutrients can signal osteoporosis or kidney issues.</li> </ul> &nbsp; Regular monitoring allows for early detection, enabling you and your healthcare provider to take timely action. &nbsp; <h3>Prevention of Chronic Diseases</h3> Understanding and managing your medical numbers can help prevent the onset of chronic conditions. For example: <ul> <li style="font-weight: 400;" aria-level="1">Triglycerides: High triglycerides, a type of fat in the blood, are linked to an increased risk of heart disease and pancreatitis.</li> <li style="font-weight: 400;" aria-level="1">Blood sugar levels: Monitoring these levels can help identify prediabetes or diabetes, allowing for lifestyle adjustments to prevent progression.</li> </ul> &nbsp; Keeping your numbers within healthy ranges can significantly reduce your risk of long-term health problems. <h3> </h3> <img class="wp-image-32672 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/know-your-numbers-1-1024x536.png" alt="know your numbers 1" width="1024" height="536" /> &nbsp; <h3>Personalized Health Management</h3> Everyone’s body is unique, and knowing your medical numbers allows you to tailor your health plan accordingly. For instance: <ul> <li style="font-weight: 400;" aria-level="1">If you have low vitamin D levels, you might need to increase sun exposure, adjust your diet, or take supplements.</li> <li style="font-weight: 400;" aria-level="1">High cholesterol may require dietary changes, increased physical activity, or medication.</li> </ul> &nbsp; Understanding your specific needs empowers you to make informed decisions about your health. &nbsp; <h3>Monitoring the Effects of Lifestyle Changes</h3> Whether adopting a new diet, exercise program, or medication, tracking your medical numbers provides measurable feedback on your progress. Seeing improvements in blood pressure or cholesterol levels can help motivate you to maintain healthy habits. &nbsp; If you haven't received a copy of your blood work results yet, request one the next time you visit your healthcare provider. It is your right to obtain and review the results. Don’t be overwhelmed; focus on your numbers. &nbsp; Ever since I was diagnosed with Thyroid Cancer, I have tracked my key numbers, including information pertaining to thyroid function, such as TSH, T4, and T3. This enables me to quickly see how my numbers are changing and whether I need to adjust my lifestyle. &nbsp; For example, my cholesterol tends to be high despite living a healthy lifestyle, which includes a well-balanced diet and exercise. High cholesterol is not uncommon for individuals who have had thyroid cancer. That doesn’t mean it is acceptable; it’s just a fact requiring my ongoing attention. Taking statins is not the answer for me, so I tend to follow a stricter diet, knowing that it’s up to me to get my cholesterol under control. &nbsp; <h3>Empowering Preventive Care</h3> Preventive healthcare focuses on reducing the risk of diseases rather than treating them after they occur. Regularly checking your medical numbers aligns with this approach, helping you: <ul> <li style="font-weight: 400;" aria-level="1">Schedule timely medical checkups</li> <li style="font-weight: 400;" aria-level="1">Identify risk factors based on family history or lifestyle</li> <li style="font-weight: 400;" aria-level="1">Discuss preventive measures with your healthcare provider</li> </ul> &nbsp; <img class="wp-image-32673 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/know-your-numbers-2-1024x536.png" alt="know your numbers 2" width="1024" height="536" /> &nbsp; <h3>The Role of Each Medical Number</h3> <ul> <li> Blood Pressure: High or low blood pressure can affect kidney function beyond cardiovascular health. Lifestyle factors like sodium intake and stress play a significant role in its regulation.</li> <li> Cholesterol: Understanding the HDL to LDL cholesterol ratio provides a view of cardiovascular health. A higher HDL (good cholesterol) level helps remove LDL (bad cholesterol) from your arteries.</li> <li> Calcium Levels: Besides bone health, calcium impacts muscle function, nerve signaling, and blood clotting. Abnormal levels may indicate issues with the parathyroid gland or other metabolic disorders.</li> <li> Vitamin D: This nutrient is essential for bones and immune function, mood regulation, and possibly even cancer prevention. Many people, especially those living in areas with limited sunlight, may be deficient.</li> <li> Triglycerides: High levels are often tied to obesity, type 2 diabetes, and excessive alcohol consumption. They provide insight into how your body processes sugar and fat.</li> </ul> <h3>Tips for Maintaining Healthy Numbers</h3> <ul> <li> Diet: Focus on a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.</li> <li> Exercise: Regular physical activity helps regulate blood pressure, cholesterol, and blood sugar levels.</li> <li> Stress Management: Chronic stress can negatively impact many medical numbers. Mindfulness, meditation, or hobbies can be great stress relievers.</li> <li> Hydration: Staying adequately hydrated supports kidney health and helps maintain proper calcium and blood pressure levels.</li> </ul> &nbsp; <h3>Key Medical Numbers to Monitor</h3> Here are some critical numbers to keep an eye on and their general healthy ranges: <ul> <li style="font-weight: 400;" aria-level="1">Blood Pressure: Below 120/80 mmHg</li> <li style="font-weight: 400;" aria-level="1">Total Cholesterol: Less than 200 mg/dL</li> <li style="font-weight: 400;" aria-level="1">HDL (Good Cholesterol): 40 mg/dL or higher</li> <li style="font-weight: 400;" aria-level="1">LDL (Bad Cholesterol): Less than 100 mg/dL</li> <li style="font-weight: 400;" aria-level="1">Triglycerides: Less than 150 mg/dL</li> <li style="font-weight: 400;" aria-level="1">Vitamin D: 20-50 ng/mL</li> <li style="font-weight: 400;" aria-level="1">Calcium: 8.5-10.2 mg/dL</li> </ul> &nbsp; <img class="wp-image-32674 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/know-your-numbers-3-1024x536.png" alt="know your numbers 3" width="1024" height="536" /> &nbsp; <h3>Taking Action</h3> Tracking these values can be as simple as creating a spreadsheet containing the critical numbers, your last lab report date, and your current values. It’s that simple. Each time I visit my healthcare provider and receive a new report, I update the schedule and can easily see which direction my health is moving. &nbsp; Scheduling your appointment to visit your healthcare provider should also be timely. If you haven’t noticed, getting an appointment these days is not easy. Sometimes, you have to wait weeks, even months. Here is my personal tip: at the beginning of the year, I schedule every appointment, including annual physical, mammogram, gynecologist, eye examination, and dentist. If the appointment is for after June, I still mark the appointment on my calendar but also put a note on my calendar at least three months in advance as a reminder to schedule that appointment. In so doing, you are less likely to forget to make your appointment, and you will be able to get in to see your healthcare provider when you actually want to. &nbsp; Your medical numbers are more than just figures; they are vital health indicators. Regular checkups, a balanced diet, exercise, stress management, and following your healthcare provider's recommendations can help keep these values in check. Knowing your numbers is the first step, but taking action is equally important. If you don’t know your numbers yet, schedule an appointment with your healthcare provider to get baseline measurements and develop a plan for regular monitoring. &nbsp; It’s all about being proactive, not reactive. I cannot stress this enough. You and only you are solely responsible for your health and well-being. You cannot outsource this to your healthcare provider. It’s your life; take control of your health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/know-your-numbers-cover.png</images> <url>https://topdoctormagazine.com/research/news/know-your-numbers/</url> </article> <article> <ID>32796</ID> <title>Cardio Miracle: The Most Comprehensive Heart Health Drink in the World</title> <publishDate>2025-02-01 09:00:57</publishDate> <description><div class="et_pb_section et_pb_section_33 et_section_regular" > <div class="et_pb_row et_pb_row_33"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_33 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_33 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">John Hewlett: A Brush with Death and the Birth of Cardio Miracle John Hewlett’s journey is one of transformation, resilience, and scientific discovery. As a successful businessman in the life insurance industry, he never imagined that a personal health crisis would propel him to the cutting edge of cardiovascular science. But in 2007, a brush with death forced him onto an unexpected path—one that would challenge conventional medicine and lead to the creation of a revolutionary health breakthrough. It began with what should have been a routine emergency appendectomy. Instead, complications from the surgery spiraled into a life-threatening ordeal, including internal bleeding that exacerbated underlying cardiovascular issues. Facing the grim prognosis of a quadruple bypass, John was given a choice: accept invasive surgery or seek an alternative path. He chose the latter, embarking on a relentless quest to heal himself naturally. As he delved into scientific research, one molecule continually emerged as the key to cardiovascular health: nitric oxide. He was intrigued by the 1998 Nobel Prize-winning discovery that nitric oxide plays a critical role in signaling vascular function. Could this be the missing link to restoring his health? With a mix of desperation and determination, John experimented with existing nitric oxide supplements, but he found them lacking in effectiveness and sustainability. Fueled by his own survival, John became obsessed with perfecting a formula that could optimize nitric oxide production in the body, not just momentarily but throughout the day. He collaborated with top scientists, exploring the synergy between amino acids, vitamins, and plant-based antioxidants. The result was Cardio Miracle—a meticulously crafted blend of 58 ingredients designed to sustain nitric oxide levels, enhance cellular function, and support heart and oral health. “I became an advocate for nitric oxide therapy, which has a dramatic impact on blood pressure, cardiovascular issues, and overall health,” John explained. Today, Cardio Miracle is more than just a supplement; it embodies John Hewlett’s relentless pursuit of life, a product forged in the crucible of personal adversity. His story remains an inspiration to those seeking to reclaim their health, proving that sometimes, the most profound breakthroughs arise not from laboratories but from the sheer will to survive. &nbsp; <img class="wp-image-32806 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-1-1024x796.png" alt="cardio miracle 1" width="1024" height="796" /> &nbsp; <h3>The Breakthrough: A Results-Oriented Revolution</h3> Dr. Avery Jackson III, M.D., an esteemed neurosurgeon with over two decades of experience and approximately 10,000 procedures to his name, has long been committed to optimizing patient recovery. However, his perspective on healing took a transformative turn in recent years as he recognized that the key to successful medical outcomes extends far beyond the operating room. “I started to notice that many of my patients weren’t healing as well as they should, often due to preventable conditions like diabetes, osteoporosis, or poor vascular health,” Dr. Jackson shared. "It wasn't just about the sutures or the surgery itself—there was something more fundamental at play.” As he delved deeper into the barriers to healing, he identified systemic issues like chronic inflammation, poor circulation, and nitric oxide deficiency—key factors that impede recovery. His search for an innovative solution led him to functional medicine and the remarkable potential of nitric oxide supplementation. “After COVID, my wife, a PA, and I began asking ourselves how we could help people not just recover but thrive. What could we do to give them better tissue quality and resilience for healing, especially when faced with invasive procedures or health challenges?” he reflected. That question ultimately led Dr. Jackson to Cardio Miracle, a revolutionary nitric oxide-boosting supplement that has redefined vascular and cellular health. At a medical conference, he met John Hewlett, the visionary founder of Cardio Miracle, and was introduced to the cutting-edge science behind this breakthrough formulation. Unlike conventional nitric oxide supplements, which are effective for only two to three hours, Cardio Miracle sustains nitric oxide production up to 24 hours per serving. Its dual-pathway delivery system optimizes BOTH immediate and long-term benefits. “We’ve proven in the lab that ours is the most effective delivery of nitric oxide,” John stated. This sustained release of nitric oxide dramatically improves blood flow, oxygenation, immune response, and cellular resilience. Unlike other nitric oxide products, which can produce harmful byproducts, Cardio Miracle's advanced formulation ensures a clean, effective release without oxidative stress. "It really floored me," Dr. Jackson recalled. "This was a product that not only sustained nitric oxide levels for up to 24 hours but also avoided the harmful byproducts typically associated with increased nitric oxide production. What impressed me was that Cardio Miracle had solved this problem. The research, led by Dr. Malinski, showed that their formulation increased nitric oxide without producing harmful side effects,” said Dr. Jackson. This discovery was particularly significant for his work as a surgeon. “For someone on my surgical table, ensuring optimal healing is critical. Whether it's spine surgery, dental implants, or orthopedic procedures, the goal is always to avoid complications and ensure recovery. Cardio Miracle provides a better substrate for healing, which could make all the difference,” he said. &nbsp; <img class="wp-image-32809 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-2-1024x732.png" alt="cardio miracle 2" width="1024" height="732" /> &nbsp; <h3>Dr. Robert Scott Bell: Simplified Daily Health with a Holistic Approach</h3> Dr. Robert Scott Bell’s journey into medicine is both deeply personal and transformative. Having battled chronic illnesses throughout his youth, he sought solutions beyond conventional pharmaceuticals, which only managed symptoms rather than addressing the root causes of disease. Born into a family of doctors and pharmaceutical professionals, Dr. Bell initially expected to follow the traditional medical path. However, his experience with recurring illnesses and the reliance on prescription drugs left him searching for a better approach. Reflecting on his childhood, he shared, “I was on the antibiotic-of-the-month club throughout my young life.” This ongoing struggle led him to explore alternative healing methods, eventually guiding him to integrative and homeopathic medicine. His breakthrough moment came when he discovered the power of natural solutions, including the remarkable benefits of nitric oxide in strengthening heart and oral health, powering energy and endurance, and enhancing cellular function. Dr. Bell found that by focusing on foundational health—nutrition, circulation, and cellular rejuvenation—patients could experience transformative, long-lasting wellness. Today, he champions Cardio Miracle, the leading heart health drink designed to deliver sustained nitric oxide support for up to 24 hours per serving. This revolutionary formula enhances blood flow, supports the immune system, and simplifies daily nutrition in one easy, great-tasting drink for the whole family. “I love to bring the power to heal back where it belongs—with each and every one of us,” he stated passionately. Cardio Miracle embodies this mission by providing a comprehensive, science-backed solution that helps people take control of their cardiovascular and overall health with a simple daily drink. By harnessing the synergistic power of nitric oxide, vitamin D3, amino acids, and potent antioxidants, Cardio Miracle powers energy, brain function, circulation, and longevity—all in one convenient formula for better health right at home. For those seeking a natural, effective way to support heart health, boost nitric oxide levels, and enhance daily wellness, Cardio Miracle stands as the ultimate solution—an innovation in holistic health for every generation. &nbsp; <img class="wp-image-32807 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-3-1024x536.png" alt="cardio miracle 3" width="1024" height="536" /> &nbsp; <h3>An Innovative Solution For The Whole Family</h3> Dr. Bell’s introduction to Cardio Miracle marked a pivotal moment in his career, as he recognized its potential to revolutionize health for people of all ages. What stood out was its scientific validation and unique ability to sustain nitric oxide production for up to 24 hours per serving, promoting better blood flow, oxygenation, and overall vitality. “I’m a healthy skeptic about any new breakthrough, especially one labeled a ‘miracle,’” he admitted. However, witnessing dramatic improvements in others, including his own producer who overcame chronic migraines, convinced him of its efficacy. What makes Cardio Miracle truly exceptional is its ability to support the entire family’s well-being. This all-in-one drink provides comprehensive daily nutrition for everyone, from children needing better circulation and immune support to active adults seeking power, energy, and endurance to seniors looking to strengthen heart health and cognitive function. “This product doesn’t just address symptoms—it enhances the body’s natural recovery processes,” he noted. Its powerful combination of L-arginine, L-citrulline, vitamin D3, and 58 synergistic ingredients ensures that every family member can enjoy the benefits of enhanced cellular function—all in one great-tasting, convenient drink. With Cardio Miracle, families can simplify their daily wellness routine, ensuring long-term vitality and health, one glass at a time. &nbsp; <img class="wp-image-32805 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-4-1024x992.png" alt="cardio miracle 4" width="1024" height="992" /> <h3> </h3> <h3>Stanford Graham: Why Every Professional Needs Cardio Miracle</h3> Stanford Graham’s journey from a high-powered legal career to wellness advocacy is a testament to a universal truth: Health is the foundation of success, no matter your profession. A seasoned attorney with a background in international commodity transactions, Graham spent over two decades navigating high-stakes negotiations. Yet, like many professionals, he realized that excelling in his career meant nothing if he didn’t prioritize his well-being. However, his passion for health and fitness, particularly long-distance running, ignited his interest in the Cardio Miracle’s unique approach. "I've been training for years to compete at a world level in the men's mile," he shared, highlighting his dedication to peak performance. Health is at the base of Maslow’s hierarchy of needs—the essential fuel that allows us to pursue security, relationships, and self-fulfillment. Yet, too often, professionals put their health last, sacrificing sleep, movement, and nutrition for productivity. Graham, an avid long-distance runner training for elite-level competition, understood that peak performance—whether in the courtroom or on the track—required more than just discipline. It required cellular health, cardiovascular efficiency, and optimal recovery. That’s where Cardio Miracle made a difference. Packed with nitric oxide-boosting ingredients, antioxidants, and essential vitamins, it wasn’t just another supplement; it was a tool for longevity and high performance. Whether leading a boardroom, managing patients, running a household, or competing in sports, Cardio Miracle provides the foundational support your body needs to sustain energy, mental clarity, and resilience. In a world where burnout, inflammation, and chronic disease are on the rise, professionals across every industry need to rethink their approach to health. Cardio Miracle isn’t just for athletes; it’s for anyone who wants to stay sharp, energized, and ready to tackle life’s demands with strength and vitality. &nbsp; <img class="aligncenter wp-image-32804 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-5-e1740424257931-1024x575.png" alt="cardio miracle 5" width="1024" height="575" /> <h3> </h3> <h3>Science As Nature Intends: Blood Flow, Bioavailability, and Systemic Communication</h3> Stanford Graham’s passion for Cardio Miracle stems from his deep understanding of the essential alchemy between science and nature. "I became interested in helping John grow this company because I saw the body's beautiful artistic and mechanical structure and how all the systems are built to support each other,” he explained. Groundbreaking research continues to highlight nitric oxide's crucial benefits in cardiovascular health, immune function, and cellular performance. One of the most compelling findings is its connection to vitamin D activation, which plays a key role in immune resilience, energy levels, and metabolic balance. Graham points out that Cardio Miracle’s unique formulation allows the body to produce nitric oxide efficiently, which in turn helps regulate vitamin D uptake, ensuring that cells receive optimal nourishment. "Having a well-functioning endothelium was crucial," Graham explained, "as it regulated the flow of oxygen and nutrients from the blood to the surrounding tissues. Many people didn't realize that blood flow wasn't just about the blood moving through the vessels, but also about how effectively it delivered essential substances to the cells." He further emphasized the concept of bioavailability, stating, "You are not what you eat; you are what you absorb. It is all about bioavailability." Cardio Miracle enhances the bioavailability of key nutrients, ensuring that cells receive the maximum benefit from food and supplements alike. So why should everyone be taking Cardio Miracle? Graham highlights three primary benefits that make it an essential daily drink for the whole family: <ol> <li style="font-weight: 400;" aria-level="1">Oxygen and Energy Levels – By improving red blood cell efficiency and oxygen transport, Cardio Miracle helps optimize cellular respiration, supporting energy levels, stamina, and cognitive function. &nbsp; </li> <li style="font-weight: 400;" aria-level="1">Circulation and Heart Health: Cardio Miracle supports optimal blood viscosity and vessel flexibility, ensuring efficient nutrient delivery and organ function.</li> <li style="font-weight: 400;" aria-level="1">Nutrient Absorption and Immune Support – Increased nitric oxide production enhances the delivery of hydration, antioxidants, and essential nutrients at the cellular level, fortifying the immune system and promoting overall wellness.</li> </ol> Cardio Miracle isn’t just for people with existing health concerns; it’s for anyone who wants to take control of their health, maintain vitality, and support longevity. Whether you’re an athlete looking to optimize performance, a busy professional needing sustained energy, or someone seeking to maintain overall wellness, Cardio Miracle is the key to unlocking your body’s full potential. &nbsp; <img class="wp-image-32803 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-6-1024x1021.png" alt="cardio miracle 6" width="1024" height="1021" /> &nbsp; <h3>Cardio Miracle: The Heartbeat of Better Health At Home</h3> Cardio Miracle isn’t just about heart health. It’s a comprehensive solution designed for people of all ages and lifestyles. From professionals seeking peak performance to seniors aiming to maintain cognitive function, this revolutionary supplement supports the body’s natural ability to heal, protect, and thrive. Everyone can benefit from adding this to their life. Common neurological conditions, such as PTSD, Parkinson's disease, Alzheimer's, and traumatic brain injuries, share a key challenge: maintaining proper blood flow to the brain. Adequate blood flow is particularly crucial in older populations, where reduced blood flow leads to cognitive decline despite the same number of stem cells as younger individuals. “Modern medicine can only go so far without foundational health support. Medicine can’t fix poor nutrition and lifestyle,” Dr. Jackson explained, emphasizing the critical role of wellness products like Cardio Miracle in maintaining physical, emotional, and spiritual health. "This product is one of the best advancements for humanity due to its comprehensive nutritional profile and ability to support the immune system, mental health, and recovery. Dr. Jackson shared a compelling example from his practice involving a diabetic patient with a persistent foot ulcer. After incorporating Cardio Miracle into her routine, the ulcer, which had not responded to medical treatments for two years, significantly improved within months. This experience solidified his belief in the product’s potential to complement traditional medical approaches, especially for patients with chronic conditions. Dr. Jackson likens the product to “good fast food”—a quick, effective solution to support overall health. "Cardio Miracle should be on everyone’s table," Dr. Jackson emphasized. "It’s a game-changer, especially given the declining nutritional value of our food due to soil depletion and toxins. You just mix it with water, and in seconds, you have something that bolsters your immune system, reduces inflammation, and supports blood flow. It's functional medicine at its best.” Cardio Miracle is the ultimate solution, bringing the power of nitric oxide to every individual, family, and generation. &nbsp; <img class="aligncenter wp-image-32802 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-7-e1740424393990-1024x1020.png" alt="cardio miracle 7" width="1024" height="1020" /> &nbsp; <h3>Your Health, Our Mission</h3> The reality is this: chronic disease rates are skyrocketing, and nutritional deficiencies are more prevalent than ever in a synthetic world. Your body’s natural ability to produce nitric oxide declines dramatically with age, impairing circulation, energy, and resilience. Waiting for symptoms to appear isn’t an option. The Cardio Miracle team envisions a future where foundational health interventions, like those supported by Cardio Miracle, simplify complex treatment protocols and improve results in immediate and long-lasting ways. By providing a comprehensive nutrient-dense drink, they believe Cardio Miracle bridges critical gaps in nutrition, enhances clinical outcomes, and helps combat widespread chronic health challenges for people of all ages—from poor energy levels to diabetic conditions. Designed with 58 natural, whole-food-based ingredients, organic fruits and vegetables, vitamins, amino acids, minerals, electrolytes, and more, Cardio Miracle supports healthier families. Their mission goes beyond nutraceuticals. They strive to inspire, educate, and champion a model of wellness that prioritizes better health from within. Cardio Miracle is at the forefront of holistic health, advancing an integrative approach that supports nitric oxide production and total-body vitality. As the Heart Health Drink for the Whole Family, Cardio Miracle isn’t just a supplement—it’s a revolution in proactive wellness. &nbsp; <img class="aligncenter wp-image-32801 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-8-e1740424486402-790x1024.png" alt="cardio miracle 8" width="790" height="1024" /> &nbsp; <h3>Cardio Miracle: The Heart Health Drink For The Whole Family</h3> John Hewlett, Dr. Avery Jackson, Dr. Robert Scott Bell, and Stanford Graham have all emphasized the importance of systemic communication within the body. Their journeys into natural medicine and transformative work with Cardio Miracle underscore a deep commitment to restoring health—not just for themselves but for others seeking answers beyond conventional medicine. Having experienced firsthand the devastating effects of chronic health conditions, they bring both personal insight and scientific innovation to their mission. Cardio Miracle is the culmination of decades of research, blending homeopathy, nutritional science, and the groundbreaking discovery of nitric oxide. Through this approach, they have witnessed remarkable health transformations in the lives of those Cardio Miracle has benefited. Nitric oxide is more than just a molecule; it is a biological necessity, influencing everything from blood pressure to energy and endurance. Cardio Miracle is redefining what it truly means to support long-term health. No other nitric oxide product on the market offers up to 24 hours of sustained nitric oxide release per serving. Whether you’re looking to optimize cardiovascular function, combat metabolic disorders, boost immune resilience, or simply feel better every day, the key is restoring nitric oxide—and Cardio Miracle is the easiest, most effective way to do it. Every day you wait is a missed opportunity to enhance your well-being. The science is clear. The results are undeniable. The time to start drinking Cardio Miracle is now. Visit <a href="https://cardiomiracle.com/">Cardio Miracle</a> to learn more and take the first step. Better health starts here! <a href="http://www.cardiomiracle.com">www.cardiomiracle.com</a></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/02/cardio-miracle-cover.png</images> <url>https://topdoctormagazine.com/wellness/cardio-miracle-the-most-comprehensive-heart-health-drink-in-the-world/</url> </article> <article> <ID>32495</ID> <title/> <publishDate>2025-01-14 20:13:59</publishDate> <description><div class="et_pb_section et_pb_section_34 et_section_regular" > <div class="et_pb_row et_pb_row_34"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_34 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_34 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Biohacker Expo, Feb 28 - Mar 1, 2025 in Miami What first drew you toward biohacking as a personal practice? At 45 years old, I was misdiagnosed with a traumatic brain injury after a poorly administered SPECT scan showed low activity in the front and back of my head. The tracer was administered while I was lying down, meditating, with my eyes closed for over 10 minutes. The neurologist insisted that a bump on my head when I was ten was coming back to haunt me. “I see this all the time,” he said. He prescribed Hyperbaric Oxygen Therapy, Neurofeedback, and a drug called Nimodipine (off-label) to open the blood vessels in my brain. I refused to take the drug despite significant pressure from the doctor and my husband. Standing up for myself in that way was my first act as a biohacker. Oftentimes, biohacking isn’t what we do to our bodies; it’s what we choose not to do. Biohackers limit or avoid sugar and alcohol, reduce screen time at night, and restrict their feeding window. We’ll try many things, but biohacking usually starts with “No.” How do Biohackers perceive the main Healthcare system? Biohackers recognize that conventional healthcare often operates within tight constraints—insurance coverage, FDA approvals, and standardized treatment protocols. We understand that these safeguards aim to ensure patient safety and efficacy. Yet, we also see opportunities to supplement this system with advanced diagnostics and emerging therapies that aren’t insurance-approved. It’s easy for Managed Care to dismiss biohacking as experimental because it operates outside their purview. However, Functional Medicine is rapidly expanding for doctors who want to diversify their practice with advanced testing, peptides, hormones, exosomes, plasma, hyperbaric oxygen therapy, photobiomodulation, cold plunge, PEMF, and more. Many functional and integrative practitioners already leverage these tools through cash-pay services, ultimately broadening the toolkit physicians can use to help patients achieve better long-term health outcomes. &nbsp; <img class="wp-image-32500 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/sandy-martin-1-1024x536.png" alt="sandy martin 1" width="1024" height="536" /> &nbsp; What is Metabolic Freedom, and why is it so important to Biohackers? Biohackers don’t get hangry. More than any other goal, we value metabolic freedom to make use of glucose or ketones as needed to maintain our energy. This metabolic flexibility can help maintain stable energy levels, provide mental clarity, and reduce long-term health risks. By minimizing reliance on constant carbohydrate intake, we aim for a state that clinical evidence suggests can improve metabolic markers like insulin sensitivity, lipid profiles, and inflammatory markers. Biohackers are resilient to whatever comes our way, whether a holiday indulgence or a missed meal. The food industry has created hangry food addicts that need snacks between meals to maintain balance. Biohackers do not generally experience this cycle of highs and lows. Could you share a moment in your own journey, Sandy, when you realized that a biohacking approach offered answers that the conventional healthcare path did not? I experienced sudden, severe brain fog that impaired normal cognitive functions. My first instinct was to see a neurologist, but this yielded my first misdiagnosis and off-label drug prescription of Nimodipine. By following my gut instincts, I had to get smarter about my body and curious about other possible causes. If it weren’t for Dave Asprey, the “Father of Biohacking,” I wouldn’t know what was making me sick. His story about the toxic effects of mold on his brain aligned with my own experience, and this led me to a Functional Medicine doctor who could test me for mycotoxins. Though this test is outside the scope of conventional medicine, I believe the standard healthcare model would not have led me to find and resolve this problem in my body. A Functional Medicine MD diagnosed me with CIRS, Chronic Inflammatory Response Syndrome, and I’m happy to say that five inflammation markers (hs-CRP, IL-1β, IL-6, IL-8, and TNF-α) are well within normal range after 4 years of biohacking. I did not use any conventional therapies or pharmaceuticals. &nbsp; <img class="wp-image-32501 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/sandy-martin-2-1024x536.png" alt="sandy martin 2" width="1024" height="536" /> &nbsp; How are Biohacking and Functional Medicine Similar and Different? Biohacking and Functional Medicine share common goals for elevating health and well-being. Functional Medicine practitioners adhere to a clinical framework guided by advanced testing and professional training to uncover the root causes of disease. It’s less focused on symptom management than conventional care and is not as free-wheeling as biohacking. Functional practitioners have advanced testing options that are not available directly to consumers, and they can be a profound resource for anyone seeking optimal health. Biohackers tend to get ahead of themselves and try supplements and devices before identifying a root cause. This may be due to the expense of Functional Medicine. My doctor charged $600 an hour, and my first visit resulted in a total expense of $13,000 after all the tests were ordered. Biohackers don’t want to go it alone. We want a trained professional to help us achieve our goals, but it’s incredibly expensive if we don’t do it on our own. Currently, the best options for at-home testing include <a href="https://www.functionhealth.com/">Function Health</a> ($499) for everything but inflammation markers and <a href="https://www.jinfiniti.com/product/agingsos-senescence-nad/">Jinfiniti’s AgingSOS® Senescence &amp; NAD Panel</a> ($598) for five inflammation markers. In the six months, I didn’t know what was wrong with me. I started biohacking without any real progress. Biohacking on its own is great for healthy people but not for sick people. Sick people need more than supplements and high-tech devices. &nbsp; <img class="wp-image-32502 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/sandy-martin-3-1024x536.png" alt="sandy martin 3" width="1024" height="536" /> &nbsp; Have you ever had an experience where biohacking went terribly wrong? Yes, going it alone can be dangerous. Before I discovered Functional Medicine and that mold was the root cause of my symptoms, someone suggested I might be suffering from arsenic poisoning. I searched online for arsenic tests and took a “Heavy Metals” urine test on my own. Without understanding what I was doing, I happened to take activated charcoal the night before I took the urine test. I was also unaware that crab cakes have a form of arsenic that is not known to be toxic to the body, and I’d eaten a crab cake 36 hours before my test. The lab tech was so alarmed that she called me, saying, “I’m not supposed to call you.” That’s never a good start. “You have so much arsenic in your body, you might just die.” I went from happy to dying in 60 seconds flat. A friend referred me to a clinic for chelation. Fortunately, that clinic took my blood before starting treatment, and it turns out I didn’t have any heavy metal toxicity at all. What are some differences between the biohacking and longevity movements? The longevity movement involves large-scale research and significant investment into therapeutics that may slow or reverse aspects of aging at a population level. On the other hand, Biohackers emphasize immediate, data-driven lifestyle modifications to improve current performance and well-being. While “longevity” may garner increased public interest and funding, biohacking remains an individual practice inside a robust community. The word “biohacking" has lost its luster in light of this. Google searches for “biohacking” have dropped 33% in the last year with 22,000 average monthly searches, making way for a 22% increase in searches for “longevity” with 50,000 average monthly searches. Even with that decline, biohacking continues to deliver as a psychographic. I can be a “Biohacker,” but there is no equivalent for longevity. There is no concept for a “Longevitor.” &nbsp; <img class="wp-image-32503 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/sandy-martin-4-1024x536.png" alt="sandy martin 4" width="1024" height="536" /> &nbsp; What can Biohackers bring to the MAHA movement to Make America Healthy Again? Companies once considered part of a biohacking niche are at the forefront of research that can be used to Make America Healthy Again. These companies have performed clinical trials and generated valuable data to establish an evidence base that physicians and researchers can confidently evaluate. Companies like TrueMed are verifying these studies and offering prescriptions for testing, supplements, therapies, and even gym memberships that are available through HSA/FSA accounts. Sandy, as you look at the MAHA movement and your own journey, what motivates you to keep sharing your insights and experiences, even as the landscape evolves? I regularly encounter people with challenging, unresolved health concerns: persistent gastrointestinal issues, chronic pain, cognitive difficulties, and other conditions that may not respond to standard medications or procedures. I want people to have access to clear directives on what it takes to be healthy. This is why I started <a href="https://biohackerexpo.com/">Biohacker Expo</a>. Our next event takes place in Miami on February 28th and March 1st. We’ll have physicians, executives, coaches, biohackers, and other health enthusiasts discussing what it takes to be healthy in 2025. Learn more about the Biohacker Expo event by visiting https://biohackerexpo.com/.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/sandy-martin-article-cover.png</images> <url>https://topdoctormagazine.com/wellness/an-interview-with-sandy-martin-founder-ceo-of-biohacker-expo/</url> </article> <article> <ID>32407</ID> <title>Healing The World: Meditation Master Acharavadee Wongsakon</title> <publishDate>2025-01-08 22:02:31</publishDate> <description><div class="et_pb_section et_pb_section_35 et_section_regular" > <div class="et_pb_row et_pb_row_35"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_35 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_35 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Healing at the Core Top Doctors Magazine highlights Master Acharavadee Wongsakon Master Acharavadee Wongsakon, a Thai Buddhist Advanced Meditation Master, has emerged as a beacon of wisdom and transformation in an era increasingly disconnected from nature. Her teachings, rooted in over 30,000 hours of meditation practice, illuminate the unseen energy dynamics that influence human health and well-being. The Master, through advanced meditation, has been able to understand Energy at the Fine Energy Level. By integrating ancient Buddhist wisdom with modern medical challenges, Master Acharavadee provides tools to address not just symptoms but also the root causes of illness—thereby allowing healing at the core. World Health &amp; Mind Toxicity Crisis: Healing at the Core The world is facing a World Health and Mind Toxicity Crisis no one could have predicted a decade ago. The electromagnetic frequency (EMF) generated by the Internet, WiFi, computers, smartphones, electric vehicles (EVs), smart appliances, AI, and robotics is now creating a magnetic wave in the world that is everywhere and acts like a giant microwave—slowly cooking our planet and humanity. Journey of Illumination Born in Bangkok, Thailand, Master Acharavadee Wongsakon achieved significant success as an entrepreneur, founding the Saint Tropez Diamond Company. Yet, personal tragedies propelled her toward a deeper quest for meaning in life. This path led her to Vipassana meditation, a transformative practice that revealed profound inner peace and spiritual awakening. Over the past 17 years, she has shared her insights with more than 100,000 students worldwide, guiding over 1,000 annually to advanced states of meditation and mindfulness. Her method, Techo Vipassana, uniquely integrates the fire element of the body to cleanse impurities and address the underlying causes of physical and mental suffering. While her teachings focus on spiritual awakening, their impact extends into the realms of health and healing. &nbsp; <img class="wp-image-32412 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core-1-789x1024.jpg" alt="healing at the core 1" width="789" height="1024" /> &nbsp; Detox the Mind "Everything in the world is energy," states Meditation Master Acharavadee Wongsakon, a Thai Buddhist Meditation Master who last year presented the keynote address in front of 3,000 top doctors at the A4M World Congress on Anti-Aging (American Academy of Anti-Aging) in Las Vegas. Master Acharavadee’s address revealed to the Congress that all the anti-aging protocols in the world cannot truly address world health and longevity without considering energy. "The Mind is the Body and the Body is the Mind," the Master revealed, and without treating the mind, medical practitioners cannot truly heal patients. To heal at the core, doctors must come to understand that the mind is the energy that drives our bodies and is connected to the body. We get sick because this energy has become toxic or unharmonious—either through toxic food, toxic environment, toxic electromagnetic frequency (EMF), or toxic energy already residing in the body from the past, known as karma. Karma is the cause and effect—resulting from past negative actions, bad deeds, and emotions. Addressing the Energy of Karma must be part of any health protocol in order to help heal patients at the core. We can lessen the effects and even cancel the energy of karma residing in our bodies through goodness, doing good deeds, mindfulness, and through advanced Vipassana meditation practice. &nbsp; <img class="wp-image-32414 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core1.png" alt="healing at the core2" width="788" height="522" /> &nbsp; Karma: The Energy Energy, Karma, and Breaking Frequency Central to her teachings is the understanding that energy is the foundation of existence. Negative energy, accumulated through harmful actions, unresolved emotions, and karmic imprints, creates imbalance and suffering. Through Techo Vipassana Meditation, practitioners purify their energy fields, dissolve karmic residues, and align with higher frequencies—a transformative state she calls “breaking frequency.” Breaking frequency enables individuals to transcend habitual mental patterns, achieving clarity, insight, and a deeper connection to universal energy. This profound process offers not only physical and emotional healing but also the potential for spiritual liberation, making it a cornerstone of her methodology. &nbsp; <img class="wp-image-32415 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core3-604x1024.png" alt="healing at the core3" width="604" height="1024" /> &nbsp; The World is Toxic The world faces numerous health challenges, from pandemics to chronic diseases and environmental hazards. These issues place immense pressure on healthcare systems and affect individuals' physical and mental health. Modern medicine protocols have evolved into treating the symptoms rather than the disease. We have become disconnected from nature, and our modern society can even be described as Anti-Nature. We live disconnected from our food source, which today is typically genetically modified, covered with pesticides and preservatives, and laced with sugar. Our water supply is contaminated and adulterated with chemicals like fluoride and chlorine, as well as swimming with microplastics, medicine residues, and parasites—all of which exacerbate ailments instead of hydrating and nourishing our bodies with minerals. Of great concern to Master Acharavadee is electromagnetic frequency (EMF) damage and disruption that we are exposed to nonstop, causing untold hazards to our bodies and mental health—throwing the world into a World Health Toxicity Crisis of unfathomable proportions. Meditation Master Acharavadee is able to perceive these fine energy frequencies and warns the world of their destructive nature. . The Role of Fine Energy in Modern Healthcare Master Acharavadee Wongsakon’s insights into energy and health challenge conventional medical paradigms. She emphasizes that toxicity in the mind and body—caused by unresolved emotions, negative thoughts, and karmic imprints—is often the root cause of chronic conditions such as migraines, cancer, and depression. While modern medicine typically focuses on treating symptoms, her approach addresses the energetic imbalances at their source, offering a more holistic path to healing. Through her advanced meditation techniques, practitioners are guided to purify toxic imprints and align their energy with higher states of consciousness. This process not only clears deep-seated negativity but also prepares the mind to break free from harmful cycles, fostering profound healing and a renewed sense of balance and well-being. &nbsp; <img class="wp-image-32416 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core4-789x1024.png" alt="healing at the core4" width="789" height="1024" /> &nbsp; Healing at the Core Master Acharavadee explains that the solution to many modern problems lies in understanding that everything is energy. In today’s hyper-connected world, the constant use of the internet and smartphones exposes our minds to fine energy waves and digital frequencies that can erode mindfulness, consciousness, and independent thought. The Master warns of the dangers of allowing these artificial energies to hijack and influence our minds. “To heal at the core, it’s really quite simple,” she explains. “We must regularly turn off and disconnect.” By stepping back from technology, reconnecting with nature, and practicing mindfulness, we can regain control over our minds and bodies. Most importantly, the Master teaches that true healing begins when we stop seeking outward distractions and instead look inward to detox and restore the mind through meditation. &nbsp; <img class="wp-image-32417 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core5-777x1024.png" alt="healing at the core5" width="777" height="1024" /> &nbsp; Harmony with nature Humanity has drifted away from nature and its essential connection to our food sources. The concept of "farm-to-table" has become a relic of the past for many, and children no longer play outside in their neighborhoods until dusk as earlier generations did. This way of life has been replaced by technology, embraced in the name of convenience. Today, we face an alarming reality: toxicity infiltrates our food supply and daily lives, compounded by exposure to electromagnetic frequencies (EMFs) from our devices. Unintentionally, humanity has become increasingly "anti-nature." The pressing question remains: what is the cure for humanity? Nature is a wondrous and resilient force. The truth is, nature will recover and thrive long after we are gone. It is our health, happiness, and well-being that are at stake. To reclaim these, we must take conscious steps. Disconnect from the internet and technology, even if only a few times a week. Take off your shoes and walk barefoot—on grass, in the soil, or along the earth. Numerous studies have shown that this simple act, known as grounding or earthing, can be more effective in alleviating heart disease and depression than many medications or surgeries. Equally important is giving back to nature. Plant a tree or nurture a plant. Support efforts to protect and restore the environment, Plants emit their own frqurncies that can neutralze harmful EMFs and helps make the world green again. These efforts not only benefit the planet but also have profound impacts on your health, happiness, and sense of inner peace. As Master Acharavadee Wongsakon wisely advises, embracing and defending nature will soothe your soul and guide humanity toward a more harmonious existence. &nbsp; <img class="wp-image-32418 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core6-785x1024.png" alt="healing at the core6" width="785" height="1024" /> &nbsp; See The World As Energy TThe Master’s Understanding of Fine Energy Through over 30,000 hours of advanced meditation and spiritual enlightenment, Master Acharavadee Wongsakon has developed a profound understanding of energy at its most fundamental, particle level. She has unlocked the secrets of frequency and fine energy, comprehending how it operates within the mind, the body, and the world at large. Master Acharavadee explains that fine energy not only governs the mind and body but also drives the forces shaping our reality. Her mission, “Awaken the World from Madness,” focuses on teaching doctors and others how to heal patients at their core. This is achieved through advanced meditation techniques, which allow individuals to address the root causes of suffering. “The law of energy states that energy can neither be created nor destroyed—it only changes form,” says Master Acharavadee, highlighting this as a basic truth of existence. The mind, as a perpetual form of energy, must be the starting point for healing. She emphasizes the importance of mindfulness practice and Vipassana meditation in treating not just the physical body but the energy of the mind that resides within it. More and more doctors today are discovering that treating their patients with compassion—taking the time to listen and genuinely connect with them, rather than simply writing a prescription—can often be more effective than medication or even surgery. “This is because compassion is a fine energy that heals,” says Master Acharavadee. &nbsp; <img class="wp-image-32419 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core7-785x1024.png" alt="healing at the core7" width="785" height="1024" /> Peace and Harmony The world is driven by the subtle energy of the mind. Collectively, the world’s health is intricately connected to the collective minds of humanity. "What we think becomes our reality." With the advent of the internet, humanity is more interconnected than ever before. The internet and smartphones have fundamentally transformed human behavior and the fine energy of our consciousness. For the first time in history, humanity is connected 24/7, and social media has become the new rhythm of our lives—a constant hum of Wi-Fi that never ceases, as Master Acharavadee observes. As we react to news or stories online, vast numbers of people experience emotions simultaneously, amplifying humanity's collective frequency and affecting the planet's energy. Even individuals in remote villages, once isolated from the broader world, now find their thoughts and perceptions influenced by global events or the idealized lives they see on social media. This exposure reshapes their worldview, alters their happiness, and, over time, impacts their mental and physical health. <img class="aligncenter wp-image-32420 " src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core8.jpg" alt="healing at the core8" width="327" height="488" /> Nature Everything in nature exists in perfect balance. The laws of nature ensure this harmony, and we, too, must align our lives with these principles of morality and ethics. Many people today dismiss the concept of karma and therefore do not fear the consequences of their immoral or unethical actions—especially when karma takes time to manifest its effects. Yet, morality and ethics are essential for any society. They are fine energies that form the foundation of good health, happiness, and a harmonious community. We may not always recognize it, but our bad deeds inevitably affect our bodies, minds, and overall health. There is no "free pass" for wrongdoing. On the other hand, have you ever noticed how youthful and radiant a person of high virtue appears? This is because goodness is a fine energy that positively transforms us at the core. Buddhists understand this as karma. "Do good—feel good and look good," teaches Master Acharavadee. &nbsp; <img class="wp-image-32421 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core9-789x1024.png" alt="healing at the core9" width="789" height="1024" /> &nbsp; Healing the World Energy We are the world --The world and humanity are intricately connected. It may sound cliché to say that we are all one and that there is no separation, but this is the profound truth of our existence, as Meditation Master Acharavadee hersef discovered, having meditated for over 30,000 hours. When civilization and humanity fall into sickness, the energy of the world also becomes unbalanced. Conversely, when the world's energy vibrates at a negative frequency, humanity, too, descends into a state of toxicity states including conflicts, terrorism and wars. Master Acharavadee, with her heightened abilities, perceives the frequencies of both individuals and the world. She is deeply attuned to the disharmony and negative energies that can affect the planet. Some of these negative frequencies originated thousands of years ago. To heal the world at its core, Master Acharavadee has traveled to the source to locations such as Egypt, where she addresses these disharmonies on an energetic level using her advanced abilities developed through advanced meditation. Her missions to aid the world are documented in her books, Awaken from Madness and Journey to Enlightenment: The Adventure of a Lifetime. <img class="wp-image-32422 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core10.jpg" alt="healing at the core10" width="256" height="340" /> Top Doctors Among her admirers are leading figures in medicine, including members of the American Academy of Anti-Aging Medicine (A4M). Doctors burdened by the stress of their profession have turned to her teachings to restore their own mental clarity and emotional resilience. Techo Vipassana Meditation offers these professionals a way to heal themselves while enhancing their ability to care for others. Her work complements modern medicine by addressing what it often misses: the karmic and energetic imbalances underlying illness. For instance, Dr. Robert M. Goldman, co-founder of A4M, credits Master Wongsakon with transforming his understanding of health. Her teachings have inspired a growing number of healthcare professionals to explore meditation as a tool for holistic healing. &nbsp; <img class="wp-image-32423 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core11-1024x410.png" alt="healing at the core11" width="1024" height="410" /> A4M Las Vegas Global Recognition: Bridging Medicine and Spirituality At the December 2024 A4M Annual Conference in Las Vegas, Master Acharavadee delivered a groundbreaking keynote address to thousands of medical professionals, scientists, and wellness leaders. Sharing the stage with luminaries like Dr. Mehmet Oz a. popular Television Personality and Dan Buettner of Blue Zone fame, she emphasized the importance of addressing the root causes of illness—mental impurities, karmic imprints, and unresolved emotions—to achieve lasting health and longevity. Her message resonated deeply with the audience, many of whom were at the forefront of regenerative and anti-aging medicine. By integrating ancient meditation practices with cutting-edge medical advancements, she offered a compelling vision for the future of holistic healthcare. In recognition of her contributions, Master Acharavadee received the American Academy of Anti-Aging’s (A4M) prestigious Lifetime Achievement Award. This historic honor marked a significant milestone, as a meditation master with no formal medical training was celebrated for her profound impact on global health and spirituality. Master Acharavadee also was bestowed the Rank of Grand Collar at the event. &nbsp; <img class="wp-image-32424 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core12-960x1024.png" alt="healing at the core12" width="960" height="1024" /> &nbsp; <div id="attachment_32425" style="width: 210px" class="wp-caption aligncenter"><img aria-describedby="caption-attachment-32425" class="wp-image-32425 size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core13.jpg" alt="healing at the core13" width="200" height="208" />Dr. Oz, Master Acharavadee, Hanno Soth</div> &nbsp; &nbsp; Nature of Healing Every man, woman, and child in this world bears the scars of past experiences and the effects of life's challenges. In Buddhism, and through meditation, we come to understand the law of karma—the cause and effect of our actions—not just in this lifetime but also from our past lives, teaches Master Acharavadee. To reduce the impact of negative energy from our past deeds, there are several steps we can take. We can perform merit-making, engaging in good deeds to counterbalance past wrongs. We can apologize to those we have wronged, seeking reconciliation. And, as Master Acharavadee explains, we can practice advanced meditation to burn away negative karmic energy. Karma intrinsically affects both our health and our lives. While many Westerners are familiar with the concept of karma, they may not fully grasp the importance of merit-making as a means to mitigate its effects. Making merit is akin to depositing goodness into a karmic bank—so when life’s rainy days arrive, the merit you've accumulated can help offset bad karma or misfortune. "The only thing you can take with you from this life is the energy and frequency of the goodness you have created in this lifetime," states the Master. &nbsp; <img class="wp-image-32429 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core14.jpg" alt="healing at the core14" width="228" height="328" /> &nbsp; Meditation transformation The transformative power of Master Acharavadee’s teachings is exemplified in the journeys of her students, such as Hanno Soth, a real estate developer who has attended over 50 retreats and meditated for thousands of hours under her guidance. Soth’s memoir, Journey to Enlightenment: The Adventure of a Lifetime, chronicles his profound transformation, highlighting the universal appeal of her methods. Her influence extends beyond individuals to leaders in Hollywood, martial arts, and medicine, all of whom have embraced her practices for their unparalleled effectiveness in fostering resilience and harmony. &nbsp; <img class="wp-image-32430 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core15.jpg" alt="healing at the core15" width="304" height="304" /> <a href="https://a.co/d/4r5m0Vj">Amazon Order</a> &nbsp; Spiritual Awakening What is the difference between Spiritual Awakening and Religion? Advanced mediation practice can often lead to spiritual awakening, which is a deeply personal journey that involves heightened awareness, self-discovery, and a profound connection to the universe. Unlike religion, it is not bound by specific doctrines or institutions. Instead, spiritual awakening focuses on inner experiences, universal truths, and the realization of one’s purpose or oneness with all life. It emphasizes direct personal growth and enlightenment, free from rigid frameworks or rituals. Religion, on the other hand, is an organized system of beliefs, practices, and moral codes shared by a community. Rooted in sacred texts, rituals, and traditions, religion provides structure and guidance on aligning with divine teachings or achieving salvation. It is communal in nature, offering a shared sense of belonging and purpose through worship, ceremonies, and moral laws. &nbsp; <img class="wp-image-32431 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core16-1024x667.png" alt="healing at the core16" width="1024" height="667" /> &nbsp; &nbsp; Meditation Retreat Thailand The Bodhi Dhammayan Retreat, also known as the Techo Vipassana Meditation Retreat, is situated in the tranquil Kaeng Khoi District of Saraburi Province, approximately 90 minutes north of Bangkok. Nestled against the backdrop of the pristine limestone "Buddha Foot Print Mountain," the retreat offers a serene environment ideal for meditation practice. Established by Master Acharavadee Wongsakon, the center is dedicated to teaching Techo Vipassana, an advanced meditation technique that utilizes the body's fire element to purify both mind and body. &nbsp; During a typical seven-day retreat, participants adhere to a structured daily schedule designed to cultivate mindfulness and concentration. The day begins at 4:45 AM with a wake-up call, followed by sitting meditation sessions, walking meditation, and Dhamma teachings throughout the day, concluding around 9:00 PM. Attendees are expected to observe noble silence, refrain from outside communication, and follow the Five and Eight Precepts to support their practice. The retreat accommodates 80 to 120 students per session, including both Thai participants and international attendees, with instruction provided in both Thai and English. &nbsp; Accommodations at the retreat are simple yet comfortable, with options including bamboo beds in huts or dormitory settings. Vegetarian meals are provided for breakfast and lunch, while snacks are available in the evening for those who opt out of dinner. The retreat operates on a donation basis, with no charges for food or lodging, sustained by the generosity of past participants and benefactors. This immersive experience aims to deepen practitioners' meditation skills, promote inner purification, and foster a profound understanding of the Dhamma. &nbsp; <img class="wp-image-32432 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core17.jpg" alt="healing at the core17" width="304" height="172" /> &nbsp; The Master Becoming an advanced meditation master at the highest level requires a lifetime of practice and dedication. It entails thousands of hours of Vipassana meditation as well as adhering to a strict code of conduct. In Buddhism, both teaching and practicing meditation are considered among the greatest merits one can achieve. This is because meditation allows us to delve deeply into our minds, purify our hearts, and transform our souls. Master Acharavadee Wongsakon has been practicing and teaching meditation for over 17 years in Thailand. In the past decade, a handful of Western students have discovered her advanced meditation techniques and profound teachings. Today, Master Acharavadee receives requests from all over the world from individuals eager to travel and learn under her guidance. Highly revered as a Buddhist master, Master Acharavadee teaches meditation and dhamma to both monks and laypeople through her retreats across Thailand. Her teachings have helped many monks and lay practitioners reach various stages of Buddhist enlightenment. In addition to her meditation work, Master Acharavadee serves as the president of the Knowing Buddha Organization and the School of Life Foundation. These initiatives focus on protecting Buddhism while promoting meditation, mindfulness, and dhamma practices. &nbsp; <img class="wp-image-32433 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core18.png" alt="healing at the core18" width="562" height="699" /> &nbsp; HAPPINESS Everyone Wants to Be Happy We all have different ideas about what we believe will make us happy. Often, we travel to find somewhere other than "home" in our search for happiness. Some of us travel extensively, perpetually searching for that place or moment that will bring us joy. Others work hard to make money, believing that wealth is the key to happiness. Still, others seek happiness in relationships, associations, events, sports, parties, or clubs. When we do not have money, we think we will be happy once we are rich. But as many of us discover, being rich does not guarantee happiness. Happiness is in the Mind. Yet we typically search for happiness everywhere except in the mind. It does not matter where we are or what we are doing—it is in our mind that we feel happy or unhappy. Therefore, to find true happiness, we must look within the mind. And to truly look into the mind, we must meditate. There are many ways to meditate, but to find permanent happiness, we must purify the mind through the practice of Vipassana Meditation. &nbsp; <img class="wp-image-32434 aligncenter size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core19.jpg" alt="healing at the core19" width="936" height="454" /> &nbsp; Mind detox Our minds are inherently prone to toxicity. It is only when we disconnect, close our eyes, and practice advanced Vipassana meditation that we can truly purify them. This profound form of meditation is most effective in an environment specifically designed to burn away and detoxify the negative and dark energies we accumulate in our modern, high-tech world. Constant connectivity, the relentless stream of information, emotional waves from news and social media, and electromagnetic radiation all assault our minds and consciousness daily. A meditation retreat, such as Master Acharavadee’s Bodhidhammayan retreats in Thailand, serves as a boot camp for the mind. Over the course of one transformative week, practitioners follow a disciplined routine that includes clean eating, observing strict silence, and dedicating themselves to a week of meditation and mindfulness. This immersive experience has a profound and life-changing effect. The mind becomes lighter, while the body and spirit grow stronger and purified. True happiness and healing at the core can be achieved through this one-week immersion into advanced meditation, offering a path to clarity, strength, and inner peace. &nbsp; <img class="wp-image-32435 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core20-1024x683.jpg" alt="healing at the core20" width="1024" height="683" /> &nbsp; World Elite Meditate In the past year, the Techo Vipassana Meditation Retreat in Saraburi, Thailand, has attracted numerous distinguished individuals seeking profound spiritual experiences under the guidance of Master Acharavadee Wongsakon. Notable attendees include Dr. Robert Goldman, President of the American Academy of Anti-Aging Medicine (A4M), Hollywood actor Silvio Simac, martial artist and actor Ernie Reyes Sr., and martial arts master Cynthia Rothrock. These participants, among others, have embraced the retreat's rigorous practices, which involve disconnecting from communication devices, maintaining silence, and engaging in intensive meditation sessions aimed at deepening their understanding of life's truths. &nbsp; <img class="wp-image-32437 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core22-655x1024.png" alt="healing at the core22" width="655" height="1024" /> &nbsp; Awaken from Madness <a href="https://a.co/d/79Mmw8B">(Available on Amazon)</a> &nbsp; Boot camp for the mind SARABURI -THAILAND www.school-of-life-foundation.com &nbsp; <img class="wp-image-32438 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core23-1024x667.png" alt="healing at the core23" width="1024" height="667" /> &nbsp; Reconnect With Nature Reconnecting with Nature while living in an “Anti-Nature” World Master Acharavadee warns that modern society has become “Anti-Nature,” severing its vital connection to the Earth through over-reliance on technology, processed foods, and artificial environments. This disconnection disturbs the delicate energy balance within the mind and body, resulting in physical ailments, emotional instability, and spiritual stagnation. Her teachings emphasize the importance of restoring harmony by reconnecting with nature. By living mindfully and engaging in meditation, individuals can heal the toxic dissonance created by modern life. These practices allow people to tap into the core energy that sustains life, rediscovering balance and fostering well-being in an increasingly disconnected world. Meditation Insight The Vipassana way to end something is to observe it without reaction. Don’t fuel it with attention—simply watch as it fades on its own. True power lies in mindful detachment. Where you direct your awareness, energy follows. When you break the cycle of habitual reactions, transformation begins. Don’t mirror negativity; instead, remain a silent observer. Withdraw, stay centered, and let new patterns of peace and clarity arise naturally. This is the Wisdom that we gain from practicing Vipassana Mediation. ~ Master Acharavadee Wongsakon &nbsp; <img class="wp-image-32439 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core24-353x1024.png" alt="healing at the core24" width="353" height="1024" /> &nbsp; <img class="wp-image-32440 alignnone size-full" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core25.jpg" alt="healing at the core25" width="936" height="624" /> &nbsp; The School of Life Foundation 462/12 On-nut Soi, 8 Sukhumvit 77, On-nut Suan Luang, Bangkok 10250 Thailand +62 2 117 4063-4 +62 2 117 4065 info@bodhidhammayan.org https://school-of-life-foundation.com/ <img class="wp-image-32441 size-full alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/healing-at-the-core26.png" alt="healing at the core26" width="378" height="275" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/acharavadee-wongsakon-article-cover.png</images> <url>https://topdoctormagazine.com/special-issue-acharavadee-wongsakon/healing-the-world-meditation-master-acharavadee-wongsakon/</url> </article> <article> <ID>32468</ID> <title>MOTIVATION MASTERY: 7 Great Ways to Get Psyched for a Killer Workout</title> <publishDate>2025-01-01 21:19:59</publishDate> <description><div class="et_pb_section et_pb_section_36 et_section_regular" > <div class="et_pb_row et_pb_row_36"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_36 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_36 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Any serious exercise enthusiast can tell you that to continue progressing in muscle size, strength, fat loss, performance, and functionality over the long term, just about every workout needs to be executed with the utmost focus, drive, enthusiasm, and intention. At the beginning of one’s fitness journey, almost any new stimulus (i.e., training) will bring about positive results because it is something entirely novel for the body. However, after several years of consistently hitting the gym, your body will become more resistant to (positive) change. This means you must be willing to continually push yourself to new heights in your workouts, which takes extraordinary dedication, discipline, passion, and, of course, MOTIVATION! Here are seven great ways to help prime your mind and body for a profoundly progress-producing workout! &nbsp; <img class="wp-image-32476 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/motivation-mastery-1-819x1024.png" alt="motivation mastery 1" width="819" height="1024" /> <ol> <li>Utilize Visualization: One of the best ways to prepare your mind and body for an intense training session is to visualize it happening before you ever enter the gym. I suggest you sit quietly with your eyes closed for 10-15 minutes before your workout and precisely decide what you want to accomplish. Create a clear picture in your mind of all the exercises you plan to perform and how good it will feel to stretch and flex your muscles against the resistance. Think about the blood flowing through your veins and the sweat dripping from your brow. Get in the mindset for the perfect workout through powerful thought, and then make it a reality.</li> </ol> <ol start="2"> <li>Listen to Music: It has been scientifically proven that listening to music that “moves and excites you” can increase strength and intensity while training—whether lifting weights, running, boxing, or performing any serious exercise. On the way to the gym, make sure your car speakers are cranking with tunes you love and that every beat is priming your muscles and nervous system to fire on all cylinders!</li> </ol> <ol start="3"> <li>Watch Inspiring/Exciting Movies: Whenever I need a boost towards more profound gym aggression, I will sit down and watch a movie that gets me hyped to push myself to the limits! Whether it be Rocky, 300, Warrior or Any Given Sunday, I find that watching films like these manifests within me a burning desire to achieve great things. By watching others overcome and conquer, you will be inspired to do the same!</li> </ol> <ol start="4"> <li>View Pics/Videos of those you Admire: Most of us aspire to look like or perform like someone, whether a particular bodybuilder, athlete, actor, or influencer. And while we must all strive to bring out the best within ourselves, there is nothing wrong with trying to emulate someone you admire. Thus, when a little extra motivation to get going is needed, sometimes all it takes is looking at photos or videos of your “hero” to get your head in the game.</li> </ol> <img class="wp-image-32477 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/motivation-mastery-2-819x1024.png" alt="motivation mastery 2" width="819" height="1024" /> &nbsp; <ol start="5"> <li>Consume an Effective Pre-Training Supplement: Most of us need to get in our workouts early in the morning before work or later in the day right after. This is not always the easiest thing to do, as the pressures and stresses of “real life” can often suck the energy, desire, and motivation (to hit the gym) right out of you. This is where a high-quality, scientifically proven, and intelligently dosed pre-training product can often work miracles. However, one must use discernment when choosing the right product – one that fits your needs and tolerance. Many of these types of supplements contain very high levels of stimulants, which can create a short-lived, overly intense burst of energy that can bring about anxiety, jitters, and a rapid heartbeat. I recommend a formula that manifests a feeling of drive, focus, and intent while providing ingredients that enhance stamina, endurance, and strength. Do your research and carefully experiment until you find one that brings you results.</li> </ol> <ol start="6"> <li>Read Inspirational Quotes: It’s incredible how powerful the right words can be when needing extra motivation – the kind of motivation it takes to set your mind straight, turn on your central nervous system, and awaken your soul. Do a Google search for inspirational quotes whenever you need a good “kick in the rear” because you may find that a single, well-written sentence or paragraph lights you on fire.</li> </ol> <ol start="7"> <li>Find yourself a Good Training Partner: One of the primary jobs of a good training buddy is to help pick you up when you are down and provide support, motivation, and encouragement at times when you are “just not feeling it.” Some of the most productive, unique, and intense workouts I have most often occurred when my partner and I take the time to sit down for a few minutes before training and not only go over what we are about to do but also remind each other of our purpose, intentions, and goals. In fact, I do this on my own before I start each day!</li> </ol> I truly hope some or all of these tips help you get to the gym each day and push yourself to new levels of strength, power, performance, health, and fitness! &nbsp; Learn more about my coaching services by visiting <a href="http://www.broserbuilt.com">www.broserbuilt.com</a>. Free Phone Consult:<a href="https://coach.broserbuilt.com"> https://coach.broserbuilt.com</a> Elite Sports Supplements:<a href="http://www.spellbound-nutrition.com"> www.spellbound-nutrition.com</a> Inquires to: bodyfx2@aol.com</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/motivation-mastery-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/motivation-mastery-7-great-ways-to-get-psyched-for-a-killer-workout/</url> </article> <article> <ID>32627</ID> <title>The Hidden Role of Minerals in Thyroid Health: What Every Woman Should Know</title> <publishDate>2025-01-01 20:08:33</publishDate> <description><div class="et_pb_section et_pb_section_37 et_section_regular" > <div class="et_pb_row et_pb_row_37"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_37 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_37 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As a Thyroid Cancer survivor, I am mindful of my thyroid health. While I had my thyroid removed as part of my treatment, there is a possibility of recurrence. Regular checkups and monitoring are critical to detect any recurrence early. If you're managing a thyroid condition, chances are your focus has been on taking your medication as prescribed. But did you know certain minerals are just as crucial for keeping your thyroid and overall health in top shape? Selenium, zinc, and copper are three essential nutrients that play a key role in how your thyroid functions. Adding these minerals to your daily diet can make a real difference in how you feel and how effectively your thyroid works. I personally take these minerals in supplement form daily, but you can also achieve the same results by including certain foods in your diet. Below is a breakdown of what these minerals do and how you can easily include them in your diet. &nbsp; <img class="wp-image-32634 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/hidden-role-of-minerals-1-1024x536.png" alt="hidden role of minerals 1" width="1024" height="536" /> <h3>The Big Three: Minerals Your Thyroid Loves </h3> Selenium: The Hormone Activator Selenium helps your body convert inactive thyroid hormones into their active form. This process fuels your metabolism and gives your body the energy it needs to function well. &nbsp; Best Foods to Try: Brazil nuts are a superstar. Just one or two nuts a day can meet your selenium needs. Other great options include fish, eggs, and whole grains. Zinc: The Balancer Zinc stabilizes thyroid hormones and supports the immune system, which is especially helpful for people with thyroid-related fatigue or mood swings. &nbsp; Best Foods to Try: Oysters top the list for zinc, but don’t worry if you don’t like seafood. Red meat, chicken, beans, and nuts are excellent sources, too. Copper: The Supporter Copper works behind the scenes, helping your body process iron and support enzymes that keep your thyroid running smoothly. Best Foods to Try: For your daily dose, try avocados, nuts, seeds, and legumes like lentils. &nbsp; <img class="wp-image-32635 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/hidden-role-of-minerals-2-1024x536.png" alt="hidden role of minerals 2" width="1024" height="536" /> <h3>Should You Get Tested? </h3> If you’re taking thyroid medication, it’s a good idea to talk to your doctor about checking your mineral levels. A simple blood test can reveal if you’re low on selenium, zinc, or copper. If there’s a deficiency, your healthcare provider can help you tweak your diet or recommend safe supplements to get you back on track. <h3>A Balanced Approach </h3> Adding these minerals to your routine doesn’t mean you must overhaul your diet. Small, consistent changes like swapping in a handful of nuts for a snack or adding beans to your salad can go a long way. It’s also worth remembering that too much of a good thing can sometimes backfire. For example, eating an excessive amount of Brazil nuts can lead to selenium overload. Stick to reasonable portions, and always check with your doctor before starting any new supplement. <img class="wp-image-32636 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/hidden-role-of-minerals-3-1024x536.png" alt="hidden role of minerals 3" width="1024" height="536" /> &nbsp; <h3>Take Charge of Your Thyroid Health </h3> Managing your thyroid condition isn’t just about medication. It’s about understanding what your body needs to feel its best. By incorporating selenium, zinc, and copper into your daily routine, you can give your thyroid the support it needs to thrive. Take the time to learn what works for you, listen to your body, and partner with your healthcare provider to create a plan that works for your unique needs. Your thyroid and your overall wellness will thank you! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/hidden-role-of-minerals-cover.png</images> <url>https://topdoctormagazine.com/wellness/the-hidden-role-of-minerals-in-thyroid-health-what-every-woman-should-know/</url> </article> <article> <ID>32449</ID> <title>Give Yourself the Gift of Good Health this New Year</title> <publishDate>2025-01-01 19:56:54</publishDate> <description><div class="et_pb_section et_pb_section_38 et_section_regular" > <div class="et_pb_row et_pb_row_38"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_38 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_38 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Happy New Year! It's once again that time of year when we make New Year’s resolutions and promises to lose weight and get in shape. This usually includes joining the gym or starting a new diet. By the time April rolls around, most have long given up on their goals. Why is that? Why is it that something you say you want so badly is not attainable? Every year, new memberships to a gym are canceled within the first year or go unused. Diet and meal plans are detested, and many are left feeling discouraged. The answer is simple. First and most important, your mindset wasn’t part of the journey. Second, you set yourself up for failure by setting an aggressive goal. Let’s delve into both of these factors. <h3>Mindset, the Key to Success</h3> What is mindset? The definition of mindset is a set of beliefs or attitudes that shape how you perceive and respond to situations. It’s how you interpret and react to the world around you. You have to believe in the goals you want to commit to. That is more than just wanting something. Deep down inside you, it's genuinely believing that you can achieve your goals and that nothing will deter you from it. If you believe you can, you will, but if you believe you can’t, then it's certain that you won’t. You have to set your mind right. What you believe about yourself impacts your success or failure. Now that we have addressed the mindset, we must set a goal. Let’s start by defining a goal and how to set realistic goals. A goal is the desired result you want to achieve within a specific time frame. The first step is to make SMART goals. SMART goals must be specific, measurable, achievable, relevant, and time-bound. <img class="wp-image-32455 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-1-819x1024.png" alt="gift of health 1" width="819" height="1024" /> &nbsp; <h3>Specific</h3> For a goal to be effective, it needs to be specific and answer questions such as, ‘Exactly what do you want to accomplish?’ and ‘What steps do you need to take to achieve it? <h3>Measurable</h3> To determine whether we are making progress toward achieving our goal, we must have a way to measure our success. This benchmark is a starting point for quantifying our progress. In the “to lose weight” scenario, a smart goal would be to lose x amount of weight. <h3>Achievable</h3> We don’t want to set easy-to-achieve goals, but we should not set unrealistic ones. If we commit to our goals, we should be able to achieve them; otherwise, they are unrealistic. <h3>Realistic</h3> This part of goal setting goes hand in hand with making it achievable. As we stated above, your goal can be achievable while being unrealistic. For example, setting a goal to lose 25 lbs in one week would make that goal unrealistic. <h3>Time-Bound</h3> That being said, your goal should have an end date. Without a time limit, your goal could drag on longer than anticipated, quenching motivation along the way. &nbsp; <img class="wp-image-32456 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-2-819x1024.png" alt="gift of health 2" width="819" height="1024" /> &nbsp; <h3>Preparing Your Own Goal</h3> Now that we have defined all the components of a SMART goal, you can prepare your own goal to lose weight. The critical thing to remember is to take baby steps and reward yourself for your accomplishments, no matter how small. This will help you to stay motivated and move forward. &nbsp; Instead of going for a jog or hopping onto the treadmill, try going outdoors for long walks. While walking, think about showing gratitude for the people and things in your life. Take in the beauty of nature all around you. This will help fill you with positive energy and reduce stress. Exercising doesn’t always have to be strenuous or overly exerting to produce positive results. Start slow and work your way towards more significant challenges. Maintaining a healthy weight can seem daunting. If you want to lose weight, start by simply changing your current diet. Many people think that to lose weight, we must stop eating everything we currently eat and start with a completely new diet. Hundreds of diets are on social media or are being tried by our friends, including Mediterranean, Paleo, Keto, Atkins, intermittent fasting, and more. I am not suggesting there is something wrong with any of these diets. What I am suggesting is before deciding to follow any diet, start by making small changes to what you are eating today. Why? Two reasons. You enjoy what you eat today, so the food isn’t necessarily the problem. The problem could be your portion size and food classification, such as too many carbohydrates and insufficient protein. So, let’s work on that aspect of your diet. When you overhaul everything you eat and introduce foods you don’t typically eat, you will likely not enjoy your meals. After a couple of weeks, you may be ready to give up and drop the diet. However, you can lose weight by eating the foods you already love and enjoy and replacing only a small amount with healthier options. While setting a goal to lose weight is great, this can be a temporary solution to your overall objective and could result in the weight you lose returning. Therefore, I would challenge you to set a broader goal of living a healthy lifestyle. &nbsp; <h3>Living a Healthy Lifestyle</h3> People who live a healthy lifestyle incorporate habits and practices into their daily routines. This includes maintaining a healthy weight, regular physical activity, managing stress, and getting enough sleep. Living a healthy lifestyle differs from setting a specific goal by changing one's behavior permanently rather than temporarily to reach a desired goal. It incorporates all aspects of one's life. <img class="wp-image-32457 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-3-819x1024.png" alt="gift of health 3" width="819" height="1024" /> &nbsp; <h3>Eating for a Healthier You</h3> When you practice living a healthy lifestyle, you create meal plans that fit your lifestyle and help you maintain your desired weight goal. I encourage you to start by making the following changes to your diet. First, make sure you are eating enough. The biggest mistake many people make when trying to lose weight is cutting back too many calories, which basically puts their bodies into starvation mode. This is not only self-defeating but also slows down their metabolism. Having coffee as their breakfast meal, skipping lunch, and then having a salad for dinner is not a diet. You have heard this a million times, but it's worth repeating: Breakfast is the most important meal of the day. Eating several small meals throughout the day is key to achieving and maintaining your desired weight goal. Start by including more protein in every meal. Protein sources include eggs (preferably egg whites), low-fat Greek yogurt, cottage cheese, protein shakes, nuts, beans &amp; legumes, chicken, turkey, shrimp, and salmon. Practice portion control. Paying attention to the portion size is key. Strive to consume about 4-6 oz of protein and ½ to 1 cup of carbs. Make each meal you eat in the day the same proportion. This will keep you satiated and help keep your blood sugar from spiking. Be mindful of your carb intake. You need to consume carbs to give your body energy, but you need to eat the right carbs, as not all carbs are created equal. Avoid refined grains. Refined grains are simple carbs that have been processed to remove the fiber. Examples include white bread, rice, pasta, and cereals. Complex carbs increase your blood sugar more slowly because they contain fiber. Whole grains like whole wheat bread, brown rice, and oatmeal offer many nutrients your body needs. Other carbs that are good for you include green leafy vegetables and red or sweet potatoes. Don’t forget healthy fats like peanut butter, olive oil, and avocados. Healthy fats contain unsaturated fats, which digest more slowly than other fats. This will help keep you feeling full for a more extended period. Change your food occasionally to avoid feeling in a rut, swapping out the chicken for turkey or salmon. Enjoy a bowl of oatmeal with fruit &amp; nuts instead of eggs. These minor tweaks will keep you from getting bored with your meal plan. Permit yourself to eat something you enjoy. You are not training to run a marathon or compete in a bodybuilding competition. You are training yourself to live a healthy lifestyle. It just so happens that I enjoy a cheeseburger or slice of pizza once a week and don’t feel guilty. Try the 80/20 rule. If you eat healthy 80% of the time, the “cheat meal” will not derail you from your goal. The reverse will happen; you will be happy with your “cheat meal” and not feel deprived, allowing you to continue your meal plan. You have to be kind and patient with yourself. The weight did not come on overnight, so why should you expect it to come off that quickly? Remember, your goal is to live this life, not instantly drop weight, only to put it back on. <img class="wp-image-32458 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-4-819x1024.png" alt="gift of health 4" width="819" height="1024" /> <h3>Are you Getting the Right Amount of Sleep?</h3> We spend about one-third of our lives sleeping, but it’s still something many people struggle with. Many of us are sleep-deprived, surviving on maybe four to five hours of sleep. Others suffer from chronic insomnia. When you’re asleep, your body typically goes through several sleep cycles. Understanding these cycles and paying attention to your own sleep cycle patterns are essential to your overall well-being. What are these sleep cycles we experience, and why are they important? <h3>Deep Sleep</h3> This stage of your sleep typically occurs in the first few hours of sleep. Deep sleep promotes physical recovery. Think of everything you do during the day, such as physical exercise. This is the time your body recovers and prepares your body for the next day’s activities. When you don’t get enough deep sleep, you wake up feeling tired and sometimes even exhausted. Your muscles may be sore from the previous day’s training. Giving your body time to heal and recover will enable you to feel refreshed and better able to perform physical activities the following day. &nbsp; <h3>REM Sleep</h3> This stage typically occurs after your deep sleep. You all have heard of rapid eye movement. This happens during this stage of your sleep. Your brain becomes more active, and you may have vivid dreams. REM has been shown to play a role in our mood, learning, and memory. While deep sleep is associated with your body's recovery, REM is associated with your brain. Have you noticed that when you don’t get a good night’s sleep, you have problems concentrating or focusing on the task? Getting a good amount of REM sleep will aid in your overall alertness the next day. <h3>Awake</h3> Nothing is more annoying than going to bed and tossing and turning. The more time you spend in this stage, the less beneficial the night’s rest will be. It’s common to be awake for an hour while trying to sleep. As we age, we may find we are awake more often. It may be challenging to clear your mind from the day's activities or issues surrounding your life. <h3>Light Sleep</h3> During this stage, your heart rate and breathing slow down. You are relaxed and transition from awake to sleep mode. Your sleep will transition back and forth between light sleep and all the other sleep cycles. How much sleep we need varies from person to person and depends on various conditions, including age, health, and lifestyle. Understanding your sleep pattern will help you determine what adjustments, if any, you need to make to maximize your sleep and provide your body with the amount of sleep it needs to function. &nbsp; <img class="wp-image-32459 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-5-819x1024.png" alt="gift of health 5" width="819" height="1024" /> &nbsp; <h3>Personal Best Practices</h3> Many tools and applications are available to assist you on your journey to a healthy you. Below are two of the tools I use on a daily basis to keep me focused on my goals. MyFitnessPal is an app on my iPhone that allows me to record food consumed by category (protein, carbs, fat, fiber, sugar, sodium, etc.). The extensive food database makes it easy to find everything I consume and build my daily intake of calories. Best of all, the app is free. Download it onto your phone and set up an account, and you’re all set to start tracking your calories. Counting calories is not part of living a healthy lifestyle. Trust me, nobody wants to live their life counting everything they consume. However, for those beginning a fitness journey, this tool will be valuable in educating someone on exactly how many calories they consume and in which category they are in. For example, are they mostly protein or carbs? Once you understand the composition of your diet, you can and will make better choices. It took me a while to appreciate this concept. Today, when I look at a menu and see, for example, that the chicken cutlet parmigiana at the pizzeria is 622 calories, I know that’s way over my caloric limit for one meal. That's why I rarely eat out. Instead, I spend part of one day during the week meal-prepping. Another tool I use is my watch, which doubles as a heart rate monitor. I have worn a heart rate monitor for several years. I couldn’t imagine living without one. My Fitbit enables me to monitor my heart rate at all times. This is particularly important when I am exercising. It also allows me to monitor and track my step count. I am obsessed with walking as a form of exercise. My daily step counts range from 25,000 to 30,000. The heart rate monitor also tracks how many calories I burn daily. &nbsp; Another valuable feature when worn to bed is monitoring my sleep pattern. The heart monitor can be synced to your phone, enabling you to view all your statistics at a glance by day, week, month, and the entire year. A heart rate monitor is an excellent investment to aid and support you on your fitness journey. They are not expensive and can be tailored to you. Select a band that suits your personal taste. I have worn mine to formal events by simply changing the band to one that has bling. No one can tell it’s my personal tracker. In summary, we all desire to look and feel our best. Living a healthy lifestyle is the key to longevity and vitality. Making your health a top priority is the most important thing you can do for yourself and those who care about you. Let’s make 2025 the year you give yourself the gift of good health. Remember, Rome wasn’t built in a day. Your journey to a healthy you won’t happen overnight. Be patient and kind to yourself. Start by believing that you can and will achieve your desired goal. Next, make minor adjustments to your eating and get your body moving. Develop your own SMART goals and then follow through. Your objective is to change your daily practices so that you are functioning almost on auto-pilot concerning eating healthy and getting enough exercise. I believe you can do it. Now, you must tell yourself, ‘Yes, I can do this!’ <img class="wp-image-32460 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-6-819x1024.png" alt="gift of health 6" width="819" height="1024" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/gift-of-health-cover.png</images> <url>https://topdoctormagazine.com/research/news/give-yourself-the-gift-of-good-health-this-new-year/</url> </article> <article> <ID>32610</ID> <title>Superager Manifesto: Progressive Resistance and Longevity</title> <publishDate>2025-01-01 19:48:01</publishDate> <description><div class="et_pb_section et_pb_section_39 et_section_regular" > <div class="et_pb_row et_pb_row_39"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_39 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_39 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Frailty is a bigger threat than lack of endurance. <h3>The indisputable truth </h3> For those past age 50 or those seeking to extend life and improve upon the quality of that extended life, the single most beneficial fitness-related activity an aging person can undertake is to implement a comprehensive progressive resistance training regimen. Lifting weights slows age-related degradation and (done right) fights to a standstill the inevitable physical disintegration associated with aging. Being successful in the weight room factually reverses the aging process. &nbsp; Frailty is weakness and the curse of the aged. The cure for frailty is strength, power, and muscle, which can be obtained in the weight room, not sitting on a stationary bike or jogging. Elderly and sedentary individuals lose muscle mass, strength, and functionality. They can counteract degradation with the voluntary stresses inflicted by resistance training. &nbsp; Strong people are far less likely to stumble, fall, and shatter brittle bones. When they do fall, their bones are not brittle and do not shatter. They get up, brush themselves off, and get on with life. Osteoporosis is an epidemic among older adults. The self-inflicted stresses of resistance training thicken and strengthen bone while simultaneously building muscle and injury-proofing tendons and ligaments. For decades, mainstream fitness experts and exercise scientists have purposefully and preferentially championed cardiovascular exercise. While cardiopulmonary health is critical and deserves a seat at the training table, frailty is a far more significant threat than lack of endurance. The cure for frailty is not improving at riding a stationary bike; the cure lies in increasing your raw strength by 50%. &nbsp; <img class="wp-image-32615 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/progressive-resistance-1-1024x536.png" alt="progressive resistance 1" width="1024" height="536" /> <h3>Insufficient resistance training intensity</h3> That which does not kill me makes me stronger. So true. Many practice resistance training, but very few obtain the sought-after results. The reasons for failure? The wrong training regimen, techniques, and a lack of training intensity. The intensity of resistance training is determined by how close we come to 100% of momentary capacity. If a person is currently capable of one hundred pounds for 10 repetitions and cannot do 11, his 100% maximum is 100 x 10 reps. In that same exercise, if that individual lifts one hundred pounds for 7-reps, they have attained 70% of current capacity. &nbsp; Remember that capacity shifts, week to week, day to day, hour to hour, year to year, decade to decade. If the trainee “reps out” on an exercise, for example, pushes or pulls until they are unable to push or pull another rep, the trainee has attained 100% of momentary capacity. If you made 10 reps with one hundred pounds the previous week and this week 11 reps, you have achieved 101% of capacity. &nbsp; The miracle of muscle hypertrophy is the physiological equivalent of a nuclear detonation. The adaptive response only ignites when exerting herculean effort. Muscle growth is a defensive mechanism triggered in response to regularly recurring (intense) training stresses. Without continual assaults on our current limitations, the body has no physiological incentive to reconfigure. Make a habit of regularly and repeatedly going to the limits of your capacities. Submaximal effort lacks the requisite physiological impact needed to strengthen the body and spark hypertrophy. <img class="wp-image-32616 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/progressive-resistance-2-1024x536.png" alt="progressive resistance 2" width="1024" height="536" /> &nbsp; <h3>Exercise Hierarchy</h3> A resistance training exercise hierarchy exists based on the collective empirical experiences of elite strength athletes. Results have created a collective consensus on exercise effectiveness. The Iron Elite identified and ranked the most critical and practical resistance training exercises and recommended specific techniques. The most effective resistance training movements are compound, multi-joint exercises that cause groups of muscles to work together in a coordinated, synchronized fashion. &nbsp; Isolation exercises target an individual muscle to the purposeful exclusion of its neighbors. Compound movements include variations of squats, bench presses, cleans, deadlifts, rows, overhead pressing, power cleans, and quick lifts. The sophisticated trainer will spend 80% of available training time on compound exercises and allot the remaining 20% to a select group of isolation exercises. &nbsp; <h3>Bodybuilding versus strength training</h3> A radical difference, a schism, a chasm, separates strength training protocols from elite bodybuilding protocols. The goals are fundamentally different: the bodybuilder seeks to increase the size of a targeted muscle, and any increase in strength is purely coincidental. The strength trainer aims to strengthen a targeted muscle or muscle group, and any increase in muscle size is purely coincidental. &nbsp; Because the goals are radically different, the training protocols differ radically. The bodybuilder repeatedly engorges a muscle with blood, thus creating the “pump.” This blood-inflation of the targeted muscle (over time and with repetition) causes the pumped muscle to increase in girth. The strength athlete’s sole goal is to increase poundage handling ability in core resistance training exercises. Classical bodybuilding uses a high-volume-moderate-intensity approach. Elite practitioners will train 60-120 minutes per session, 5-6 sessions weekly. Elite strength athletes will train 2-3 times weekly for 60-90 minutes. &nbsp; Bodybuilding legend Arnold Schwarzenegger would train twice a day, six days a week, performing seven hundred sets weekly. Powerlifting legend Kirk Karwoski trained three times a week for 90 minutes, performing sixty sets per week, yet Kirk created a physique that packed far more muscle mass than Arnold. <img class="wp-image-32617 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/progressive-resistance-3-1024x536.png" alt="progressive resistance 3" width="1024" height="536" /> &nbsp; <h3>Occam’s Razor</h3> What is Occam’s Razor? To paraphrase- when presented with two systems that produce equal outcomes, one chooses the system with fewer moving parts. Regarding anti-aging progressive resistance training, the trainee should consider following (with exclusivity) either – the high-volume-moderate-intensity bodybuilding approach or the low-volume-high-intensity strength training approach. What is your personality type? what is your gut reaction when asked, ‘Do I prefer to train more often with lighter weights?’ or ‘Use heavy poundage in short, infrequent sessions?’ Assume that results are equal, then select one or the other. &nbsp; Future discussions will focus on the techniques and tactics used for bodybuilding and the differing methods and tactics used for strength training. Regardless of the selected direction, the exercises should mainly consist of compound multi-joint exercises. While the strength trainer will use isolation exercises sparingly, the bodybuilder will use isolative movements using machines and cables far more liberally. <img class="wp-image-32618 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/progressive-resistance-4-1024x536.png" alt="progressive resistance 4" width="1024" height="536" /> &nbsp; <h3>Completing the growth cycle with replenishment calories and deep rest</h3> The classical progressive resistance growth cycle involves maximal muscle stress, feeding exhausted muscles quality calories, and adding lots of deep REM sleep. The fullest, fastest recovery comes for those who train hard, underpin intense training with high-quality calorie eating, and add deep, hibernation-like sleep. Do not train stressed muscles again until they are rested and healed. &nbsp; Other recovery enhancers that have proven effective include the sauna, whirlpool, steam room, ice bath, deep tissue massage, and targeted nutritional supplementation. Resistance training success requires repeatedly (and safely) pushing and pulling to the limits of current capacities. Striving to improve capacities is where muscle strengthening and bone density improvements reside. The human body does not grow and strengthen handling sub-maximal payloads. Banish frailty with resistance training: Reapportion time spent on a stationary bike, head to the weight room, and lift to reverse the aging process.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/progressive-resistance-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/superager-manifesto-progressive-resistance-and-longevity/</url> </article> <article> <ID>32590</ID> <title>Electrolytes in your Daily Whole Foods</title> <publishDate>2025-01-01 19:03:13</publishDate> <description><div class="et_pb_section et_pb_section_40 et_section_regular" > <div class="et_pb_row et_pb_row_40"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_40 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_40 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Electrolytes are among the most essential factors in a healthy, hydrated lifestyle. There are multiple products out there that help you increase your electrolyte intake, but what are some natural, nutritious foods and liquids that will leave you feeling amazing? These five electrolyte sources are a healthy diet staple: watermelon, coconut water, nuts and seeds, lemons, and salt. Let’s take a deep dive into these nutrient-dense, hydrating foods. &nbsp; <img class="wp-image-32597 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/electrolytes-in-your-daily-whole-foods-1-819x1024.png" alt="electrolytes in your daily whole foods 1" width="819" height="1024" /> &nbsp; Watermelon: One of the most refreshing natural forms of hydration, watermelon is a go-to source of electrolytes that is low in calories (only 42 per cup) and very satisfying. Watermelon is made up of ninety-two percent water. The electrolytes watermelon consists of are potassium, magnesium, and sodium.1 These are vital to electrolyte balance and will keep you hydrated for hours. Coconut Water: This island fruit is a delicious way to restore those lost electrolytes after a challenging workout. The liquid contained in coconut is bristling with great electrolyte sources such as potassium, magnesium, sodium, and calcium.2 Pour a glass of coconut water to accompany your next meal, and you’ll be feeling great! &nbsp; <img class="wp-image-32598 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/electrolytes-in-your-daily-whole-foods-2-819x1024.png" alt="electrolytes in your daily whole foods 2" width="819" height="1024" /> &nbsp; Nuts and Seeds: These sources of healthy fats contain many of these electrolytes like magnesium and phosphorous.3 Grab a handful of almonds or even sunflower seeds for a healthy snack! Peanut butter or almond butter are also excellent sources if you want something more filling. Lemon: This sour fruit is a refreshing additive to water on a hot summer’s day. Besides the delicious taste of lemon, the electrolytes in them can increase sodium, calcium, magnesium, and potassium.4 Add lemon to your water or squeeze it over one of your high-protein meals for a pleasant, zesty taste. Salt: The most known form of electrolytes, salt contains magnesium, potassium, and calcium. There are many sources of salt, but some of the best include Celtic Sea Salt and Himalayan Pink Salt. You can add Celtic Sea Salt to your water for an electrolyte boost before a run or a workout. &nbsp; <img class="wp-image-32599 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/electrolytes-in-your-daily-whole-foods-3-819x1024.png" alt="electrolytes in your daily whole foods 3" width="819" height="1024" /> &nbsp; These foods are easy to acquire at your local grocery store and can be incorporated in many different ways. Don’t be afraid to get creative with how you add your daily electrolytes to your meals and snacks. Stay hydrated and healthy, and stay tuned for more health tips to be the best and healthiest version of yourself.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/electrolytes-in-your-daily-whole-foods-cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/electrolytes-in-your-daily-whole-foods-2/</url> </article> <article> <ID>32554</ID> <title>Integrating Peptides into Your Medical Practice: Part II</title> <publishDate>2025-01-01 18:56:24</publishDate> <description><div class="et_pb_section et_pb_section_41 et_section_regular" > <div class="et_pb_row et_pb_row_41"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_41 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_41 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Peer-reviewed by Dr. Gabriel Krenitsky, MD &nbsp; As modern medicine continues to advance, peptides are emerging as a revolutionary tool for targeted therapeutic interventions. These powerful biomolecules are being recognized for enhancing tissue repair, regulating hormones, modulating the immune system, and supporting overall wellness. Their versatility has captured the interest of medical practitioners seeking innovative solutions for patients across various specialties. Peptides, composed of short chains of amino acids, are the building blocks of proteins. In the body, they function as essential signaling molecules, orchestrating critical biological processes such as cellular communication, inflammation regulation, and tissue regeneration. Their ability to precisely influence these pathways makes them invaluable in treating conditions ranging from chronic pain and autoimmune disorders to hormonal imbalances and metabolic dysfunction. The integration of peptide therapies into medical practices is not just about innovation but also about more effectively addressing complex health challenges. By understanding the science behind peptides and their potential applications, practitioners can unlock new possibilities for personalized care, offering patients advanced treatment options that are both targeted and transformative. <img class="wp-image-32581 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/peptides-part-2-1-1024x536.png" alt="peptides part 2 1" width="1024" height="536" /> &nbsp; Why Incorporate Peptides into Your Medical Practice Peptides offer a unique opportunity to provide patients with innovative, targeted, and effective treatment options while maintaining a strong safety profile. Naturally occurring in the body, peptides minimize the risk of adverse reactions when used correctly, making them a favorable alternative to traditional pharmaceuticals. Patients are often more compliant with peptide therapies due to their noninvasive nature, which can include subcutaneous injections, oral formulations, or topical applications, depending on the specific treatment. Incorporating peptides also allows practitioners to stay at the forefront of regenerative and personalized medicine. As healthcare increasingly shifts toward individualized care, peptide therapies align perfectly with this trend. They enable practitioners to address complex health challenges, from metabolic imbalances and chronic inflammation to accelerated healing and tissue regeneration. By offering peptides, you position your practice as a leader in advanced, evidence-based medical solutions. The true value of peptides lies in their ability to support highly customized patient care. When applied correctly, peptides can be tailored to address specific health needs, ensuring that treatments are as individualized as the patients themselves. This customization fosters a more precise and effective approach to healthcare, promoting better long-term outcomes. By integrating peptides into your practice, you can deliver treatments that target the root causes of health issues and support optimal wellness, truly transforming the patient experience. <img class="wp-image-32579 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/peptides-part-2-2-819x1024.png" alt="peptides part 2 2" width="819" height="1024" /> &nbsp; Steps to Integrate Peptides into Your Medical Practice <ol> <li> Educate Yourself and Your Team</li> </ol> <ul> <li> Enroll in certified peptide therapy courses offered by organizations such as A4M or the International Peptide Society.</li> <li> Stay updated on clinical studies and FDA-approved uses of peptides.</li> </ul> <ol start="2"> <li> Choose Reliable Peptide Sources</li> </ol> <ul> <li> Partner with reputable compounding pharmacies to ensure product quality and compliance.</li> <li> Verify peptides' purity, stability, and sterility to safeguard patient safety.</li> </ul> <ol start="3"> <li> Understand Regulations</li> </ol> <ul> <li> Review FDA and state-level regulations on peptide therapies.</li> <li> Ensure informed consent documents clearly outline the off-label status of certain peptides.</li> </ul> <ol start="4"> <li> Develop Protocols</li> </ol> <ul> <li> Create standard operating procedures (SOPs) for patient assessment, administration, and monitoring.</li> <li> Establish baseline testing for biomarkers or imaging, where applicable.</li> </ul> <ol start="5"> <li> Implement Patient Education</li> </ol> <ul> <li> Educate patients on what peptides are, how they work, and their potential benefits.</li> <li> Provide clear instructions for usage, storage, and injection techniques (if applicable).</li> </ul> <ol start="6"> <li> Start with Pilot Programs</li> </ol> <ul> <li> Begin by offering a limited range of peptides for conditions frequently seen in your practice, such as joint pain, fatigue, or immune support.</li> <li> Monitor outcomes and refine protocols as needed.</li> </ul> <ol start="7"> <li> Track Patient Outcomes</li> </ol> <ul> <li> Collect data on symptom improvement, biomarker changes, and patient satisfaction.</li> <li> Use these outcomes to build confidence in peptide therapies and showcase your expertise.</li> </ul> <img class="wp-image-32582 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/peptides-part-2-3-1024x536.png" alt="peptides part 2 3" width="1024" height="536" /> &nbsp; Common Challenges and Solutions Challenge: Patient Hesitancy <ul> <li>Solution: Address concerns by sharing clinical research and success stories. Offer patient testimonials or educational seminars.</li> </ul> Challenge: Storage and Handling <ul> <li>Solution: Invest in refrigeration units to maintain peptide stability. Educate staff on proper handling and storage protocols.</li> </ul> Challenge: Costs <ul> <li>Solution: Develop transparent pricing models and explore partnerships with labs or manufacturers for bulk discounts.</li> </ul> <img class="wp-image-32580 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/peptides-part-2-4-819x1024.png" alt="peptides part 2 4" width="819" height="1024" /> &nbsp; Closing words Integrating peptides into your medical practice is an opportunity to redefine patient care with precision and innovation. By offering personalized, evidence-based solutions, you can address complex health challenges while positioning your practice as a leader in advanced medicine. Peptide therapies are not just about treating symptoms—they’re about enhancing the overall well-being of your patients, aligning with the future of healthcare. With careful implementation, ongoing education, and a commitment to patient-centered care, peptides can transform your practice and empower your patients to achieve optimal health. Reasons to Incorporate Peptides into Your Medical Practice <table> <tbody> <tr> <td>Reason</td> <td>Explanation</td> </tr> <tr> <td>Targeted Therapy</td> <td>Peptides offer precision in treating specific medical concerns without systemic side effects.</td> </tr> <tr> <td>Expanding Patient Options</td> <td>Patients seeking cutting-edge, regenerative therapies often prefer peptide treatments.</td> </tr> <tr> <td>Versatility</td> <td>Peptides can support a variety of health goals, including anti-aging, performance optimization, and disease management.</td> </tr> <tr> <td>Revenue Growth</td> <td>Offering peptide therapies can enhance your clinic’s offerings and create additional revenue streams.</td> </tr> </tbody> </table> &nbsp; References: <ol> <li> American Academy of Anti-Aging Medicine (A4M). “Peptide Therapy Certification and Education Programs.”<a href="http://www.a4m.com/"> www.a4m.com</a></li> <li> International Peptide Society (IPS). “Clinical Guidelines for Peptide Use in Medicine.”<a href="http://www.internationalpeptidesociety.com/"> www.internationalpeptidesociety.com</a></li> <li> U.S. Food &amp; Drug Administration (FDA). “Regulatory Guidance on Peptide Drugs.”<a href="http://www.fda.gov/"> www.fda.gov</a></li> <li> Nature Reviews Drug Discovery. “Therapeutic Peptides: Current Applications and Future Directions.”</li> <li> Journal of Clinical Endocrinology &amp; Metabolism. “Advances in Peptide-Based Treatments for Hormonal and Metabolic Disorders.”</li> <li> Clinical Research Studies. “The Role of Peptides in Regenerative Medicine and Patient Care.”</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/peptides-part-2-article-cover.png</images> <url>https://topdoctormagazine.com/wellness/integrating-peptides-into-your-medical-practice-part-ii/</url> </article> <article> <ID>32537</ID> <title>AuraWell: Pioneering a New Era in PEMF Therapy for Health and Wellness</title> <publishDate>2025-01-01 14:18:51</publishDate> <description><div class="et_pb_section et_pb_section_42 et_section_regular" > <div class="et_pb_row et_pb_row_42"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_42 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_42 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today’s world of healthcare, where individuals seek holistic and alternative treatments to avoid invasive surgeries and heavy pharmaceutical reliance, AuraWell emerges as a leader in providing accessible, effective solutions. Alane Paulley and TJ Blandford are at the helm of this pioneering movement, working to redefine personal wellness through high-powered Pulsed Electromagnetic Field (PEMF) therapy. Their journey with AuraWell is a story of passion, innovation, and commitment to making advanced wellness tools available to everyone. &nbsp; <h3>Alane Paulley: From Television Producer to Wellness Advocate</h3> Alane Paulley’s path to AuraWell is a unique journey. Coming from a career in television production, Alane initially found herself in the wellness space through a family connection. Her father, a pioneer in PEMF therapy, primarily used the technology on horses, creating a niche business in animal wellness. When Alane witnessed the broader applications of PEMF for humans, particularly the stories of people who used it for pain relief and recovery, her interest grew. With encouragement from her family, she left television production after six years to join her father’s business and eventually took over operations when he retired. &nbsp; Seeing PEMF’s benefits firsthand fueled Alane’s drive to make the technology more widely accessible. &nbsp; “There are so few options that don’t involve surgery or medication,” she explained. &nbsp; Her dedication to the cause became a mission: to develop an FDA-cleared, consumer-level PEMF device that people could use at home. Today, AuraWell’s products allow users to address chronic pain, improve mobility, and promote faster recovery—all from the comfort of their own homes. &nbsp; <h3>TJ Blandford: Bringing Expertise in Medical Sales and a Personal Passion for Recovery</h3> Joining Alane at AuraWell, TJ Blandford contributes his extensive experience in medical sales, training, and management. With two decades of industry knowledge, TJ was drawn to AuraWell’s mission and saw an opportunity to contribute to a transformative healthcare solution. A former college and minor league baseball player, TJ experienced firsthand the physical toll sports can take on the body. From demanding schedules to constant injuries, he recognized the need for natural recovery solutions. &nbsp; “We’re not treating symptoms; we’re treating the root cause,” TJ noted, underscoring PEMF’s role in supporting the body’s natural healing abilities. &nbsp; For TJ, joining AuraWell was not just a career move but a chance to lead a team that could significantly advance the wellness of athletes and others. He now oversees the sales force and expansion into the medical market, focusing on educating practitioners and consumers about the efficacy of PEMF therapy. &nbsp; <img class="wp-image-32547 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/aurawell-1-819x1024.png" alt="aurawell 1" width="819" height="1024" /> &nbsp; <h3>The Science Behind PEMF: How It Works and Why It’s Needed</h3> PEMF, or Pulsed Electromagnetic Field therapy, isn’t a new concept. The Earth itself emits a natural electromagnetic field. When astronauts first ventured into space, they experienced a condition known as “space sickness” due to the lack of exposure to this field. NASA’s research in the 1960s and beyond led to a greater understanding of how PEMF could benefit health by mimicking the Earth’s natural magnetic frequencies. The basic premise of PEMF is to reintroduce beneficial magnetic fields to the body to support cellular function, reduce inflammation, and promote healing. &nbsp; Alane explained that modern life inadvertently shields us from the Earth’s magnetic fields, creating what’s known as “Faraday cages” around us. These invisible barriers are caused by rubber-soled shoes, car tires, and even cell phone radiation, which prevent beneficial magnetic fields from reaching us. AuraWell’s PEMF devices reintroduce these fields, enabling the body’s cells to repair and regenerate naturally. &nbsp; “We don’t heal you; we take away everything that’s stopping you from healing yourself,” Alane emphasized. &nbsp; <h3>Unique Features of AuraWell’s PEMF Devices</h3> One of the defining features of AuraWell’s devices is that they’re FDA-cleared for home use—the first high-powered PEMF devices available outside of a clinical setting. Unlike many consumer PEMF products that only deliver low-frequency pulses or require a doctor’s prescription, AuraWell devices provide a higher intensity that users can feel immediately. With adjustable settings, users can tailor the treatment to their specific needs, making the devices suitable for both general wellness and targeted recovery. &nbsp; Alane highlighted the practicality and convenience of AuraWell’s products: “You can have one of these devices in your home, use it while watching TV for 30 minutes a day, and support your body’s optimal function.” &nbsp; This accessibility allows more people to experience the benefits of PEMF therapy, addressing issues like chronic pain, inflammation, and even anti-aging concerns from the comfort of their homes. &nbsp; <img class="wp-image-32544 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/aurawell-2-1024x536.png" alt="aurawell 2" width="1024" height="536" /> &nbsp; <h3>Applications and Benefits of PEMF Therapy</h3> PEMF therapy has a wide range of applications, from pain management and injury recovery to anti-aging and improved athletic performance. TJ explained that PEMF works by sending electromagnetic pulses through the body’s tissues, penetrating up to 16 inches to reach cellular levels. This process helps cells become more permeable, allowing better oxygenation and nutrient absorption while expelling toxins. The result is reduced inflammation, less pain, and increased mobility. &nbsp; The concept of PEMF as a “nutrient” is central to TJ and Alane’s philosophy. Just as we need water, air, and vitamins to survive, our bodies also benefit from exposure to PEMF. By restoring this natural energy source, PEMF helps the body maintain peak performance, making it an appealing option for athletes and everyday users alike. &nbsp; Beyond sports and general wellness, Alane and TJ see future applications in women’s health, orthopedics, and geriatric care. With an aging population, the need for non-invasive, supportive therapies like PEMF will only grow. &nbsp; “We’re giving people tools to live independently and improve their quality of life as they age,” said TJ, noting that AuraWell’s devices can slow down some of the physiological processes associated with aging. &nbsp; <img class="wp-image-32548 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/aurawell-3-819x1024.png" alt="aurawell 3" width="819" height="1024" /> &nbsp; <h3>Shaping the Future of Healthcare</h3> The impact of PEMF technology goes beyond physical benefits; it represents a shift toward more holistic, preventive healthcare. People today are increasingly skeptical of pharmaceuticals and are looking for science-backed alternatives that don’t carry side effects. The COVID-19 pandemic further underscored the importance of personal health management, and AuraWell is positioned to meet this demand with accessible wellness solutions. &nbsp; Alane envisions a future where PEMF therapy is part of people’s regular wellness routines, much like taking vitamins or exercising. “Imagine if people started using this technology in their 20s and 30s as part of a preventative wellness plan,” she said. “We could potentially slow down or even stop some of the health issues that arise later in life.” &nbsp; This proactive approach to wellness could transform how we think about aging and healthcare. TJ highlights that instead of relying on medication or surgery as the first line of treatment, PEMF offers a natural alternative that addresses the root causes of issues rather than merely managing symptoms. &nbsp; <h3>Making a Mark in Sports and Beyond</h3> AuraWell’s devices have already gained traction among top athletes and sports teams, from Major League Baseball players to MMA fighters and Kentucky Derby-winning jockeys. Professional athletes constantly seek ways to enhance their performance and recover faster, and PEMF therapy has become a valuable tool in their training regimens. By making PEMF technology available to the public, AuraWell hopes to bring these same benefits to people everywhere, reinforcing the idea that everyone deserves access to high-quality wellness tools. &nbsp; As TJ pointed out, if PEMF therapy is trusted by elite athletes with access to the best healthcare, it can undoubtedly benefit the general population. &nbsp; “Everyone else, professional athlete or not, needs to be using this as well,” he insisted. &nbsp; <img class="wp-image-32545 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/aurawell-4-1024x536.png" alt="aurawell 4" width="1024" height="536" /> &nbsp; <h3>Educating Healthcare Professionals and the Public</h3> AuraWell is also committed to educating healthcare providers on the benefits of PEMF therapy. The company provides extensive training for doctors and practitioners, along with access to a comprehensive PEMF training library through a third-party association. This ensures that doctors and their staff are well-equipped to operate the devices and explain their benefits to patients. AuraWell also supports rental programs, allowing doctors to recommend PEMF devices for home use as part of a patient’s recovery plan. &nbsp; <h3>Empowering People to Take Control of Their Health</h3> At its core, AuraWell’s mission is to empower people to take control of their health. By making PEMF technology accessible and easy to use, they are giving people an alternative to invasive treatments and medications with unwanted side effects. &nbsp; “People want scientific, alternative wellness options they can use at home,” Alane said, emphasizing the growing demand for tools that support health and well-being without pharmaceuticals. &nbsp; As Alane and TJ look to the future, they envision a world where PEMF therapy is mainstream, used in homes and clinics alike as a natural, effective way to promote healing and longevity. AuraWell is poised to lead this shift, breaking down barriers to wellness and making high-powered PEMF therapy an essential part of everyday healthcare. &nbsp; <img class="wp-image-32549 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2025/01/aurawell-5-819x1024.png" alt="aurawell 5" width="819" height="1024" /> &nbsp; <h3>From Innovation to Everyday Wellness: Aura's Impact on Modern Health</h3> Through AuraWell, Alane Paulley and TJ Blandford are at the forefront of a wellness revolution. Their dedication to advancing PEMF technology, making it accessible, and promoting its benefits positions AuraWell as a leader in holistic health. With the power of PEMF therapy in the hands of consumers, AuraWell is paving the way for a future where people have the tools they need to support their health naturally, without reliance on medication or surgery. As the demand for preventive, holistic wellness grows, Alane and TJ’s vision of accessible, science-backed wellness solutions stands as a beacon of innovation and hope in modern healthcare.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2025/01/aurawell-article-cover.png</images> <url>https://topdoctormagazine.com/wellness/aurawell-pioneering-a-new-era-in-pemf-therapy-for-health-and-wellness/</url> </article> <article> <ID>32320</ID> <title>70 and Sensational: The Inspiring Journey of Evelyn Flaharty</title> <publishDate>2024-12-10 15:49:27</publishDate> <description><div class="et_pb_section et_pb_section_43 et_section_regular" > <div class="et_pb_row et_pb_row_43"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_43 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_43 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Evelyn “Evy” Flaharty is no stranger to transformation. After an illustrious corporate career spanning over three decades, she’s crafted a life that defies expectations. A bilingual business executive with a degree from the Lubin School of Business at Pace University, Evelyn dedicated 35 years of her life to Corporate America, working in finance and information systems. Her work brought her around the world, allowing her to experience diverse cultures and challenges. However, fitness and health were not a primary focus during those years. &nbsp; “I never worked out in my 30s or 40s,” she admitted, “and never thought about nutrition.” But as she crossed into her fifties, Evelyn felt changes creeping in. “I started to put on a few pounds and no longer felt like the young, energetic girl I used to be. Instead, I felt tired all the time,” she recalled. &nbsp; She realized that even though she was still young at heart, her body needed a wake-up call. Determined to regain her vitality, Evelyn decided it was time to focus on her health. &nbsp; At first, Evelyn’s goal was simple: get in shape by joining a gym and participating in aerobic classes. &nbsp; “Lifting weights wasn’t something I had ever envisioned,” she said, “and words like ‘bodybuilder’ or ‘athlete’ certainly did not apply to me.” &nbsp; But life had a twist in store for her. During a routine physical, Evelyn was diagnosed with thyroid cancer and subsequently had her thyroid removed. Rather than seeing the diagnosis as a setback, Evelyn saw it as a sign—a second chance to take control of her health. &nbsp; She explained, “My faith is strong, and I’ve always believed everything happens for a reason. I refused to be a victim or to let my thyroid issues define me.” Fueled by a renewed sense of purpose, Evelyn embraced weightlifting and soon found herself drawn to the world of bodybuilding. &nbsp; In her mid-fifties, Evelyn entered her first bodybuilding competition and discovered an unexpected passion. She continued to compete, eventually earning her IFBB Pro card in Women’s Figure and launching a new career in fitness. Her story has inspired many, and she now dedicates her time to empowering others through Aging Evolution, LLC, a worldwide community for mature adults who prioritize health and defy their age. Evelyn has also become a motivational speaker, fitness model, and mentor, using her journey to inspire others to believe in themselves and pursue their dreams. &nbsp; <img class="wp-image-32330 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-cover-photo-700x1024.jpg" alt="screenshot" width="700" height="1024" /> &nbsp; <h3>The Power of Reinvention in Fitness and Health</h3> Evelyn’s journey is an inspiring testament to the power of reinvention, a story that resonates with anyone feeling the effects of aging or contemplating a significant life change. After her cancer diagnosis, Evelyn’s perspective on health, aging, and fitness transformed dramatically. Far from retreating into fear, she chose to empower herself, embracing bodybuilding as a way to rebuild both her physical and mental strength. &nbsp; Building muscle mass was an essential part of her transformation. For Evelyn, weightlifting offered more than just physical strength—it became a source of inner resilience. Research shows that weight training can combat age-related muscle loss and significantly improve overall health.1 According to Evelyn, multiple studies published in the Journal of Applied Physiology highlight that resistance training not only increases muscle mass but also supports metabolic health, reduces the risk of osteoporosis, and enhances cardiovascular fitness.2 These benefits were life-changing for Evelyn, giving her a renewed sense of confidence and vitality that she hadn't experienced in years. &nbsp; <img class="wp-image-32329 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-6-768x1024.jpg" alt="evelyn 6" width="768" height="1024" /> &nbsp; <h3>Bodybuilding and Aging: Why It’s Never Too Late</h3> For Evelyn, bodybuilding was initially just an experiment, a way to boost her fitness and regain her energy. But over time, she realized that her body was capable of more than she’d imagined. Evelyn often competed against women significantly younger than her when she first started her career. This achievement would be impressive at any age, but it's particularly inspiring for women 50 and over, who may feel societal pressure to slow down or limit their ambitions. Evelyn’s message is clear: aging doesn’t mean giving up on dreams; in fact, it’s an opportunity to explore new ones. &nbsp; Aging is often associated with losing muscle mass and bone density, conditions that can lead to frailty and limited mobility. The National Institute on Aging states that adults can lose between 3% and 8% of their muscle mass per decade after age 30, with an even greater rate of decline after 60.3 However, resistance training and bodybuilding can reverse these trends, helping individuals maintain strength, independence, and a high quality of life well into their senior years. &nbsp; For Evelyn, weightlifting did just that. It helped her preserve her physical health and improve her confidence and resilience in the face of adversity. Her journey demonstrates the importance of challenging societal norms around aging, fitness, and the expectations placed on mature adults. &nbsp; <h3>The Impact of Nutrition and Lifestyle on Healthy Aging</h3> In addition to weightlifting, Evelyn's commitment to health required a dramatic shift in her lifestyle and nutrition. She transformed her diet to focus on nutrient-dense foods, emphasizing lean proteins, complex carbohydrates, and healthy fats. A well-balanced diet is crucial for building muscle, and Evelyn knew that proper nutrition would fuel her workouts and aid in her recovery. &nbsp; Research underscores the importance of nutrition in aging gracefully. A study in the American Journal of Clinical Nutrition found that a high-protein diet is critical for older adults engaged in resistance training, as it supports muscle growth and aids in recovery.4 Furthermore, antioxidants and anti-inflammatory foods, such as leafy greens, berries, and fatty fish, play a significant role in combating oxidative stress and promoting longevity. Evelyn's approach to nutrition, like her approach to fitness, emphasizes balance, moderation, and mindfulness, all of which contribute to a healthy and sustainable lifestyle. &nbsp; <img class="wp-image-32331 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-4-768x1024.jpg" alt="evelyn 4" width="768" height="1024" /> &nbsp; <h3>Overcoming Physical and Mental Challenges</h3> Evelyn’s journey was not without its challenges. In addition to the physical demands of bodybuilding, she had to overcome the mental hurdles of facing one’s vulnerabilities. For Evelyn, her thyroid cancer diagnosis served as a profound wake-up call, urging her to take charge of her health and mindset. Instead of dwelling on her scar, she began to view it as a badge of courage, symbolizing her strength and resilience. &nbsp; Bodybuilding is often as much a mental challenge as it is physical, requiring dedication, discipline, and a strong sense of purpose. For Evelyn, the sport provided a structured outlet for her energy and offered a way to channel her determination and drive into something tangible. In a 2019 study published in Frontiers in Psychology, researchers found that physical activities like weightlifting can positively impact mental health, reducing anxiety and boosting self-esteem.5 Evelyn's story exemplifies how bodybuilding can provide a sense of purpose and empowerment, especially when life takes unexpected turns. &nbsp; <img class="wp-image-32328 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-2-768x1024.jpg" alt="evelyn 2" width="768" height="1024" /> &nbsp; <h3>Aging Evolution: Building a Community of Ageless Warriors</h3> Evelyn’s journey inspired her to share her experience with others. This led to a partnership with Phil Dobson to create <a href="https://www.agingevolution.com">Aging Evolution, LLC</a>, an online community where people of all ages can connect, share experiences, and celebrate their commitment to health and fitness. Aging Evolution is more than a business; it’s a movement that promotes the idea that age is just a number and anyone can achieve greatness at any stage of life. Through Aging Evolution, Evelyn supports mature adults in prioritizing longevity, health, and fitness. &nbsp; The success of Aging Evolution demonstrates a growing trend of people rejecting traditional notions of aging. From fitness enthusiasts to professional athletes, individuals across the globe are proving that physical and mental growth is possible at any age. By fostering a supportive community, Aging Evolution provides a platform where members can find encouragement, motivation, and inspiration to pursue their own fitness journeys, regardless of their age or fitness level. <h3> </h3> <img class="wp-image-32327 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-1-1024x768.jpg" alt="evelyn 1" width="1024" height="768" /> <h3> </h3> <h3>Inspiring Others to Pursue Their Dreams</h3> Today, Evelyn uses her story to inspire others. As a mentor, motivational speaker, and fitness model, she empowers others to believe in their potential. Through her own transformation, Evelyn has shown that it’s never too late to pursue a passion or change the course of one’s life. Her message resonates with people of all backgrounds and ages, proving that the key to living a fulfilling life lies in resilience, self-belief, and a willingness to embrace change. &nbsp; Evelyn’s achievements have been recognized in various media outlets, including television segments and fitness magazines. Her story has captivated audiences, particularly those who may feel that age limits their potential. Evelyn is a reminder that each day offers a new opportunity to start fresh and chase after one’s dreams. &nbsp; <img class="wp-image-32328 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-2-768x1024.jpg" alt="evelyn 2" width="768" height="1024" /> &nbsp; <h3>A Legacy of Strength, Reinvention, and Inspiration</h3> Evelyn Flaharty’s journey is a testament to the power of resilience, reinvention, and living with purpose. Her life embodies a timeless message: the potential for growth, strength, and accomplishment knows no age limit. Evelyn has spent decades forging a path that exemplifies courage and determination, both in her corporate career and later in the fitness industry. When most people might have begun to think about slowing down, Evelyn began a transformative journey instead, proving that a setback—in her case, a cancer diagnosis—could indeed be a catalyst for profound personal growth. &nbsp; Through her experiences, Evelyn has redefined the meaning of aging gracefully, choosing instead to age boldly. Her bodybuilding achievements prove that strength, energy, and health are within reach at any age if approached with the right mindset. In defying traditional expectations, Evelyn has inspired countless others who feel limited by age or past choices. She has shown that health and fitness aren’t just about physical appearances—they’re about vitality, confidence, and creating a life worth celebrating. Her own physical transformation serves as a beacon of possibility, encouraging others to pursue their dreams with unwavering focus and resilience. &nbsp; Yet Evelyn’s legacy extends beyond her personal accomplishments. Through Aging Evolution, Evelyn and Phil have created a space for others to embrace and celebrate their own fitness journeys. The community has become a global movement of individuals who, like Evelyn, believe that age should empower, not limit, one’s potential. Aging Evolution is more than a fitness brand; it’s a collective affirmation that each stage of life offers new possibilities. Evelyn’s leadership within this community has given adults over 50 a voice in the fitness world, one that champions resilience, respect, and a commitment to health that transcends all boundaries. &nbsp; Today, Evelyn’s influence continues to grow as she shares her story worldwide through speaking engagements, mentorship, and media appearances. She has transformed from a corporate leader into a role model and an inspiration, reaching people across generations. Her scars, once symbols of a difficult journey, are now her badges of courage, reflecting the strength and determination that she brings to every part of her life. Evelyn has become a mentor to countless individuals, reminding them that obstacles can be opportunities and that strength—both mental and physical—is born from confronting life’s challenges head-on. &nbsp; Evelyn's story offers hope for those who might feel held back by age, doubt, or previous limitations. Her path illustrates that it’s never too late to pursue a passion, set new goals, or redefine oneself. Her message isn’t just about fitness; it’s about empowerment, resilience, and believing in the boundless possibilities that come with each new day. As Evelyn continues to lead by example, her journey stands as a timeless legacy—a reminder that the pursuit of health, happiness, and fulfillment is a lifelong endeavor that becomes richer, more rewarding, and more inspiring with age. &nbsp; In this way, Evelyn’s legacy is not just her own; it belongs to all those she has inspired and those who will continue to draw strength from her story. Hers is a journey of courage, tenacity, and joy that will undoubtedly continue to motivate people to embrace their own dreams and redefine what it means to live fully at every age. Evelyn’s life and the community she’s built echo a powerful truth: we each have the ability to shape our futures and live lives of passion and purpose—regardless of the years behind us. &nbsp; Visit Evelyn’s website at <a href="http://evelynflaharty.com/">EvelynFlaharty.com</a> to get in touch. Follow her social media accounts: YouTube: Evelyn Flaharty, YouTube: Workouts With Evelyn Flaharty, Instagram: @ffmusclesandcurves, TikTok: @evelynifbbpro, and Facebook: Evelyn Flaharty. You can also watch ‘Aging Evolution’ now by scanning the QR code! &nbsp; <img class="wp-image-32334 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/aging-evolution-article-ad--819x1024.png" alt="aging evolution article ad" width="819" height="1024" /> &nbsp; References: <ol> <li style="font-weight: 400;" aria-level="1">Journal of Applied Physiology. https://journals.physiology.org/journal/jappl</li> <li style="font-weight: 400;" aria-level="1">Journal of Applied Physiology. https://journals.physiology.org/journal/jappl</li> <li style="font-weight: 400;" aria-level="1">Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.</li> <li style="font-weight: 400;" aria-level="1">Deutz NE, Bauer JM, Barazzoni R, Biolo G, Boirie Y, Bosy-Westphal A, Cederholm T, Cruz-Jentoft A, Krznariç Z, Nair KS, Singer P, Teta D, Tipton K, Calder PC. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014 Dec;33(6):929-36. doi: 10.1016/j.clnu.2014.04.007. Epub 2014 Apr 24. PMID: 24814383; PMCID: PMC4208946.</li> <li style="font-weight: 400;" aria-level="1">Zhang, X., Jiang, C., Zhang, X., &amp; Chi, X. (2022). Muscle-strengthening exercise and positive mental health in children and adolescents: An urban survey study. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.933877 </li> <li style="font-weight: 400;" aria-level="1">Cover Photo Credits: Jay Fuertez, Photographer - Dallas, Texas</li> <li style="font-weight: 400;" aria-level="1">All other Photo Credits: Richard G. Martinez - Dallas/Fort Worth, Texas</li> <li style="font-weight: 400;" aria-level="1">Website: <a href="http://evelynflaharty.com/">EvelynFlaharty.com</a></li> <li style="font-weight: 400;" aria-level="1">Youtube: Evelyn Flaharty</li> <li style="font-weight: 400;" aria-level="1">Youtube: Workouts With Evelyn Flaharty</li> <li style="font-weight: 400;" aria-level="1">Instagram: ffmusclesandcurves</li> <li style="font-weight: 400;" aria-level="1">TikTok: @evelynifbbpro</li> <li style="font-weight: 400;" aria-level="1">Facebook: Evelyn Flaharty</li> </ol> &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/evelyn-flaharty-article-cover.png</images> <url>https://topdoctormagazine.com/wellness/70-and-sensational-the-inspiring-journey-of-evelyn-flaharty/</url> </article> <article> <ID>32180</ID> <title>Redefining Dentistry with Precision and Passion: An Interview with Dr. George Georgiev and the team at Sunny Dental</title> <publishDate>2024-12-03 17:09:36</publishDate> <description><div class="et_pb_section et_pb_section_44 et_section_regular" > <div class="et_pb_row et_pb_row_44"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_44 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_44 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">For Dr. George Georgiev, dentistry is not merely a profession but a profound calling that blends artistry, precision, and a deep-seated commitment to enhancing lives through oral health. His journey into this specialized field began with a childhood fascination with the human body, nurtured by his mother, who introduced him to medical literature and anatomical atlases. "I was always curious about how the body functions, but the visual aspects of dental craftsmanship truly captivated me," recalled Dr. Georgiev. "Working alongside my father in his dental lab, I was mesmerized by the intricate details of dental prosthetics and their transformative impact on patients' smiles." His initial ambition leaned towards facial plastic surgery, driven by a desire to sculpt and enhance facial features. However, fate intervened when his exposure to dental technology sparked a newfound passion for dentistry. "I started as a dental technician, crafting and refining teeth shapes, and that's where my love affair with dentistry began," Dr. Georgiev explained. "It was the perfect blend of technical skill and artistic creativity that drew me in." His educational journey took him across continents, from his native Eastern Europe to the vibrant dental schools of the United States. Along the way, pivotal experiences like an exchange program at the University of Florida broadened his understanding of dental practices worldwide. "Those experiences shaped my approach to dentistry, instilling a commitment to innovation and excellence that defines our practice today," Dr. Georgiev reflected. &nbsp; <h1>Sunny Dental </h1> Today, as the founder of two esteemed dental practices in South Florida, Dr. Georgiev is renowned for his meticulous approach and patient-centered care. His offices serve a diverse clientele, from local residents to international patients seeking top-tier dental services. "We’ve built our practice on the foundation of precision and compassion," he emphasized. "Every treatment plan is tailored to meet our patient's unique needs and aspirations." Central to Dr. Georgiev's philosophy is integrating cutting-edge technology and holistic dentistry principles. His offices boast advanced tools like AI-driven treatment planning software and in-house dental labs for swift prosthetic customization. "We strive for minimally invasive procedures that yield maximum results," Dr. Georgiev noted. "It's about achieving optimal oral health while enhancing overall well-being." Dr. Georgiev strives to achieve minimally invasive procedures in his holistic practice in Florida. Utilizing the mindset of ‘what would I do if I was working on my family members or close friends’ has revolutionized the way his practice has functioned. Beyond clinical excellence, Dr. Georgiev values patient education and empowerment. "I believe in forming partnerships with my patients," he explained. "We take the time to educate them about their oral health and involve them in decision-making processes." &nbsp; <img class="wp-image-32185 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-1-819x1024.png" alt="sunny dental 1" width="819" height="1024" /> &nbsp; <h1>Discovering Excellence in Dental Care</h1> Nestled in the vibrant community of Sunny Isles Beach, Sunny Dental stands as a beacon of comprehensive dental care and patient-focused service. Founded by Dr. George Georgiev, a visionary in modern dentistry, the practice embodies a commitment to excellence, innovation, and personalized patient care. At Sunny Dental, the journey began with a passion for transforming smiles and enhancing oral health. Dr. George Georgiev's roots in dental technology and a profound fascination with dental craftsmanship laid the foundation for a practice known for its precision and artistry. Guided by a philosophy of holistic dentistry, Sunny Dental believes in treating not just teeth but the whole person, integrating advanced technology with compassionate care. "We strive to create a welcoming environment where patients feel valued and cared for," said Dr. Georgiev. "Our team is dedicated to providing the highest quality dental services, tailored to meet the unique needs of each individual." The practice prides itself on a multidisciplinary approach, boasting a diverse team fluent in over ten languages to accommodate a global clientele. Located in the heart of Sunny Isles Beach, our state-of-the-art facilities offer various services, from preventive care to complex restorative and cosmetic treatments. Services Sunny Dental offers a comprehensive array of dental services designed to address every aspect of oral health and aesthetic enhancement. Their commitment to staying at the forefront of dental technology ensures patients receive cutting-edge treatments in a comfortable and inviting setting. "We believe in providing minimally invasive procedures that prioritize patient comfort and long-term oral health," explained Dr. Georgiev. "From routine cleanings and exams to advanced implantology and cosmetic dentistry, our goal is to deliver exceptional results with every visit." Key services include: Preventive Care: Routine cleanings, exams, and oral cancer screenings to maintain optimal oral health. Restorative Dentistry: Advanced techniques in dental implants, crowns, bridges, and dentures for restoring function and aesthetics. Cosmetic Dentistry: Smile makeovers with procedures like teeth whitening, porcelain veneers, and Invisalign® to enhance smile aesthetics. Holistic Dentistry: Integrating traditional dental practices with holistic approaches, focusing on overall wellness and natural treatments. Emergency Dentistry: Immediate care for dental emergencies, ensuring prompt relief and treatment. "Our commitment to patient education and personalized care sets us apart," added Dr. Georgiev. "We empower our patients to make informed decisions about their dental health, ensuring a partnership that prioritizes their well-being." Sunny Dental remains dedicated to fostering long-term relationships with patients, creating smiles that radiate confidence and health. As a trusted leader in dental care, Dr. George Georgiev and his team continue to redefine standards of excellence in dentistry, making Sunny Dental the premier choice for dental care in Sunny Isles Beach and beyond. &nbsp; <h1>Meet the Sunny Dental Team</h1> &nbsp; <img class="wp-image-32186 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-2-819x1024.png" alt="sunny dental 2" width="819" height="1024" /> <h1> </h1> <h3>Dr. Daniel Wetcher - General Dentist, Sunny Dental </h3> Dr. Daniel Wetcher brings a wealth of expertise and a passion for patient-centered care to Sunny Dental. He began his academic journey at the University of Florida, where he earned his undergraduate degree, before pursuing his Doctor of Dental Medicine (DMD) at Nova Southeastern University. To further refine his skills, Dr. Wetcher completed a hospital-based General Practice Residency (GPR) at Saint Barnabas Hospital in New York. Following this advanced training, he returned to South Florida, where he partnered with Dr. George, the owner of Sunny Dental, to lead the practice's Fort Lauderdale office. Over the past four years, Dr. Wetcher has been instrumental in delivering exceptional dentistry, embracing cutting-edge techniques, and fostering a welcoming environment for all patients. &nbsp; As the principal dentist at Sunny Dental’s Fort Lauderdale office, Dr. Wetcher specializes in implant and cosmetic dentistry while maintaining a robust general dentistry practice. His commitment to excellence and personalized care aligns seamlessly with the mission of Sunny Dental: to transform lives through outstanding dental work. Dr. Wetcher is proud to contribute to a practice that prioritizes quality and innovation, ensuring patients receive unparalleled care and life-changing results. Under his leadership, the Fort Lauderdale office has flourished, cementing its reputation as a cornerstone of the community for comprehensive dental care. &nbsp; <img class="wp-image-32187 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-3-819x1024.png" alt="sunny dental 3" width="819" height="1024" /> &nbsp; <h3>Dr. Dina Bobrova DMD, Sunny Dental</h3> Meet Dr. Dina – dentist by day, foodie by night, and a travel enthusiast whenever she can find the time! Known for her gentle touch and warm smile, Dr. Dina brings her passion for healthy teeth and love for good vibes into every appointment. Born in Riga, Latvia, and now a proud resident of the U.S., she’s fluent in Russian and English and is currently tackling Spanish (mostly so she can chat about food and teeth with even more people!). When she’s not perfecting smiles, you might find her hiking, paddleboarding, or exploring new cuisines. Fun fact: she’s never met a spicy dish she couldn’t handle! Dr. Dina’s mission? To make sure you leave her office smiling bigger and brighter every time. &nbsp; <img class="wp-image-32194 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-4-final-1024x536.png" alt="sunny dental 4 final" width="1024" height="536" /> &nbsp; <h3>Dr. Cristina Brezeanu - General Dentist, Sunny Dental </h3> Dr. Cristina Brezeanu brings a global perspective and deep commitment to patient-centered care to Sunny Dental. Originally from Romania, she relocated to Montreal, Canada, where she pursued her dental education at the University of Montreal. Following graduation, she practiced dentistry in Montreal for a decade, building her expertise while fostering a reputation for providing high-quality care. Drawn to the warmth and vibrant community of Florida, Dr. Brezeanu decided to relocate, completing the rigorous American board licensing process to continue her practice in the U.S. After an initial role in corporate dentistry, she found her ideal professional home with Sunny Dental, where her values of patient-first care and excellence in dentistry aligned seamlessly with the clinic's mission. &nbsp; At Sunny Dental, Dr. Brezeanu serves as a general dentist, offering a wide range of services while emphasizing personalized, high-quality care. She is particularly inspired by the collaborative environment at the practice, which includes specialists in TMJ disorders and oral surgery, allowing patients to receive comprehensive treatment in one location. Dr. Brezeanu’s approach is rooted in treating patients like family, focusing on conservative, precise treatments and partnering with top-tier labs to deliver outstanding results. Her dedication, coupled with the innovative culture at Sunny Dental, positions her to make a meaningful impact on her patients' lives and the broader field of dentistry. &nbsp; <img class="wp-image-32188 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-5-819x1024.png" alt="sunny dental 5" width="819" height="1024" /> &nbsp; <h3>Dr. Mike Roig - Periodontist, Sunny Dental </h3> Dr. Mike Roig is a highly skilled periodontist dedicated to delivering exceptional care at Sunny Dental. A South Florida native, Dr. Roig began his academic journey at Florida International University before earning his Doctor of Dental Medicine (DMD) degree from Nova Southeastern University. Following dental school, he completed a General Practice Residency at Montefiore Medical Center in New York, gaining advanced surgical training. His passion for periodontics led him to a prestigious dual-degree program at NYU in partnership with the VA Hospital in Manhattan, where he honed his expertise in periodontal surgery and implant dentistry. Since graduating in 2017, Dr. Roig has been practicing in South Florida, joining Sunny Dental in 2018 after being recommended by a colleague. &nbsp; At Sunny Dental, Dr. Roig specializes in periodontal surgery, leveraging his advanced training to treat complex cases with precision and care. He is deeply aligned with the practice’s commitment to excellence and patient-centered care, working alongside a collaborative team led by Dr. George. Dr. Roig values the strong foundation that periodontics provides for comprehensive dental care and is proud to contribute to life-changing outcomes for patients. Trusting the team’s dedication to quality, Dr. Roig confidently performs advanced surgical procedures, knowing his work is supported by a highly skilled and compassionate team. His passion for his craft and respect for the practice’s values make him an integral part of the Sunny Dental family. &nbsp; <img class="wp-image-32191 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-6-1024x536.png" alt="sunny dental 6" width="1024" height="536" /> &nbsp; <h1>Endless Limits for Dentistry </h1> Dr. Georgiev's and his teams’ commitment to advancing dentistry extends beyond his practice. He actively collaborates with peers, mentors aspiring dentists, and participates in continuing education programs to stay at the forefront of dental innovations. Looking ahead, Dr. Georgiev remains dedicated to pushing the boundaries of dental care, expanding his practice's capabilities, and making a lasting impact on his community. "Dentistry is a dynamic field that continues to evolve," he remarked. "I am excited about the future possibilities and the opportunity to continue improving smiles and lives." As Dr. George Georgiev continues to blend artistry, technology, and compassionate care in his dental practice, his legacy as a leader in dentistry grows stronger, leaving an indelible mark on the field and his patients alike. To learn more about Dr. George Georgiev and his practice, visit his website at <a href="https://www.sunnyislesdental.com/">https://www.sunnyislesdental.com/</a> or his office locations in Florida! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/sunny-dental-article-cover.png</images> <url>https://topdoctormagazine.com/oral-health/redefining-dentistry-with-precision-and-passion-an-interview-with-dr-george-georgiev-and-the-team-at-sunny-dental/</url> </article> <article> <ID>32280</ID> <title>50 is the new 20: How to Get Bigger and Better with Age Part II</title> <publishDate>2024-12-01 20:00:52</publishDate> <description><div class="et_pb_section et_pb_section_45 et_section_regular" > <div class="et_pb_row et_pb_row_45"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_45 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_45 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">To quote myself in Part I of “50 is the new 20”: “To successfully achieve longevity in bodybuilding and fitness, especially if the goal is to continue to improve the physique over time, you must be not only consistent, dedicated, and disciplined, but also intelligent and calculating in your efforts. In other words, your entire program must evolve as you move along to keep pace with the changes in the body and its systems that naturally manifest as we get older. You simply cannot expect to be able to train the same way you did 20 or 30 years ago and continue to achieve the same type of progress. In fact, in most cases, this approach will cause regression or injuries to occur.” In part one of this article, my discussion centered around warm-ups, exercise form, training frequency and training volume. I will now explore some other vital areas of this topic, which will complete the blueprint for successfully navigating through your physical fitness program as you continue adding candles to your birthday cake. <h3>Exercise Selection</h3> That was then: When I started lifting weights in my mid-teens, I had only one goal…to get BIG. I needed to build muscle and bulk because at 5’11.5 and 125 lbs., my pet hamster looked more threatening than me! After extensive reading and research, I discovered that bare, heavy exercises were the fastest road to raw size. My program was based on essential (mainly compound) movements such as squats, leg presses, deadlifts, bent rows, bench presses, incline presses, weighted dips, military presses, barbell curls, and skull crushers. &nbsp; Unlike many misinformed beginners, I stayed away from the fancy machine and cable exercises and busted my butt with good old heavy metal. And let me tell you - it worked! I got bigger and stronger, and everyone around me took notice. Most people believed I was on the juice - and I was! Apple, grape, and orange were my favorites! However, after many years of training in this manner, I noticed that I looked more like a wrestler or football player than a bodybuilder. I was a mound of mass without shape or artistry. In addition, my joints were taking a lot of abuse, and I began to accumulate my share of aches, pains and injuries. But that was then… <img class="wp-image-32286 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/50-is-the-new-20-part-ii-1-819x1024.png" alt="50 is the new 20 part ii 1" width="819" height="1024" /> &nbsp; This is now: Nowadays, my goals are somewhat different, although I am still seeking more muscle mass (and always will be). However, more than anything, I am meticulously attempting to “sculpt” the perfect physique (as perfect as my genetics will allow). &nbsp; I focus on refining every muscle group, including better overall shape, lines and tie-ins. I also seek better separation between each muscle and improved proportion and aesthetics. To accomplish these things, I now utilize many different exercises, as well as angles, grips, and stances. &nbsp; I still include at least one basic movement per workout but will then venture towards more isolation exercises using all types of dumbbells, cables, and machines. In fact, I am constantly trying new ways to position my body and alter the angle of the push or pull to target a muscle or section of a muscle with laser-like precision. Don’t get me wrong, I still love to lift heavy and can still move prestigious poundage, but my challenge now is acquiring more size and creating a healthy, functional, and physically fit masterpiece. <h3>Rep Range</h3> That was then… Just like my understanding that basic lifts manifested muscle most efficiently, I also came to believe that heavy weights and lower reps (4-5 or so per set) were the Holy Grail of mass-gaining. As I mentioned above, this approach worked for several years at least. However, after a time, I found that diminishing returns, progressive aches and pains, and nagging injuries began to take the place of ongoing progress. &nbsp; But this did not stop me; I thought the solution lay lifting even heavier. The stronger a muscle, the bigger a muscle, right? Well, right and wrong. It took me years to finally embrace the fact that not only are muscles made up of different fiber types that respond uniquely to varied rep ranges, but also that our anabolic machinery needs to be stimulated through more than just one pathway if reaching your genetic potential is the goal. Yes, get stronger, but do so in many rep ranges - not just the one. But that was then… This is now… Over my many years as a bodybuilder and coach to hundreds of top athletes, bodybuilders, high-power CEOs and members of the entertainment industry, I have developed and pioneered several world-renowned training protocols (PRRS™, ESPX2™, and FTX2™, to name a few) that are based on the principle of both progression and variation. They work so remarkably well because they were created with the understanding that the human body is an amazingly adaptable machine and requires a wide variety of stimuli to progress in a continuous fashion. &nbsp; Where in the beginning, my training was fairly one-dimensional, now it is utterly dynamic – utilizing a wide variety of rep ranges, lifting tempos, rests between sets, intensity techniques and more. &nbsp; Every week, my goal is to attack the muscles in a unique manner and force the central nervous system to deal with a unique form of stress. Heavyweights still play a role but are only one part of a multi-faceted approach to hypertrophy, strength enhancement and functionality. This system has rewarded me with significant and steady gains in muscle, a lack of training-related injuries, and a far more challenging and enjoyable method of working out. &nbsp; <img class="wp-image-32287 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/50-is-the-new-20-part-ii-2-819x1024.png" alt="50 is the new 20 part ii 2" width="819" height="1024" /> <h3>Focus and Concentration</h3> That was then… Without a doubt, since day one in the gym, I was serious as a heart attack and chock full of drive and intensity. However, although I always utilized a relatively strict form in most movements, I never really concentrated on the action of the muscle while it was working. My main goal was to move the weight from point A to point B under good control, but my mind was not necessarily focused on the mechanics of the exercise and how my muscles felt while contracting, lengthening and filling with blood. But that was then… This is now… As the years go by, I can feel myself developing a better and better connection between my brain and body. The old saying, “Put your mind into your muscle,” should not be taken lightly, as scientific evidence suggests that the more you think about the working muscle, the more fibers you will get to fire. And when you exhaust more fibers, you are on the road to igniting faster and more profound progress. &nbsp; When I am performing a set, I drown out everything that is going on around me and make sure to feel my target muscle work through every inch of the movement - from the concentric to peak contraction and the eccentric to stretch. I call this “Precision Training,” as I literally picture myself as a machine - like the inner mechanics of a working clock. Every repetition is deliberate, meticulous, and precise, with my body locked into a position allowing me to zero in on precisely the area of a muscle I wish to focus upon. I feel that I am training on a higher (almost meditative) level these days, and I have no doubt it significantly contributes to my ability to improve my physique continually. &nbsp; <h3><img class="wp-image-32288 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/50-is-the-new-20-part-ii-3-819x1024.png" alt="50 is the new 20 part ii 3" width="819" height="1024" /></h3> <h3> </h3> <h3>Not Getting Older- Getting Bigger and Better!</h3> Unlike most sports and activities where age often hinders performance, when it comes to bodybuilding (or just building the body), I believe you can enjoy continual improvements well into your 50s and even 60s if you make the proper adjustments to your training and nutrition strategy. &nbsp; What you need to do is work with nature and not against it. Listen to your body and pay attention to the signals it gives you. Understand that building the body is a lifelong process requiring a more sophisticated and targeted approach with each passing year. &nbsp; However, never look at aging as a detriment, at least not when it comes to your physique. Consider that as time passes, you can continue to build more muscle, greater strength, enhanced fitness and improved functionality, which is about as close to “the fountain of youth” as one could ever hope to get.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/50-is-the-new-20-part-ii-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/50-is-the-new-20-how-to-get-bigger-and-better-with-age-part-ii/</url> </article> <article> <ID>32267</ID> <title>Cranberry-Orange Christmas Loaf</title> <publishDate>2024-12-01 19:06:58</publishDate> <description><div class="et_pb_section et_pb_section_46 et_section_regular" > <div class="et_pb_row et_pb_row_46"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_46 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_46 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Health Benefits of Cranberries and Oranges </h3> <h5>Cranberries: </h5> Cranberries are small but mighty berries packed with nutrients. They are: <ol> <li> Rich in antioxidants: These compounds help fight free radicals, reducing the risk of chronic illnesses like heart disease and cancer. </li> <li> Good for urinary tract health: Proanthocyanidins in cranberries can help prevent urinary tract infections by reducing bacterial adhesion. </li> <li> Low-calorie and high-fiber: Cranberries are excellent for digestion and maintaining a healthy weight. </li> </ol> &nbsp; <h5>Oranges: </h5> Oranges are a staple in the winter season and offer multiple health perks: <ol> <li> High in vitamin C: This boosts immunity, helps collagen production for healthy skin, and enhances iron absorption. </li> <li> Great for heart health: Oranges contain potassium, which helps regulate blood pressure and flavonoids that support vascular function. </li> <li> Source of dietary fiber: Fiber aids digestion and can help lower cholesterol levels. </li> </ol> &nbsp; Together, cranberries and oranges provide a vibrant flavor and a powerful dose of nutrients, making them a perfect pairing for your Christmas table. Enjoy their tangy, sweet goodness in seasonal recipes while supporting your health! &nbsp; <img class="wp-image-32272 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/cranberry-orange-loaf-1-1024x536.png" alt="cranberry orange loaf 1" width="1024" height="536" /> &nbsp; Servings: 10-12 slices Calories per slice: 180 <h3>Ingredients: </h3> - 2 cups all-purpose flour - 1 cup granulated sugar - 1 ½ teaspoons baking powder - ½ teaspoon baking soda - ½ teaspoon salt - ¾ cup fresh orange juice (from 2-3 oranges) - ¼ cup unsweetened applesauce (or melted butter) - 2 large eggs - 1 tablespoon orange zest - 1 ½ cups fresh or frozen cranberries, coarsely chopped - ½ cup chopped walnuts (optional) &nbsp; <h3>Directions: </h3> <ol> <li> Preheat your oven to 350°F (175°C). Grease a standard loaf pan or line it with parchment paper. </li> <li> In a large mixing bowl, combine flour, sugar, baking powder, baking soda, and salt. </li> <li> In a separate bowl, whisk together orange juice, applesauce, eggs, and orange zest. </li> <li> Gradually fold the wet ingredients into the dry mixture until just combined. Do not overmix. </li> <li> Gently fold in the cranberries and walnuts (if using). </li> <li> Pour the batter into the prepared loaf pan and smooth the top. </li> <li> Bake for 50-60 minutes or until a toothpick inserted in the center comes out clean. </li> <li> Let the loaf cool in the pan for 10 minutes, then transfer to a wire rack to cool completely. </li> </ol> &nbsp; This loaf makes a festive holiday treat or a thoughtful gift when wrapped beautifully. Enjoy!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/cranberry-orange-loaf-cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/cranberry-orange-christmas-loaf/</url> </article> <article> <ID>32296</ID> <title>Super-ager Strategies: The Transformational Triumvirate</title> <publishDate>2024-12-01 18:59:48</publishDate> <description><div class="et_pb_section et_pb_section_47 et_section_regular" > <div class="et_pb_row et_pb_row_47"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_47 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_47 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Want to live longer? Want to improve the quality of that newly extended life? The protocols that deliver a better quality of extended life are already widely known and used. Elite bodybuilding methodology has created a legion of super-agers, human beings, male and female, that look, act, and feel decades younger than their chronologic reality. The good news is that these protocols recommended for quality-of-life improvement will also make you fit, lean, and muscular (as an extra-added bonus). Factually, this is backward: becoming fit, lean, and muscular is what makes you a super-ager. Regular folks should expropriate hardcore bodybuilding tactics, detune them a bit (make elite tactics user-friendly without eviscerating them), and, with patience and adherence, dramatically morph the physique over time. The Transformational Triumvirate consists of resistance training, cardiovascular training, and nutrition. Nutritional Empiricism: Detox and re-energize…as an extra-added bonus, live longer, improve your quality of life - and get ripped! &nbsp; Becoming more muscular and losing body fat not only slows or stops the aging process, but when done right, with the requisite intensity and sustained adherence, the aging process reverses. Be aware that the single most important step a person can take towards dramatic physical improvement in physique and performance is not training. The critical step is to clean up the diet by improving the quality of the food fuel we put into this exquisite machinery, the soft machine we call the human body. The most important leg of the super-ager transformative triumvirate is nutrition – what food fuel do we select? When do we consume our food? How much do we consume? Without disciplined eating, progress will necessarily be subpar. A man can be as strong as Samson, possess the cardio of a locomotive – and still be obese. Without coordinated nutrition, you are just training. Disciplined eating is the foundational practice of the transformational triumvirate. Having said this, to optimize physiological results, diet alone is insufficient. Atop a regimented dietary approach, institute a strength training regimen and a cardiovascular protocol. <img class="wp-image-32301 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/transformational-triumvirate-1-1024x536.png" alt="transformational triumvirate 1" width="1024" height="536" /> A successful super-ager always has a plan. Periodization is sophisticated and detailed preplanning. The classical periodized cycle is twelve weeks long, with three 4-week micro-cycles tucked inside a three-month macro-cycle. What are the characteristics of a classic periodization cycle? How do you periodize nutrition? Firstly, establish body weight and body composition overarching goals. Coordinate nutritional protocols with the exercise protocols. Our overarching goal is enduring and unchanging: build lean muscle mass and oxidize stored body fat. <ul> <li style="font-weight: 400;" aria-level="1">Establish overarching physiological goals. Goals need to be motivating yet realistic.</li> <li style="font-weight: 400;" aria-level="1">Set goals within a specific timeframe. The typical “cycle” is 10 to 16 weeks in length.</li> <li style="font-weight: 400;" aria-level="1">Reverse-engineer individualized goals backward to a starting point.</li> <li style="font-weight: 400;" aria-level="1">Simultaneously, pursue multiple goals.</li> <li style="font-weight: 400;" aria-level="1">Establish sequential weekly benchmarks. Systematically attain these micro-goals.</li> <li style="font-weight: 400;" aria-level="1">Periodize both exercise formats.</li> <li style="font-weight: 400;" aria-level="1">Periodize nutrition.</li> <li style="font-weight: 400;" aria-level="1">Periodize scheduling: learn how to fit all the aspects of the transformational triumvirate into your life. </li> </ul> Here is a sobering statistic: 70% of America is obese. The cause of our obesity is (primarily) our choice of fuel: designed to run on high-octane racing fuel when tuned up, muscled-up, and lean, the human body possesses a fabulous power-to-weight ratio. In top form, the human body is akin to a 780-horsepower V-8 Ferrari 488. Modern humans try to run fickle Ferraris, not on highly combustible, drag-racing nitromethane. No, modern humans insist on fueling the Ferrari with kerosene. Trash fuel gums up machinery, performance plummets, and eventually, inevitably, a catastrophic breakdown occurs. All preventable: the first order of business is to clean up the fuel and purge your caloric selections. For eons, all men everywhere ate nothing but organic. In 1950, 1% of the American adult population had pre-diabetes. In 2024, that has risen to 50%. Again, this is attributable to the kerosene we insist on using to fuel our Ferrari body. We all know the science: eating ultra-processed calories causes the fuel to inject insulin into the bloodstream. Insulin’s job is to take blood sugar out of the bloodstream and deposit the sugar into a receptive cell. Gummed-up insulin receptor sites, clogged with kerosene, are incapable of accepting the blood sugar. The body misinterprets the inability of the mitochondria (the cells 244-cubic inch, four-cam, twin-turbo V-8 engine) to accept blood sugar. The body falls apart since the cells are not accepting the circulating sugar and then overcompensates, sending more insulin into the bloodstream. Here is an inconvenient fact: when insulin floods the bloodstream, there can be no body fat oxidation. The world’s best, most effective dieters are competitive bodybuilders. Long ago, they figured out how to control insulin via nutritional manipulation. Set aside the PED-abusing, over-inflated, professional bodybuilders. Instead, focus on the all-natural lifetime drug-free bodybuilders, the kind you can see competing at local bodybuilding shows held at a high school in your neighborhood. You will be amazed how even at the local level, the elites that compete, be they neophyte teenagers or 70 + year old competitors, all the winners and top competitors, are regularly and routinely attaining sub-10%, single-digit body fat percentiles – this while retaining 90% of the muscle mass built in the off-season. What is the bodybuilder’s protocol? They combine weight training with aerobic training and underpin the intense exercise with incredibly strict bodybuilding-style nutrition. <img class="wp-image-32302 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/transformational-triumvirate-2-1024x536.png" alt="transformational triumvirate 2" width="1024" height="536" /> &nbsp; The heart and soul of competitive bodybuilding is not the training; it is the nutrition. With dietary discipline and the ability to adhere consistently, attaining a single-digit body fat percentage becomes possible. The smart trainee, someone with no intention of ever competing in a bodybuilding competition, would still be well-advised to expropriate the big check squares that identify and characterize bodybuilding training and its (inconveniently unbending) dietary discipline. To build muscle, you need high-intensity weight training. To improve aerobic fitness, you need sweaty cardio. To attain a sub-10% body fat percentile, combine clean calorie dieting with intense and sweaty exercise. Below is a nutritional snapshot of a bodybuilder’s daily meal schedule. As the competition approaches, they slowly reduce starch carbs (potatoes, rice, and oatmeal.) This creates a blast furnace metabolism (amplified by exercise) that oxidizes the last vestiges of body fat. 7 am Meal 1 Egg white omelet with diced vegetables, oatmeal 10 am Meal 2 Turkey cutlet lettuce wrap, asparagus, rice 1 pm Meal 3 Bison burger, rice, small salad, vinegar/oil 4 pm Meal 4 Sports nutrition bar, whey protein shake (post-workout) 7 pm Meal 5 Grilled filet of beef, carrots, sweet potato 10 pm Meal 6 Caseinate protein shake, beef liver tablets (60 grams of protein before bed) *Augmented with various pills: minerals, amino acids, vitamins C and D, creatine monohydrate, etc. At the culmination of a successful lean-out phase, the pendulum stroke ceases moving in that direction. Naturally, it swings back in the oppositive direction: the perfect time to commence a mass-building phase is coming off a successful lean-out phase. What better way and time to slowly add lean, fat-free muscle than rebounding from a low-cal lean-out phase? What a joy to slowly add back those delicious complex carbohydrates. For a competitive bodybuilder, the periodized pendulum swing is eternal, from one extreme to another. As the years roll by, those who adhere tightly to the transformational triumvirate, those who become attuned to and obey the natural rhythms of the periodized pendulum swing, inevitably, invariably, undergo a radical and dramatic physiological metamorphosis. While mainstream fitness is meek and mild, a mile wide and an inch deep, hardcore bodybuilder and super-ager protocols are an inch wide and a mile deep.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/transformational-triumvirate-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/super-ager-strategies-the-transformational-triumvirate/</url> </article> <article> <ID>32252</ID> <title>Electrolytes in your Daily Whole Foods</title> <publishDate>2024-12-01 18:53:00</publishDate> <description><div class="et_pb_section et_pb_section_48 et_section_regular" > <div class="et_pb_row et_pb_row_48"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_48 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_48 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Electrolytes are among the most essential factors in a healthy, hydrated lifestyle. There are multiple products out there that help you increase your electrolyte intake, but what are some natural, nutritious foods and liquids that will leave you feeling amazing? These five electrolyte sources are a healthy diet staple: watermelon, coconut water, nuts and seeds, lemons, and salt. Let’s take a deep dive into these nutrient-dense, hydrating foods. &nbsp; Watermelon: One of the most refreshing natural forms of hydration, watermelon is a go-to source of electrolytes that is low in calories (only 42 per cup) and very satisfying. Watermelon is made up of ninety-two percent water. The electrolytes watermelon consists of are potassium, magnesium, and sodium.1 These are vital to electrolyte balance and will keep you hydrated for hours. Coconut Water: This island fruit is a delicious way to restore those lost electrolytes after a challenging workout. The liquid contained in coconut is bristling with great electrolyte sources such as potassium, magnesium, sodium, and calcium.2 Pour a glass of coconut water to accompany your next meal, and you’ll be feeling great! &nbsp; <img class="wp-image-32258 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/electrolytes-1-1024x536.png" alt="electrolytes 1" width="1024" height="536" /> &nbsp; Nuts and Seeds: These sources of healthy fats contain many of these electrolytes like magnesium and phosphorous.3 Grab a handful of almonds or even sunflower seeds for a healthy snack! Peanut butter or almond butter are also excellent sources if you want something more filling. Lemon: This sour fruit is a refreshing additive to water on a hot summer’s day. Besides the delicious taste of lemon, the electrolytes in them can increase sodium, calcium, magnesium, and potassium.4 Add lemon to your water or squeeze it over one of your high-protein meals for a pleasant, zesty taste. Salt: The most known form of electrolytes, salt contains magnesium, potassium and calcium. There are many sources of salt, but some of the best include Celtic Sea Salt and Himalayan Pink Salt. You can add Celtic Sea Salt to your water for an electrolyte boost before a run or a workout. &nbsp; These foods are easy to acquire at your local grocery store and can be incorporated in many different ways. Don’t be afraid to get creative with how you add your daily electrolytes to your meals and snacks. Stay hydrated and healthy, and stay tuned for more health tips to be the best and healthiest version of yourself.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/electrolytes-cover.png</images> <url>https://topdoctormagazine.com/wellness/electrolytes-in-your-daily-whole-foods/</url> </article> <article> <ID>32233</ID> <title>Understanding Peptides: A Comprehensive Guide for Beginners Part 1</title> <publishDate>2024-12-01 17:30:10</publishDate> <description><div class="et_pb_section et_pb_section_49 et_section_regular" > <div class="et_pb_row et_pb_row_49"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_49 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_49 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Peer-reviewed by Dr. Gabriel Krenitsky, MD and Anthony Castore, SSRP Fellow Step into the world of peptides, where science meets biology to transform how we treat, repair, and optimize the human body. Peptides are short chains of amino acids, typically consisting of 2 to 50 amino acids, and are the building blocks of proteins. They play crucial roles in various biological functions within the body. The science behind peptides lies in their ability to act as signaling molecules, influencing how cells behave and regulating biological processes. Peptides occur naturally in the body and are involved in functions such as cell signaling, immune responses, and hormone regulation. In medical and fitness contexts, synthetic peptides mimic natural peptides. For instance, growth hormone-releasing peptides (GHRPs) stimulate growth hormone production, enhancing muscle recovery, improving skin elasticity, and supporting fat loss. Other peptides, like BPC-157, are used for tissue repair and healing. In 2024, peptides are now at the forefront of medicine, biotechnology, and fitness, offering revolutionary solutions for challenges ranging from aging and disease to performance enhancement. These tiny molecules reshape how we think about health by mimicking the body’s natural processes to: <ul> <li> Regenerate tissue</li> <li> Boost muscle growth</li> <li> Enhance cognitive function</li> <li> Combat chronic illnesses</li> </ul> What sets peptides apart is their dual identity—they’re both naturally derived and scientifically engineered. This makes them safer and more targeted than many traditional therapies, opening doors to personalized health solutions that align seamlessly with the body’s biology. However, like any intervention, there are critical factors to understand before starting a peptide regimen. &nbsp; <div id="attachment_32240" style="width: 829px" class="wp-caption aligncenter"><img aria-describedby="caption-attachment-32240" class="wp-image-32240 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/peptide-1-819x1024.png" alt="peptide 1" width="819" height="1024" />Anthony Castore, SSRP Fellow, at the Peptide Conference - Photo by Drew Shaffer Photography</div>&nbsp; <h3>A Complex Approach to Clinical Integration: The Science Behind Peptides</h3> Peptides are precise biological tools designed to interact with specific cellular receptors and regulate vital physiological processes such as tissue repair, hormonal balance, and immune responses. Their structural versatility and targeted mechanisms of action make them indispensable in advancing clinical therapies. Incorporating peptides into clinical practice demands a nuanced understanding of their molecular specificity. Unlike traditional pharmaceuticals, peptides require precise dosing, receptor-specific targeting, and careful monitoring to maximize therapeutic outcomes while minimizing potential risks. Their integration represents a sophisticated approach to personalized medicine, enabling clinicians to address complex health challenges with unparalleled accuracy. <h3>Key Considerations for Clinical Integration</h3> <ol> <li> Structure and Function</li> </ol> <ul> <li> Peptides are smaller than proteins, allowing easier cellular entry and influence over biological activity.</li> <li> Their function is determined by the sequence of amino acids, dictating roles like hormone regulation, immune responses, tissue repair, and metabolism.</li> </ul> <ol start="2"> <li> Types of Peptides</li> </ol> <ul> <li> Signaling Peptides: Messenger molecules that trigger cellular responses (e.g., insulin regulates blood sugar).</li> <li> Antimicrobial Peptides: Strengthen immunity by disrupting pathogen membranes.</li> <li> Growth Factors: Promote cell regeneration for tissue repair (e.g., collagen peptides).</li> </ul> <ol start="3"> <li> Peptides and Cell Receptors</li> </ol> <ul> <li> Peptides bind to specific receptors, activating or inhibiting cellular functions.</li> <li> These interactions initiate biological responses, such as gene expression, protein synthesis, or enzyme activation.</li> </ul> <ol start="4"> <li> Therapeutic Uses</li> </ol> <ul> <li> Medical: Treat diabetes, cancer, and neurological diseases.</li> <li> Cosmetic: Promote skin elasticity and reduce wrinkles.</li> <li> Sports Medicine: Aid in muscle recovery and tissue repair.</li> </ul> <ol start="5"> <li> Synthetic Peptides</li> </ol> <ul> <li> Lab-engineered peptides target specific conditions, offering precise therapeutic solutions.</li> </ul> <ol start="6"> <li> Absorption and Bioavailability</li> </ol> <ul> <li> Delivery methods (injections, topical creams, or oral supplements) impact absorption, as oral peptides can degrade in digestion.</li> </ul> <ol start="7"> <li> Potential in Anti-Aging and Regenerative Medicine</li> </ol> <ul> <li> Peptides like GHRPs stimulate growth hormone production, potentially improving muscle mass, skin health, and overall vitality.</li> </ul> <img class="wp-image-32241 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/peptide-2-819x1024.png" alt="peptide 2" width="819" height="1024" /> <h3>Selecting the Right Peptide</h3> Choosing the correct peptide is like selecting the perfect tool for a highly specific task—it requires precision, understanding, and alignment with your unique goals. With peptides offering benefits ranging from muscle repair and fat loss to enhanced cognitive performance and anti-aging effects, selecting the right one means delving into the science behind their functions and your body’s needs. The key lies in knowing your objectives: Are you seeking faster recovery, a boost in metabolism, or skin that radiates youth? Pairing these goals with the appropriate peptide—and ensuring quality, purity, and professional guidance—unlocks their true potential. In a world where the wrong choice can mean missed results, selecting the suitable peptide is both an art and a science, making every step of the process vital for success. Different peptides serve different purposes, so understanding which peptide aligns with your goals is vital. For example, peptides like TB-500 and BPC-157 are primarily used for recovery and healing, while Ipamorelin or CJC-1295 are favored for their muscle-building and anti-aging effects. Choosing the wrong peptide for your specific needs could not only yield poor results but also increase the risk of unwanted side effects. <img class="wp-image-32242 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/peptide-3-819x1024.png" alt="peptide 3" width="819" height="1024" /> <h3>Dosage and Administration</h3> One of the most important aspects of peptide use is getting the dosage and administration protocol correct. Peptides are typically administered via subcutaneous injections, though some may come in oral or topical forms. The dosage will depend on factors such as your body weight, goals, and overall health. Over- or under-dosing can result in ineffective results or adverse reactions. Sticking to the recommended dosage and administration frequency, usually as directed by a healthcare professional, is essential to maximizing benefits while minimizing risks. Compounding pharmacies will often provide dosing instructions for the peptides they supply.<img class="wp-image-32243 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/peptide-4-819x1024.png" alt="peptide 4" width="819" height="1024" /> <h3>Quality and Sourcing</h3> Peptides must be of high quality to ensure safety and effectiveness. Avoid ordering from unverified online sources, as many products may be counterfeit, contaminated, or improperly stored, leading to poor results or health risks. Refer to the Licensed Medical Professional Reference Chart to find trusted providers if you’re interested in using peptides. Always prioritize safety and legitimacy. <h3>Understanding Potential Side Effects</h3> While peptides are generally considered safe when used properly, they are not without potential side effects. Common side effects include water retention, joint stiffness, fatigue, and localized reactions at injection sites. More serious side effects, such as hormone imbalances or immune system disruptions, can occur if peptides are misused. It’s essential to closely monitor how your body reacts to peptides and seek medical advice if you experience unusual symptoms. <h3>Legal Considerations</h3> Peptide usage is governed by different legal frameworks depending on where you live. Certain peptides are classified as controlled substances in some countries and are only available via prescription. For athletes, the use of specific peptides may be prohibited by anti-doping agencies, so it’s essential to be aware of the legalities before starting therapy, especially if you compete in sports. The science behind peptides is growing rapidly but fundamentally revolves around their ability to act as key regulators of biological processes. Peptides influence growth, repair, immune responses, and metabolic functions via unique interactions with cell receptors. Their versatility and effectiveness make them highly valuable in both medical and cosmetic applications. Additionally, their utilization is rapidly becoming part of cutting-edge medical practices focusing on the holistic approach to medical treatments. There is a wealth of information for healthcare providers looking to incorporate peptides into their medical practice. It is important to consult your physician for those considering beginning peptide therapy. <img class="wp-image-32244 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/peptide-5-819x1024.png" alt="peptide 5" width="819" height="1024" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/peptide-cover.png</images> <url>https://topdoctormagazine.com/wellness/understanding-peptides-a-comprehensive-guide-for-beginners-part-1/</url> </article> <article> <ID>32218</ID> <title>New Beginnings: A Guide to Elevate Your Fitness in 2025</title> <publishDate>2024-12-01 16:12:25</publishDate> <description><div class="et_pb_section et_pb_section_50 et_section_regular" > <div class="et_pb_row et_pb_row_50"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_50 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_50 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As we bid farewell to 2024 and welcome 2025, it’s time to reflect and embrace new trends that promote your well-being, boost your performance, and support your recovery. Here are some fresh ideas to elevate your overall fitness and nurture your mind, body, and spirit. <ol> <li> Holistic Health</li> </ol> - Mind-Body Connection: Emphasizing practices integrating mental health with physical wellness, such as stretching, Tai Chi, and mindfulness. More individuals are recognizing the importance of reducing stress and enhancing emotional wellness as part of their overall health. <ol start="2"> <li> Personalized Nutrition</li> </ol> - DNA-Based Diets: Tailoring diet plans based on individual genetic makeup to optimize nutritional intake and health outcomes. Many are exploring personalized supplements and diets to enhance energy levels and promote longevity. <ol start="3"> <li> Gut Health</li> </ol> - Microbiome Awareness: Growing interest in foods and supplements that support gut health, such as probiotics, prebiotics, fermented foods, and high-fiber diets. Research continues to highlight the connection between gut health and overall wellness, including mental health. <ol start="4"> <li> Digital Wellness</li> </ol> - Tech Detox: The rising trend of digital detoxes as people seek to reduce screen time and disconnect from digital devices to improve focus, mindfulness, and overall mental well-being. - Wellness Apps: Mobile applications are used for guided meditation, fitness tracking, and healthy eating, enhancing accessibility to wellness resources. &nbsp; <img class="wp-image-32225 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/new-beginnings-2025-1-1024x536.png" alt="new beginnings 2025 1" width="1024" height="536" /> &nbsp; <ol start="5"> <li> Functional Medicine</li> </ol> - Root Cause Approach: Increased focus on treating the underlying causes of health issues rather than just managing symptoms. This includes integrating lifestyle changes, holistic treatments, and advanced testing. <ol start="6"> <li> Integrative Therapies</li> </ol> - Alternative Treatments: Alternative therapies such as acupuncture, aromatherapy, and grounding are growing in popularity, often used alongside traditional medical treatments for a fuller spectrum of care. <ol start="7"> <li> Mental Health Advocacy</li> </ol> - Mental Wellness Initiatives: More organizations and individuals are prioritizing mental health alongside physical health. This includes advocating for workplace wellness programs that support mental health and reduce stigma. <ol start="8"> <li> Fitness Trends</li> </ol> - Hybrid Workouts: The blending of in-person and virtual fitness classes (e.g., cycling, HIIT workouts) allows for flexibility and accessibility for people with varying schedules. - Micro-Workouts: Short, high-intensity workouts that fit into busy schedules, making fitness more accessible and practical for those who struggle to find time to exercise. &nbsp; <img class="wp-image-32226 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/new-beginnings-2025-2-1024x536.png" alt="new beginnings 2025 2" width="1024" height="536" /> &nbsp; <ol start="9"> <li> Sustainable Living</li> </ol> - Eco-Conscious Wellness: The integration of sustainability in wellness practices, such as eco-friendly personal care products, plant-based diets, and initiatives promoting natural, locally sourced foods. <ol start="10"> <li> Sleep Optimization</li> </ol> - Sleep Tracking: Increased awareness around the importance of quality sleep and its impact on well-being. Products like sleep trackers and programs focusing on sleep hygiene are becoming popular. - Circadian Rhythm Alignment: Advocacy for practices that align daily activities with natural biological rhythms to enhance sleep quality and overall health. <ol start="11"> <li> Community Wellness Initiatives</li> </ol> - Local Programs: Community-driven health programs that promote physical activity, nutrition education, and social engagement, helping to build stronger, healthier communities. - Support Groups: Growth of groups focusing on shared experiences, such as weight loss, chronic illness management, or mental health challenges. <ol start="12"> <li> Advanced Recovery Therapies</li> </ol> - Cryotherapy and Infrared Saunas: Increasing interest in recovery therapies that enhance physical performance, reduce inflammation, and promote relaxation. - Nutrient IV Therapy: Integration of intravenous therapy for immediate nutrient absorption for recovery, hydration, and wellness improvement. &nbsp; <img class="wp-image-32227 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/new-beginnings-2025-3-1024x536.png" alt="new beginnings 2025 3" width="1024" height="536" /> &nbsp; These trending ideas in wellness reflect a holistic view of health, where individuals are encouraged to take a proactive and integrated approach to enhance their physical, mental, and emotional well-being. Adopting these trends can help individuals foster a comprehensive lifestyle that supports longevity and quality of life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/new-beginnings-2025-cover.png</images> <url>https://topdoctormagazine.com/wellness/new-beginnings-a-guide-to-elevate-your-fitness-in-2025/</url> </article> <article> <ID>32201</ID> <title>Dr. Amarilys Galloza: Pioneering Mental Health Support in the Deaf and Autistic Communities</title> <publishDate>2024-12-01 16:07:44</publishDate> <description><div class="et_pb_section et_pb_section_51 et_section_regular" > <div class="et_pb_row et_pb_row_51"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_51 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_51 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Amarilys Galloza’s journey into the field of clinical psychology is more than just a professional endeavor—it’s a deeply personal mission shaped by her upbringing, experiences, and dedication to underserved populations. As a leading expert in the intersection of mental health, multilingualism, the Latinx community and disability services, particularly for the deaf and autistic communities, Dr. Galloza's work reflects her commitment to breaking barriers and expanding access to crucial resources. Her story is one of perseverance, compassion, and unwavering resolve to make a difference in the lives of those who are often overlooked. &nbsp; <h2>Early Inspiration and Family Influence</h2> Dr. Galloza’s passion for understanding human behavior and its underlying motivations can be traced back to her childhood. Growing up in Puerto Rico, she was deeply influenced by her father, a math teacher who went beyond his role as an educator to create opportunities for underprivileged children in his community. He initiated a program that allowed students to participate in extracurricular activities like volleyball, but only if they performed well academically. &nbsp; This initiative had a profound effect on many children, some of whom went on to pursue higher education and improve their life circumstances. &nbsp; "My dad always taught me that sometimes a person just needs an opportunity," Dr. Galloza reflected. "That really shaped my vision of how people’s lives could change with the right support." &nbsp; Her early fascination with understanding why people behave the way they do eventually led her to clinical psychology. Dr. Galloza wanted to explore how different circumstances—such as poverty, limited access to resources, or family dynamics—affect behavior. &nbsp; "I was always curious about what could have happened differently if someone had been provided more support or had different opportunities," she said. <img class="wp-image-32208 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-galloza-1-1024x536.png" alt="dr. galloza 1" width="1024" height="536" /> &nbsp; <h2>An Introduction to the Deaf Community</h2> Dr. Galloza’s journey into working with the deaf community was sparked by an encounter with a trailblazer in the field—Alice González, the first deaf individual to complete a bachelor’s degree in education at the University of Puerto Rico. González’s achievement was monumental in a country with significant barriers for deaf individuals in education and mental health services. This meeting opened Dr. Galloza's eyes to the hindrances faced by the deaf community, particularly the lack of accessible mental health services. &nbsp; Determined to make a difference, she shifted her research focus to this underserved population. However, she quickly realized Puerto Rico lacked the resources to support her ambitions. &nbsp; "I was told that I couldn’t conduct the type of research I wanted to do for the deaf community because there was no one in Puerto Rico who could help me," she recalled. &nbsp; Undeterred, Dr. Galloza made the life-changing decision to leave Puerto Rico and pursue her studies in the United States. &nbsp; <h2>Overcoming Language Barriers and Pursuing Research Excellence</h2> Dr. Galloza’s determination to serve the deaf community led her to Gallaudet University, a premier institution for the education of deaf and hard-of-hearing individuals. However, her journey was far from easy. When she arrived at Gallaudet, Dr. Galloza didn’t speak English fluently and had no knowledge of American Sign Language (ASL), the primary mode of communication at the university. This situation mirrored the experience of many deaf individuals navigating a world dominated by hearing people—a reality Dr. Galloza would come to understand intimately. &nbsp; "I arrived at Gallaudet and experienced what a deaf individual faces every day in a hearing world," she said. "I couldn’t communicate with people, and many assumed I wasn’t capable because of the language barrier." &nbsp; Despite the challenges, she was determined to succeed. Armed with a dictionary and a relentless work ethic, Dr. Galloza immersed herself in her studies while simultaneously learning both English and ASL. &nbsp; Her perseverance paid off. Not only did Dr. Galloza complete her PhD, but her groundbreaking research in mental health identification for deaf individuals earned her the prestigious Winer Family Research Award. &nbsp; "The research that I was told I couldn’t do ended up being the very work that won me the award," she reflected. "It was recognition that all the hard work—the struggles with language, the late nights, the uncertainty—was worth it." <h2> </h2> <h2><img class="wp-image-32207 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/185-insta-819x1024.png" alt="185 insta" width="819" height="1024" /></h2> <h2> </h2> <h2>Bridging Gaps in Multilingual and Multicultural Mental Health Care</h2> One of the most remarkable aspects of Dr. Galloza’s clinical practice is her ability to navigate the complexities of multilingualism and multiculturalism in mental health care. As a fluent speaker of Spanish, English, and ASL, she has been able to serve diverse clients in ways that most clinicians cannot. She often works with deaf individuals who have Spanish-speaking parents or families where members speak multiple languages. &nbsp; This multilingual ability has proven invaluable in bridging communication gaps between families and ensuring all parties are actively involved in the therapeutic process. &nbsp; "I’ve had sessions where I’m working with a deaf individual, their Spanish-speaking parents, and other family members who only speak English," Dr. Galloza explained. "It’s essential to have a clinician who can navigate those languages and create a space where everyone can be heard." &nbsp; Dr. Galloza also emphasized the importance of understanding a client’s cultural background, particularly when addressing mental health issues. &nbsp; "Talking about mental health in a language that’s unfamiliar can be incredibly difficult," she said. "It’s my job to ensure that language barriers don’t become another obstacle to receiving the care they need." <h2>Personal Experience with Autism: A Transformative Journey</h2> &nbsp; While Dr. Galloza’s work with the deaf community has been groundbreaking, her personal journey as a mother has also profoundly shaped her approach to clinical practice. During her PhD studies, Dr. Galloza gave birth to her son, who was later diagnosed with autism. &nbsp; "Even though I was finishing my doctorate, I had to learn so much more—about speech therapy, occupational therapy, AAC devices, and alternative communication methods," she said. &nbsp; Her experience as the mother of a non-verbal, low-functioning autistic child gave her a new perspective on the challenges faced by families of autistic individuals. &nbsp; "Being in that position—navigating the world of autism while also being a clinical psychologist—has made me a much better clinician," she reflected. "It’s not just about understanding the theory or the science anymore. It’s about truly empathizing with what these families go through on a daily basis." &nbsp; Dr. Galloza’s personal experiences have made her a better clinician and expanded the services she offers at her practice. She now works extensively with autistic individuals and their families, providing support that goes beyond traditional therapy. &nbsp; "I feel that my experience with my son has given me the insight to offer more realistic, practical support to parents and families who are navigating similar challenges," she said. <h2> </h2> <h2><img class="wp-image-32209 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-galloza-3-1024x536.png" alt="dr. galloza 3" width="1024" height="536" /></h2> <h2> </h2> <h2> </h2> <h2>A Lifelong Commitment to Education and Mentorship</h2> In addition to her clinical practice, Dr. Galloza is a dedicated educator and mentor to future clinical psychologists. She teaches at the PhD level at Gallaudet University, where she challenges her students to think critically about the practical application of psychological theory. &nbsp; "I tell my students that while it’s important to understand the theory, it’s equally important to know how to implement it in real-world situations," she explained. &nbsp; Dr. Galloza highlighted the need for flexibility and creativity in treatment planning, especially when working with underserved populations. &nbsp; "We create these ideal treatment plans in the classroom, but I remind my students that real life doesn’t always work like that," she said. "People have jobs, families, and other responsibilities. As clinicians, we must find ways to make treatment possible for them." &nbsp; Her teaching philosophy is rooted in her experiences navigating life's complex realities as a clinician, researcher, and mother. She encourages her students to approach their work with empathy, adaptability, and a deep understanding of the unique challenges faced by their clients. <h2> </h2> <h2><img class="wp-image-32210 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-galloza-4-1024x536.png" alt="dr. galloza 4" width="1024" height="536" /></h2> <h2> </h2> <h2> </h2> <h2>Looking Ahead: Expanding Access to Mental Health Services</h2> Dr. Galloza’s journey is far from over. As she continues to break new ground in her work with the deaf and autistic communities, she remains focused on one overarching goal: expanding access to mental health services for those who need it most. &nbsp; "There are still so many people who don’t have access to the services they need, especially in minority and underserved communities. I want to continue advocating for them and ensuring no one is left behind," Dr. Galloza said. &nbsp; Her work serves as a powerful reminder that with determination, empathy, and the proper support, it’s possible to overcome even the most significant barriers. To learn more about her work, visit her website at <a href="https://makeitpossibledr.com">https://makeitpossibledr.com</a>. &nbsp; As Dr. Galloza said, "It’s not about what you have—it’s about what you can do with it. And sometimes, all a person needs is an opportunity."</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-galloza-cover.png</images> <url>https://topdoctormagazine.com/wellness/mental-health/dr-amarilys-galloza-pioneering-mental-health-support-in-the-deaf-and-autistic-communities/</url> </article> <article> <ID>32353</ID> <title>Revolutionizing Modern Dentistry with Art and Science: An Interview with Dr. Alexander Shore</title> <publishDate>2024-12-01 15:50:59</publishDate> <description><div class="et_pb_section et_pb_section_52 et_section_regular" > <div class="et_pb_row et_pb_row_52"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_52 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_52 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dentistry is more than just a profession for Dr. Alexander Shore—it’s a blend of art, science, and a profound dedication to transforming lives. From being a young boy who hid his smile, to becoming a leader in modern dental care, Dr. Shore's journey is a testament to the life-changing power of a confident smile and the innovative spirit that drives dentistry forward. In this feature, we explore his personal story, his groundbreaking work at Signature Smile Arts, and his vision for the future of dental care. <h2>Meet Dr. Alexander Shore: Passionate Dentist and Implant Specialist</h2> Dr. Shore’s passion for dentistry began with a deeply personal experience. As a child, he was self-conscious about his teeth and often avoided smiling. This changed after a transformative dental procedure revealed the art inherent in dentistry. “When I saw the before-and-after photos of my mouth, I realized that a smile could be a form of art,” he shared. Growing up with a photographer father, he was already familiar with the artistry of capturing moments. Dentistry became the perfect marriage of his appreciation for art and his interest in science. "That experience changed my life—I became more confident and knew I wanted to help others achieve that same transformation," he added. Dr. Alexander Shore, a Detroit native and Michigan State University alumnus, has established himself as a leader in modern dentistry. Dr. Shore pursued advanced dental training after earning his Bachelor of Science in 2015. He graduated in 2019 with a Doctor of Dental Surgery (D.D.S.) degree from the University of Michigan, one of the nation's top-ranked dental schools. Before founding Signature Smile Arts, Dr. Shore gained extensive experience across Indiana, Illinois, and Michigan, honing his skills in all areas of general dentistry. His practice now focuses on comprehensive family care and implant dentistry, where he has achieved notable recognition. Dr. Shore holds fellowship and mastership certifications from the International Dental Implant Association and is the first authorized 3 on 6 provider in Illinois, offering cutting-edge full-mouth rehabilitation services. &nbsp; <img class="wp-image-32358 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-1-1024x536.png" alt="dr. shore 1" width="1024" height="536" /> &nbsp; <h2>Professional Affiliations and Mentorship</h2> Dr. Shore’s commitment to excellence is reflected in his active membership in organizations such as the American Dental Association, Chicago Dental Society, Illinois State Dental Society, International Dental Implant Association, and the American Academy of Facial Esthetics. These affiliations help him stay informed about the latest standards and innovations in dentistry. “Being part of these organizations shows my patients that I’m committed to doing things the right way,” he said. “I invest in continuous learning and technology to ensure we provide the highest level of care.” Dr. Shore credits much of his success to the mentorship he received early in his career from Dr. Liu and Dr. Jafri at Secure Dental. “They taught me the importance of community involvement, empowering your team, and maintaining a patient-first mindset,” he reflected. These lessons have guided his practice and inspired him to pay it forward by mentoring others. <h2> </h2> <h2><img class="wp-image-32359 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-2-1024x536.png" alt="dr. shore 2" width="1024" height="536" /></h2> <h2> </h2> <h2>Signature Smile Arts: A Commitment to Patient Satisfaction</h2> Driven by this passion for both art and science, Dr. Shore established Signature Smile Arts, a modern dental practice dedicated to combining cutting-edge technology with patient-centered care. The practice offers a full spectrum of dental services, ranging from routine checkups to advanced full-arch dental implant procedures. His commitment to innovation has earned him a strong reputation in the community and the trust of countless patients. At Signature Smile Arts, Dr. Shore provides a wide range of services, including: <ul> <li style="font-weight: 400;" aria-level="1">General Dentistry</li> <li style="font-weight: 400;" aria-level="1">Emergency dental care</li> <li style="font-weight: 400;" aria-level="1">Implants</li> <li style="font-weight: 400;" aria-level="1">Cosmetics</li> <li style="font-weight: 400;" aria-level="1">Orthodontics</li> <li style="font-weight: 400;" aria-level="1">Extractions</li> <li style="font-weight: 400;" aria-level="1">Restorations</li> <li style="font-weight: 400;" aria-level="1">Root canals </li> <li style="font-weight: 400;" aria-level="1">And more</li> </ul> At the heart of Signature Smile Arts is a commitment to fostering trust and long-term relationships with patients. Dr. Shore describes his approach as treating every patient like family—a value instilled in him by his own childhood dentist. Dr. Shore bases this commitment on his practice’s core value: you can never go wrong if you always put the patient first. This philosophy shapes every aspect of the practice, from the welcoming atmosphere to the personalized care each patient receives. Dr. Shore and his team's commitment to patient satisfaction has made him a trusted name in the dental community, allowing his practice to grow immensely and helping patients achieve a smile they love. “If we do right by our patients every day, success will follow,” he asserted. <h2> </h2> <h2><img class="wp-image-32360 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-3-1024x536.png" alt="dr. shore 3" width="1024" height="536" /></h2> <h2> </h2> <h2>The Magnificent Mile</h2> In addition to his first incredibly successful practice in Homewood, Illinois, Dr. Shore has invested heavily in his downtown Chicago location on the famous Magnificent Mile. Dr. Shore made the decision to expand into the heart of the city, so the team at Signature Smile Arts would have the opportunity to serve more people geographically. The new Signature Smile Arts location provides general dentistry along with the other services offered at his Homewood practice. This is the perfect dental office for busy patients who live and work in the city, featuring convenient parking and a central downtown location. Dr. Shore’s new additional location has a fantastic staff who can promptly handle your appointment with the utmost care. <h2>Pioneering the 3 on 6 Procedure</h2> One of Dr. Shore’s most notable achievements is his 3 on 6 dental implant procedure specialization. He is currently the only dentist in Illinois offering this advanced technique and one of only 14 practitioners nationwide. The 3 on 6 procedure stands out as a groundbreaking alternative to the traditional All-on-4 approach. While the latter often involves removing bone to secure implants, the 3 on 6 preserves more bone tissue and provides a more natural and durable outcome. “It’s the closest thing you can get to having a full set of natural teeth,” Dr. Shore explained. By preserving gum and bone tissue, this procedure enhances the long-term health and aesthetics of the mouth. These unique 3 on 6 implants are customizable for each individual. With the patient's comfort at the forefront of their thoughts, he and his staff do this in a way that minimizes pain as much as possible. Patients leave with a functional, beautiful smile in a single day—a testament to the advanced planning and precision technology employed by Dr. Shore and his team. His clients typically have one of two questions, especially regarding something as life-changing as dental implants. <ol> <li style="font-weight: 400;" aria-level="1">How many of these have you done?</li> <li style="font-weight: 400;" aria-level="1">Have you ever had a case like mine?</li> </ol> &nbsp; The answer to these two questions is why Signature Smile Arts has seen incredible growth. Dr. Shore learned from the best and has placed hundreds of implants, showing how he has most likely seen similar cases to other patients. Many dentists are good at what they do, but Dr. Shore and his team go above and beyond, providing the best available dental work. Because of Dr. Shore’s care and quality of service, most of Signature Smile Arts' new patients come from other patients referring their friends so they can also receive the best care from Dr. Shore and his team. <h2> </h2> <h2><img class="wp-image-32361 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-4-1024x536.png" alt="dr. shore 4" width="1024" height="536" /></h2> <h2> </h2> <h2>Staying at the Forefront of Technology and Shaping the Future of Dental Care</h2> Signature Smile Arts is defined by its modern approach to dentistry. The practice is equipped with the latest technology, including digital scanners, 3D facial imaging, and in-house CT machines. These tools enable precise diagnostics and advanced treatment planning. Dr. Shore and his team stay updated on the latest advancements through continuous education and collaboration with leading dental laboratories. “We aim to provide all services under one roof, minimizing the need for referrals and streamlining the patient experience,” he said. Dr. Shore envisions a future where advanced procedures like 3 on 6 dental implants become the standard of care. By documenting patient success stories and sharing best practices with other dentists, he hopes to influence the field positively. “When you showcase the transformative impact of modern procedures, it shifts mindsets and raises the standard of care,” he explained. “It’s about moving away from outdated methods and embracing new techniques that improve patient outcomes and quality of life.” Dr. Shore believes that innovation and patient-centered care will continue to shape the future of dentistry. <h2> </h2> <h2><img class="wp-image-32362 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-5-1024x536.png" alt="dr. shore 5" width="1024" height="536" /></h2> <h2> </h2> <h2>A Legacy of Smiles</h2> Dr. Alexander Shore’s journey from a self-conscious child to a transformative dental professional is a story of resilience, inspiration, and innovation. His personal experiences shaped his approach to care, and his belief in the power of a confident smile continues to guide his work. At Signature Smile Arts, Dr. Shore combines artistry, cutting-edge technology, and a deeply empathetic philosophy to deliver results that go beyond aesthetics—they change lives. With his pioneering work in procedures like the 3 on 6 dental implant technique, Dr. Shore is leading the charge toward a new standard of care. By focusing on bone preservation and long-term oral health, he’s proving that dentistry can be both innovative and patient-centered. His ability to blend these elements showcases his dedication to providing treatment and solutions that improve his patient’s overall quality of life. However, Dr. Shore’s vision goes further than individual patient care. Through mentorship, professional collaboration, and the expansion of his practice into Chicago’s Magnificent Mile, he is actively shaping the future of dentistry. He believes championing patient success stories is key to driving innovation across the industry. “When others see the possibilities of these advancements, it encourages the adoption of new standards that ultimately benefit everyone,” he explained. Dr. Shore’s philosophy extends to his practice culture, where his team works tirelessly to uphold the values of trust, community, and excellence. From the moment a patient walks through the door, they are welcomed into a dental practice that prioritizes their well-being above all else. This sense of connection and care resonates with his patients and his team, fostering a collaborative environment that inspires success. &nbsp; <img class="wp-image-32363 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-6-1024x536.png" alt="dr. shore 6" width="1024" height="536" /> &nbsp; “Dentistry is about more than fixing teeth; it’s about transforming lives,” he emphasized. “Every patient has a story, and every story has the potential for a brighter, healthier chapter.” As Dr. Shore continues to innovate and inspire, his legacy is evident: a dedication to creating confident smiles, empowered professionals, and a dental field that sets a higher bar for care. Whether in the heart of Chicago or his suburban practices, Dr. Shore’s mission remains the same—to make world-class dentistry accessible, compassionate, and transformative. In the words of Dr. Shore himself, “A smile is more than just an expression—it’s a reflection of confidence, health, and happiness. Helping someone rediscover that is the greatest reward of all.” You can learn more about Dr. Shore, his team, and his practice at Signature Smile Arts by visiting his website at <a href="https://www.signaturesmilearts.com/">https://www.signaturesmilearts.com/</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/12/dr.-shore-article-cover.png</images> <url>https://topdoctormagazine.com/issue-185/revolutionizing-modern-dentistry-with-art-and-science-an-interview-with-dr-alexander-shore/</url> </article> <article> <ID>32093</ID> <title>Harnessing VR Technology for Veteran Mental Health: Rob Bell’s Mission to Transform Access to Mental Healthcare</title> <publishDate>2024-11-11 19:48:45</publishDate> <description><div class="et_pb_section et_pb_section_53 et_section_regular" > <div class="et_pb_row et_pb_row_53"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_53 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_53 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">With increasing awareness of the mental health challenges faced by military veterans, new solutions are emerging that not only focus on providing care but also ensure accessibility and inclusivity for those who need it most. Leading this charge is<a href="https://bellmedicalsolutions.com/about/"> 2B3D Inc.</a>, a pioneering organization leveraging virtual reality (VR) to offer immersive mental health support, transforming care for veterans nationwide through the ActionVerse. &nbsp; This article explores how Robert Bell, the founder and CEO of 2B3D, works with co-founder Andrew Bjarnsen to bridge critical gaps in veteran mental health care by merging technology with an unwavering commitment to veterans’ well-being. &nbsp; Robert Bell is an entrepreneur, investor, and philanthropist who launched 2B3D Inc. in 2020 as a comprehensive gaming studio and a pioneering platform for non-fungible token (NFT) creation, auctions, and storage. Driven by a deep commitment to supporting military veterans struggling with post-traumatic stress disorder (PTSD), Bell envisioned 2B3D as a way to expand the therapeutic potential of virtual, augmented, and mixed reality. Bell has built a decentralized metaverse focused on healing and support for veterans through play-to-earn games, utility-based NFTs, and an integrated in-game cryptocurrency. In addition to his work with 2B3D, Bell is the founder and CEO of Bell Medical Solutions, a company that helps connect attorneys with qualified personal injury doctors. &nbsp; <h2><img class="wp-image-32098 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-1-1024x536.png" alt="rob bell 1" width="1024" height="536" /></h2> &nbsp; <h2>Robert Bell’s Journey: From Streamlining Legal Systems to Revolutionizing Veteran Mental Health Care</h2> &nbsp; Robert Bell's career began with a focus on efficiency. As the founder and CEO of Bell Medical Solutions, Bell worked to streamline processes in the personal injury (PI) sector, removing tedious tasks from case managers and attorneys who were often overburdened. &nbsp; “I didn’t set out to make a big splash,” Bell recalled. “I just saw a problem that needed fixing. The more I worked with case managers and attorneys, the more I realized they were bogged down by inefficiencies that weren’t necessary.” &nbsp; His approach with Bell Medical Solutions was straightforward: build systems that allow legal professionals to spend more time advocating for clients rather than getting buried in paperwork. &nbsp; Yet, as his business thrived, a more profound calling surfaced. Inspired by his family’s military ties, Bell recognized a stark disparity in how veterans accessed mental health resources. He saw inefficiencies in veteran mental health care as more than just technical gaps; they represented lives lost to inadequate support systems. &nbsp; “I realized that the inefficiencies in veteran mental health care weren’t just about systems—they were about saving lives,” Bell said. &nbsp; Driven by this realization, he set out to create 2B3D Inc., a company committed to making mental health care accessible for veterans in a revolutionary way.<img class="wp-image-32103 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-2-819x1024.png" alt="rob bell 2" width="819" height="1024" /> <h2>Seeing a Greater Need: Veterans in Crisis</h2> The statistics speak volumes. Every day, an average of 22 veterans take their own lives, often due to unaddressed mental health struggles like PTSD, depression, and anxiety. Bell knew he had to act. Traditional mental health solutions were insufficient for this community; stigma, lack of access, and logistical challenges left too many veterans without the support they needed. Thus, 2B3D Inc. was founded with a groundbreaking vision: to use VR technology to create immersive, therapeutic environments where veterans could find effective, stigma-free mental health care. &nbsp; <h2><img class="wp-image-32104 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-3-819x1024.png" alt="rob bell 3" width="819" height="1024" /></h2> <h2> </h2> <h2>Andrew Bjarnsen: A Co-founder with a Legacy of Saving Lives</h2> &nbsp; While Bell provided the vision and direction, the practical expertise behind 2B3D’s success comes from Andrew Bjarnsen, the company’s Chief Creative Officer and co-founder. Bjarnsen’s background is steeped in direct experience with the challenges veterans face. A former U.S. Army 68W Combat Medic, he earned the Combat Medic Badge for his courageous service. &nbsp; “When I think about the veterans we’re trying to help, I think about the people I served with. The ones who came home and those who didn’t,” Bjarnsen shared. &nbsp; His firsthand knowledge of trauma on the battlefield has been instrumental in shaping 2B3D’s VR environments into genuinely supportive spaces. &nbsp; Bjarnsen’s technology and creative design expertise allowed him to envision VR spaces that blend healing with familiarity, making therapy an approachable experience. Together with Bell, he has crafted virtual spaces where veterans can access treatment with dignity and support. &nbsp; <h2><img class="wp-image-32105 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-4-819x1024.png" alt="rob bell 4" width="819" height="1024" /></h2> <h2> </h2> <h2>Revolutionizing Veteran Mental Health Care in the Metaverse</h2> 2B3D’s approach isn’t just about offering mental health services in a novel format—it’s about changing how veterans perceive and access care. With more than half of 2B3D’s team being veterans themselves, the company’s work is deeply rooted in firsthand experience. This connection enables 2B3D to craft virtual environments that feel authentic, inclusive, and uniquely suited to veterans’ needs. &nbsp; Col. Mark Schonberg, a 34-year retired veteran, relayed, “Veteran suicide rates continue to be at a pace that exceeds all other sections of American society. These are problems that require humans to interact with humans, and the sooner we leverage technology to create virtual reality environments that emulate the human-to-human aspect of treatment, the more we can augment that with proven treatments that can maximize artificial intelligence or machine learning. &nbsp; <img class="wp-image-32099 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-5-1024x536.png" alt="rob bell 5" width="1024" height="536" /> &nbsp; As a country, we need to keep veterans' suicide prevention front and center while continuing to leverage new technology for improved treatment options. Taking a great idea and turning it into reality, or in this case, virtual reality should facilitate the deployment of new programs. We must continue to think outside the box and quickly validate potential new capabilities. The unique thing about 2B3D as a company is that we defined our social mission of stopping veterans' suicide right from the beginning due to the large proportion of veterans within the company. As we develop our virtual environments, we can easily integrate capabilities to support our objectives. Getting treatment shouldn’t have to be uncomfortable. It can easily be added to a metaverse environment where 99% of the other activities involve having fun.” &nbsp; The virtual spaces created by 2B3D go beyond standard therapy rooms. Veterans can enter worlds where healing is interwoven with social engagement, making therapy feel natural. Here, they can play games, connect with others, or simply relax—all with mental health support seamlessly integrated. MedQuest is a virtual health center that will be open 24/7, where veterans can speak to professional counselors if they are having suicidal thoughts or ideation or simply need to talk through their anxious thoughts. This gives them easy access to the help they need in a safe space that is already a part of their lifestyle. Players will also benefit from comprehensive virtual health services, such as individual and group therapy sessions, blockchain-based prescriptions, and initial consultations, all within the engaging context of the ActionVerse's diverse gaming worlds. By combining gaming and therapy, 2B3D removes the barriers that often prevent veterans from seeking help. <h2><img class="wp-image-32100 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-6-1024x536.png" alt="rob bell 6" width="1024" height="536" /></h2> <h2>The Road Ahead: Expanding 2B3D’s Vision</h2> With continued growth, Bell and Bjarnsen are actively exploring ways to broaden 2B3D’s reach. Partnerships with leading mental health organizations and veteran support networks are on the horizon, each aimed at amplifying their impact. Multiple Olympians, professional athletes, and world champions from action sports like surfing, snowboarding, skateboarding, and the NFL have joined the team, including Anthony Smith. Their roles include owning teams for the virtual ‘Astro Bowl’ that veterans and other players can participate in once the game is fully built and launched. &nbsp; Two-time Super Bowl Champion Anthony Smith of the Pittsburgh Steelers said, “I would like to thank 2B3D for the opportunity to extend the legacy of my career in the galaxy through Astro Bowl. It’s an honor to be a part of something the majority of us grew up doing: playing video games. It’s a very innovative game that allows players to maximize their creativity when creating plays on offense and defense. As VP, I am proud to say that not only are the creators of the game letting us be a part of it, but they are also letting all of our current and veteran NFL players who are into gaming be owners of a team in this epic recreation of one the best games ever created in Temco Bowl.” &nbsp; <img class="wp-image-32101 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-7-1024x536.png" alt="rob bell 7" width="1024" height="536" /> &nbsp; Bell envisions a future where every veteran has access to mental health resources, no matter where they are or what their circumstances may be. &nbsp; “This isn’t just about VR,” he emphasized. “It’s about creating a better way for veterans to get the care they need.” &nbsp; The journey of 2B3D continues to be one of purpose and passion, driven by the personal commitments of both Bell and Bjarnsen. For Bell, the mission is a seamless extension of the efficiency-focused work he began in the PI industry. For Bjarnsen, it’s a way to support those who served, just as he did in his military career.<img class="wp-image-32106 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-8-819x1024.png" alt="rob bell 8" width="819" height="1024" /> <h2>A Legacy of Service</h2> Robert Bell’s journey from founding Bell Medical Solutions to creating 2B3D Inc. exemplifies a profound dedication to service and innovation. His story is one of identifying critical needs—whether it's streamlining legal processes to improve client care or transforming mental health support for veterans—and responding with solutions that make a meaningful impact. Bell’s work in the personal injury industry was rooted in freeing professionals from the burden of tedious tasks, allowing them to focus on their clients. Now, with 2B3D, Bell has applied this philosophy to an even more urgent cause: saving lives by reimagining mental health care for veterans. &nbsp; Alongside Andrew Bjarnsen, Bell has built 2B3D into a transformative force in veteran mental health care, utilizing groundbreaking virtual reality environments to create safe, supportive spaces. Their vision goes beyond traditional treatment models, offering veterans a new, stigma-free way to engage with mental health care. By integrating therapy with social and recreational elements, 2B3D will allow veterans to receive support within a community, making care accessible and engaging rather than isolating. This pioneering approach in the metaverse signifies a breakthrough in technology and a rethinking of what mental health support can be. &nbsp; &nbsp; <img class="wp-image-32107 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-9-819x1024.png" alt="rob bell 9" width="819" height="1024" /> &nbsp; &nbsp; Bell and Bjarnsen’s commitment to this mission is unwavering. They have built a company and cultivated a legacy of empathy, innovation, and action. Their work at 2B3D demonstrates that business success and social impact can go hand in hand, using technology to create a lifeline for veterans who might otherwise struggle alone. As 2B3D continues to evolve, Bell and Bjarnsen remain driven by a higher purpose—providing veterans with the care, community, and resources they deserve. &nbsp; With every new connection made in the virtual world, every veteran who finds solace in 2B3D’s spaces, Bell and Bjarnsen’s legacy of service deepens. Their work isn’t just about business; it’s about building a compassionate future where no veteran has to face mental health challenges alone. This mission echoes in every aspect of 2B3D’s growth and is a powerful reminder that technology can truly transform lives when guided by a profound purpose. &nbsp; To learn more about the mission and ambassadors of the ActionVerse, created by 2B3D, visit <a href="https://2b3d.com/">https://2b3d.com/</a>. &nbsp; Rob and his team at Bell Medical Solutions are now working with the VMA Driving Force team to stay on top of medical imaging for personal injury cases. Visit bellmedicalsolutions.com/to see how Bell Medical Solutions can help connect you with qualified personal injury doctors. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/rob-bell-cover.png</images> <url>https://topdoctormagazine.com/wellness/mental-health/harnessing-vr-technology-for-veteran-mental-health-rob-bells-mission-to-transform-access-to-mental-healthcare/</url> </article> <article> <ID>32062</ID> <title>Prescription for Prosperity: Insights from Jason Mandel on Reducing Taxes and Protecting Assets</title> <publishDate>2024-11-06 21:04:58</publishDate> <description><div class="et_pb_section et_pb_section_54 et_section_regular" > <div class="et_pb_row et_pb_row_54"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_54 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_54 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Jason Mandel is the author of the best-selling book Demand Transparency: Stop Wall Street Greed and Rising Taxes From Destroying Your Wealth. We sat down with him for an exclusive interview to learn more about his years of experience working with ultra-high-net-worth families and other high-earning professionals, helping them mitigate taxes and create generational wealth through proven and tax-compliant programs. &nbsp; His holistic asset and risk management advisory firm, Sky Gem Solutions, is laser-focused on providing their clients with innovative, bespoke financial solutions focused on wealth creation, wealth preservation and tax efficiency. The firm’s process is not product- or sales-focused; instead, Jason and his team gain a deeper understanding of each unique client’s current situation and what their future priorities are. &nbsp; The epicenter of that analysis is investment management, tax planning, estate planning, philanthropy, and wealth transfer. Jason has worked with many medical professionals and understands the specific importance of asset protection in combating unscrupulous litigation. &nbsp; “We focus on structures that create a bulletproof tax fortress around wealth. We advise people on how to protect themselves in a proven structure for the legitimate concern for asset protection from unfair litigation. We help doctors arrange their wealth inside litigation-proof structures,” Jason Mandel stated. <img class="wp-image-32068 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/skygem-solutions-1-1024x536.png" alt="skygem solutions 1" width="1024" height="536" /> &nbsp; <h3>Mandel’s Background</h3> His vision was fueled by an experience he had when he was 14 years old, working in a local bagel shop. He met and served a frequent, loyal customer who was always smiling brightly and excited about life. Mandel asked him what made him so happy every morning. The man replied, “I built my own company that enables people to create tax-free income for themselves and helps them protect their families.” His interaction with that businessman inspired Mandel to assist others to take control of their finances and protect their wealth from losses due to market weakness and taxation. When the customer in the bagel shop returned a week later, Mandel asked him if he could work for him, affording Jason the opportunity to absorb and learn from his potential new mentor. Jason got the job. That job began the journey of Mandel’s pursuit in life- to help others achieve tax minimization and wealth security. Mandel worked for the man he met in the bagel shop throughout junior high and high school. Mandel saw firsthand how doctors and other successful individuals earned significant amounts of money but, somehow, were receiving ineffective counsel from their advisors and needed assistance to take control of their wealth management decisions. “By the time I was 18, I knew I had a passion for this business. When I went to Brandeis University, my plan and goal was to become a trusts and estates attorney. I was going to make a positive impact helping people by producing their legal structures and working with them to identify appropriate investment solutions. But I graduated college a year early and had a year before starting law school, so in 1995, I landed my first job on Wall Street at Cantor Fitzgerald in the World Trade Center. That is when I fell in love with Wall Street!” he explained. So, instead of going to law school, Jason went and earned a Master of Science from Columbia University. <h3>The Road to the Mandel Family Office and SkyGem Solutions</h3> “The tax elimination business has fascinated me for some time. When I left Cantor Fitzgerald, I joined D.E. Shaw, one of the largest hedge funds in the world, where I learned about alternative investment strategies. In 1999, I created my own firm, went out on my own and never looked back,” Mandel said. &nbsp; Doctors often have the money needed to structure wealth but lack proper advice. Their money managers, if they even have them, often make ill-advised decisions and misdirect doctors into transactions that are not ideal on a risk-adjusted basis. &nbsp; “We believe you can achieve returns without a high correlation to the stock market. There are products that give you the upside of the market with little to no downside. There are products that give you consistent returns without the wild swings and volatility. If you made 10% a year consistently without a lot of risk, that's better than making 10% with massive swings where one year you're up 21%, then you're down 11%, you're up 40%, and then the next year you're down 50%. Nobody wants the volatility. We employ lower volatility solutions to achieve a more efficient return and consistently generate returns. We do that through a combination of strategies,” Jason Mandel shared. &nbsp; <img class="wp-image-32069 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/skygem-solutions-2-1024x536.png" alt="skygem solutions 2" width="1024" height="536" /> &nbsp; <h3>His unique setup is 4-legged: </h3> <ol> <li style="font-weight: 400;" aria-level="1">Create legal structures that are bulletproof tax fortresses. </li> <li style="font-weight: 400;" aria-level="1">Utilize a group of CPAs and tax attorneys to create opportunities from strategies directly in the tax code and not dangerous tax shelters that come and go. </li> <li style="font-weight: 400;" aria-level="1">Employ risk management analysis that probes into all avenues to achieve tax elimination and asset protection. </li> <li style="font-weight: 400;" aria-level="1">Identify investment solutions that are not dependent on the stock market going up, like asset-backed lending and arbitrage managers.</li> </ol> “We are like the quarterback of our client’s financial team. The Mandel Family Office and Sky Gem Solutions help clients manage their various advisors to ensure they work towards a common goal. We substitute our own recommended advisors when a player is incompetent or underperforming. We manage the lawyer, accountant, insurance broker, and asset manager. If we don't coordinate together, we can’t achieve maximum results. Our goal is to help doctors achieve their goals in life,” Mandel said. &nbsp; This intense and focused approach does not afford Mandel the time to spread his expertise beyond a very small subset of the wealthiest families. That is why he created and built a team called Sky Gem Solutions. “My team at Sky Gem takes all of my best practices and solutions and delivers them to a greater audience of people I would never have the opportunity to meet myself.” Mandel continued, “High earners and wealthy families have as much if not more need for these solutions than the ultra-wealthy clients I work with, and now they can!” Recently, Mandel published a book, Demand Transparency: Stop Wall Street Greed and Rising Taxes from Destroying Your Wealth, which hit number one on Amazon in several categories. The book is all about taxation, portfolio management, and insurance, based on the Mandel team’s ideas and success in this field. “Most doctors I talk to may have a 401(k). This is normally correlated to the stock market. Sometimes, we tell our clients to get rid of their taxable accounts. We call it our 401(k)-rescue plan, where we actually seek to eliminate all taxation from their investments. We then help them mitigate the taxes that might be created from selling off their 401(k). From there, we can put them into a tax-free retirement plan,” he said. &nbsp; In many cases, Mandel can wrap the client's assets into a structure that grows completely tax-free, and funds can be accessed anytime without any penalties or taxation. “Doctors historically haven’t taken the time to ensure the most critical part of asset management is done right. Medical professionals put in long, stressful hours, so their time is limited. My involvement in helping doctors gives me tremendous satisfaction and pride because we've eliminated taxation for most of the doctors we work with on a vast majority of their capital gains.” “Let me give you a real-life example. A doctor from California was paying approximately 50% of his income in taxes annually. He had health challenges and, at 45 years old, was losing hope he could retire comfortably in ten years’ time. After understanding all his issues, desires, and concerns, we went to work. &nbsp; We created a Donor Advised Fund (DAF) LLC, which helped him reduce 60% of taxable income through an innovative structure similar to the one Mark Zuckerberg created in 2015, and it is still utilized to be in control of his investments and philanthropy. &nbsp; We also created a financed tax-free income plan, which offered this physician the upside of the stock market indices without any downside participation. He is resting easy and less worried about how he can now afford to transition his practice and enjoy his retirement. After some time working with us, we are now exploring transitioning his wealth into a private placement life insurance policy to eliminate all capital gains taxation on his portfolio for the rest of his life! &nbsp; Additionally, his assets are now protected against any litigation or unfair creditors coming after the nest egg he worked so hard to build, and so many doctors lose. This nest egg can be left to his heirs without worrying about estate taxes from the federal government and the state of California. This has allowed the doctors to take care of their families and give their patients the best care.” <img class="wp-image-32070 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/skygem-solutions-3-1024x536.png" alt="skygem solutions 3" width="1024" height="536" /> &nbsp; “Working with companies such as ours grants doctors the opportunity to manage their wealth better and improve their lives and stress levels.” Jason and his team even have solutions to improve practice efficiency and profitability. Employee retention is something most medical professionals worry about. Sky Gem has a program that is a retention tool and benefit to the employees while simultaneously creating an additional platform for wealth creation for that doctor. “Imagine being able to tell your employees that you have added a benefit to them in the form of life insurance and catastrophic accident or illness insurance. You can say to those employees, while you are employed and at no cost to you, you will be in a program to protect your family from the threat of you becoming severely ill, injured, or passing away,” said Mandel. The doctors receive the largest benefits, including a potential tax deduction, a war chest of cash value to access in time of need, tax-free income in retirement, ownership of the policies, and a strong retention tool, typically not offered in the industry. Mandel continued, “This is a strategy that 68% of Fortune 1000 companies employ for their benefit. Some do it for Key Person Insurance, and some for funding buy-sell agreements to fund other benefits plans, but many use this to build a tax-advantaged asset they can use for the benefit of the business or themselves when they decide to! These are not qualified plans, so there is great flexibility in how a doctor could set up a plan.” Jason Madel and his company have helped countless wealthy families and doctors eliminate or mitigate their tax burdens and create and preserve generational wealth. These strategies have been employed and validated over the twenty-five-plus years of solely focusing on this task. Mandel believes doctors deserve to learn how to do the same for themselves, their families, and employees. For more information on the solutions mentioned in this article, please scan the QR code or go to <a href="https://topdoc.skygemsolutions.com/">https://topdoc.skygemsolutions.com/</a>.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/skygem-solutions-1-1024x536.png</images> <url>https://topdoctormagazine.com/business/financial/prescription-for-prosperity-insights-from-jason-mandel-on-reducing-taxes-and-protecting-assets/</url> </article> <article> <ID>31986</ID> <title>50 is the New 20: How to Get Bigger and Better with Age Part 1</title> <publishDate>2024-11-01 21:51:08</publishDate> <description><div class="et_pb_section et_pb_section_55 et_section_regular" > <div class="et_pb_row et_pb_row_55"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_55 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_55 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The date was August 19th, 1989. As I stood onstage at my second-ever bodybuilding competition, I listened with nervous anticipation as the announcer counted down the top five placements. I was only 20 years old at the time, weighing in at a skinny but well-shaped, muscular, and proportionate 171 lbs, wondering if, after just three years of hard training, I could actually go home as the Natural Mr. Eastern USA contest winner! “In 5th place…! In 4th!” Wow, I am still in this! They have not called my name yet! Is this possible? Am I dreaming? “In 3rd place…!” Holy moly, I’m in the top two! The other guy looks pretty darn good, though. Can I beat him? Fingers, toes, and eyes crossed. “In second place…! And the winner of the men’s middleweight division is Eric Broser!” The crowd went wild, packed with dozens of my friends and family members. My heart is beating out of my chest, and I struggle to fight back the tears. As I grab the trophy and hold it over my head, I realize right then and there that this will be one of my life's most memorable and satisfying moments. I find myself reflecting upon this day often, as it never fails to bring a smile to my face and a boost to my spirit. However, as I sit here now typing on my computer, just a few weeks away from my 56h birthday, I can look in the mirror and see the reflection of a physique that is not just as good as it was on that winning day thirty-six years ago, but one that is actually superior! That’s right…I look bigger and better today at age 56 than I did at age 20 (albeit with a few extra aches and pains). That is the beautiful thing about the bodybuilding/fitness lifestyle. If you live it each and every day, you can actually get better with age - just like a fine wine. That said, there are significant differences in how I must approach my training and diet at my present age compared to when “I was a kid.” To successfully achieve longevity in bodybuilding and fitness, especially if the goal is to continue to improve the physique over time, you must be not only consistent, dedicated and disciplined, but also intelligent and calculating in your efforts. In other words, your entire program must evolve as you move along to keep pace with the changes in the body and its systems that naturally manifest as we get older. You simply cannot expect to be able to train and eat the same way you did 20 or 30 years ago and continue to achieve the same type of progress. In most cases, this approach will cause regression and potentially cause injuries. Without further ado, and before I forget what points I want to get across (yes, the memory takes a beating as we age), let me discuss how my physique improvement strategy differs today versus 36 years ago. <h1>Warm-Ups</h1> That was then: My warm-ups were not what you would call “extensive” when I was a young buck. All I would do is walk into the gym, decide what exercise would be first in the routine and then go ahead and do 2-3 progressively heavier sets of about 15, 12, and 8 reps before launching into my first “work” set. Perhaps I would do another quick warm-up set of each new exercise after the first one to show my joints and nervous system the new movement and angle that was about to be attacked. That was pretty much it, and it worked out just fine. But that was then… This is now: These days, I first make my way over to a treadmill or stationary cycle for a 5–10-minute medium-paced walk or ride. I do this to get some blood pumping through my system and raise my core temperature. Luckily, I live in a warm climate, so getting my body into a light sweat does not take very long. Next, I do some callisthenic-type exercises for my lower back, including side bends and twists. I have had some serious disk injuries in the past, so this is vital to my warm-up. From there I move onto various shoulder roll and rotation movements, as well as some direct rotator cuff exercises utilizing dumbbells, cables, or both. Once I have chosen where to start my workout, I usually do 3-4 progressively heavier warm-up sets of that particular exercise and at least 1-2 warm-ups for each new exercise thereafter. I never skip or rush through any portion of my warm-up. I believe this is essential to staving off muscular and joint injuries. <img class="wp-image-31994 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/new-20-part-1-1-819x1024.png" alt="new 20 part 1 1" width="819" height="1024" /> &nbsp; <h1>Exercise Form</h1> That was then: While my exercise performance was usually pretty darn good compared to the average younger trainee, I still often found myself getting somewhat sloppy in an attempt to move more weight than I was truly ready to handle. Yes, there was a little of the infamous bouncing the bar off the chest to claim a more considerable bench press, some serious back arch on barbell curls, minor “body English” during my side laterals, and more than just a bit of jerking when trying to outlift a gorilla on bent over rows. I think this is something that almost all of the younger guys go through at one point or another, and that is ok…as long as the cheating is not so excessive that it causes a major injury. Of course, when you are young, your body is quite resilient and can take a major pounding without falling apart. However, if this “loose” form continues for too many years, I can tell you that it will eventually catch up with you (usually in the knees, shoulders, elbows, or lower lumbar). I still look back on those years with great affection and realize that the overload of those extra heavy weights forced upon my muscles effectively produced hypertrophy and made me rather functionally strong. But that was then… This is now: One thing I could tell you is this: if I tried to lift with the same loose and explosive style today that I utilized in my early years of training, I would probably end up with multiple injuries! That is not to say that I don’t lift heavy and intensely these days. Quite the contrary! I would say that the form and lifting tempo that I tend to use now is, in many ways, far more brutal and intense than ever before, but at the same time, also safer. On most exercises, I would say that my form is “textbook,” with a full range of motion and slower lifting speed, especially in the eccentric (negative) portion of each lift. This forces the resistance to be moved solely through muscular contraction rather than momentum, with the force falling squarely on the target muscles instead of the joints and connective tissues. &nbsp; Interestingly, when an exercise gets more difficult, I will usually slow the movement down even more, although the natural tendency would be to speed it up. The bottom line is this, if you want to stay injury-free as you train into your 50’s, you must eventually tighten up your form and become very conscious of every movement you make when lifting weights. Go after the target muscle for sure, but at the same time, keep the entire body tight and stable. Not only will your muscle growth be more efficient, but you will get to use more ice in your protein shakes and less on your joints. <h1>Training Frequency</h1> That was then: Unbelievably enough, when I was in my late teens and early 20s I would train on a 3-day-on, 1-day-off schedule most of the year, and when I was about 12 weeks out from a competition, I would step it up to a 4-day-on, 1-day-off program! Thinking about it now, I have no idea how I did it! Nevertheless, while it might not have been the optimal frequency for my body even back then (meaning that I believe I would have progressed more quickly with a bit more rest), I did well on that schedule and thrived on it. Between the ages of 19 and 24, I gained about fifty pounds and could toss around some big weights. At the time, most of the pro bodybuilders that I looked up to trained at least six days per week, and I felt I had to do the same if I ever wanted to look anything like my “heroes.” So, with my natural hormone levels in full swing, very little pressure or stress in my life, a ton of eggs, red meat, milk, pasta, potatoes, and fruit filling my belly, and upwards of ten hours of sleep per night, I was easily able to recover from such frequent “beatings.” But that was then… This is now: At this point in my training career, I have found that what works best for me is a 2-day-on, 1-day-off, 2-day-on, 2-day-off training routine. Any time I attempt to train more than two straight days, I either have a poor workout on the 3rd day, become quickly run down and begin to feel old injuries rear their ugly head. It’s almost as if my body is giving me a little “reminder” that after 2 days, it wants a break from the weights…and that is fine by me! Most weeks, I am in the gym on Monday, Tuesday, Thursday and Friday, giving me weekends off, which works quite nicely into the social calendar (as if I have one of those). While I might do some cardio work on my off days, depending on the time of year, this does not make inroads into my recovery ability like lifting weights does. In fact, it has been shown in studies to actually augment the body’s healing process (from training). I have been making steady progress on my current routine, have minimized any nagging aches and pains, and feel rather energetic most of the time, leading me to believe that I have found the optimal training frequency for my soon-to-be 56-year-old physique! &nbsp; <img class="wp-image-31995 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/new-20-part-1-2-819x1024.png" alt="new 20 part 1 2" width="819" height="1024" /> &nbsp; <h1>Training Volume</h1> That was then: When I was around 20 years old, not only did I train more frequently, as I described above, but I also did many more sets per body part than I do today. Although I was never one for those crazy four-hour, 30-40 sets per muscle training sessions, I could still maintain a relatively high workload without adverse repercussions. As I remember, I would perform anywhere from 12-15 work sets for the larger muscle groups like quads, chest, lats, and shoulders, and somewhere between 8-10 sets for the remainder of my body parts. However, because of my training frequency, this was done twice per week for each muscle, as opposed to today, where each body part only gets one beating per week (apart from abs and calves). Thinking about my training program from my early days, it’s a wonder I had time to do anything else…although I am pretty sure my only concerns at age 20 were getting big and getting girls! But that was then… This is now: As of this writing, the body part I am currently prioritizing is my back. I feel that, compared to my chest, it lacks a bit of thickness and “depth,” which gives me a somewhat disproportionate look between the two opposing muscle groups. Thus, I do more sets for my back complex than any other muscle. So, how many sets do I do for my back? Well, maybe ten. And trust me, that seems like a lot! Chest and quads are blasted in 8 sets; hamstrings and shoulders are beaten down in 6-7 sets; biceps and triceps are more than fried in just 5-6 sets; and I will hit the rest of the muscles in 4 or less total work sets! But the truth of the matter is, why do more if I don’t need more? Remember, I am currently in the best shape of my life, carrying more muscle than ever before with a very pleasing definition and separation. Most would assume that the longer one has been training, the more and more one would need to do to continue to improve, but this is not the case with bodybuilding…and there is a reason for this. In next month’s installment, I will talk about why less is more as we get older and touch upon several other areas of my program, which have entirely evolved over my many years in the gym. Until then, remember, you are not getting older, only better (and probably a little balder).</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/new-20-part-1-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/50-is-the-new-20-how-to-get-bigger-and-better-with-age-part-1/</url> </article> <article> <ID>32033</ID> <title>Does Reading a Physical Book Have Better Benefits and Fewer Consequences Than Reading from a Device?</title> <publishDate>2024-11-01 16:41:53</publishDate> <description><div class="et_pb_section et_pb_section_56 et_section_regular" > <div class="et_pb_row et_pb_row_56"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_56 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_56 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today's digital age, the debate over the merits of reading physical books versus digital devices has gained increasing relevance. With the widespread availability of e-readers, tablets, and smartphones, many readers have shifted from traditional print books to screens. However, the question remains: Does reading a physical book offer better benefits and fewer consequences than reading from a device? This article explores the cognitive, emotional, and physical aspects of both forms of reading to determine which may be more beneficial. &nbsp; <h3>The Cognitive Impact of Reading: Physical Books vs. Devices</h3> One of the primary differences between reading a physical book and reading on a device lies in the way the brain processes information. Research suggests that reading from a physical book promotes deeper comprehension and retention. A study published in The Journal of Research in Reading found that participants who read physical books had better recall of the plot, sequence of events, and details compared to those who read the same material on an e-reader.1 The tactile experience of turning pages and the spatial awareness that comes with holding a book help to create a mental map of the material, leading to better memory retention. &nbsp; Additionally, reading from a device can involve distractions not present with physical books. Devices connected to the internet often allow notifications, pop-ups, and the temptation to switch between apps, which can disrupt focus and negatively impact reading comprehension.2 The act of scrolling on a screen is also associated with faster reading, but this often comes at the expense of deep comprehension. Studies show that readers on devices tend to skim text more frequently, leading to a shallow understanding of the material.3 &nbsp; <img class="wp-image-32039 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/reading-a-physical-book-1-819x1024.png" alt="reading a physical book 1" width="819" height="1024" /> &nbsp; <h3>The Physical Effects of Screen Reading</h3> The physical consequences of reading from a device are also a significant point of comparison. Eye strain is a common issue associated with prolonged screen time, especially when reading on devices with backlit screens. The phenomenon, known as computer vision syndrome or digital eye strain, includes symptoms like dry eyes, blurred vision, and headaches.4 Blue light emitted by electronic screens can further disrupt sleep cycles by suppressing melatonin production, leading to difficulties falling asleep and poorer sleep quality.5 This is particularly concerning for individuals who read on devices before bedtime. &nbsp; In contrast, reading a physical book does not involve the same strain on the eyes, as paper does not emit light or cause the same intensity of visual fatigue. Studies suggest that readers who engage with physical books before bed tend to fall asleep more easily and experience better sleep quality than those who read on devices.6 &nbsp; <h3>Emotional and Psychological Benefits of Physical Books</h3> The emotional and psychological benefits of reading physical books also set them apart from digital reading. Physical books often provide a sensory experience that engages more than just sight. The feel of the paper, the weight of the book, and even the smell of the pages can evoke a sense of nostalgia or pleasure that enhances the reading experience. This multisensory engagement may help readers connect more deeply with the material and foster a greater sense of immersion. &nbsp; Furthermore, physical books have been shown to promote stronger emotional connections with the content. A study published in Scientific Study of Literature found that readers of physical books reported feeling more empathy toward characters and were more likely to reflect on the narrative compared to those who read on e-readers.7 This deeper engagement with the material may also lead to greater emotional satisfaction and enjoyment of reading. &nbsp; On the other hand, using digital devices for reading can lead to a fragmented reading experience. The presence of hyperlinks, multimedia content, and interactive features on e-books can disrupt the flow of reading and reduce immersion.8 While some readers may appreciate the convenience of accessing additional information with a click, others find that these features detract from the reading experience by shifting attention away from the text itself. &nbsp; <img class="wp-image-32041 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/reading-a-physical-book-2-1024x536.png" alt="reading a physical book 2" width="1024" height="536" /> &nbsp; <h3>Accessibility and Convenience: A Mixed Bag</h3> When it comes to accessibility and convenience, digital devices do offer several advantages over physical books. E-readers and tablets allow users to carry hundreds of books in a single device, making them ideal for readers on the go or those with limited storage space. E-books also typically come with adjustable font sizes and brightness settings, making them easier to read for individuals with visual impairments. &nbsp; In addition, e-books are often more affordable and immediately accessible through online platforms, providing readers instant access to a wide range of materials. This convenience factor is hard to overlook, especially for students, researchers, or those who need quick access to various texts. &nbsp; However, this convenience comes at a cost. The sheer volume of content available on digital devices can sometimes lead to decision fatigue, making it difficult for readers to focus on a single text. The accessibility of distractions like social media or messaging apps on the same device can also diminish reading time and reduce the overall quality of the reading experience.9 &nbsp; <img class="wp-image-32040 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/reading-a-physical-book-3-819x1024.png" alt="reading a physical book 3" width="819" height="1024" /> &nbsp; <h3>So… Physical Books or Devices?</h3> In weighing the benefits and consequences of reading physical books versus reading from a device, it becomes clear that both formats have their advantages and drawbacks. Physical books tend to offer deeper cognitive engagement, fewer physical side effects like eye strain, and a more emotionally immersive experience. In contrast, digital devices provide unmatched convenience, accessibility, and affordability, though they can lead to distractions, eye strain, and disrupted sleep patterns. &nbsp; Physical books may be the better option for those who value the tactile experience, deeper emotional connections, and reduced eye strain. Meanwhile, readers who prioritize convenience and accessibility may prefer the benefits digital devices offer. Ultimately, the choice depends on personal preferences, reading habits, and specific needs. The key is to strike a balance between the two formats and to remain mindful of the potential consequences associated with each.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/reading-a-physical-book-cover.png</images> <url>https://topdoctormagazine.com/wellness/does-reading-a-physical-book-have-better-benefits-and-fewer-consequences-than-reading-from-a-device/</url> </article> <article> <ID>31970</ID> <title>Habit Stacking: How This Simple Tip Can Change Your Life</title> <publishDate>2024-11-01 16:39:38</publishDate> <description><div class="et_pb_section et_pb_section_57 et_section_regular" > <div class="et_pb_row et_pb_row_57"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_57 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_57 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the world of personal development, many strategies come and go, but habit stacking has stood out as a practical, highly effective method for creating lasting change. Whether you're looking to become more productive, improve your health, or build a new skill, habit stacking can be the game-changer that helps you bridge the gap between where you are and where you want to be. This simple concept—attaching new habits to existing routines—can transform your life in ways you might never have thought possible. In this article, we'll dive deep into what habit stacking is, why it works, and how you can use it to shape the life you desire. &nbsp; <h3>What Is Habit Stacking?</h3> At its core, habit stacking is a method of linking a new behavior to an existing one. This strategy leverages your already-established routines to help you create new habits more easily. The idea is that since your current habits are ingrained in your daily life, it's easier to piggyback a new habit onto them rather than trying to create a new habit in isolation. &nbsp; The concept was popularized by S.J. Scott in his book Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness.1 It draws heavily from behavioral scientist B.J. Fogg's theory of "tiny habits" and James Clear's Atomic Habits, which emphasizes the importance of incremental change. &nbsp; In practical terms, habit stacking might look like this: You want to start journaling daily, but it’s hard to find the time or remember to do it consistently. You already brush your teeth every morning, so you decide to journal for five minutes right after you brush your teeth. The act of brushing your teeth becomes the trigger for the new habit of journaling. This seamless integration into your existing routine makes sticking to the new habit easier. &nbsp; <img class="wp-image-31978 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/habit-stacking-1-819x1024.png" alt="habit stacking 1" width="819" height="1024" /> &nbsp; <h3>Why Does Habit Stacking Work?</h3> Habit stacking is effective because it builds on something you're already doing. Psychologists call this the "cue-routine-reward" loop, a pattern that drives much of human behavior. The brain thrives on efficiency, and when it recognizes a familiar cue (like brushing your teeth), it naturally follows up with the associated routine (the new habit, in this case, journaling) and expects a reward (the sense of accomplishment). &nbsp; This method reduces the mental energy needed to form a new habit. One of the reasons people struggle with habit formation is decision fatigue—the constant effort of trying to decide when and how to engage in the new behavior. With habit stacking, this decision-making is eliminated. The brain already knows the cue, so it easily integrates the new behavior into the existing framework. &nbsp; Additionally, habit stacking focuses on small, manageable changes. Because the new habit is often minor—like doing ten squats after lunch or writing a gratitude note before bed—it doesn’t overwhelm you. These small habits add up over time, creating significant progress with little resistance. &nbsp; <h3>The Psychology Behind Habit Formation</h3> To truly appreciate why habit stacking works so well, it’s essential to understand how habits form in the brain. According to the "habit loop" theory, habits are formed in three stages: &nbsp; <ol> <li> Cue – This is the trigger that initiates a habit. It could be an emotional state, a time of day, or an existing behavior.</li> <li> Routine – This is the actual behavior or action that follows the cue. It's what we typically think of as the "habit" itself.</li> <li> Reward – This is the benefit or satisfaction you receive after completing the habit, reinforcing the loop and making you want to do it again.</li> </ol> &nbsp; Habit stacking taps into this loop by using an already-established cue—something you do without thinking—as the signal to perform a new habit. Over time, this routine becomes second nature, creating a new neural pathway in the brain. Once the habit becomes automatic, less cognitive effort is needed to maintain it, freeing up your brain's resources for other tasks. &nbsp; <img class="wp-image-31975 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/habit-stacking-2-1024x536.png" alt="habit stacking 2" width="1024" height="536" /> &nbsp; <h3>How to Build Your Own Habit Stacks</h3> Now that you understand the mechanics of habit stacking, the next step is to implement it into your own life. Here's a step-by-step guide to building your own habit stacks: <h3>1. Identify Your Existing Habits</h3> &nbsp; First, take stock of your existing habits—those daily activities you already perform without much thought. These could be simple actions like: &nbsp; - Brushing your teeth - Making coffee - Taking a shower - Driving to work - Checking your phone when you wake up &nbsp; Make a list of these habits because they’ll serve as the "anchors" for your new behaviors. The more ingrained and regular the existing habit, the better it will be as a foundation for habit stacking. <h3>2. Pick a Small, Specific New Habit</h3> &nbsp; The key to successful habit stacking is to start small. Pick a new habit that is simple and easy to perform in a short amount of time. For instance, instead of trying to read for an hour every morning, start by reading one page after you make your morning coffee. &nbsp; Specificity is also crucial. "Exercise more" is too vague. Instead, try "do ten pushups after I wake up." The more clearly defined the habit, the easier it is to implement. <h3>3. Pair the New Habit With an Existing One</h3> &nbsp; Next, attach your new habit to an established one. This creates a mental link between the two behaviors, making you more likely to follow through with the new habit. Here are a few examples of how you might pair them: &nbsp; - After I brew my morning coffee, I will write in my gratitude journal. - While I go on my morning walk, I will listen to an educational podcast. - After I finish lunch, I will walk for ten minutes. &nbsp; Notice how each of these examples uses an existing habit as the cue for the new habit. This eliminates the need to decide when to do the new habit—it happens naturally during or after the existing behavior. <h3>4. Make Adjustments as Needed</h3> &nbsp; Habit stacking is flexible, so don’t be afraid to adjust your stack if things aren’t working out. Maybe the new habit is too complicated, or perhaps the existing habit isn’t a strong enough cue. Tweak the stack as needed, whether that means scaling back the new habit, choosing a different anchor, or changing the time of day. &nbsp; The beauty of habit stacking lies in its simplicity, so feel free to experiment until you find the perfect combination. &nbsp; <img class="wp-image-31979 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/habit-stacking-3-819x1024.png" alt="habit stacking 3" width="819" height="1024" /> &nbsp; <h3>Examples of Effective Habit Stacking</h3> If you’re still not sure how to incorporate habit stacking into your daily life, here are some examples for various goals: &nbsp; Health and Fitness &nbsp; - After I brush my teeth, I will drink a glass of water. - After I shower, I will do ten squats. - After I park at work, I will take the stairs instead of the elevator. - After I finish dinner, I will do 20 minutes of stretching. &nbsp; Productivity &nbsp; - After I check my email, I will write down my top three priorities for the day. - After I sit down at my desk, I will spend five minutes organizing my workspace. - After I complete a task, I will take a five-minute break. - After I finish a meeting, I will summarize the key points in a notebook. &nbsp; Personal Development &nbsp; - After I wake up, I will read one page of a financial literacy book. - After I eat lunch, I will listen to a five-minute podcast episode. - After I fold laundry, I will list three things I’m grateful for. - After I get into bed, I will write down one thing I learned today. &nbsp; Relationships &nbsp; - After I get home from work, I will ask my partner about their day. - After I eat dinner, I will spend 15 minutes playing with my kids. - After I check my phone in the morning, I will send a kind text to a friend or family member. - After I wake up, I will kiss my partner good morning. &nbsp; Habit Stacking and Long-Term Success The true power of habit stacking lies in its long-term impact. Small, consistent changes compound over time. As you continue to stack habits, you begin to see significant shifts in your life without feeling overwhelmed by the process. &nbsp; <img class="wp-image-31976 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/habit-stacking-4-1024x536.png" alt="habit stacking 4" width="1024" height="536" /> &nbsp; There are a few reasons why habit stacking can lead to long-term success. <h3>1. It Encourages Consistency</h3> &nbsp; Linking new behaviors to already-established habits makes it more likely that you’ll perform the new habit consistently. This consistency is the key to habit formation, and over time, the new behavior will become as automatic as the habit it’s stacked on. <h3>2. It Reduces Decision Fatigue</h3> &nbsp; By eliminating the need to decide when or how to do the new habit, habit stacking makes the process more efficient. With fewer decisions to make, you’re less likely to experience decision fatigue, which often leads to procrastination or avoidance. <h3>3. It Creates Momentum</h3> &nbsp; Even small successes can build momentum. Each time you successfully complete a habit stack, you reinforce your belief in your ability to make positive changes. This momentum can carry you through challenges and motivate you to continue building your habits. <h3>4. It’s Scalable</h3> &nbsp; Once you’ve mastered one habit stack, you can start building more. Over time, these tiny changes accumulate, leading to significant improvements in your life. The more stacks you create, the more layers of positive habits you’ll have in place, supporting your overall goals. &nbsp; <h3>Why You Should Start Habit Stacking Today</h3> &nbsp; Habit stacking is a powerful tool for anyone looking to improve their life. It’s simple, effective, and requires minimal effort to implement. By linking new habits to existing ones, you create a system that supports long-term success without overwhelming yourself with massive, unsustainable changes. &nbsp; Whether aiming to improve your health, boost productivity, strengthen relationships, or develop new skills, habit stacking provides a practical framework for building lasting habits. Start small, stay consistent, and watch how your life changes! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/habit-stacking-cover.png</images> <url>https://topdoctormagazine.com/wellness/lifestyle/habit-stacking-how-this-simple-tip-can-change-your-life/</url> </article> <article> <ID>32047</ID> <title>The Psychology of Radical Physical Transformation: Constructing the Superager</title> <publishDate>2024-11-01 16:28:44</publishDate> <description><div class="et_pb_section et_pb_section_58 et_section_regular" > <div class="et_pb_row et_pb_row_58"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_58 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_58 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">To change your body, you must first change your mind. Albert Camus once observed, “Man is the only animal that refuses to be what it is.” Dr. Ken Davis, majordomo at Davis Advanced Health Systems, and elite coach Marty Gallagher assist men and women who refuse to be what they are. Davis and Gallagher transform people for a living. These two transformational masters have decades of in-the-trenches experience showing people how to metamorphosize physiologically. They relate with empirical certainty that those who succeed in engineering a vital physical transformation using all natural modes and methods share a unifying mental characteristic: they all are highly motivated, daresay, and driven. No one casually or offhandedly ignites a dramatic physical transformation. Those who succeed positively burn for transformation. Transformation begins in the mind. Physical transformation emerges from a profound dissatisfaction with the current shape and condition of the body. This bodily dissatisfaction intensifies until remedial action is eventually undertaken. To succeed, the transformative acolyte must have: <ul> <li style="font-weight: 400;" aria-level="1">The right situation </li> <li style="font-weight: 400;" aria-level="1">The right training regimen</li> <li style="font-weight: 400;" aria-level="1">The right dietary protocols</li> <li style="font-weight: 400;" aria-level="1">The right mindset</li> </ul> To succeed, one must identify, adopt, and set into simultaneous motion all components of the transformative process. Radical improvements in physique and performance require the implementation of the “transformational triumvirate,” a balanced melding of resistance training, cardiovascular training, and precision nutrition. The successful shapeshifter underpins savage training and unwavering nutritional strictness with sustained adherence. The “process,” on average, takes three months to complete. The process is executed with the thoroughness of a military campaign. &nbsp; <img class="wp-image-32053 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/radical-physical-transformation-1-819x1024.png" alt="radical physical transformation 1" width="819" height="1024" /> Periodization is another name for intricate preplanning used to periodize and establish overarching goals in a wide range of interrelated disciplines. Each successive week of the process, reach these attainable goals in a wide range of disciplines over a protracted period—power the effort by consistently obtaining irrefutable gains in performance and physique. Improvement creates motivation. Motivation needs continual refueling. Results refuel motivation. Transformational training is necessarily intense. In every training session, the trainee seeks to push to the limits of their capacity – capacity on that particular day, at that point in time. Unless an effort is relatively herculean, the adaptive response (hypertrophy/body fat oxidation) will not happen. A submaximal effort is insufficient to remold the body. The body does not favorably reconfigure itself in response to doing things of which it is already capable. The nutritional approach is rooted in nutrient quality. Detoxification occurs as the trainee weeds out chemically polluted foodstuffs, empty calories, fast food, sweets, and highly processed refined carbohydrates. The quality of the nutrients consumed becomes paramount; eliminate “dirty calories.” Detoxification has the unintended consequence of improving mental clarity while simultaneously amplifying energy levels. Many roads lead to transformational Rome. Physical transformation is a process, not an event. Periodization is transformational preplanning. A classic “periodized cycle” is typically 12 weeks long with four 4-week “micro” cycles tucked inside the overarching three-month macro-cycle. Periodization requires the establishment of overarching goals that are realistic yet motivating. <img class="wp-image-32054 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/radical-physical-transformation-2-819x1024.png" alt="radical physical transformation 2" width="819" height="1024" /> &nbsp; Establish the various performance and physique goals. Establish weekly benchmarks by reverse-engineering (from the overview endpoint) backward to a starting point. Eat the periodized elephant one small bite at a time. Any goal rendered numerically can be periodized. Nutrition and body composition goals are periodized. Body composition manipulation is a fundamental goal of “the process.” Powering the entire effort is a mental recalibration that underpins every aspect of the process. <ul> <li style="font-weight: 400;" aria-level="1">Channeling dissatisfaction: Profound dissatisfaction is used to birth something profound: negativity is jujitsu-ed and morphs into psychological incentive. The poor self-image becomes the genesis for the institution of the transformative process. An urgency must propel our efforts to remold the body. Those that are successful make adherence to the process a priority.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Willpower: Willpower is forcing oneself to do something we would rather not. No one needs to use willpower to engage in something enjoyable. Willpower is a finite mental propellent. Eventually, willpower exhausts itself. Willpower initiates processes and protocols. Enthusiasm needs to come online to replace willpower. Enthusiasm is continually reenergized by attaining actual physiological results.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Enthusiasm: Results birth enthusiasm, enthusiasm births motivation, and motivation creates adherence. Adherence to the proper modes and methods triggers dramatic improvements in physique and performance. Results need to appear, and enthusiasm needs to be birthed before willpower dwindles out. Willpower kickstarts the training and nutrition; enthusiasm takes over from willpower – but only if results appear. </li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Psyche: A recalibrated mindset improves training results. “Psyching up” before an all-out training effort (resistance training, cardio) indisputably improves results compared to a non-psyched state of mind. There are dozens of psyche-up techniques, ranging from sensible to comical and becoming centered and psyched before all the effort generates exponentially better results than a casual, nonchalant mindset.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Adherence: Adherence is directly proportional to results: the more significant the results, the easier and deeper the adherence. Results appear in many guises: you could add ten pounds or two reps to last week’s best deadlift, lose 1.5 pounds of body weight, improve your best 30-minute rowing machine time, go all week without any sugar products and experience a detoxing energy surge - results take many forms.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">The hormonal after-glow: Intense physical training causes the body to release a flood tide of beneficial hormones; adrenaline commences a training session. In direct proportion to the severity of the training effort, endorphins, serotonin, dopamine, growth hormone, et al., are fuel injected into the bloodstream. The effect is a predictable post-workout “afterglow,” a result of the exercise-induced hormonal tsunami. </li> </ul> The first fourteen days are critical. There is no easing into the process, nor are there any cheat days, cheat meals, or cheat anything. The trainee’s high hopes and expectations generate terrific initial enthusiasm and adherence to kickstart the process. Enthusiasm fades, and now willpower takes over. Results need to appear before willpower flames out. Those who tenaciously adhere to proper protocols can expect results to unfold as follows: <ul> <li style="font-weight: 400;" aria-level="1">End of 14 days- Detoxification creates a spike in energy and vitality.</li> <li style="font-weight: 400;" aria-level="1">End of 21 days- Metabolism shifts from carb-burning to fat-burning, visible physiological changes.</li> <li style="font-weight: 400;" aria-level="1">End of 30 days- Friends, family, and coworkers comment on noticeable physical changes.</li> <li style="font-weight: 400;" aria-level="1">End of 60 days- The trainee discovers how to attain and reside in a “metabolic sweet spot.”</li> <li style="font-weight: 400;" aria-level="1">End of 90 days - Transformed: irrefutable, mind-blowing improvement in physique and performance.</li> </ul> To everything, there is a season. Every method, no matter how sophisticated or effective, has a shelf-life. The pros wring all the gains from a weight training regimen, an aerobic mode, or a dietary approach. They recognize when progress stalls and will rotate in a new and wildly contrasting mode or method, something to shock-blast the complacent body out of its sluggish torpor. Slight changes are no changes at all. When a system has proven effective and runs dry, stick it in your arrow quiver for future use: it has proven its effectiveness. Now, we should adopt completely different training and dietary strategies. Contrast is king when it comes to stagnation-busting. The transformational template is easy to grasp, challenging to implement, and requires serious mental recalibration: to change your body, you must first change your mind. Create realistic yet motivating goals, and eat that periodized elephant one small and delicious bite at a time.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/radical-physical-transformation-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/the-psychology-of-radical-physical-transformation-constructing-the-superager/</url> </article> <article> <ID>32016</ID> <title>Alex Sidorenkov, Founder of Wellness Clinic Marketing: A Visionary in Digital Marketing for Anti-Aging Medicine</title> <publishDate>2024-11-01 16:00:30</publishDate> <description><div class="et_pb_section et_pb_section_59 et_section_regular" > <div class="et_pb_row et_pb_row_59"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_59 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_59 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Alex Sidorenkov's journey unfolds as a compelling narrative bridging the realms of digital marketing and anti-aging medicine, where his entrepreneurial spirit and commitment to transformative healthcare solutions have left an indelible mark. He is the CEO and Founder of <a href="https://www.wellnessclinicmarketing.com/">Wellness Clinic Marketing</a>, a company specializing in helping medical practices with anti-aging. Wellness Clinic Marketing was recently ranked #272 fastest-growing advertising &amp; marketing company in the US by Inc. Magazine in the Inc. 5000 Fastest Growing Companies list for 2024. He is also the founder of <a href="https://www.practiceflow.md/">MD PracticeFlow</a>™, an industry-specific practice management software. Alex's career trajectory began in 2004 with a deep dive into e-commerce, focusing initially on the online sale of health products. His introduction to The New Anti-Aging Revolution by Dr. Ronald Klatz and Dr. Robert Goldman proved transformative, sparking his fascination with anti-aging medicine—a discipline centered on proactive wellness rather than reactive treatment. Motivated by the demographic shift driven by aging baby boomers, Alex recognized an expansive market opportunity. Despite encountering setbacks early on, such as the termination of his distributorship due to pioneering internet marketing strategies, Alex persisted in his pursuit of merging healthcare with digital innovation. In 2004, Alex Sidorenkov's professional journey took a transformative turn when he encountered the Anti-Aging Medicine movement spearheaded by A4M, with its bold vision to "Extend the Human LifeSpan Beyond 150." This pivotal moment ignited his passion for blending digital marketing prowess with the mission of promoting longevity and wellness. &nbsp; <h4>Early Beginnings and Educational Outreach</h4> Armed with a zeal to educate consumers about the benefits of anti-aging medicine, Alex leveraged his expertise in digital marketing. He quickly realized that he could indirectly reach and impact a larger audience by equipping medical professionals with advanced marketing strategies helping more people lead longer, healthier lives. By 2010, Alex's efforts had enabled hundreds of medical professionals to transition from traditional sickness-based models to cash-based medical spas and wellness centers. This shift not only empowered healthcare providers but also enhanced patient outcomes by focusing on preventive care and regenerative treatments. <img class="wp-image-32021 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/wellness-clinic-marketing-1-819x1024.png" alt="wellness clinic marketing 1" width="819" height="1024" /> <h4>Collaborating for Innovation: The Sexual Wellness Revolution</h4> A significant milestone occurred in 2014 when Alex worked closely with Dr. Richard Gaines, a pioneer in medical wellness. Together, they developed a groundbreaking movement utilizing shockwave technology to treat male dysfunction. Through Alex's strategic guidance and marketing acumen, hundreds of doctors were trained, and thousands of consumers gained access to a revolutionary regenerative treatment. This initiative sparked a nationwide movement in men's health clinics, revolutionizing how erectile dysfunction was treated and enhancing the quality of life for countless individuals. The success of the GAINSWave® brand underscored Alex's ability to merge medical innovation with effective marketing strategies. &nbsp; <h4>Navigating Challenges and Writing "Grow Your Medical Practice"</h4> The 2020 global pandemic brought unprecedented challenges, but for Alex Sidorenkov, it was a period of reflection and productivity. Utilizing the pause in regular activities, he authored and published <a href="https://www.amazon.com/Grow-Your-Medical-Wellness-Practice-ebook/dp/B08ZJ5RPBY">Grow Your Medical Practice,</a> a comprehensive guidebook encompassing over 125 pages of strategies. <a href="https://e.wellnessclinicmarketing.com/free-book/">The book</a> outlines proven marketing tactics drawn from his extensive experience that have propelled medical clinics to achieve one million dollars in monthly revenue. &nbsp; <img class="wp-image-32023 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/wellness-clinic-marketing-2-1024x536.png" alt="wellness clinic marketing 2" width="1024" height="536" /> &nbsp; <h4>Founding and Leading a Visionary Medical Marketing Agency </h4> Transitioning into medical education and training, Alex partnered with a company specializing in procedures ranging from hormone therapy to aesthetic treatments. This phase provided crucial insights into the challenges faced by healthcare providers transitioning from insurance-based models to cash-pay systems. It was here that the seeds of Wellness Clinic Marketing were sown. By 2012, Alex's strategic focus narrowed to only support medical wellness practices, emphasizing therapies that redefined anti-aging medicine through innovative approaches. Today, Alex Sidorenkov is the CEO and Founder of a prominent Wellness Clinic Marketing company. Established to support medical practices in navigating this transition, Wellness Clinic Marketing initially served a broad spectrum of healthcare providers. Specializing in anti-aging medicine, his agency now focuses on helping medical practices attract cash-pay patients through targeted search engines and social media marketing campaigns. Alex's leadership ensures that healthcare providers not only survive but thrive in a competitive landscape by leveraging digital platforms to expand their patient base and enhance practice profitability. <h4>Innovating with MD PracticeFlow™</h4> In addition to his role in healthcare marketing, Alex is also the founder of MD PracticeFlow™, an industry-specific practice management software. This innovative platform empowers clinics to manage leads efficiently and seamlessly convert them into appointments. Designed to streamline operations and enhance patient engagement, MD PracticeFlow™ exemplifies Alex's commitment to advancing medical practice management through technology. &nbsp; <img class="wp-image-32022 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/wellness-clinic-marketing-3-819x1024.png" alt="wellness clinic marketing 3" width="819" height="1024" /> &nbsp; <h4>Revolutionizing Patient Engagement with Practice Flow</h4> The onset of the COVID-19 pandemic presented Alex with an opportunity to innovate further. Drawing on over 16 years of experience, he penned "Grow Your Medical Practice," a definitive guide encapsulating insights gained from transforming healthcare marketing strategies. Central to his methodology was the development of Practice Flow—a sophisticated software solution designed to optimize lead management and appointment scheduling for medical practices. Practice Flow streamlines operational efficiency and enhances patient engagement through integrated communication and AI-driven functionalities. Looking ahead to 2025, Alex envisions expanding Practice Flow into a comprehensive platform that integrates seamlessly with Electronic Medical Records (EMR). This evolution aims to consolidate multiple software systems into a unified interface, facilitating holistic patient care and practice management. &nbsp; <h4>Adapting to Market Shifts and Consumer Behavior</h4> Beyond technological innovation, Alex's strategic foresight extends to adapting marketing strategies in response to evolving consumer behaviors post-pandemic. Emphasizing personalized engagement and targeted advertising, he guides medical practices in optimizing service offerings and marketing investments for sustained growth and patient acquisition. As Alex Sidorenkov continues to evolve as a trailblazer in healthcare marketing and anti-aging medicine, his dedication to advancing patient-centric care remains unwavering. By leveraging technology and entrepreneurial insight, he empowers healthcare providers to navigate complexities and thrive in a competitive landscape. &nbsp; <img class="wp-image-32024 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/wellness-clinic-marketing-4-1024x536.png" alt="wellness clinic marketing 4" width="1024" height="536" /> &nbsp; <h4>Conclusion</h4> Alex's story epitomizes the harmony between entrepreneurial vision and healthcare innovation. Through Wellness Clinic Marketing and Practice Flow, he has redefined healthcare marketing strategies, empowering medical practices to embrace anti-aging medicine and enhance patient outcomes. In an era marked by rapid technological advancement and shifting healthcare paradigms, Alex Sidorenkov stands as a beacon of innovation—a visionary leader dedicated to reshaping the future of healthcare through digital transformation and patient-centered care. &nbsp; To learn more about how Wellness Clinic Marketing can help your medical practice, visit the website at <a href="https://www.wellnessclinicmarketing.com">https://www.wellnessclinicmarketing.com</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/wellness-clinic-marketing-cover.png</images> <url>https://topdoctormagazine.com/wellness/alex-sidorenkov-founder-of-wellness-clinic-marketing-a-visionary-in-digital-marketing-for-anti-aging-medicine/</url> </article> <article> <ID>32001</ID> <title>Can a lack of protein lead to irritability? Exploring the consequences of a protein deficit</title> <publishDate>2024-11-01 15:17:37</publishDate> <description><div class="et_pb_section et_pb_section_60 et_section_regular" > <div class="et_pb_row et_pb_row_60"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_60 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_60 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Protein is often hailed as the building block of life, a macronutrient essential for maintaining muscle, supporting immune function, and regulating bodily processes. While these aspects are widely understood, less attention is given to the connection between protein intake and mood regulation. Emerging evidence suggests that a protein deficiency can have profound effects on mental health, including increased irritability. This article explores how a lack of protein in the diet may contribute to mood swings, irritability, and other psychological challenges. &nbsp; <h3>The Role of Protein in the Body</h3> Protein is essential for numerous bodily functions, acting as a critical component in muscles, skin, hair, and organs. Beyond its structural roles, protein plays a significant part in producing enzymes, hormones, and neurotransmitters, which regulate critical processes in the body, including mood and emotional stability. &nbsp; Neurotransmitters are chemical messengers that allow communication between nerve cells. Protein provides amino acids, which are the building blocks of these neurotransmitters, including serotonin, dopamine, and norepinephrine. These neurotransmitters are closely linked to mood regulation, stress responses, and overall mental well-being. When the body does not receive enough protein, the production of these mood-regulating chemicals can be disrupted, potentially leading to mood swings and irritability (Fernstrom, 2000).1 &nbsp; <h3>Protein Deficiency: How It Happens</h3> Protein deficiency occurs when the body does not get enough protein to meet its basic needs. This can happen due to inadequate dietary intake, malabsorption, or increased needs (such as during pregnancy, growth, or recovery from illness). The World Health Organization recommends an average daily intake of 0.8 grams of protein per kilogram of body weight for adults, but some people may require more depending on their activity levels or health status.2 &nbsp; Inadequate protein intake can lead to a condition known as protein-energy malnutrition (PEM), which ranges in severity from mild to life-threatening conditions like kwashiorkor. While extreme cases of protein deficiency are less common in developed countries, mild or moderate deficiencies are more prevalent than many realize, particularly among people following restrictive diets, older adults, or those with digestive disorders.3 &nbsp; <img class="wp-image-32008 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/lack-of-protein-1-819x1024.png" alt="lack of protein 1" width="819" height="1024" /> <h3>Protein and Mood Regulation</h3> One of the primary ways protein affects mood is through its role in synthesizing neurotransmitters. Specifically, amino acids like tryptophan, tyrosine, and phenylalanine are crucial for producing neurotransmitters that regulate mood, motivation, and stress responses. &nbsp; <ol> <li> Tryptophan and Serotonin Production </li> </ol> Tryptophan is an essential amino acid found in protein-rich foods. It serves as the precursor for serotonin, a neurotransmitter that influences mood, sleep, and emotional regulation. A lack of dietary tryptophan can lead to decreased serotonin production, which has been linked to depression, anxiety, and irritability.4 Several studies have shown that tryptophan depletion results in reduced mood stability and increased emotional reactivity.5 &nbsp; <ol start="2"> <li> Tyrosine, Phenylalanine, and Dopamine Production</li> </ol> Dopamine and norepinephrine are neurotransmitters involved in motivation, focus, and pleasure. Tyrosine and phenylalanine, both derived from protein, are essential for the production of these neurotransmitters. Inadequate protein intake can decrease dopamine levels, leading to lethargy, lack of motivation, and irritability. Low dopamine levels are also associated with stress sensitivity and emotional instability.6 &nbsp; <h3>Evidence Linking Protein Deficiency to Irritability</h3> Several studies support the idea that insufficient protein intake can affect mood. A clinical trial published in The American Journal of Clinical Nutrition found that low-protein diets were associated with a higher risk of mood disorders, including increased irritability and anxiety.7 The study showed that participants on low-protein diets had lower levels of serotonin and dopamine, suggesting that the deficiency in neurotransmitter precursors played a role in their emotional instability. &nbsp; Additionally, a study published in The British Journal of Nutrition explored the effects of low-protein diets on children in developing countries. It found that children suffering from PEM experienced higher levels of irritability, aggression, and anxiety compared to those with adequate protein intake.8 This research suggests that protein deficiency, even at a young age, can have long-lasting effects on mood and emotional health. &nbsp; <img class="wp-image-32010 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/lack-of-protein-2-1024x536.png" alt="lack of protein 2" width="1024" height="536" /> &nbsp; <h3>Other Symptoms of Protein Deficiency</h3> Irritability is just one of several symptoms associated with protein deficiency. A lack of protein can also lead to: &nbsp; <ol> <li> Fatigue: Protein plays a role in energy metabolism, and without enough of it, you may feel constantly tired.</li> </ol> <ol start="2"> <li> Muscle Weakness: Muscle mass deteriorates in the absence of sufficient protein, leading to physical weakness and reduced performance in daily activities.9</li> </ol> <ol start="3"> <li> Weak Immune System: Protein is crucial for the production of antibodies and other immune molecules. A deficiency may leave you more susceptible to infections.10</li> </ol> <ol start="4"> <li> Hair, Skin, and Nail Problems: Because protein is a building block of hair, skin, and nails, deficiencies can lead to brittle nails, thinning hair, and dry skin.11</li> </ol> &nbsp; <h3>Who Is at Risk of Protein Deficiency?</h3> While severe protein deficiency is rare in developed countries, certain populations are more vulnerable. These include: &nbsp; <ol> <li> Older Adults: As we age, our ability to digest and absorb protein may decrease. Combined with reduced appetite, this can lead to insufficient protein intake.12</li> </ol> &nbsp; <ol start="2"> <li> Vegans and Vegetarians: Those following plant-based diets may struggle to get enough high-quality protein, as many plant proteins are considered incomplete, lacking one or more essential amino acids.</li> </ol> &nbsp; <ol start="3"> <li> People on Calorie-Restricted Diets: Anyone following a calorie-restricted or highly restrictive diet may inadvertently consume less protein than they need.</li> </ol> &nbsp; <ol start="4"> <li> People with Digestive Disorders: Conditions like Crohn's disease, celiac disease, or irritable bowel syndrome (IBS) can hinder the absorption of protein from food, leading to deficiencies even if dietary intake is adequate.13</li> </ol> &nbsp; <img class="wp-image-32009 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/11/lack-of-protein-3-819x1024.png" alt="lack of protein 3" width="819" height="1024" /> &nbsp; <h3>Preventing Protein Deficiency and Mood Disturbances</h3> The best way to prevent protein deficiency and its associated mood disturbances is to ensure you’re getting enough high-quality protein each day. Lean meats, fish, eggs, dairy, legumes, and plant-based protein sources like quinoa and tofu are excellent options for a balanced diet. If you're concerned about your protein intake or experience symptoms like irritability, fatigue, or mood swings, consulting with a healthcare provider or nutritionist can help you adjust your diet to meet your needs. &nbsp; While we often think of protein as a nutrient primarily associated with physical health, its impact on mental and emotional well-being should not be underestimated. A lack of protein in your diet can lead to decreased neurotransmitter production, contributing to mood swings, irritability, and emotional instability. By ensuring adequate protein intake, you not only support your body's physical functions but also safeguard your emotional and mental health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/11/lack-of-protein-cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/can-a-lack-of-protein-lead-to-irritability-exploring-the-consequences-of-a-protein-deficit/</url> </article> <article> <ID>31826</ID> <title>Steering a Country to Better Health: An Exclusive Interview with Robert F. Kennedy Jr.</title> <publishDate>2024-10-29 14:19:37</publishDate> <description><div class="et_pb_section et_pb_section_61 et_section_regular" > <div class="et_pb_row et_pb_row_61"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_61 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_61 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>A Note from the Editor</h3> The team at TopDoctor Magazine recently had the opportunity to have a conversation with Robert F. Kennedy Jr. about the future of the American healthcare system and how it affects our readers and American citizens as a whole. Our publisher and editing team, along with our partner Craig Handley from SocialClose Marketing and partners at Strive Compounding Pharmacy Nathan Hill, Zach Shurtleff, and Matthew Montes De Oca, all expressed the desire to change how health and wellness are currently being approached in the United States and recognized RFK Jr.’s concerted efforts to steer the country to better health. James P. Bradley, a candidate for the US Senate in California, is a close friend of RFK Jr. Together, they are dedicated to fighting for health freedoms in California and across the nation. Mr. Bradley introduced RFK Jr. and provided insight into the ongoing conflicts surrounding government overreach on patients' and doctors' rights. With over 30 years of experience in the healthcare industry, Mr. Bradley has served as a senior executive officer, focusing on restoring the sanctity and protection of patient and doctor relationships while advancing medical innovations. He remains committed to his advocacy work alongside Mr. Kennedy, supporting the Make America Healthy Again (MAHA) initiative. We are grateful to James for coming alongside TopDoctor Magazine and its goal to foster connections within the health and wellness community and empower our readers to make well-informed healthcare and lifestyle decisions by introducing us to RFK Jr. At TopDoctor Magazine, we realize it will take a bi-partisan, all-hands-on-deck approach to MAKE AMERICA HEALTHY AGAIN. We appreciate the fact that RFK Jr. was able to lead this effort by reaching across the aisle to Donald J. Trump to work together for the health of all Americans. This interview has the beginning of the answers to America’s health crisis, and we at TopDoctor Magazine are here to spread the common sense message of living a healthy lifestyle. &nbsp; <img class="wp-image-31834 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-1-683x1024.jpg" alt="rfk jr. 1" width="683" height="1024" /> &nbsp; John Highland: Our doctors have expressed concern that they can't keep their patients healthy under the current system. Healthcare is set up to be reactive rather than preventative, and there is clear evidence that it’s not the most effective approach. What role will you play in the administration, and what can you do to change how America approaches healthcare? Robert F. Kennedy Jr.: It's all about addressing the cause of disease rather than simply treating the symptoms. There is virtually one cause of the chronic disease epidemic - corruption. The profit-seeking health agencies and medical cartels are no longer doing public health. Their primary motivation is advancing the mercantile interest of pharmaceutical companies, insurance companies, and hospital systems on Wall Street rather than actually making America healthy. I've written five books on public health, but I don't claim any particular expertise. I just want what I’ve written to be used by lawyers with legal expertise to identify and eliminate conflicts of interest in the public health space. Then, we can return to evidence-based medicine and evidence-based science. J.H.: Given the chance, how would you fix healthcare and eliminate the corruption? What would you do, and what can our vast network help you do? RFK Jr.: Each of the agencies has different factors of corruption. For example, the FDA (Food and Drug Administration) spends about fifty percent of its budget on the industry, mainly on pharmaceutical companies. That is a very damaging conflict of interest where the leaders at that agency and the people working for it are reporting to their real bosses within the company. They are no longer reporting to the American taxpayers but to the pharmaceutical companies. The Bayh-Dole Act was passed in 1980 and allowed individual scientists and NIH (National Institutes of Health) to collect royalties on drugs they help develop. Now, most new drugs approved by the FDA have come out of the NIH, but they’ve turned from being the gold standard of scientific research agencies to an incubator for new pharmaceutical products. It makes the NIH's scientists and officials partners with the pharmaceutical industry. The obvious conflicts that arise from that system have subsumed the regulatory function of the agency, with the driving motivation now being for personal and institutional profit. Let me give you an example of the Moderna vaccine. The NIH owns fifty percent of it, and six scientists at the NIH have margin rights for the patent. Those scientists will collect $150,000 a year, forever, as long as the mRNA vaccine is being sold. Those regulators are paying for their mortgages, children's education, boats, cars, and alimony payments with the money from the Moderna vaccine. They are supposed to be looking for problems with the products. However, they now have tremendous individual financial incentives to overlook those problems and promote the product, whether or not it is efficacious or safe. That ends up subverting public health because the regulators who are supposed to protect us have become sock puppets for the industry they're supposed to regulate and instead partner with those companies to make a profit. &nbsp; <img class="wp-image-31839 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-2-1024x683.jpg" alt="rfk jr. 2" width="1024" height="683" /> &nbsp; J.H.: If it’s so corrupt, how do you change that? RFK Jr.: I try to formulate the best solutions for these problems that will not require me to go through Congress, which has its own conflicts of interest. The pharmaceutical companies are now the biggest lobbyists in Congress, about three times as much as the next biggest lobbyists, oil and gas, and then the military contractors. It’s tough to get through Congress, mainly because the pharmaceutical companies totally control the health committees. Getting rid of that royalty arrangement altogether will be difficult, but through the action of HHS (Department of Health &amp; Human Services) administrators, we can actually reduce those royalties to a few dollars a year rather than $150,000 a year and effectively get rid of the royalty system, which is what I will do. &nbsp; <img class="wp-image-31838 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-3-683x1024.jpg" alt="rfk jr. 3" width="683" height="1024" /> &nbsp; J.H.: We had Dr. Harvey Reich from Yale quoted in the magazine during COVID-19. Dr. Reich and some of the other best doctors in the world were speaking on the pandemic, and the media and other medical professionals wouldn't even listen to what they had to say. In fact, much of what he said wasn't controversial, yet a major social media company shut us down for six months for posting about different modalities that later were proven to help. How do we make sure that doesn't happen again? How do we get them to listen to real doctors? RFK JR.: The censorship that's taking place in the mainstream and social media is also driven by profits. Most of those companies, including Facebook, get huge revenues from pharmaceutical companies every year. During COVID, they were able to shut down any discussion of alternatives like Ivermectin and Hydroxychloroquine or any of the repurposed pharmaceuticals that were demonstrated to be effective against COVID. Because of this, the public didn't hear about alternatives, and doctors were discouraged from using them. Some were even delicensed for prescribing them, all because the pharmaceutical companies in power wanted only one solution: the new COVID vaccine. That caused enormous damage to public health, particularly in this country. We had the highest death rate from COVID in the world. That's one of the reasons the United States had 16% percent of the COVID tests, even though we only make up 4.10% of the world's population. And that's because Americans were discouraged from doing the things that could actually reduce COVID deaths enormously. We did everything wrong during COVID. Shutting down the entire country did nothing to stop COVID. In fact, it probably dramatically increased COVID deaths. If we had practiced the standard recognized countermeasures to isolate the sick, protect the vulnerable, and let society keep operating, we could have used this tremendous resource of a worldwide connected internet to identify interventions that were actually working. If we had the fifteen million front-line doctors worldwide receiving uncensored access to information in real-time every day and updating the COVID protocols, COVID would have been nothing more than an annual flu. It was the government intervention that made COVID so lethal. &nbsp; <img class="wp-image-31837 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-4-1024x683.jpg" alt="rfk jr. 4" width="1024" height="683" /> &nbsp; J.H.: We collaborate with Rob Fletcher at Muscle &amp; Fitness+ and many of the gym owners who work with them. During the pandemic, we heard from them and others in the health and wellness space expressing concern that people couldn't go exercise. The government shut down gyms, cycling studios, beaches, and multiple outdoor spaces, which were the only way for some people to get outside. We couldn’t go to farmers' markets to get organic foods, and thousands of chemicals have corrupted the food we could get in the stores that were allowed to remain open. The problem was that people needed to get out, exercise, get the sunshine, and eat correctly to stay healthy but were restricted from doing so because of government intervention and corruption allowed by the FDA. What will your first day in office look like? What changes can you make so the American people can eat healthier? RFK Jr.: We have a whole list of executive orders that will get us away from some of the worst chemical food additives. Hopefully, we'll get some cooperation from the food companies. For example, Kellogg's uses chemicals in American food products that they don't use in Canadian or European products. Fruit Loops in Canada and the UK have no chemical dyes in them. Those dyes cause ADHD, are carcinogenic and have negative neurological impacts, yet they are still using them here. Kellogg’s promised ten years ago to remove all the chemical dyes from its products, but they never did. They remove these chemicals everywhere else in the world except the United States. They are mass poisoning the American people, knowing that they have an alternative. Not only will I meet directly with the CEOs of these companies, but I will also get the Attorney General involved, litigating against them for the injuries they're causing the American people. &nbsp; <img class="wp-image-31836 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-5-683x1024.jpg" alt="rfk jr. 5" width="683" height="1024" /> &nbsp; J.H.: Big pharma and food lobbyists present one of our political system's most significant issues. Are you planning on presenting any regulations to reduce their influence in politics? RFK Jr.: That is a very heavy list because that's part of American democracy. You are allowed to lobby your government. We can call them out for what they're doing. We can expose the corruption and talk about it openly, which is not discussed openly under the current administration. We can inform the American people that these are companies that are mounting a chemical warfare campaign against America’s children. I also appeal to the companies themselves and say, “Let's figure this out collaboratively so that we don't have to come after you legally or use various powers to protect our children from your bad behavior.” &nbsp; J.H.: It’s essential to lead by example. We do an article every month called Super Ager with Dr. Ken Davis, a 70-year-old bodybuilder who is an excellent example of healthy living. How do we get the rest of the country to move in that direction? What can be done to encourage Americans to take responsibility for their health and live lives that don’t require constant medical intervention? RFK Jr.: We need to make it a national priority, like my uncle did. He had The President’s Council on Physical Fitness (PCPF). We need to get physical fitness back in our schools as a priority. We need to get our children moving, and we need to get the cell phones out of our schools altogether. Until the bell, there should be no cell phones in schools. We should have the same recommendation we did for cigarettes for cell phones. The harm from them is well documented. I brought the case to The Federal Court of Appeals in Washington, D.C., which ordered the FCC (Federal Communications Commission) to start from scratch with cell phone radiation testing. They’ve allowed Americans to be harmed by the dangers of cell phone radiation for 20 years. They haven't updated their testing since the 1990s, even though there have been over 10,000 studies that show terrible, terrible harm from cell phone radiation. &nbsp; J.H.: There was an act in 1986 that gives Big Pharma some legal immunity in adverse events. Is there anything we can do to prevent them from getting away with what they are currently getting away with, like covering up lawsuits? RFK Jr.: There should be no immunity from liability. It's a heavy lift for Congress to try to reform the 1986 act because Congress and the Senate are so dependent on pharmaceutical money. There are things you can do within the CDC (Centers for Disease Control and Prevention) in terms of vaccine recommendations that can actually reduce the liability shield coverage for pharmaceutical companies. That has to do with how the vaccines are recommended. If there are advisories that give physicians discretion, that liability shield is removed. &nbsp; <img class="wp-image-31835 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-6-1024x683.jpg" alt="rfk jr. 6" width="1024" height="683" /> &nbsp; Nathan Hill from Strive Compounding Pharmacy and his team also had the opportunity to talk with RFK Jr. and ask questions concerning compounding and the future of healthcare within the pharmaceutical industry. &nbsp; Nathan Hill: Thank you for everything you are doing to make America healthy again. Zach and Matt from our executive team and I are all ecstatic about someone who's finally taking a stand against Big Pharma and government overreach. We couldn't be more excited about your stance on what’s been discussed, such as the different chemicals and toxins, seed oils, and harmful chemicals in our environment and food supply. I know many important topics are in the upcoming election, but we're focused on this nation's health care. As it's declining, we're seeing many regulatory bodies with conflicts of interest. We've seen firsthand as a compound pharmacy that it's not always in the patient's best interest; it's profits over patients. We focus on that as a compound pharmacy that makes personalized medicine. Your mission here is incredible, and we fully support it. You've been a great example of an active lifestyle and staying healthy. Zach, our VP of marketing, has one question to ask you concerning compounding. &nbsp; <img class="wp-image-31840 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-7-1024x683.jpg" alt="rfk jr. 7" width="1024" height="683" /> &nbsp; Zach Shurtleff: We couldn't be more proud to be in the position we are right now to help promote this tidal wave of people waking up to the realities of health. You inspire us, and we're trying to embody those values in the way we run our business. What role do you see personalized medications and compounding pharmacies play in making Americans healthier? With the changes you’ll be promoting in the future and getting rid of systemic corruption, what role do you think compounding pharmacies will play in helping to make Americans healthy again? RFK Jr.: I personally use compounding pharmacies. Compounding pharmacies are the ideal in our healthcare system. I think even mainstream medicine is increasingly recognizing that we need to be moving back toward individualized medicine rather than cookie-cutter treatment for diseases. Our bodies are all different, and the cookie-cutter method is just making us all sicker. The FDA has mounted a war against compounding pharmacies and against products that actually make people better but are outside of the pharmaceutical paradigm. This includes many products that you know to be useful but are banned with no sense at all simply because they challenge the pharmaceutical monopoly. One example is chelation therapies, which are so critical when our bodies are as overloaded by inflammation and toxic substances as they are now. There are proven benefits of removing lead, mercury, aluminum, other heavy metals, and pesticides from our bodies. Instead of encouraging people to do this, pharmaceutical companies have weaponized the FDA and shut down any competition outside their patented medication. In our new paradigm, compounding pharmacies will play a key role in making America healthy again. &nbsp; <img class="wp-image-31841 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-8-1024x683.jpg" alt="rfk jr. 8" width="1024" height="683" /> &nbsp; Z.S: How are we actually going to drive this change? How are we going to change consumer behavior? Money is power, right? These Big Pharma companies have so much money, and that's part of what's fueling their ability to seize and keep control. We see an essential role as a compounding pharmacy: to inspire, educate, and inform the average person, like you do, in a way that actually shifts consumer behavior. It changes spending habits and encourages people to go to a compounding pharmacy first instead of following the system. How should companies like us and compounding pharmacies, in general, partner with you or with others to promote this future we want to strive for? What could a partnership like that look like? RFK Jr.: What I'd love to see from you is a long list of all the beneficial compounds you are selling that have been banned or discouraged by the FDA over the past decade. The Trump administration is committed to decentralizing medicine, decentralizing monopoly control of our businesses, and encouraging individual entrepreneurs rather than national chains. That is very consistent with the whole concept of individualized medicine. Decentralizing healthcare puts medicine back in the hands of the individual doctor and creates a good doctor-patient relationship. The doctor can make health-driven recommendations, like writing prescriptions for gym memberships or organic food, and Medicare and Medicaid are going to pay for those things. Instead of paying $1,600 a month for Ozempic, they’ll prescribe organic foods to people and provide medical treatments that are actually going to help them. One of the phenomenons we saw put on steroids during and after COVID was this centralization and control of actual medical decisions. For over 2,400 years, since Hippocrates, there has been a sacred relationship between a doctor and a patient, where you knew if you went to that doctor, he was treating you as an individual. He was not treating you to make society better. During COVID, we saw that flipped on its head to protect society as a whole and not the individual. The doctor became the agent of the government and international health care policies. That is very, very dangerous. We saw this in the 3rd Reich in Europe. You get very bad results whenever doctors become the agents of state policies. &nbsp; <img class="wp-image-31842 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-9-683x1024.jpg" alt="processed with vsco with a10 preset" width="683" height="1024" /> &nbsp; In Europe, we saw mass experimentation. We saw doctors given the responsibility of rooting out people with genetic diseases and people with intellectual disabilities. These doctors had to file yellow card reports for patients who were homosexuals or had intellectual or physical disabilities, and the regime classified them as ‘useless eaters’. They were sited for elimination through death camps or work camps. Virtually every doctor in Germany went along with this system. There were no complaints from any of the medical associations or medical schools. In Japan, the same thing was happening. There was a total centralization of medicine. Virtually every doctor in Japan became involved in the development of bioweapons and human experimentation. Thousands of people had been given deadly diseases, and their body parts were sent around to every medical school. All these doctors in Japan became complicit in experimentation on human beings. This is what happens when you have centralized control of medicine. That's why this individualized relationship between the doctor and patient is so sacred and important to preserve. Compounding pharmacies are a critical component of that relationship because they allow doctors to step outside the pharmaceutical paradigm and practice individualized medicine. It’s not something being mass-marketed because it’s a solution to your particular problem. If you go to a compounding pharmacy, they will make something just for you that your doctor prescribes. If we want a truly democratic society, an entrepreneurial system, and a society that celebrates our individualism rather than a society that says we are all servants of the state, it begins with compounding pharmacies. &nbsp; <img class="wp-image-31843 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-10-683x1024.jpg" alt="rfk jr. 10" width="683" height="1024" /> &nbsp; <h3>Concluding Notes</h3> The team at TopDoctor Magazine has remained committed to the mission to Make America Healthy Again. We are excited that Robert F. Kennedy Jr. is leading the country toward a healthier future and invite others to come alongside the health and wellness community to help drive change in the individual lives of each American. Your vote could make the difference in this election. Make America Healthy Again (MAHA) is a powerful grassroots movement that represents the interests of the vast majority of the people of the United States. If you want to help Make America Healthy Again, please donate today at <a href="https://www.mahanow.org/donate">mahanow.org/donate</a>. Thank you!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/10/rfk-jr.-website-cover.png</images> <url>https://topdoctormagazine.com/featured/steering-a-country-to-better-health-an-exclusive-interview-with-robert-f-kennedy-jr/</url> </article> <article> <ID>31771</ID> <title>Emotional Regulation During Drearier Days</title> <publishDate>2024-10-01 18:26:19</publishDate> <description><div class="et_pb_section et_pb_section_62 et_section_regular" > <div class="et_pb_row et_pb_row_62"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_62 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_62 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the days are getting shorter and colder, it can be easy to be less social and active during the day. It’s challenging to want to get out of bed and work out when the sun hasn’t risen yet and the cold stings your lungs. For some, it can be a challenge to face dreary days. We’d rather stay inside than make an effort to surround ourselves with community. Our environment can significantly impact how we feel emotionally, disrupting our daily habits and relationships. Let’s spend some time exploring three ways to regulate our emotional health so we can continue living healthy lives throughout every season. &nbsp; <h3>Invest in your physical health</h3> Our physical health directly impacts our mental and emotional health. There is little separation between the two. Investing in our physical health can be accomplished by focusing on the food we eat, regular exercise, the fabrics we wear, and the treatments we use on our skin. &nbsp; Walking is the perfect way to start incorporating daily exercise into your routine. Bundling up and going for a 15-minute walk can help get your blood flowing and wake you up to start the day. Once you feel ready to start adding weight lifting, sit down and write out a five-day exercise split. This keeps it simple until you feel ready to move on to heavier weights or more advanced exercises. Some preliminary research can go a long way regarding what exercises target which muscle groups, different ways to split your exercises, and safe lifting techniques. Once you have your workout plan set up and running, you’ll start feeling better physically with regular exercise because your body is getting endorphins. Endorphins are our <a href="https://my.clevelandclinic.org/health/body/23040-endorphins">‘happy chemicals,’</a> which make exercising a great way to combat rainy day blues.1 &nbsp; Comfort food, like a hot soup packed with nutrients and protein, can also be a helpful pick-me-up. When we get the proper vitamins and other sustenance we need through hearty foods, it helps our body (and, therefore, our brains) function seamlessly. Eating enough protein also assists in supplying the necessary <a href="https://www.healthshots.com/healthy-eating/nutrition/anger-management-tips-6-foods-to-avoid-when-you-feel-angry/#:~:text=Proteins%20contain%20amino%20acids%20that,%2C%20chia%20seeds%2C%20and%20flaxseeds.">amino acids to produce serotonin</a>, providing an easy solution for emotional regulation.2 &nbsp; <img class="wp-image-31776 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/emotional-regulation-1-819x1024.png" alt="emotional regulation 1" width="819" height="1024" /> &nbsp; <h3>15 minutes of morning and evening sunlight</h3> Our circadian rhythm plays a significant role in how we feel throughout the day. If we are tired when we wake up, we’ll drag ourselves through our morning, work, and evening routines or just give them up altogether because it’s too exhausting. So, how do we combat fatigue at the start of our day? &nbsp; One of the most pressing problems our society currently faces is the lack of natural sunlight replaced with blue light from early morning or late night scrolling. One way to combat fatigue throughout the day is to replace scrolling with 15 minutes of morning sunlight and 15 minutes of evening light to start and end your day. That morning light will wake your body up, signaling to it that the day is starting. Similarly, letting your body take in the sun setting and not having artificial light disrupt your circadian rhythm will help your body understand it needs to start <a href="https://www.instagram.com/reel/CzWeTw2JmkK/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA==">producing melatonin</a> to prepare you for bed.3 &nbsp; Habit stacking can help you replace that morning and evening scroll through your phone. If you have another habit you’d like to incorporate into your daily routines, like reading more or going for a walk, habit stack that with getting your first and last 15 minutes of sunlight. For instance, you could sit on your porch or in a nearby park and journal to start your day. &nbsp; Another easy way to combat blue light, being the first and last thing you see, is to charge your devices in a different room at night. This can also keep you from seeing negative news stories first thing in the morning or last thing at night, so you keep your mind at peace and don’t ruminate over things out of your control before bed. &nbsp; Incorporating these new habits can get you out of that cold-weather slump and have better energy and mental health throughout your day. &nbsp; <img class="wp-image-31777 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/emotional-regulation-2-819x1024.png" alt="emotional regulation 2" width="819" height="1024" /> &nbsp; <h3>Have regular times set to meet with friends</h3> There have been <a href="https://www.apa.org/monitor/2023/06/cover-story-science-friendship">multiple studies</a> that have proven that people with healthy friendships have improved mental health and live overall healthier lives.4 Being with friends and family we enjoy being around can help keep our spirits high during drearier days. &nbsp; Even though finding outdoor activities can be more difficult, be sure to be in your community regularly to help with emotional regulation. This can be anything from a game night to a shared meal once a week or a run club. Any kind of shared interest that’s regularly on your calendar can give you something to look forward to and keep you routinely in touch with people who can help uplift and encourage you, and you can return the same for them. &nbsp; <img class="wp-image-31778 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/emotional-regulation-3-1024x536.png" alt="emotional regulation 3" width="1024" height="536" /> &nbsp; <h3>Closing thoughts</h3> While fall and winter bring in colder and shorter days, your emotional and mental health doesn’t have to suffer through it! Combating a case of the blues can start with a simple walk, putting devices away at night, or chatting with a close friend. It is easy to support your brain health by starting with your physical health through exercise and eating well and your emotional health through stimulating and encouraging conversations with friends. If you feel alone or struggle with more than just being a little down than usual, it is always good to seek professional help or call 988 for support.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/10/emotional-regulation-cover.png</images> <url>https://topdoctormagazine.com/wellness/emotional-regulation-during-drearier-days/</url> </article> <article> <ID>31943</ID> <title>Strive Compounding Pharmacy: A New Way to Experience Personal Medicine</title> <publishDate>2024-10-01 17:52:36</publishDate> <description><div class="et_pb_section et_pb_section_63 et_section_regular" > <div class="et_pb_row et_pb_row_63"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_63 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_63 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In an era where conventional pharmaceutical solutions often fall short, <a href="https://www.strivepharmacy.com/?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">Strive Compounding Pharmacy</a> emerges as a transformative force in personalized medicine. Founded with a mission to disrupt the healthcare status quo, Strive offers tailored medication solutions designed to meet each patient's unique needs. By going beyond the minimal standards set by regulatory bodies, Strive ensures that every medication is crafted with precision, quality, and safety in mind. Their commitment to high standards and innovative practices sets them apart from traditional pharmaceutical approaches, providing a compelling alternative for those seeking more personalized and effective healthcare solutions. <h2>Introducing Co-founders Michael Walker and Nathan Hill: Championing Personalized Medicine through Compounding Expertise</h2> Michael (Mike) Walker, co-founder of Strive, has been passionate about personalized medicine from early in his pharmacy career. Growing up in Farmington, Utah, alongside fellow co-founder Nathan (Nate) Hill, the two developed a close friendship that would later inspire their collaboration. &nbsp; After graduating with a PharmD from Midwestern University, Mike began working for a doctor operating a pharmacy offering commercial and compounded prescriptions. During this time, he discovered his true passion for compounding instead of traditional retail because of its personal approach. He recognized the limitations of one-size-fits-all treatments offered by major drugstore chains and became dedicated to exploring more individualized approaches to healthcare. &nbsp; Around the same time, Nate relocated to Arizona. He had been a pharmaceutical sales rep and began recognizing the many systemic issues with Big Pharma’s approach to care—thanks to selling a drug that treated the side effects of another drug! With their complementary backgrounds, Mike and Nate saw a unique opportunity. They took a leap of faith and started Strive as the solution to the standard system. &nbsp; Their mission was clear: to bring the benefits of <a href="https://www.strivepharmacy.com/services?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">personalized medicine</a> to as many people as possible and to help patients optimize their health rather than simply treat symptoms. &nbsp; <img class="wp-image-31952 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-1-819x1024.png" alt="strive 1" width="819" height="1024" /> &nbsp; <h2>Scaling Strive Compounding Pharmacy: Challenges and Strategies</h2> Nate’s entrepreneurial spirit, honed during his college years, came into play as he and Mike worked through the logistics—business plans, securing funding, and the practical steps to launch their venture. With support from Mike’s father-in-law, they were able to avoid the complexities of an SBA loan, making their pharmacy dream a reality. Once everything was in place, the company quickly began to expand. &nbsp; Strive Compounding Pharmacy’s rapid growth and successful scaling were driven by strategic decisions and overcoming significant challenges. Early on, the company's Arizona location saw immediate success, providing a solid foundation. However, scaling proved more difficult as Strive expanded to new locations in Utah, Denver, and San Diego. &nbsp; "There were times when I was just transferring money from account to account just to meet payroll," recalled Nate Hill. &nbsp; One key challenge was replicating the success experienced in Arizona across new markets. The initial growth was expansive but lacked depth, and not all new hires performed as expected. Think about it—providing a custom-tailored product at scale? That’s difficult for any business. &nbsp; A turning point in overcoming these challenges came with a deeper understanding of Strive's core values and the importance of having "the right person in the right seat." Adopting principles from the book Traction helped streamline hiring and organizational practices, ensuring that new team members aligned with Strive’s core values. &nbsp; "It wasn't until we went through a whole brand exploration that we really nailed down our core values," explained Nate. &nbsp; The company's ability to scale effectively was also attributed to equipping specialized team members and delegating responsibilities rather than hoarding responsibilities and decision-making, as many founders struggle with. By hiring experts and trusting them with critical tasks, Strive managed to meet increasing demand despite the hurdles. &nbsp; "We started the company, but we didn’t build it alone," all the company’s leaders emphasized. &nbsp; <img class="wp-image-31948 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-2-1024x536.png" alt="strive 2" width="1024" height="536" /> &nbsp; <h2>The People Behind Strive Compounding Pharmacy</h2> At the heart of Strive Compounding Pharmacy is its dedicated team, which embodies its core values and mission. "The soul of the company is the people who are here and what they embody," noted Nate. "They truly love the brand and love being a part of Strive’s mission.” &nbsp; Strive’s team members are deeply committed and take pride in their work. Their dedication goes beyond professional satisfaction, as they are motivated by their work's meaningful impact on patients’ lives. This passion and commitment are central to Strive's success and ability to make a significant difference in healthcare. &nbsp; One of those team members is Strive’s Chief Clinical Officer Matthew (Matt) Montes De Oca. With a pharmaceutical degree and being a manager at one of the largest retail pharmacies, Matt honed his leadership and business growth skills while developing a passion for the clinical aspects of pharmacy. Driven by a personal quest for optimal health and a fascination with functional medicine, Matt explored alternatives that went beyond conventional treatments and made the decision to join the Strive Pharmacy Team. &nbsp; His growth into Chief Clinical Officer represents the amount of investment, attention, and care he and the company put into ensuring their products are safe, effective, and compliant. He also focuses on creating a consistent, high-quality experience for patients and providers alike, ensuring that every interaction with Strive reflects the company's dedication to excellence. Thanks to Matt’s efforts, Strive leads the industry in quality by going above and beyond industry standards— “because we know, to change the norm, we have to be really, really good at what we do.” &nbsp; <img class="wp-image-31953 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-3-819x1024.png" alt="strive 3" width="819" height="1024" /> &nbsp; <h2>Strive's Commitment to Quality Assurance</h2> The company's philosophy, "our scrutiny is your assurance," reflects its dedication to operating transparently and maintaining the highest product standards. &nbsp; At Strive, quality assurance goes well beyond the minimum standards set by the U.S. Pharmacopeia (USP). Matt explains that while USP standards define the basic requirements for the strength, quality, and purity of medicines, Strive implements additional best practices and incorporates elements of the Current Good Manufacturing Practice (CGMP) standards. &nbsp; “We’re not implementing the minimum. We’re doing the best practices,” Matt said as he highlighted Strive's rigorous approach. &nbsp; This commitment begins with sourcing raw ingredients from FDA-registered and inspected drug establishments. Upon receiving these materials, Strive performs third-party analytical testing to confirm the accuracy of the manufacturer's certificate of analysis. &nbsp; Further ensuring product safety and efficacy, Strive employs multiple quality checks throughout the compounding process. For example, while USP recommends testing the potency of sterile products once a year, Strive tests potency between three to five times a week, maintaining a strict threshold of ±3% from the intended potency, compared to the standard ±10%. This proactive approach helps prevent any deviations that could impact the safety of the final product. &nbsp; Strive’s relentless focus on quality has become a defining feature of its reputation, setting a new benchmark for what patients and providers should expect from a compounding pharmacy. Thousands of <a href="https://www.strivepharmacy.com/new-clinic-inquiry?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">healthcare providers</a> proudly prescribe Strive medications because they know it represents their own commitment to using the best available. <h2>Establishing Strive’s Brand Identity</h2> The inspiration for Strive branding came from a personal passion for high-end, experiential brands. The co-founders’ appreciation for unique and custom experiences—drawn from various brand interactions, including sneaker culture and boutique retail—shaped the initial approach. This vision aimed to move beyond most pharmacies' conventional, often impersonal, mundane, and uninspiring atmosphere. &nbsp; In the early days, Strive rejected the typical approach of using standard paper bags for medications. Instead, they sourced custom woven bags featuring their logo to enhance the boutique feel. After a substantial amount of growth, the company had built the ability to pour time, passion, and resources into its brand. It was time to more deeply define the “soul, substance, and style” of Strive. Through collaborating with a branding agency, Strive’s rebranding project reflected its evolved identity, encapsulating what the company had become and aspired to be. The new brand identity, launched in late 2023, included not only a refreshed logo, color palette, and brand guide but also a deep understanding of Strive’s “soul, substance, and style,” ensuring that Strive’s image resonated with its core values of quality and personalized care. “We knew if we were going to take compounding mainstream, we had to do it this way.” &nbsp; Through these efforts, Strive has successfully established a brand that represents not just a compounding pharmacy but a commitment to superior, personalized healthcare experiences. &nbsp; As a testament to the power of Strive’s mission and values, that incredible brand agency team was so committed and bought into the mission that they’re now in-house, full-time at Strive. They continue to push the envelope with Strive’s brand and what it represents. &nbsp; <img class="wp-image-31949 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-4-1024x536.png" alt="strive 4" width="1024" height="536" /> &nbsp; <h2>Advancing the Mission Through Strategic Storytelling</h2> Zachary (Zach) Shurtleff is the most recent addition to the executive team at Strive, joining the company in December as the Vice President of Marketing. Zach was brought in to build upon the incredibly strong foundation that Strive had established in the industry without any prior marketing, having achieved significant growth and recognition mainly through the strength of its service and quality. &nbsp; In his first appearance in front of the company, Zach said, “You’ve already built a bonfire of culture and purpose, so with marketing coming in, those flames are about to be fanned. The spotlights are going to shine, and your stories are going to be told. Our <a href="https://www.strivepharmacy.com/services?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">patients</a> and <a href="https://www.strivepharmacy.com/new-clinic-inquiry?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">providers</a> need to know the great work you do and the passion you have so we can all advance in the same direction to create a movement.” &nbsp; Zach has quickly become a vital player despite his short tenure, contributing significantly to the company’s mission of making compound medications mainstream through education, awareness, and transparency. For people to shift their trust from Big Pharma to Strive, they need a peek behind the curtain to know they can trust Strive's people and products. &nbsp; With robust strategic communication and narrative development capabilities, Zach brings a fresh perspective that’s helping both patients and providers take that step by educating them on the benefits of personalized medicine. &nbsp; He is also committed to advocating for compounding rights and standing up against anti-competitive practices in the pharmaceutical industry. His dedication to and belief in the cause has made him a key advocate in Strive’s fight to create a fairer, more collaborative environment for compounding pharmacies. &nbsp; <h2>Strive’s Vision for Global Impact</h2> The team at Strive sincerely believes that in order to change how people perceive and receive medication, they must pursue their mission boldly and with the soul, substance, and style the brand represents. “We know the world is waking up to a better way of taking care of themselves, and we’re totally here for it,” said Zach. &nbsp; Strive’s alternative option to traditional pharma aims to revolutionize the approach to health and wellness by promoting healthy lifestyle choices and focusing on prevention rather than just treating symptoms. Nate and Mike often refer to compounding as “well care” vs. the traditional “sick care.” They desire to foster a healthier, happier global community through the personalized, proactive care that only compounding pharmacies (and healthcare providers that use them) can provide. &nbsp; Co-founders Mike and Nate envision Strive as a disruptor in a field dominated by insurance companies, the FDA, and Big Pharma, asserting that Strive represents "freedom to choose" your healthcare journey. &nbsp; “Compounding is not a crime,” Nate highlighted Strive's commitment to this cause with the motto inspired by past advocacy efforts like the “skateboarding is not a crime” campaign. &nbsp; The slogan reflects Strive’s stance against restrictive regulations and its dedication to providing high-quality, affordable, patient-centered medications. As Strive continues to expand and build its marketing and branding efforts, the founders stated that they believe the company has the potential to effect significant change, bringing awareness to beneficial medications and advocating for a more patient-focused healthcare system. They understand that going against the powerful, deep-pocketed Big Pharma companies will come with its fair share of headwinds—but they also believe that if any compounding pharmacy is going to do it successfully, it’s going to be Strive. &nbsp; <img class="wp-image-31954 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-5-819x1024.png" alt="strive 5" width="819" height="1024" /> &nbsp; <h2>Discover the Strive Difference: Redefining Healthcare with Personalized Solutions</h2> Strive Compounding Pharmacy is revolutionizing the pharmaceutical landscape by prioritizing quality, personalized care, and optimizing patient health. Unlike traditional Big Pharma, which often prioritizes profit over patient well-being, Strive offers a refreshing alternative with a mission to improve health outcomes through customized medication solutions. &nbsp; Why Choose Strive? &nbsp; <ol> <li>Exceptional Quality Assurance: At Strive, quality isn't just a standard—it's a commitment. While adhering to U.S. Pharmacopeia (USP) guidelines, Strive surpasses these minimum requirements by integrating Pharmaceutical Good Manufacturing Practice (P-G-M-P) standards. This means rigorous testing at multiple stages of the compounding process, including third-party verification of raw ingredients and frequent potency checks to ensure that medications are safe, effective, and tailored to individual needs.</li> </ol> &nbsp; <ol start="2"> <li>Providing Choice: Strive stands as a disruptor in the healthcare industry, advocating for patient and provider freedom and choice in their healthcare journey. By offering <a href="https://www.strivepharmacy.com/?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">personalized medications</a> that cater specifically to individual needs, Strive challenges the status quo of impersonal, one-size-fits-all solutions often pushed by Big Pharma.</li> </ol> &nbsp; <ol start="3"> <li>Commitment to Innovation: Strive is not just about delivering medications; it’s about leading a movement. With a focus on educating providers and patients about alternative medication options, Strive aims to foster a more informed and health-conscious society. Their approach goes beyond merely fulfilling prescriptions; they are dedicated to advancing the understanding and accessibility of personalized medicine through educating doctors and patients alike. They believe that educating the world on the value of compounded medications will be the tide that raises all ships.</li> </ol> &nbsp; <ol start="4"> <li>Support and Transparency: Strive values the trust of its patients and partners, which is why it embraces scrutiny and maintains transparency in its operations. Their proactive stance on quality control and adherence to going above and beyond the highest standards underscores their dedication to delivering medications that truly make a difference. Strive’s sales organization is committed to their clinics being supported and enabled rather than feeling “sold to.” Every interaction with a Strive representative will reflect Strive's commitment to you and your patients’ experience. </li> </ol> &nbsp; <img class="wp-image-31950 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-6-1024x536.png" alt="strive 6" width="1024" height="536" /> &nbsp; For those seeking a more personalized, transparent, and quality-driven approach to medication, Strive Compounding Pharmacy offers a compelling alternative to traditional Big Pharma. Any provider can begin prescribing compounded meds. Whether you’re new or experienced in prescribing compounded medications, Strive also provides clinical education and support to deepen your understanding and confidence. &nbsp; Explore how Strive can enhance your health and wellness experience by visiting <a href="https://www.strivepharmacy.com/?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">www.strivepharmacy.com.</a> Join the movement towards better health and <a href="https://www.strivepharmacy.com/new-clinic-inquiry?utm_source=topdoc&amp;utm_medium=article&amp;utm_campaign=strive-featured-article&amp;utm_content=magazine">start prescribing Strive’s medications</a> today! Follow Strive on Instagram @strivepharmacy.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/10/strive-cover.png</images> <url>https://topdoctormagazine.com/medicine/strive-compounding-pharmacy-a-new-way-to-experience-personal-medicine-2/</url> </article> <article> <ID>31756</ID> <title>Reimagining Fitness: A Day in the Life of a Professional Bodybuilder</title> <publishDate>2024-10-01 16:19:28</publishDate> <description><div class="et_pb_section et_pb_section_64 et_section_regular" > <div class="et_pb_row et_pb_row_64"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_64 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_64 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">I wake up at 5 am without an alarm. Rolling out of bed, I weigh myself at 203 pounds. Right on track: I will compete at the national bodybuilding championships in three weeks. My goal is to compete, weighing 199 pounds. I have been systematically reducing my body weight by one pound per week for the past 16 weeks. This slow-loss strategy strips the last vestiges of body fat off my physique without losing any of my hard-earned muscle mass. If you lose body fat too quickly, you’ll lose as much muscle because your body will sense starvation and cannibalize muscle to spare precious body fat. Part of my morning regimen is rehydration, where I drink 32 ounces of water over a two-hour period. I dress, head to the kitchen, brew some coffee, and check my notifications. Awake and alert, I head to the garage for a 30-minute “fasted” cardio training session. My goal is to attain and maintain a 120 beats-per-minute session average. This is 80% of my age-related heart rate maximum. When you do cardio every morning, you get good at it. I powered through my 30-minute session; done, dripping sweat, I hit the shower. At 7 am, I eat the first of my six meals: an egg white omelet with mixed vegetables. Today being a Saturday, I headed to my home office for three hours of paperwork and bill paying. At 10 am, I headed back to the kitchen and consumed an 8-ounce serving of turkey and a small garden salad. Then it was time for yard work: mowing the grass and cleaning up afterward took until 1 pm. It was time for my third meal: a serving of haddock, rice, and asparagus. I was to meet Paul, my training partner, at the gym at 2 pm, so I changed, retrieved a Tupperware container with a pre-cooked meal (beef patty, garden salad, sweet potato) and commenced the 30-minute drive to the gym. I greeted Paul, and we immediately got to work. This would be chest and arm day and take 90 minutes to complete. Today's menu was the Smith machine bench press, dumbbell incline press, pec dec machine, and cable crossovers. Forty-five minutes later, my chest and delts were pumped and exhausted. &nbsp; <img class="wp-image-31762 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/reimagining-fitness-1-819x1024.png" alt="reimagining fitness 1" width="819" height="1024" /> &nbsp; Our bicep routine was standing barbell curls, seated incline curls, preacher bench curls, and machine curls. For our triceps, single dumbbell overhead triceps press, dips, triceps pushdowns, and rope-handle pushdowns. Four sets for every exercise, each set heavier than the prior set. Reps ranged from a low of 8 reps to a high of 12 reps. Paul is stronger and younger, a perfect training partner. He pushes me, spots me, corrects my form, and gives me “forced reps” when required. I glanced at the gym wall clock. Our session lasted one hour and seventeen minutes. Exhausted, drenched in sweat, shaking slightly, I retrieve my Tupperware container and ravenously rip into my fourth meal of the day. This food revives me. I gather my gear and head home, shower, and take a 45-minute power nap. Refreshed, I drink another coffee. Later, I meet friends at a local Greek restaurant. I order a giant Greek salad, lamb chops, and quinoa. I then head back home and watch a movie. Before bed, I have my sixth and final meal of the day, a large protein shake that delivers 50 grams of high BV protein. Taking the shake before bed will keep muscle-sparing protein in my system as I sleep. I fall into a deep, refreshing sleep and cannot wait for the next day. As I sleep, I swear I feel my arms and chest growing. &nbsp; <img class="wp-image-31763 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/reimagining-fitness-2-819x1024.png" alt="reimagining fitness 2" width="819" height="1024" /> &nbsp; Elemental Periodization Every exercise I do, every bite of food I take, every sip of liquid I drink, everything I do is related to improving my health, performance, and physique. Everything I do is preplanned. Periodization is just a fancy word for extensive preplanning. Implementing the periodized lifestyle is the essence of bodybuilding. Pros use periodization to improve their performance and physique, and so should you. James is a hypothetical stereotypical out-of-shape, 45-year-old business executive. He wants to take ten weeks to lean out and shape up for the class reunion. The strategy is to reduce body weight by two pounds a week during weeks one through six, then reduce one pound per week in weeks seven through ten, 15 pounds total. The deadlift shows his periodized progression. A periodized progression is established for each of the eight progressive resistance exercises he performs twice weekly. Cardio is critical. Wearing a heart rate monitor enables a numeric rendering of aerobic intensity. A 45-year-old has a 100% heart rate max of 175 BPM. He commences with four weekly high-intensity power walks. The target heart rate increases slightly each week; the session duration is extended by two minutes. Endurance is thus stair-stepped upward. At the end of 10 weeks, he deadlifts 215 pounds. He ends by powering through daily 35-minute sessions while maintaining a 130-beats-per-minute rate, weighing a now streamlined and muscled-up 180 pounds. &nbsp; <img class="wp-image-31764 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/reimagining-fitness-3-819x1024.png" alt="reimagining fitness 3" width="819" height="1024" /> Four reasons for failure <ol> <li style="font-weight: 400;" aria-level="1">Insufficient progressive resistance intensity: To build strength and muscle, subject the targeted muscle to stressors sufficient to trip the hypertrophy switch. The body must wrestle with poundage at the limit of current capacities. A submaximal effort is insufficient; the ideal “set” ends with a barely completed final rep. If there is no struggle, muscle gain will not be realized.</li> </ol> &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Insufficient cardiovascular training intensity: Aerobic exercise is cojoined with disciplined dieting, thus forcing the body to oxidize fat. Cardio conditioning enables the athlete to train harder and longer. Do you sweat? If you do not, it is unlikely the intensity generated is sufficient. The elite will perform early morning fasted cardio to amplify fat burning. </li> </ol> &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Insufficient dietary discipline: Transformational fitness is based on dietary discipline. Clean up your eating habits! Eliminate highly inflammatory ultra-processed foods and enable detoxification to commence. Adequate nutrition is strict and unbending: there are no cheat days, no cheat meals, and no dietary Mulligans. Meals are nutrient-dense power foods, natural, fresh, organic, and wholesome—our philosophy: the expert use of regular food.</li> </ol> &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Lack of tangible results: Enthusiasm is the solar power of transformative fitness. Measurable results in performance and physique reflect the effort. Weekly increases in performance produce changes in the physique; muscle grows, and fat oxidizes. Clean eating amps energy and clears mental fog. Those unable to generate results understandably quit. Ferocious adherence generates measurable results; results create enthusiasm that continually revitalizes the effort.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/10/reimagining-fitness-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/reimagining-fitness-a-day-in-the-life-of-a-professional-bodybuilder/</url> </article> <article> <ID>31741</ID> <title>Natural Remedies for Colds, Flu, and Congestion: What Works and What Doesn’t</title> <publishDate>2024-10-01 14:54:18</publishDate> <description><div class="et_pb_section et_pb_section_65 et_section_regular" > <div class="et_pb_row et_pb_row_65"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_65 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_65 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When cold and flu season strikes, it’s common for many of us to seek comfort in home remedies and natural solutions. From drinking herbal teas to inhaling essential oils, natural remedies have been passed down through generations, offering relief from symptoms like congestion, sore throats, and headaches. But not all remedies are created equal, and it's essential to distinguish between what actually works and what's simply a myth. In this article, we'll explore the most effective home remedies for colds, the flu, and congestion while addressing common misconceptions about natural treatments. <h1>Effective Home Remedies for Colds, Flu, and Congestion</h1> &nbsp; <h3>Hydration: Drink Plenty of Fluids</h3> Staying hydrated is one of the simplest and most effective remedies for colds and flu. When you have a fever, the body loses fluids through sweat, leading to dehydration. Drinking water, herbal teas, and broths can help thin mucus, reduce congestion, and ease symptoms like sore throats.1 Warm liquids, in particular, can provide immediate relief for nasal congestion and sore throats by improving mucus flow. &nbsp; <h3>Honey: A Natural Cough Suppressant</h3> Honey is an age-old remedy for soothing coughs and sore throats. Its thick consistency coats the throat, providing temporary relief from irritation. Research supports honey's effectiveness, showing that it can be as effective as over-the-counter cough suppressants, especially in children one year and older.2 Honey also has antibacterial properties that may help fight infections. &nbsp; How to use: Mix 1-2 teaspoons of honey in warm water or tea for relief. &nbsp; <h3>Steam Inhalation: Clear Nasal Congestion</h3> &nbsp; Steam inhalation is a well-known natural remedy for relieving nasal congestion. Inhaling warm, moist air can loosen mucus, making breathing easier. You can enhance the experience by adding essential oils like eucalyptus, which has antiviral and anti-inflammatory properties.3 &nbsp; How to use: Boil water, pour it into a bowl, drape a towel over your head, and inhale the steam for 10-15 minutes. &nbsp; <h3>Gargling with Salt Water: Soothe a Sore Throat</h3> Saltwater gargles are simple yet effective for treating a sore throat. The salt helps reduce swelling by drawing out excess moisture from inflamed tissues, and it can also loosen mucus, making it easier to expel.4 &nbsp; How to use: Mix 1/4 to 1/2 teaspoon of salt in 8 ounces of warm water and gargle several times daily. &nbsp; <h3>Herbal Teas: Boost Immunity and Relieve Symptoms</h3> Herbal teas made from ingredients like ginger, echinacea, and chamomile are popular cold and flu remedies. Ginger has anti-inflammatory properties that can reduce throat pain and congestion. Echinacea is believed to boost the immune system, and chamomile can promote relaxation and better sleep, which is crucial for recovery.5 &nbsp; How to use: Steep fresh ginger slices or herbal tea bags in boiling water for 5-10 minutes and drink throughout the day. <h1> </h1> <h1><img class="wp-image-31748 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/natural-cold-and-flu-remedies-1-819x1024.png" alt="natural cold and flu remedies 1" width="819" height="1024" /></h1> <h1> </h1> <h1>Myths and Facts: Cold, Flu, and Congestion Remedies</h1> &nbsp; There are many myths surrounding cold and flu treatments. Let’s separate fact from fiction. &nbsp; <h3>Myth 1: Vitamin C can prevent colds</h3> Fact: While vitamin C is essential for a healthy immune system, research shows it doesn’t prevent the common cold. However, regularly taking vitamin C supplements can slightly reduce the duration and severity of cold symptoms, especially for individuals who engage in intense physical activity or are exposed to cold environments.6 &nbsp; <h3>Myth 2: Antibiotics can treat colds and the flu.</h3> &nbsp; Fact: Antibiotics treat bacterial infections, not viral infections like the common cold or flu. Unnecessarily taking antibiotics can contribute to antibiotic resistance.7 The best way to manage viral infections is through supportive care, such as rest, fluids, and symptom relief. &nbsp; <h3>Myth 3: You should "starve a fever."</h3> Fact: There’s no scientific evidence to support starving yourself during a fever. In fact, it’s essential to nourish your body with easy-to-digest, nutrient-rich foods to help your immune system fight off infection. Soups, fruits, and vegetables provide essential vitamins and minerals that aid in recovery.8 &nbsp; <h3>Myth 4: Drinking milk increases mucus production.</h3> Fact: Despite this common belief, scientific studies have found no significant link between dairy consumption and increased mucus production. For most people, drinking milk when they have a cold is perfectly fine and may even provide needed calories and nutrients.9 <h1> </h1> <img class="wp-image-31749 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/natural-cold-and-flu-remedies-2-819x1024.png" alt="natural cold and flu remedies 2" width="819" height="1024" /> <h1> </h1> <h1> </h1> <h1>Other Considerations: When to Seek Medical Attention</h1> While natural remedies can provide comfort and relief for cold and flu symptoms, it's important to recognize when symptoms warrant professional medical attention. Seek medical help if you experience: &nbsp; - High fever lasting more than three days - Difficulty breathing or shortness of breath - Chest pain or pressure - Severe headache or confusion - Persistent vomiting &nbsp; These could be signs of a more severe infection, such as pneumonia, bronchitis, or complications from the flu. &nbsp; <img class="wp-image-31750 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/natural-cold-and-flu-remedies-3-819x1024.png" alt="natural cold and flu remedies 3" width="819" height="1024" /> &nbsp; <h1>A Balanced Approach</h1> &nbsp; A balanced approach is key when dealing with colds, flu, or congestion. Combining time-tested home remedies with proper rest, hydration, and over-the-counter medications (as needed) can help your body recover more comfortably. However, it's essential to avoid falling for common myths and misconceptions about cold and flu treatments. While natural remedies like honey, steam inhalation, and herbal teas can offer relief, it’s crucial to understand the limitations of these treatments and when to seek professional care. &nbsp; Natural remedies provide valuable support during cold and flu season but are not substitutes for medical treatment when symptoms escalate. Be cautious of myths, stick to science-backed remedies, and remember that prevention—through hand washing, getting enough rest, and staying hydrated—is often the best remedy of all.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/10/natural-cold-and-flu-remedies-cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/natural-remedies-for-colds-flu-and-congestion-what-works-and-what-doesnt/</url> </article> <article> <ID>31672</ID> <title>The Health Benefits of Eating Pumpkin: A Nutritional Powerhouse</title> <publishDate>2024-10-01 14:46:44</publishDate> <description><div class="et_pb_section et_pb_section_66 et_section_regular" > <div class="et_pb_row et_pb_row_66"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_66 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_66 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Pumpkin, often celebrated as a quintessential symbol of autumn, is more than just a decorative squash for seasonal festivities. It is a highly nutritious and versatile food that has been enjoyed for centuries across many cultures. Pumpkin is packed with essential vitamins, minerals, antioxidants, and fiber, and it offers a wide range of health benefits that make it a valuable addition to any diet. <h3>1. Rich in Nutrients and Low in Calories</h3> One of the most appealing aspects of pumpkin is that it is incredibly nutrient-dense yet low in calories. A cup of cooked pumpkin contains just around 50 calories, making it a fantastic choice for those looking to manage their weight while still enjoying a hearty and nutritious squash. It’s also low in fat, with virtually no cholesterol, which further solidifies its place in a heart-healthy diet. &nbsp; Pumpkin is high in vitamins and minerals, particularly vitamin A, which is essential for maintaining healthy vision, immune function, and cell growth. One cup of cooked pumpkin provides over 200% of the recommended daily intake (RDI) of vitamin A, primarily due to its high beta-carotene content, which the body converts into vitamin A. <h3>2. Excellent Source of Antioxidants</h3> Pumpkin is loaded with antioxidants, compounds that neutralize the body's free radicals body. Free radicals are unstable molecules that can cause oxidative stress and contribute to chronic diseases, including heart disease, cancer, and neurodegenerative disorders. The primary antioxidants found in pumpkins include beta-carotene, alpha-carotene, and lutein. &nbsp; Beta-carotene is especially notable, as it has been shown to support vision and immune function and potentially reduce the risk of certain cancers. Research has suggested that people who consume a diet high in beta-carotene have a lower risk of lung, prostate, and colon cancer. Additionally, lutein and zeaxanthin found in pumpkin may help protect the eyes from age-related macular degeneration and cataracts, two common conditions that affect the elderly. <h3>3. Boosts Immune Function</h3> Pumpkin is an excellent immune-boosting food, thanks to its high content of vitamins A, C, and E. Vitamin A plays a critical role in regulating the immune system and helping the body fight off infections. Vitamin C, found in moderate amounts in pumpkin, further supports immune function by stimulating the production of white blood cells, which help protect the body from viruses and bacteria. &nbsp; Moreover, vitamin E, another antioxidant in pumpkin, helps maintain skin health by neutralizing oxidative damage that can weaken the skin barrier, leaving the body more susceptible to infections. &nbsp; <h3>4. Supports Heart Health</h3> Heart disease is one of the leading causes of death worldwide, and dietary choices play a crucial role in its prevention. Pumpkin can be a heart-friendly addition to your diet due to its high potassium and fiber content. Potassium helps regulate blood pressure by counteracting the effects of sodium, and research has shown that people who consume more potassium tend to have lower blood pressure and a reduced risk of stroke. &nbsp; Pumpkin is also rich in dietary fiber, which can lower harmful cholesterol levels (LDL) and help maintain a healthy weight. The soluble fiber in pumpkin works by binding to cholesterol and preventing its absorption into the bloodstream, thus reducing overall cholesterol levels and lowering the risk of cardiovascular diseases. &nbsp; <img class="wp-image-31704 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/health-benefits-of-eating-pumpkin-1-819x1024.png" alt="health benefits of eating pumpkin 1" width="819" height="1024" /> &nbsp; <h3>5. Promotes Healthy Digestion</h3> The fiber in pumpkin benefits heart health and plays a crucial role in promoting healthy digestion. Fiber adds bulk to stool, helping to prevent constipation and promote regular bowel movements. A fiber-rich diet is also associated with a lower risk of gastrointestinal issues like diverticulitis and colon cancer. &nbsp; Moreover, pumpkin's high water content further supports hydration, essential for maintaining a healthy digestive tract. This combination of fiber and hydration helps keep the digestive system running smoothly, preventing discomfort and ensuring nutrient absorption. &nbsp; <h3>6. Aids in Weight Loss and Satiety</h3> For individuals looking to lose or maintain a healthy weight, pumpkin can be a great addition to meals and snacks. The high fiber content in pumpkin can promote a feeling of fullness and satiety, reducing the overall amount of calories consumed during meals. Foods high in fiber slow down digestion, which helps prevent overeating and keeps you feeling satisfied for longer. &nbsp; Pumpkin’s relatively low calorie and fat content means it can be enjoyed in various dishes, from soups to baked goods, without adding significant calories to the meal. This makes it a valuable food for those following weight-loss diets or trying to manage their caloric intake. &nbsp; <h3>7. Supports Skin Health</h3> Due to its high content of vitamins A and C, pumpkin is often praised for its skin benefits. Vitamin A promotes skin cell regeneration and helps repair damaged skin, while vitamin C is essential for producing collagen, a protein that helps keep skin firm and youthful. The antioxidants in pumpkin also protect the skin from oxidative stress and environmental damage, which can accelerate signs of aging, such as wrinkles and fine lines. &nbsp; Pumpkin can even be used topically as a natural exfoliant or face mask, helping to rejuvenate the skin and give it a healthy glow. The enzymes and alpha hydroxy acids in pumpkin help to dissolve dead skin cells, making it a natural option for achieving smoother, more radiant skin. &nbsp; <h3>8. Improves Eye Health</h3> The high concentration of beta-carotene in pumpkin is well-known for supporting eye health. When consumed, beta-carotene is converted into vitamin A, which is critical for maintaining good vision and preventing night blindness. Studies have shown that a diet rich in beta-carotene can also reduce the risk of developing cataracts and age-related macular degeneration. &nbsp; In addition to beta-carotene, pumpkin contains lutein and zeaxanthin, two particularly beneficial antioxidants for eye health. These antioxidants help filter harmful blue light and protect the retina from damage, which can reduce the risk of chronic eye diseases over time. <h3>9. Helps Reduce Cancer Risk</h3> Pumpkin’s high antioxidant content, particularly beta-carotene, may play a role in reducing the risk of certain cancers. Antioxidants help neutralize free radicals, which can cause oxidative damage to cells and contribute to cancer development. Several studies have linked high beta-carotene intake with a reduced risk of lung, prostate, and colon cancers. &nbsp; Additionally, pumpkin seeds contain compounds called phytosterols, which have been found to reduce the growth of certain cancer cells. Regularly consuming pumpkin seeds may contribute to a reduced risk of developing some forms of cancer, including stomach, breast, and lung cancers. <h3>10. Versatile in Culinary Use</h3> Pumpkin is a highly versatile food that can be incorporated into a wide variety of dishes, both savory and sweet. From soups and stews to breads and desserts, pumpkin’s mild flavor and creamy texture make it an ideal ingredient in numerous recipes. Its naturally sweet taste makes it a great alternative to sugar in baked goods, while its fiber and nutrient richness enhance any dish's healthfulness. &nbsp; The pumpkin's seeds, flesh, and even skin can be used in cooking, providing a range of textures and flavors. Roasted pumpkin seeds, for example, are a popular snack rich in protein, healthy fats, and zinc. &nbsp; <h3><img class="wp-image-31702 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/health-benefits-of-eating-pumpkin-2-1024x536.png" alt="health benefits of eating pumpkin 2" width="1024" height="536" /></h3> <h3> </h3> <h3>Healthy Pumpkin Protein Muffin Recipe</h3> &nbsp; Now that we've explored pumpkin's numerous health benefits, let's incorporate this superfood into a delicious and healthy recipe: Pumpkin Protein Muffins. These muffins are packed with fiber, protein, and the wonderful nutritional benefits of pumpkin, making them a perfect snack, breakfast, or post-workout treat. Plus, they’re low in sugar and free from refined grains, keeping them wholesome and nutritious. &nbsp; Ingredients: - 1 cup canned pumpkin purée (unsweetened) - 1 cup oat flour (you can blend oats into a flour) - 1/4 cup almond flour - 1/2 cup vanilla protein powder (choose your favorite kind: whey or plant-based) - 1/4 cup unsweetened almond milk (or any other plant-based milk) - 2 large eggs - 1/4 cup maple syrup or honey (for natural sweetness) - 1 tsp vanilla extract - 1 tsp baking powder - 1/2 tsp baking soda - 1/2 tsp cinnamon - 1/4 tsp nutmeg - 1/4 tsp ground ginger (optional for more spice) - A pinch of salt - 1/4 cup chopped walnuts or pumpkin seeds (optional, for extra crunch) &nbsp; <img class="wp-image-31705 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/health-benefits-of-eating-pumpkin-4-819x1024.png" alt="health benefits of eating pumpkin 4" width="819" height="1024" /> &nbsp; Instructions: <ol> <li> Preheat the oven to 350°F (175°C) and prepare a muffin tin with liners or by lightly greasing it.</li> <li> Mix wet ingredients: In a large bowl, whisk together the pumpkin purée, eggs, almond milk, maple syrup, and vanilla extract until smooth and well combined.</li> <li> Add dry ingredients: In another bowl, combine the oat flour, almond flour, protein powder, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt. Mix well to ensure the leavening agents are evenly distributed.</li> <li> Combine the two: Gradually add the dry ingredients into the wet mixture, stirring until just combined. Be careful not to overmix, as this can result in dense muffins.</li> <li> Fold in walnuts or seeds (if using) for added texture and crunch.</li> <li> Fill the muffin tins: Pour the batter evenly into the prepared muffin tin, filling each liner about 3/4 of the way full.</li> <li> Bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.</li> <li> Cool: Let the muffins cool in the pan for a few minutes before eating them. </li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/09/health-benefits-of-eating-pumpkin-cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/the-health-benefits-of-eating-pumpkin-a-nutritional-powerhouse/</url> </article> <article> <ID>31713</ID> <title>ELDOA: A Tribute to Dr. Guy Voyer, Pioneer of Postural Health</title> <publishDate>2024-10-01 14:43:21</publishDate> <description><div class="et_pb_section et_pb_section_67 et_section_regular" > <div class="et_pb_row et_pb_row_67"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_67 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_67 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Peer Reviewed by Ben Velazquez, B.S., MFS, LST, CSCS, ACSM-ES, ISSA-SPN The world of postural health and movement therapy lost a visionary last year with the passing of Dr. Guy Voyer. Renowned for his groundbreaking work on the spine and fascial stretching techniques, Dr. Voyer's contributions have left an indelible mark on the field. His most notable creation, ELDOA (Étirements Longitudinaux avec Decoaptation Osteo-Articulaire), continues to help countless individuals improve their posture, relieve pain, assist with balance, proprioception, and enhance their overall well-being. His methods have benefited the general public and helped many elite athletes, such as soccer legend Zinedine Zidane, golf champion Tiger Woods, basketball star Klay Thompson, hockey player Martin Havlat, and countless other elite, professional, and Olympian sports figures. <h3>The Life and Legacy of Dr. Guy Voyer</h3> Dr. Guy Voyer began his career as a physical trainer before transitioning into a distinguished medical career. His early work included training prominent French bodybuilders such as Francis Benfatto and Serge Nubret. Driven by a deep passion for understanding human anatomy, biomechanics, and the interconnectedness of the body's systems, he became a French osteopath, orthopedic surgeon, and movement specialist. His desire to go beyond conventional practices shaped Dr. Voyer's unique approach to therapy and movement. Over his extensive career, Dr. Voyer developed a comprehensive approach to treating the body by integrating his knowledge of osteopathy, physical therapy, and fascial stretching. His quest for deeper anatomical and biomechanical understanding led him to create several innovative therapeutic methods. Among them, ELDOA stands out as a unique series of postural exercises specifically designed to target individual segments of the spine and other joints in the body, emphasizing both decompression and strengthening. &nbsp; <img class="wp-image-31730 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/eldoa-pic-1024x536.png" alt="eldoa pic" width="1024" height="536" /> &nbsp; <h3>The Invention of ELDOA: A Vision for Spinal Health</h3> ELDOA, which stands for “Longitudinal Osteo-Articular Decoaptation Stretches,” was created by Dr. Voyer in the early 1990s as a revolutionary approach to spinal care. The concept behind ELDOA was born from Dr. Voyer’s extensive knowledge of spinal anatomy and his desire to develop a method to holistically address spinal disc compression, poor posture, and related musculoskeletal issues. Unlike traditional stretching or spinal manipulation techniques, ELDOA focuses on creating "decoaptation" or decompression at specific joint levels of the spine. By strategically positioning the body and using fascial tension to generate a decompressive effect, ELDOA exercises can increase the space between vertebrae, improving blood flow, reducing pain, and enhancing spinal alignment. Furthermore, ELDOA helps reinforce the deep spinal stabilizers, which are crucial for maintaining good posture, while also improving the flow of information from the spine to the brain. <h3>The Impact of ELDOA on Athletes and Everyday Individuals</h3> Dr. Voyer's biomechanics and movement therapy expertise extended far beyond the clinic or training room. His ELDOA method has played a crucial role in the success of numerous athletes across various sports. ELDOA exercises have become a fundamental tool for many, from Zidane's mastery on the soccer field to Tiger Woods’ longevity in golf, as they aim to enhance their performance, reduce injury risk, and maintain overall spinal health. Beyond the world of professional sports, ELDOA has gained widespread recognition for its benefits to everyday individuals. By incorporating specific ELDOA exercises, people can improve their spinal alignment, relieve back pain, and enhance their postural health, improving their quality of life. <h3>Sample Daily Postural ELDOA Protocol</h3> Incorporating a daily ELDOA protocol can be highly beneficial for a healthy, non-injured person. Below is a sample ELDOA routine: <ol> <li> 5-Minute Warm-Up: Start with gentle marching to increase blood flow and prepare the body.</li> <li> Targeted ELDOA Exercises:</li> </ol> - T6/T7: Focus on creating space between the thoracic vertebrae. &nbsp; <img class="wp-image-31726 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/eldoa-1-819x1024.png" alt="eldoa 1" width="819" height="1024" /> &nbsp; - C4/C5: Aimed at the cervical spine to improve neck posture and reduce tension. &nbsp; <img class="wp-image-31727 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/eldoa-2-819x1024.png" alt="eldoa 2" width="819" height="1024" /> &nbsp; - L5/S1: Addresses the lumbar spine, providing decompression and alleviating lower back discomfort. &nbsp; <img class="wp-image-31728 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/10/eldoa-3-819x1024.png" alt="eldoa 3" width="819" height="1024" /> &nbsp; These exercises help maintain an already healthy spine and improve postural alignment by creating space in the joints and strengthening the stabilizers. <h3>Conclusion</h3> Dr. Guy Voyer's ELDOA method stands as a testament to his lifelong dedication to understanding the human body and his innovative spirit in the field of postural health. His work continues to inspire practitioners and individuals worldwide, making a significant difference in both athletic performance and daily well-being. As we continue to practice and share ELDOA, we honor Dr. Voyer's legacy and his contributions to the world of movement therapy. To book an event or to learn more about speaking engagements, email ashleigh@uplift-gym.com and/or Ben@benvelazquez.com. Stay Connected! Follow Ashleigh and Ben at @up_lift_gym and @benvelazqueznyc.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/10/eldoa-cover.png</images> <url>https://topdoctormagazine.com/wellness/eldoa-a-tribute-to-dr-guy-voyer-pioneer-of-postural-health/</url> </article> <article> <ID>31656</ID> <title>An Interview with Superstar Client and Fitness Buff Dr. Josh Stoneking</title> <publishDate>2024-10-01 13:17:46</publishDate> <description><div class="et_pb_section et_pb_section_68 et_section_regular" > <div class="et_pb_row et_pb_row_68"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_68 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_68 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Eric: Tell me a little bit about yourself. Where do you live? Where did you go to university? What do you do for a living? Josh: I proudly earned my Bachelor of Science in Exercise Physiology and Doctorate of Pharmacy from West Virginia University School of Medicine, completing my PGY-1 residency at Indian River Medical Center in Vero Beach, Florida. I would call myself a multifaceted professional with a distinguished career in both pharmacy and natural bodybuilding. With over a decade of experience in the pharmacy industry, I have leveraged my extensive knowledge to forge strategic partnerships and drive business growth for specialty pharmacies nationwide. My journey began in bone marrow transplant as an intern, eventually rising to the role of Senior Vice President and partner in my current pharmacy. Since joining the specialty pharmacy space in 2013, I have held various key positions, including Clinical Pharmacist, Regional Account Manager, Regional Sales Director, Pharmacy General Manager, National Sales Director, and Vice President. Outside of my professional achievements, I am a dedicated family man who enjoys traveling and golf, even though I am not embarrassed to admit that my skills on the course are somewhat lacking. I reside in Tampa, Florida, but proudly maintain my deep-rooted connection to my West Virginia origins. Eric: It’s evident that your physical appearance and health are extremely important to you. How long ago did you begin your fitness journey, and what initially ignited that spark? Josh: I began my fitness journey over a decade ago, during my undergraduate years studying Exercise Physiology at West Virginia University. My initial interest in fitness was sparked by a desire to understand the human body better and how it responds to physical activity. However, seeing how exercise could transform not just physical appearance but overall health and well-being really ignited the fire. As I dove deeper into my studies, I realized that fitness was a powerful tool for improving quality of life. That realization motivated me to commit to it fully—both personally and professionally. Over the years, this passion evolved into a dedication to natural bodybuilding, where I could push my limits and continually strive for excellence, all while staying true to my commitment to health and natural performance. Eric: Eventually, the time you put into building your body became not just a hobby or lifestyle but a passion. This passion led you to begin competing in physique competitions. What led you to begin competing, and for how long have you pursued this? Josh: The transition from fitness as a lifestyle to a full-blown passion that led me to compete in physique competitions was just a natural progression. As I became more serious about my training, I found myself constantly pushing the boundaries of what I could achieve. I wanted to see just how far I could take my physique and how much I could improve through dedication, discipline, and a natural approach. The idea of competing came when I realized I enjoyed the physical challenge and the mental and strategic aspects of preparing for a competition. The thought of stepping on stage and showcasing the results of months, and even years, of hard work was incredibly motivating. I entered my first Men’s Physique competition in 2013, and the experience was exhilarating. It wasn’t just about winning; it was about proving to myself that I could commit to something so demanding and come out stronger on the other side. &nbsp; Since then, I’ve been competing for over a decade, participating in more than 30 competitions and earning several titles. Each competition has fueled my passion further, driving me to refine my approach continually in and out of the gym. &nbsp; <img class="wp-image-31662 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/dr.-josh-stoneking-1-819x1024.png" alt="dr. josh stoneking 1" width="819" height="1024" /> &nbsp; Eric: What are some of the highlights of your competitive career? What competitions stand out and why? Josh: There have been several memorable highlights in my competitive bodybuilding career that stand out. One of the most significant was being crowned Mr. West Virginia in 2015. Winning that title was particularly special because it was a moment where I could represent my home state and showcase the results of years of hard work on a stage that felt deeply personal to me. Another highlight was winning back-to-back Southeast Pro titles in 2019 and 2020. These victories were pivotal because they validated the consistency and improvements I had made in my physique over time. Competing at that level and coming out on top two years in a row was a testament to my dedication and growth as a natural athlete. Most recently, winning the St. Louis Pro and Thunder Classic in 2021 were standout moments in my career. These competitions were incredibly competitive, and taking home titles from both was a huge accomplishment. It demonstrated that even after years in the sport, I could continue to evolve and perform at a high level. Additionally, placing in the top 10 in prestigious events like Mr. Olympia and Mr. Universe and winning the 2024 WBFF World Championship has been incredibly rewarding. These competitions brought together the best athletes in the world, and being able to stand among them was a true honor. Each of these highlights represents not just a trophy or a title but a milestone in my journey, pushing me to aim even higher in my future endeavors. Eric: What do you love most about being onstage and showing everyone your hard work? Josh: Being onstage is the culmination of months of intense effort and discipline, and I love the moment when all that hard work is finally revealed. It’s an incredible feeling to showcase the results of countless hours in the gym, strict dieting, and mental focus. What I love most is the energy of the audience and the judges. It’s a powerful reminder that the journey, with all its challenges, has been worth it. The stage is where I can express my passion for bodybuilding and share it with others who appreciate the art and sport of physique competition. Eric: You have also done a lot of modeling as well. Tell me more about it. Do you enjoy that as much as competing? Josh: Yes, I’ve had the opportunity to do quite a bit of modeling alongside my competitive career. Modeling is different from competing but just as rewarding in its own way. While competing is about the adrenaline rush and the challenge of bringing my best physical package to the stage, modeling allows me to present my physique more creatively and expressively. I enjoy the variety it brings, whether a fitness shoot or a lifestyle brand. Modeling, in and of itself, offers another platform to showcase the hard work I put into my body. While competing will always be my first passion, modeling complements it beautifully and adds another dimension to my career. Eric: Give readers an idea of what your training routine is like. Obviously, you train with weights and perform cardio as well. How many days per week? How long do you spend in the gym? &nbsp; <img class="wp-image-31663 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/dr.-josh-stoneking-2-819x1024.png" alt="dr. josh stoneking 2" width="819" height="1024" /> &nbsp; Josh: My training routine is structured and designed to optimize muscle growth and conditioning. I typically train six days a week, focusing on different muscle groups daily to ensure balanced development. My sessions usually last about 90 minutes to two hours, depending on the day’s focus. This includes both weight training and cardio. I perform cardio five times a week, ranging from 30 to 45 minutes, depending on where I am in my competition prep. I also incorporate mobility work and stretching to prevent injuries and improve performance. It’s a demanding schedule, but I thrive on the consistency and the challenge. Eric: Diet is a huge factor in creating such a sculpted body. What does a typical day of eating look like for you? Josh: Diet is crucial to achieving and maintaining a sculpted physique. For me, a typical day of eating is highly regimented and tailored to my goals. I usually eat five to six meals a day, each carefully balanced with the right proportions of proteins, carbohydrates, and fats. Breakfast might consist of egg whites, oats, and some berries, followed by grilled chicken with sweet potatoes and green vegetables or lean beef with brown rice and avocado. I also incorporate healthy snacks like almonds or protein shakes to keep my energy levels up. Hydration is vital, so I drink plenty of water throughout the day. My diet is clean, nutrient-dense, and strategically designed to fuel my training and recovery. Eric: You are a 100% drug-free competitor. What made you decide to go that route, and what are some natural supplements that you utilize to assist you in building muscle, burning fat, and staying healthy? Josh: Choosing to compete drug-free was a decision rooted in my commitment to health and integrity. I wanted to see how far I could push my body naturally, relying on hard work, proper nutrition, and smart supplementation. I take pride in knowing that everything I’ve achieved is the result of my own efforts without taking shortcuts. As for supplements, I focus on high-quality, natural products. I use whey protein for muscle recovery, branched-chain amino acids (BCAAs) to support muscle repair during workouts, and creatine for strength gains. I also include multivitamins, omega-3 fatty acids, and a greens supplement to ensure I’m covering all my nutritional bases. These supplements help me maintain my physique, burn fat efficiently, and stay healthy, all while staying true to my natural bodybuilding principles. &nbsp; <img class="wp-image-31664 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/dr.-josh-stoneking-3-819x1024.png" alt="dr. josh stoneking 3" width="819" height="1024" /> &nbsp; Eric: I know you have a very busy work schedule. How do you balance this and your personal life with such an extensive training regimen? Josh: Balancing my work, personal life, and training regimen requires careful planning and discipline. I’m very strict with my schedule, carving out dedicated time for each area of my life. Early mornings are usually reserved for my training so I can start the day with a clear mind and a sense of accomplishment. I’m also very intentional about meal prepping, which saves time and ensures I stay on track with my nutrition. As for work, I make the most of every hour, staying organized and focused on my tasks. It’s also important to me to spend quality time with my family, so I make sure to prioritize that as well. It’s a juggling act, but I’ve found that it’s easier to find the motivation to make it all work when you're passionate about what you do. Eric: So, a couple of years back, you reached out to me and asked me to become your “coach.” Since then, I have been responsible for creating your workouts and diet and preparing you for competitions. What made you contact me? How has working with me elevated your overall regimen and, of course, your physique? Josh: I reached out to you because I knew I needed expert guidance to take my physique to the next level. Your reputation and experience in the field speak for themselves, and I wanted to work with someone who could not only push me but also fine-tune every aspect of my training and diet. Since working with you, my regimen has become more strategic and effective. Your tailored approach has helped me overcome plateaus and achieve a level of conditioning and muscle symmetry I hadn’t reached before. Your insights have been invaluable in elevating my overall physique, and I’m grateful for your impact on my competitive career. I mean, there is a reason your nickname is Merlin, after all! You are the physique transformation wizard! Eric: Readers should know that we work together entirely online. How does that work? Is this an effective method for others to pursue if they wish to transform their bodies and health? Josh: Working together online has been surprisingly effective. It allows for high flexibility and convenience, which is crucial given my busy schedule. We can communicate regularly, adjust my programs as needed, and track my progress closely. The key is consistency and clear communication. An online coaching relationship can work for others looking to transform their bodies and health, provided they’re committed and responsive. The technology we have today makes it easier than ever to receive expert guidance, no matter where you are, and I’ve found that the results speak for themselves. <img class="wp-image-31665 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/dr.-josh-stoneking-4-819x1024.png" alt="dr. josh stoneking 4" width="819" height="1024" /> &nbsp; Eric: I must ask – it is incredibly challenging to build a physique like yours and even harder to achieve a competitive condition. Where does your dedication and discipline come from? Josh: My dedication and discipline come from a deep-seated desire to be the best version of myself. I’ve always believed in the power of hard work and perseverance. Whether in my professional life or bodybuilding career, I’m driven by the challenge of pushing beyond my limits and seeing what I can achieve. The satisfaction of setting a goal, working tirelessly towards it, and ultimately achieving it is what fuels my discipline. I’m also motivated by the people around me—my family, my coach, and my fellow competitors. Their support and belief in me keep me focused, even when things get tough. Eric: So, tell me what is next. You just won the WBFF Pro World Championships in your division – a huge achievement! Where do you go from here? What’s the next competition? Josh: Winning the WBFF Pro World Championships was a massive milestone for me, but I’m always looking forward to the next challenge. My immediate focus is improving and refining my physique, which you and I have already begun working on. My main goal for 2025 is to defend my WBFF Pro World Championship title, which is why you and I are dedicating this next year to intense training and all-out preparation for the competition. Beyond that, I’m exploring opportunities to expand my influence in the fitness industry, whether it’s through more modeling, coaching others, or even branching into new areas like fitness entrepreneurship. The journey doesn’t stop here—there’s always another level to reach, and I’m excited to see where it takes me next. Eric: Josh, with your attitude, passion, and work ethic, I have no doubt you will achieve everything you set out to! &nbsp; Send all inquiries for Eric Broser to bodyfx2@aol.com Website:<a href="http://www.broserbuilt.com"> www.broserbuilt.com</a> Free Online Coaching Consultations available here:<a href="https://coach.broserbuilt.com/"> https://coach.broserbuilt.com/</a> Spellbound Nutrition physique altering supplements:<a href="http://www.spellbound-nutrition.com"> www.spellbound-nutrition.com</a> </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/09/dr.-josh-stoneking-cover.png</images> <url>https://topdoctormagazine.com/wellness/an-interview-with-superstar-client-and-fitness-buff-dr-josh-stoneking/</url> </article> <article> <ID>31605</ID> <title>Revolutionizing Medical Diagnostics: The Driving Force Company's VMA® Technology</title> <publishDate>2024-09-17 14:37:45</publishDate> <description><div class="et_pb_section et_pb_section_69 et_section_regular" > <div class="et_pb_row et_pb_row_69"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_69 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_69 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the realm of medical diagnostics, advancements are often the result of technological breakthroughs that redefine how healthcare providers approach patient care. One such innovation is the Vertebral Motion Analysis (VMA®) technology brought to you by the Driving Force Company. This groundbreaking technology promises to transform how injuries are diagnosed, how medical practices operate, and how patient care is delivered. <h3>Introduction to VMA® Technology</h3> The VMA® technology stands at the forefront of diagnostic imaging, offering a dynamic perspective of spinal movements that conventional static imaging methods like MRIs or standard X-rays cannot. Traditional imaging methods fall short when capturing the nuances of motion-related injuries or impairments. The VMA® excels by visualizing the spine in real time. This capability allows healthcare providers to pinpoint spinal ligament and instability issues (not disc) with unprecedented accuracy down to the millimeter. This ability provides objective data crucial for precise diagnoses and effective treatment planning. Published literature documents that the “VMA® demonstrated no less than a 41% increase in the sensitivity of detecting lumbar radiographic instability.”1 “In studies submitted to the FDA, VMA® measurements were demonstrated to be accurate to within 0.2-0.4° (angulation) and 0.5- 0.7 mm (translation).”2 &nbsp; <img class="wp-image-31614 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-1-819x1024.png" alt="driving force 1" width="819" height="1024" />Driving Force Company Co-Founder Walter Bergeron is a Navy Veteran who served as a nuclear engineer on an aircraft carrier during the Gulf War. The company is dedicated to giving back to the military community by donating education to Veterans. <h3> </h3> <h3>Origins and Development </h3> Sam Frentzas grew up in an entrepreneurial family rooted in his father’s belief that you must treat a customer well and offer a quality product. This goes back to when he worked at his father’s clothing stores during the summers and while attending Loyola University. There, Sam built a strong work ethic that carried over to his time as a commodity trader at the Chicago Mercantile Exchange. &nbsp; Sam co-founded the Driving Force Company with his business partner Walter Bergeron, a hub for problem-solving through their Mastermind Group and the birthplace of innovative solutions like the PI Connection System. The pivotal introduction of VMA® technology through acquiring a diagnostic company marked a turning point. This groundbreaking system has consistently propelled medical clinics to new heights by merging FDA-cleared, patented personal injury diagnostic equipment with effective new patient acquisition strategies and empire-building techniques. The transformative potential of VMA® technology became truly apparent after partnering with Dr. Scott Tauber, whom he first encountered after his presentation on Personal Injury at a medical conference in Orlando. Dr. Tauber’s extensive experience and expertise as a provider, educator, and consultant in the Personal Injury field now play a crucial role in revolutionizing the VMA® for injury care. With this unique partnership, all three individuals bring an unprecedented blend of skills and capabilities. This synergy allows for faster clinical integration, heightened technological capabilities, enhanced provider PI marketability, and optimized results. &nbsp; <img class="wp-image-31618 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-2-1024x536.png" alt="driving force 2" width="1024" height="536" />Chief Clinical Advisor Dr. Scott Tauber <h3>Addressing a Critical Need in Healthcare </h3> The core innovation of VMA® technology addresses a critical gap in current diagnostic capabilities, particularly in the context of Personal Injury cases. Traditionally, diagnosing acute traumatically induced spinal injuries involved static imaging that often failed to capture the full extent of a patient's injury. This led to a delay in appropriate treatments and a protracted patient healing period. However, the VMA® technology enhances diagnostic accuracy and expedites the reporting process for results. Comprehensive assessments can be delivered to providers and attorneys within three to five business days, significantly faster than traditional methods. <h3>Impact on Clinical Practice</h3> Integrating VMA® technology into their practices represents a paradigm shift for healthcare providers. Practices equipped with VMA® systems can now conduct in-house diagnostics without the need for outsourcing, thereby retaining diagnostic revenue and improving operational efficiency. This capability is particularly advantageous in Personal Injury cases, where timely and accurate diagnoses are crucial for patient care and legal outcomes alike. <h3>Applications Beyond Personal Injury</h3> While initially tailored for Personal Injury cases, VMA® technology holds promise across various environments. Beyond legal contexts, such as workers' compensation or Personal Injury claims, the technology is valuable in assessing an athlete's spinal health before contractual agreements and identifying potential health risks among employees in large corporations such as FedEx or UPS. By enabling early detection of spinal issues that could lead to injuries, VMA® technology supports proactive healthcare management in diverse settings. &nbsp; <h3>The Business Model: Empowering Clinics</h3> Driving Force Company not only provides VMA® technology but also supports practices with a comprehensive infrastructure to maximize its utility and success. This includes training, integration with existing practice workflows, and dedicated support for generating and interpreting diagnostic reports. By streamlining the entire diagnostic process, from patient intake to attorney communication, Driving Force Company empowers practices to enhance patient care and operational efficiency simultaneously. <img class="wp-image-31619 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-3-1024x536.png" alt="driving force 3" width="1024" height="536" />Co-founder Sam Frentzas at the Annual Driving Force Company Napa Event with their members and clients. <h3> </h3> <h3>Patient-Centered Benefits</h3> At the heart of VMA® technology's impact lies its ability to improve patient outcomes. By accurately diagnosing spinal ligament issues, providers using VMA® can improve the accuracy of diagnoses. Clear and concise diagnoses can facilitate tailored treatment plans, improve treatment options and increase treatment effectiveness. Patients benefit from utilizing this technology in-office by decreasing their time traveling and seeking a diagnosis, leading to faster access to appropriate treatments. <h3>Future Prospects</h3> Looking ahead, Driving Force Company aims to expand the adoption of VMA® technology nationally, leveraging its success in over forty clinics to date and growing monthly. With a clear focus on empowering clinics and improving patient care, Driving Force Company remains committed to advancing VMA® technology as the Gold Standard in Spinal Medical Diagnostics. <h3> </h3> <img class="wp-image-31615 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-4-819x1024.png" alt="driving force 4" width="819" height="1024" /> <h3> </h3> <h3>Transforming Healthcare with the Driving Force Company</h3> VMA® technology signifies a profound advancement in medical diagnostics through the visionary leadership and expertise of Sam Frentzas, Walter Bergeron, and Dr. Scott Tauber. Addressing a gap in current diagnostic capabilities, particularly evident in Personal Injury cases, VMA® technology surpasses traditional static imaging by providing dynamic motion analysis. This innovative approach identifies previously overlooked and underdiagnosed injuries and accelerates comprehensive reporting to providers and attorneys within a remarkably expedited time frame. Sam Frentzas has positioned Driving Force Company (DFC) as a beacon of innovation through strategic partnerships and tireless advocacy. DFC enhances operational efficiency for healthcare providers and improves patient outcomes globally. Beyond technological innovation, Frentzas’ commitment to community impact is evident through initiatives supporting veterans. This is apparent in initiatives like sponsored training programs at ATI (Accelerated Training Institute), aimed at creating 100K careers for servicemen and women. All of which exemplifies his dedication to societal well-being beyond business excellence. Collaborative efforts with industry leaders also underscore Driving Force's dedication to pushing the boundaries of medical diagnostics. Sam can also be found fostering community and collaboration among industry leaders, including presenting certificates of completion and facilitating speaking engagements. This includes events with prominent figures such as Attorney Paul Samakow and successful business entrepreneur Marcus Lemonis. By championing VMA® technology, Frentzas and his partners have catalyzed a paradigm shift towards more personalized, efficient, and effective healthcare solutions. &nbsp; Looking ahead, Sam Frentzas’ and his partners’ leadership ensures that Driving Force Company will continue to advance innovation in healthcare diagnostics, fostering a future where cutting-edge technology intersects seamlessly with compassionate patient care. As healthcare landscapes evolve, innovations like VMA® hold the promise of revolutionizing medical practice, setting new standards for diagnostic precision and patient-centric care worldwide. &nbsp; <img class="wp-image-31621 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-5-1024x380.png" alt="driving force 5" width="1024" height="380" /> &nbsp; <h3>Identifying Biomarkers for Success in Personal Injury Cases</h3> Both clinically and legally, success in the Personal Injury arena relies heavily on identifying objective findings (biomarkers), often referred to as medical evidence. Post-traumatic biomarkers can include lacerations, contusions, airbag burns, broken teeth, and dog bite puncture marks, to name a few. In the spine, damage is mainly reflected in three ways: fracture or dislocation, ligament laxity (instability), and disc involvement. &nbsp; As providers, it is incumbent upon us to accurately identify the source of a patient’s post-traumatic injury, pain, and biomarkers. In addition, the ability to capture them objectively and quantitatively is crucial. Now, there is a way to accomplish both consistently, accurately, efficiently, and reliably, not only in a manner that benefits patient care but also allows PI attorneys to demonstrate causation and client damages effectively. &nbsp; <h3>Revolutionary Technology for Personal Injury Diagnosis</h3> The Vertebral Motion Analysis (VMA®) technology revolutionizes how providers evaluate, document, diagnose, and manage Personal Injury cases. By enabling visualization of the spine in motion, VMA® identifies spinal ligament pathology (instability) or excessive motion injuries, which often go undiagnosed or underdiagnosed in Personal Injury cases. &nbsp; Spinal ligaments can become injured after a traumatic event such as a motor vehicle crash (“whiplash,” etc.). The ligaments become elongated and subsequently exhibit laxity, creating excessive vertebral movement. &nbsp; Spinal intervertebral ligament instability has been documented as a prevalent finding in the symptomatic patient population after a traumatic event. It has also been described as a rare finding without trauma. In addition, it has been well documented for years in what is customarily described in the law as a learned treatise. The combination creates an opportunity to identify a frequent injury, yet one commonly overlooked. &nbsp; Clinically, ligament injury symptoms may include but are not limited to, headaches, neck or lower back pain, restriction of motion, muscle spasms, and radicular complaints. For many years, utilizing the only available technology, these symptoms were diagnosed as strains, sprains, subluxations, disc conditions, or not diagnosed at all. Previous technology has been contingent upon radiographic film quality, patient positioning, proper patient movements, or a combination. VMA® technology prohibits movement from ancillary spinal regions or even the hips during lumbar flexion and extension testing. These are prevailing issues with current spinal ligament evaluations, and they can decrease injury identification opportunities. &nbsp; During the VMA® testing procedure, the patient’s cervical and lumbar spine can be isolated with bolsters, which is unique to this diagnostic. This allows the VMA® to capture spinal ligamentous injury with a level of frequency and accuracy unmatched by current technologies. This capability is a game-changer for patients and their representing attorneys in the med-legal arena and beyond. &nbsp; <img class="wp-image-31616 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-6-819x1024.png" alt="driving force 6" width="819" height="1024" /> &nbsp; <h3>Enhancing Provider and Attorney Reports</h3> Providers using VMA® can significantly improve patient outcomes with more accurate diagnoses and appropriate and effective treatments. In addition, they can enhance their Personal Injury marketability by consistently delivering accurate, reliable, and objective biomarkers supporting a patient’s subjective complaints and injuries. The VMA® is unlike any other past or current technology; “it’s like watching a movie of the patient’s spine move in real-time instead of only looking at 2-3 still photographs.” &nbsp; For attorneys, VMA® provides critical medical evidence while establishing a vital injury causation link for their clients. After each evaluation, providers and attorneys can utilize the VMA® and Injury Summary reports package to quantitatively demonstrate a patient’s spinal instability. Even more importantly, the injury impacts daily activities and potential future health concerns. &nbsp; The PI Connection VMA® system also offers a comprehensive administrative process and infrastructure from start to finish, streamlining a provider’s case management. This allows for a continued focus on their practice. This process includes an unbiased, independent VMA® read by a board-certified medical neuroradiologist, which is essential to ensure findings are reliable, valid, and professional, reducing the likelihood of future carrier disputes. &nbsp; <h3>Going Beyond Personal Injury</h3> Beyond the Personal Injury environment, the VMA® is an incredible resource for identifying the source of spinal pain. Literature studies have shown that a significant percentage of the population suffers from ongoing spinal pain, which is often the result of a previous traumatic accident or injury.3 Now, providers can quickly rule in or out underlying joint instability from ligament laxity as a factor within their own office. &nbsp; “As a treating provider of PI patients for over 20 years and now as an educator, consultant and coach, it is fascinating and gratifying to be part of developing a system that helps to identify the underlying pain source and improve case outcomes at a high level.” &nbsp; <img class="wp-image-31617 aligncenter size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-7-819x1024.png" alt="driving force 7" width="819" height="1024" /> &nbsp; <h3>Chief Clinical Advisor Dr. Scott Tauber</h3> Dr. Scott Tauber is the Chief Clinical Advisor (CCA) of the PI Connection. He is also the COO and Director of Education of the American Institute of Personal Injury Physicians. Both companies have changed how healthcare providers work with med-legal professionals and automobile insurance carriers in the Personal Injury space. &nbsp; He is a national speaker on Personal Injury, sharing his knowledge and expertise with various provider specialties, attorneys and students. He has presented to audiences at medical-legal conferences, state association events, annual conventions, academic symposiums, and professional schools. &nbsp; Dr. Tauber has also served as an expert witness in both plaintiff and defense medical-legal cases and as an independent consultant for several major automobile insurance carriers, health insurance companies, and state regulatory agencies. &nbsp; In addition to his extensive clinical and consulting experience, he is a Diplomate of the American Board of Chiropractic Orthopedists and a Certified Professional Coder. &nbsp; With a unique blend of clinical expertise and industry knowledge, Dr. Tauber can help providers and med-legal professionals optimize their case outcomes and grow their practices within the complex landscape of Personal Injury. &nbsp; For more information on what Driving Force Company can offer your practice, visit their website at drivingforcecompany.com. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/09/driving-force-company-cover.png</images> <url>https://topdoctormagazine.com/technology/revolutionizing-medical-diagnostics-the-driving-force-companys-vma-technology/</url> </article> <article> <ID>31562</ID> <title>Conquering Chronic Pain: Effective Strategies for Managing Sports Injuries</title> <publishDate>2024-09-01 21:01:11</publishDate> <description><div class="et_pb_section et_pb_section_70 et_section_regular" > <div class="et_pb_row et_pb_row_70"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_70 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_70 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Sports injuries are common and can often lead to chronic pain, affecting athletes and fitness enthusiasts alike. Understanding the nature of these injuries and exploring natural and biohacking strategies for managing pain can significantly improve quality of life. Let’s discuss the top five sports injuries frequently resulting in chronic pain and delve into effective naturopathic and biohacking treatments. <ol> <li> Knee Injuries (ACL Tears and Meniscus Tears)</li> </ol> Knee injuries, such as anterior cruciate ligament and meniscus tears, are prevalent among athletes in high-impact sports like soccer, basketball, and skiing. These injuries can lead to long-term pain and mobility issues. Coping Strategies and Treatments: <ul> <li> Physical Therapy: Regular sessions with a physical therapist help to strengthen the muscles around the knee, improve flexibility, and restore function.</li> <li> Acupuncture: This ancient Chinese practice can reduce inflammation and pain by stimulating specific points on the body.</li> <li> Cryotherapy: Use extreme cold to reduce inflammation and pain. Whole-body cryotherapy sessions can accelerate recovery and provide pain relief.</li> <li> Turmeric Supplements: Known for its anti-inflammatory properties, turmeric can be taken as a supplement to reduce pain and swelling.</li> <li> Joint Support Supplements: Glucosamine and chondroitin supplements support cartilage health and joint function.</li> </ul> &nbsp; <ol start="2"> <li> Shoulder Injuries (Rotator Cuff Tears)</li> </ol> Rotator cuff tears are common in sports requiring overhead movements, such as baseball, swimming, and tennis. These injuries can cause persistent pain and limit shoulder mobility. Coping Strategies and Treatments: <ul> <li> Physical Therapy: Utilizes exercises focused on strengthening the rotator cuff muscles and improving range of motion.</li> <li> Prolotherapy: This injection-based treatment stimulates the body’s healing processes to repair damaged tissue.</li> <li> Massage Therapy: Regular deep-tissue massages can alleviate muscle tension and improve blood flow to the injured area.</li> <li> Anti-Inflammatory Diet: Incorporating foods rich in omega-3 fatty acids, antioxidants, and phytonutrients to reduce inflammation.</li> <li> Red Light Therapy: Low-level laser therapy promotes tissue repair and reduces pain.</li> </ul> &nbsp; &nbsp; <img class="wp-image-31567 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/conquering-chronic-pain-1-819x1024.png" alt="conquering chronic pain 1" width="819" height="1024" /> &nbsp; <ol start="3"> <li> Back Injuries (Herniated Discs)</li> </ol> Herniated discs are a significant source of chronic pain for athletes, especially those in weightlifting, gymnastics, and contact sports. This condition occurs when the soft inner gel of a spinal disc protrudes through a tear in its outer layer. Coping Strategies and Treatments: <ul> <li> Chiropractic Care: Spinal adjustments can relieve nerve pressure and reduce pain.</li> <li> Yoga and Pilates: These practices strengthen the core muscles, improve flexibility, and alleviate back pain.</li> <li> Heat Therapy: Applying heat pads can relax tight muscles and improve blood flow to the affected area.</li> <li> Curcumin Supplements: Curcumin is an active compound in turmeric, and it has potent anti-inflammatory effects that can reduce pain.</li> <li> Infrared Sauna: Infrared saunas can help alleviate back pain by penetrating deep into the muscles and tissues, promoting relaxation, reducing inflammation, and enhancing blood circulation.</li> <li> Mind-Body Techniques: Practices like meditation and mindfulness can help manage pain perception and reduce stress.</li> </ul> &nbsp; <ol start="4"> <li> Ankle Injuries (Sprains and Fractures)</li> </ol> Ankle sprains and fractures are common in sports involving running, jumping, and quick changes in direction. If not properly treated, these injuries can lead to chronic pain and instability. Coping Strategies and Treatments: <ul> <li> Rehabilitation Exercises: Focus on balance and strengthening exercises to support the ankle and prevent further injuries.</li> <li> Essential Oils: Applying essential oils like lavender or peppermint can relieve pain and reduce inflammation.</li> <li> Compression Therapy: Wearing compression socks or wraps reduces swelling and improves circulation.</li> <li> Bone Broth: Consuming bone broth, rich in collagen, can support joint and tissue health.</li> <li> Cold Laser Therapy: This therapy uses low-level lasers to stimulate cellular repair and reduce pain.</li> </ul> &nbsp; <ol start="5"> <li> Hip Injuries (Labral Tears)</li> </ol> Labral tears in the hip are common in sports requiring repetitive hip movements, such as hockey, soccer, and ballet. These injuries can cause chronic pain and affect hip stability. Coping Strategies and Treatments: <ul> <li> Hydrotherapy: Aquatic exercises can reduce the impact on the joints while providing resistance for strengthening muscles.</li> <li> Herbal Remedies: Anti-inflammatory herbs like ginger and boswellia can be taken as supplements to reduce pain.</li> <li> Foam Rolling: Regularly using a foam roller to massage the muscles around the hip helps improve flexibility.</li> <li> Nutritional Support: Ensure adequate vitamin D, calcium, and magnesium intake supports bone and joint health.</li> <li> Electrotherapy: Using devices that deliver electrical impulses to the injured area reduces pain and promotes healing.</li> </ul> Living with chronic pain from sports injuries can be challenging, but incorporating naturopathic and biohacking strategies can offer significant relief and improve overall well-being. Athletes can manage pain effectively and maintain an active lifestyle by combining these treatments with conventional medical care. <img class="wp-image-31568 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/conquering-chronic-pain-2-819x1024.png" alt="conquering chronic pain 2" width="819" height="1024" /> &nbsp; Revolutionize Your Recovery: The Power of Neuromuscular, Active Release, and Functional Range Conditioning® Therapies &nbsp; In addition to traditional naturopathic treatments and biohacking strategies, advanced therapeutic modalities have shown great promise in managing chronic pain from sports injuries. These therapies focus on addressing the root causes of pain, enhancing mobility, and optimizing overall physical function. Let's explore Neuromuscular Therapy, Active Release Therapy, and Functional Range Conditioning® with Dr. Andreo Spina, Dr. Michael Chivers, and John Quint. Neuromuscular Therapy (NMT) Neuromuscular Therapy (NMT) is a manual therapy that aims to treat the underlying causes of chronic pain by focusing on the musculoskeletal and nervous systems. It involves precise and targeted pressure on trigger points, muscles, and connective tissues. Benefits: <ul> <li> Pain Reduction: NMT can significantly reduce pain and discomfort by releasing muscle tension and improving blood flow.</li> <li> Improved Mobility: Enhances flexibility and range of motion by addressing muscle imbalances and adhesions.</li> <li> Injury Prevention: Regular sessions can help prevent future injuries by maintaining optimal muscle function and balance.</li> </ul> &nbsp; Applications for Sports Injuries: <ul> <li> Knee Injuries: Relieves tension in the surrounding muscles and improves knee joint function.</li> <li> Shoulder Injuries: Targets specific muscles in the shoulder complex to alleviate pain and improve mobility.</li> <li> Back Injuries: Addresses tight muscles and trigger points in the back to reduce pain and enhance spinal health.</li> </ul> &nbsp; <img class="wp-image-31571 size-full aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/img_1910.jpeg" alt="img 1910" width="562" height="535" /> &nbsp; Active Release Therapy (ART) Active Release Therapy (ART) is a specialized soft tissue treatment that manipulates the muscles, ligaments, tendons, and nerves to break up scar tissue and adhesions. ART is highly effective for treating sports injuries and chronic pain. Benefits: <ul> <li> Scar Tissue Breakdown: Reduces the buildup of scar tissue that can restrict movement and cause pain.</li> <li> Enhanced Flexibility: Restores normal muscle and joint function, improving flexibility and range of motion.</li> <li> Faster Recovery: Accelerates healing by improving circulation and reducing inflammation.</li> </ul> &nbsp; Applications for Sports Injuries: <ul> <li> Shoulder Injuries: Effective for treating rotator cuff tears by targeting and releasing adhesions in the shoulder muscles.</li> <li> Back Injuries: Addresses issues in the spine and surrounding tissues to alleviate pain from herniated discs.</li> <li> Ankle Injuries: Helps restore normal function and mobility by treating scar tissue in the ankle.</li> </ul> &nbsp; Functional Range Conditioning® Functional Range Conditioning® (FRC®) is a comprehensive system developed by Dr. Andreo Spina that focuses on improving joint health, mobility, and overall movement capacity. FRC® emphasizes controlled articular rotations (CARs) and progressive adaptation of the body's tissues. Benefits: <ul> <li> Joint Health: Enhances joint function and longevity by increasing the active range of motion and joint control.</li> <li> Strength and Resilience: Builds tissue strength and resilience, reducing the risk of injury.</li> <li> Improved Performance: Optimizes movement patterns, enhancing athletic performance and reducing pain.</li> </ul> &nbsp; Applications for Sports Injuries: <ul> <li> Hip Injuries: Utilizes CARs and other FRC® techniques to improve hip joint mobility and stability, which is beneficial for labral tears.</li> <li> Knee Injuries: This system focuses on increasing the functional range of motion in the knee to support recovery from ACL and meniscus injuries.</li> <li> Shoulder Injuries: Enhances shoulder mobility and strength, aiding in rehabilitating rotator cuff tears.</li> </ul> &nbsp; Incorporating advanced therapeutic modalities such as neuromuscular therapy, active release therapy, and Functional Range Conditioning® with these specialists can assist in developing a treatment plan that provides significant benefits for athletes and general populations dealing with chronic pain from sports injuries. These therapies, alongside naturopathic and biohacking strategies, offer a holistic approach to pain management, recovery, and enhanced athletic performance. By addressing the root causes of pain and improving overall function, individuals can achieve lasting relief and maintain an active, healthy lifestyle. &nbsp; <img class="wp-image-31572 size-full aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/img_1911.jpeg" alt="img 1911" width="562" height="539" /> &nbsp; Absolute Sport Science: Revolutionizing Athletic Training and Recovery Through Advanced Sports Science Methodologies Absolute Sport Science is a comprehensive approach to sports performance and rehabilitation developed by John Quint and Dr. Chivers virtually. This system integrates advanced techniques in biomechanics, sports medicine, and training science to optimize athletic performance and recovery. It emphasizes personalized assessments and tailored interventions to address individual needs, combining functional movement analysis, strength conditioning, and injury prevention strategies. The goal is to enhance physical capabilities and overall well-being, enabling athletes to achieve peak performance and recover effectively from injuries. John Quint and Dr. Chivers developed the Absolute Sport Science app to provide athletes and fitness enthusiasts a comprehensive tool for optimizing their training and recovery. The app offers personalized workout plans, detailed exercise instructions, and performance-tracking features. It integrates principles from their sports science methodologies, including movement efficiency, strength, and flexibility assessments. Users can access tailored exercise routines, monitor their progress, and receive insights into improving their athletic performance and preventing injuries. The app aims to make advanced sports science accessible and actionable for users at all levels of science, health science and rehab integration. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/09/conquering-chronic-pain-cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/conquering-chronic-pain-effective-strategies-for-managing-sports-injuries/</url> </article> <article> <ID>31550</ID> <title>September Recipe Idea: Cranberry Apple Chicken Salad</title> <publishDate>2024-09-01 20:28:57</publishDate> <description><div class="et_pb_section et_pb_section_71 et_section_regular" > <div class="et_pb_row et_pb_row_71"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_71 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_71 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>The Health Benefits of Cranberries and Apples</h2> Cranberries and apples are not only delicious additions to your diet but also pack a powerful punch of health benefits. These fruits, often celebrated for their distinct flavors and versatility in recipes, offer numerous advantages that enhance overall well-being. <h2> </h2> <h2>Cranberries: Tiny Berries with Big Benefits</h2> <ol> <li> Rich in Nutrients</li> </ol> Cranberries are a low-calorie, high-nutrient fruit. They are an excellent source of vitamins C, E, K1, fiber, and manganese. Vitamin C, a powerful antioxidant, supports immune function, skin health, and iron absorption. Vitamin E is crucial for maintaining healthy skin and eyes, while Vitamin K1 is essential for blood clotting and bone health. &nbsp; <ol start="2"> <li> Powerful Antioxidant Properties</li> </ol> Cranberries are packed with antioxidants, which help protect the body from oxidative stress caused by free radicals. These antioxidants include flavonoids, phenolic acids, and proanthocyanidins, which are linked to reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. &nbsp; <ol start="3"> <li> Urinary Tract Health</li> </ol> One of the most well-known benefits of cranberries is their role in promoting urinary tract health. Cranberries contain unique compounds called A-type proanthocyanidins, which prevent bacteria from adhering to the lining of the urinary tract, thereby reducing the risk of infections. &nbsp; <ol start="4"> <li> Heart Health</li> </ol> Cranberries contribute to heart health by improving cholesterol levels and lowering blood pressure. Their antioxidants help reduce inflammation and oxidative stress, which are both risk factors for heart disease. &nbsp; <ol start="5"> <li> Digestive Health</li> </ol> The fiber content in cranberries supports healthy digestion by promoting regular bowel movements and preventing constipation. Additionally, cranberries have been shown to positively affect gut microbiota, which is crucial to overall digestive health. <h2> </h2> <h2><img class="wp-image-31555 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/cranberry-salad-1-819x1024.png" alt="cranberry salad 1" width="819" height="1024" /></h2> <h2> </h2> <h2>Apples: The Everyday Superfruit</h2> <ol> <li> Nutrient-Rich</li> </ol> Apples are a good source of several essential nutrients, including vitamins C and K, potassium, and fiber. An average-sized apple provides about 14% of the daily recommended intake of vitamin C, which boosts the immune system and promotes skin health. &nbsp; <ol start="2"> <li> High in Fiber</li> </ol> Apples are renowned for their high fiber content, particularly soluble fiber known as pectin. This type of fiber can help lower cholesterol levels, control blood sugar levels, and promote a feeling of fullness, which can aid in weight management. &nbsp; <ol start="3"> <li> Antioxidant Powerhouse</li> </ol> Apples contain various antioxidants, including quercetin, catechin, and chlorogenic acid. These compounds have been linked to reduced inflammation, a lower risk of heart disease, and protection against certain cancers. &nbsp; <ol start="4"> <li> Heart Health</li> </ol> Regular consumption of apples has been associated with a reduced risk of heart disease. The soluble fiber in apples helps lower cholesterol, while the polyphenols (antioxidants) can lower blood pressure and stroke risk. &nbsp; <ol start="5"> <li> Weight Management</li> </ol> Apples are low in calories and high in fiber, making them an excellent choice for those looking to manage their weight. The fiber content promotes satiety, reducing overall calorie intake. &nbsp; <ol start="6"> <li> Digestive Health</li> </ol> The fiber in apples aids in digestion and helps maintain a healthy gut microbiome. A healthy digestive system is crucial for nutrient absorption, immune function, and overall health. &nbsp; <h2>Combining Cranberries and Apples: A Nutritional Powerhouse</h2> Incorporating both cranberries and apples into your diet can maximize their health benefits. For instance, the recipe provided above combines the tartness of cranberries with the sweetness of apples, creating a delightful balance of flavors and nutrients. &nbsp; Cranberries and apples together offer a potent mix of antioxidants, vitamins, and fiber, supporting various aspects of well-being, from heart and digestive health to weight management and immune function. Whether eaten fresh, dried, or in a recipe, these fruits are a delicious and nutritious way to enhance your diet. &nbsp; <img class="wp-image-31556 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/cranberry-salad-2-819x1024.png" alt="cranberry salad 2" width="819" height="1024" /> &nbsp; <h3>Ingredients:</h3> - 2 boneless, skinless chicken breasts - Salt and pepper to taste - 1 tablespoon olive oil - 1 cup fresh cranberries - 2 medium apples, cored and diced - 1/4 cup chopped walnuts - 1/4 cup diced red onion - 2 tablespoons fresh parsley, chopped - 1/4 cup Greek yogurt - 1 tablespoon honey - 1 tablespoon apple cider vinegar - 1 teaspoon Dijon mustard - Mixed greens for serving <h3>Instructions:</h3> <ol> <li> Prepare the Chicken:</li> </ol> - Season the chicken breasts with salt and pepper. - Heat the olive oil in a skillet over medium heat. - Cook the chicken breasts on each side for 6-7 minutes or until fully cooked. - Remove from the skillet, let cool, then dice into bite-sized pieces. &nbsp; <ol start="2"> <li> Prepare the Salad:</li> </ol> - In a large bowl, combine the diced chicken, cranberries, apples, walnuts, red onion, and parsley. &nbsp; <ol start="3"> <li> Make the Dressing:</li> </ol> - In a small bowl, whisk together the Greek yogurt, honey, apple cider vinegar, and Dijon mustard. &nbsp; <ol start="4"> <li> Combine:</li> </ol> - Pour the dressing over the salad and toss to coat evenly. &nbsp; <ol start="5"> <li> Serve:</li> </ol> - Serve the cranberry apple chicken salad over a bed of mixed greens. &nbsp; Nutritional Information (Per Serving): - Calories: 320 - Protein: 24g - Carbohydrates: 28g - Fat: 14g - Fiber: 4g</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/09/cranberry-salad-cover.png</images> <url>https://topdoctormagazine.com/wellness/september-recipe-idea-cranberry-apple-chicken-salad/</url> </article> <article> <ID>31447</ID> <title>Meri Abbado: From Stay-at-home Mom to IFBB Pro Champion—A Journey of Transformation</title> <publishDate>2024-09-01 19:24:02</publishDate> <description><div class="et_pb_section et_pb_section_72 et_section_regular" > <div class="et_pb_row et_pb_row_72"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_72 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_72 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Meri Abbado's journey into the world of fitness and bodybuilding is nothing short of extraordinary. Originally from Croatia, Meri came to the United States 32 years ago with her then-husband and a newborn baby. She was a homemaker and stay-at-home mom, raising her two sons for most of her life. However, at the age of 43, Meri faced a life-altering moment—a hysterectomy—that propelled her into a journey of self-discovery and transformation. Today, she is an IFBB Pro Champion and a licensed personal trainer, inspiring women over 40 to take charge of their health and fitness. &nbsp; <h2>A New Beginning</h2> Meri dedicated her early years in the U.S. to her family. She spoke with pride about her role as a mother, saying, "Raising my sons was and still is the most important role of my life, and I’m very proud of the men they’ve become." Her life started to change, however, when she underwent a hysterectomy at 43 as a newly divorced single mom to her two teenage sons. The surgery and new life circumstances affected her both physically and emotionally, leaving her in a place where she felt the need to reclaim her strength and well-being. &nbsp; "For the first time in my life, I felt the need to start exercising," Meri recalled. &nbsp; She began with simple home exercises, using a treadmill and a few weights. What started as a way to recover from surgery soon became a passion as she began to experience the benefits of regular exercise. &nbsp; "My home gym grew little by little," she said, adding that she eventually created a Facebook page to document her workouts. To her surprise, the page took off, and today, she has nearly 100,000 followers, most of whom are women aged 40 to 65. <h2> <img class="wp-image-31543 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/merri-abbado-1-819x1024.png" alt="merri abbado 1" width="819" height="1024" /> </h2> <h2>The Transition to Bodybuilding</h2> Encouraged by the positive feedback from her growing online community, Meri decided to take her fitness journey to the next level. She realized that she needed more knowledge and training to offer proper advice to her followers. "At first, I didn’t feel comfortable giving advice to other women because I was not a professional," Meri confided. This led her to become a licensed personal trainer, and it was during this time that her manager suggested she try competing in bodybuilding. &nbsp; At the time, Meri knew nothing about bodybuilding. But her curiosity was piqued, and she began researching the sport online. Eventually, she enrolled in a local bodybuilding contest, marking the beginning of a new chapter in her life. &nbsp; "The rest is history," she said with a smile. What started as a personal quest for health turned into a professional pursuit of excellence. &nbsp; <h2>Challenges and Growth</h2> Transitioning from home workouts to professional bodybuilding wasn’t an easy process, but it happened organically for Meri. "It took a couple of years to move from home workouts to joining a gym, and then after a year, hiring a coach," she reflected. &nbsp; Her training routine evolved from basic cardio and strength exercises to a rigorous regimen including weightlifting, cardio, stretching, posing, and even yoga. Today, her training can take four to six hours a day, spread across multiple sessions. &nbsp; One of Meri's most significant challenges was balancing her demanding training schedule with her responsibilities as a personal trainer and mother. However, she feels fortunate to have a flexible schedule. "I have a home studio where I train my clients, so it’s very convenient and saves me a lot of time," she said. Most of her clients are lifestyle clients aged 40 to 75, and she also offers posing classes for competitors. &nbsp; Meri is quick to acknowledge that not all women have the luxury of such flexibility, but she believes in the importance of making time for fitness. "Things just work out for me in a way that I can get the most out of my day for my training," she explained. <h2> </h2> <img class="wp-image-31544 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/merri-abbado-2-819x1024.png" alt="merri abbado 2" width="819" height="1024" /> <h2> </h2> <h2>Inspiring Others</h2> Meri's journey has become a source of inspiration for many women, especially those over 40 who may feel intimidated or unsure of where to begin their fitness journey. Her advice is simple yet powerful: "Find something you really enjoy doing. That’s the best guarantee that you will stick to the program and achieve results.” &nbsp; She emphasized the importance of consistency, treating exercise time like any other important meeting. "Fitness needs to become an essential part of your lifestyle," she stressed. For those who feel intimidated by the gym, she reassures them that "everyone there is so focused on themselves that no one cares what the other person does or how they look." <h2>Staying Motivated</h2> Meri’s success is not just about physical strength; it’s about mental resilience and determination. "If you really want something in your life, you will always find the way and motivation to do it," she asserted. For Meri, motivation is fleeting; what truly matters is discipline, structure, and consistency. &nbsp; "If you fail at some point, it’s not a big deal. You check it off and continue where you stopped," Meri advised. She also addresses the common misconception that motivation alone is enough to achieve one’s goals. "Motivation comes and goes," she said. "What you actually need is determination, grit, discipline, hard work, and persistence." <h2>The Importance of Starting Early</h2> As a strong advocate for women’s health, Meri encourages women to start their fitness journey as early as possible, especially as they approach midlife. "After 45, women experience so many changes in their bodies, starting with hormonal changes, which is huge," she explained. Exercise has been a crucial tool in managing these changes for Meri, and she believes it can have the same impact on others. &nbsp; "I’m nothing special," she insisted. "I know that if it works for me, it will work for other women." Her message is clear: it’s never too late to start, but the sooner you do, the better. &nbsp; <img class="wp-image-31542 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/09/merri-abbado-3-819x1024.png" alt="merri abbado 3" width="819" height="1024" /> &nbsp; <h2>Personal Impact </h2> Meri Abbado’s transformation from a stay-at-home mom to an IFBB Pro Champion is not just a personal victory; it’s a powerful narrative that resonates with countless women who find themselves at a crossroads in life. Her journey underscores the idea that life’s most profound changes often begin with a single, seemingly small decision. For Meri, it was the choice to start exercising after her hysterectomy, a decision driven by the need to reclaim her health and well-being. This initial step set off a chain reaction, leading her to discover a passion for fitness that she never knew existed. &nbsp; What makes Meri’s story truly inspiring is her unwavering commitment to self-improvement, even in the face of challenges and doubts. She didn’t start with lofty goals of becoming a bodybuilder or a fitness icon; she started with the simple aim of feeling better about herself. This humility and grounded approach make her achievements all the more relatable and attainable for others. Her success is a testament to the idea that anyone, regardless of age or background, can make significant changes in their lives if they are willing to do the work and remain consistent. &nbsp; Moreover, Meri’s story serves as a beacon of hope for women, particularly those over 40, who might feel it’s too late to embark on a fitness journey. She has proven that age is not a barrier but a mere number that does not define one’s potential or capability. By starting her fitness journey at 43 and becoming a world champion by 53, Meri challenges the societal norms that often suggest physical decline as an inevitable part of aging. Instead, she demonstrates that with determination, discipline, and a positive mindset, it’s possible to maintain and significantly improve one’s physical and mental health well into the later stages of life. &nbsp; Meri’s emphasis on consistency, discipline, and self-belief is a crucial takeaway for anyone looking to make a change in their lives. She believes the key to success is not fleeting motivation but daily commitment to one’s goals. Her advice to women—to find an activity they enjoy and treat their fitness routine with the same importance as any other obligation—speaks to the importance of integrating health and wellness into one’s lifestyle rather than viewing it as a chore or a temporary project. &nbsp; Meri’s story strongly reminds us of the transformative power of fitness. It’s not just about building muscle or losing weight; it’s about reclaiming control over one’s body and mind, fostering resilience, and cultivating a sense of accomplishment that permeates all areas of life. Her journey illustrates that fitness can drive profound personal growth, offering physical benefits, mental clarity, emotional stability, and a deep sense of empowerment. &nbsp; As Meri continues to inspire others through her work as a personal trainer and her online presence, she is helping redefine what it means to age, especially for women. She encourages women to view their health and fitness as non-negotiable aspects of their lives, take action before it’s too late, and recognize the incredible potential within them, regardless of their age. Her story is a call to action for women everywhere to start today, to make time for themselves, and to believe in their ability to transform their lives, one step at a time. &nbsp; Meri Abbado’s journey is not just about personal triumph; it’s a blueprint for anyone looking to make a meaningful change in their life. Her message is clear: it’s never too late to start, and the rewards of taking that first step are limitless. By sharing her story, Meri has become a symbol of strength, resilience, and the limitless potential of the human spirit—a true inspiration for anyone striving to overcome challenges and achieve their personal best. &nbsp; Meri Abbado’s journey from a homemaker to an IFBB Pro Champion is a testament to the power of determination, discipline, and passion. Her story serves as a reminder that it’s never too late to start taking care of our bodies and that the rewards of fitness go far beyond physical appearance. &nbsp; As Meri emphasized, "If you take care of your body, the body will reward you." And in her case, the rewards have been nothing short of remarkable.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/09/merri-abbado-cover.png</images> <url>https://topdoctormagazine.com/wellness/lifestyle/meri-abbado-from-stay-at-home-mom-to-ifbb-pro-champion-a-journey-of-transformation/</url> </article> <article> <ID>31393</ID> <title>Keep Getting Injured? 5 Possible Reasons Why</title> <publishDate>2024-09-01 19:23:20</publishDate> <description><div class="et_pb_section et_pb_section_73 et_section_regular" > <div class="et_pb_row et_pb_row_73"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_73 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_73 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If you are truly serious about making progress, then you more than likely head to the gym every day with the intention of pushing your workout to the max. However, when you put your mind, muscles, joints, and nervous system through such stress on a daily basis, the occasional injury is bound to occur. And while it is not a huge issue to manifest some aches and pains now and again, it should be the exception and not the rule. &nbsp; In other words, if you find yourself in constant agony, often needing to take pain meds, avoid various exercises, or take days off – well then, you definitely have a (serious) problem. What follows is not an article on how to treat your injuries but a discussion about why they may be occurring too often. My hope is that with some preventative medicine, you may soon be lifting, pumping, and playing pain-free. &nbsp; &nbsp; <img class="wp-image-31399 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Keep-Getting-Injured-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Mistake #1: No Warm-up Before pounding on your muscles and joints, increasing systemic core temperature and getting your blood flowing into the muscle groups you are about to target is a good idea. A short walk on a treadmill or a quick 5-minute ride on a stationary bike is a perfect way to kick things off. Follow this with simple calisthenics like neck rotations, shoulder rolls, torso twists, and side bends. Finish with a high rep set of bench presses, pull downs, lateral raises, and squats to finish priming your body for the workout ahead. Mistake #2: Poor Technique Nothing causes more sudden injuries than lifting with improper form. Jerking and swinging the weights will rob you of muscle stimulation, creating significant and unnecessary wear and tear on your joints. Bouncing out of the bottom of a squat, row, or press can put you at serious risk of a strain or tear. Poor attention to your alignment on major lifts can rapidly send you to the chiropractor. By paying close attention to your technique and lifting and lowering the weights under control and with care, you will avoid injury and gain far more muscle and strength. Mistake #3: Always Lifting Heavy Even if you are not guilty of mistake #2 above, you can still invite injury to a muscle or joint by constantly performing low rep (4-6 per set) training. Heavy weights are very taxing to tendons, ligaments, and the central nervous system. Thus, even if your muscles can take the heavy weight, you will still eventually cause a chink in your armor. I suggest that you cycle your poundage so that at least every 3rd week, you perform your sets in the range of 12-20 repetitions. This will ensure that your attachments and nervous system get a break and stimulate different muscle fibers. &nbsp; &nbsp; <img class="wp-image-31400 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Keep-Getting-Injured-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Mistake #4: Over and Over Lesser known by the average lifter, one of the causes of muscle and joint injuries is utilizing the same exercise or exercises, for each body part at every workout. These are referred to as overuse injuries. Overusing the same exercise can cause excessive wear and tear by repeatedly overloading the same movement patterns. This type of injury is often seen in those who focus too heavily on popular exercises such as the bench press, squat, deadlift, military press, and upright row. You will go a long way toward pain-free training by rotating somewhat different movements in and out of your program weekly. Mistake #5: Lack of Therapy Just as a hard-working car needs regular oil changes, tire rotations, and engine tune-ups, so does the intensely training gym-goer. Just because you are not world-class or pro-level doesn’t mean you do not need some consistent muscular and structural maintenance — especially if you are serious about maximizing progress toward your personal goals. Those who do not take some time for regular therapeutic modalities such as chiropractic, massage, physical therapy, and others are literally inviting pains, pulls, strains, and even tears to occur. Trust me – I know. It is far better, cheaper, and less painful to prevent rather than treat injuries. Not to mention how much more valuable it is to spend time in the gym pursuing your goals rather than nursing your aches and pains in bed. &nbsp; Visit <a href="http://www.broserbuilt.com/">http://www.broserbuilt.com</a> for information on worldwide online coaching for men and women of all ages and levels. &nbsp; Visit <a href="https://coach.broserbuilt.com/">https://coach.broserbuilt.com</a> to apply directly for coaching. &nbsp; Visit www.spellbound-nutrition for Coach Broser's line of physique-transforming supplements. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/08/Keep-Getting-Injured-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/keep-getting-injured-5-possible-reasons-why/</url> </article> <article> <ID>31407</ID> <title>The Relation Between Reading and Improved Memory</title> <publishDate>2024-09-01 18:31:17</publishDate> <description><div class="et_pb_section et_pb_section_74 et_section_regular" > <div class="et_pb_row et_pb_row_74"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_74 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_74 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Reading is an activity that has long been associated with numerous cognitive benefits. Among these benefits, memory improvement stands out as one of the most significant. This article delves into the intricate relationship between reading and memory enhancement, exploring how reading influences different types of memory, the mechanisms behind these effects, and the broader implications for cognitive health. &nbsp; <h3>Understanding Memory</h3> Memory is a complex cognitive function that can be broadly categorized into three types: sensory memory, short-term memory, and long-term memory. Sensory memory holds information for a brief period, typically less than a second. Short-term memory, also known as working memory, is responsible for holding and manipulating information over short periods, usually around 20 to 30 seconds. Long-term memory, on the other hand, stores information for extended periods, ranging from hours to a lifetime. &nbsp; <img class="wp-image-31412 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Reading-and-Improved-Memory-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>How Reading Enhances Memory</h3> <ol> <li> Strengthening Neural Connections</li> </ol> Reading involves multiple cognitive processes, including decoding text, comprehending language, and visual processing. These activities stimulate various brain regions, particularly the hippocampus, which is crucial for memory formation and retrieval. According to a study published in Neuron, engaging in activities like reading enhances synaptic plasticity, which is the brain's ability to strengthen or weaken synapses based on experience.1 This increased plasticity fosters the formation of new neural connections, thereby improving memory.2 &nbsp; <ol start="2"> <li> Expanding Vocabulary and Knowledge</li> </ol> Regular reading helps expand an individual's vocabulary and general knowledge. This accumulation of information enriches semantic memory, a subtype of long-term memory that involves storing facts and concepts. The Journal of Verbal Learning and Verbal Behavior notes that a robust vocabulary enhances verbal memory by providing more mental "hooks" for retrieving information.3 Consequently, individuals with a rich vocabulary are better equipped to remember and recall information.4 &nbsp; <ol start="3"> <li> Improving Focus and Concentration</li> </ol> Reading requires sustained attention and concentration, particularly when engaging with complex texts. This practice enhances working memory by training the brain to hold and manipulate information over extended periods. A study in Psychological Science found that individuals who read regularly exhibited better working memory capacity and cognitive control compared to non-readers.5 Improved working memory directly translates to better short-term retention of information and more efficient transfer to long-term memory.6 &nbsp; <ol start="4"> <li> Enhancing Imagination and Visualization</li> </ol> When reading narrative texts, individuals often create mental images of the scenes, characters, and events described. This visualization process engages the brain's right hemisphere, which is associated with creativity and imagination. According to research from Cognitive Psychology, this imaginative engagement enhances episodic memory, a type of long-term memory that involves recollecting personal experiences.7 By vividly imagining the content of the text, readers are more likely to remember the details of the story.8 &nbsp; <img class="wp-image-31413 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Reading-and-Improved-Memory-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Mechanisms Behind Reading and Memory Improvement</h3> <ol> <li> Cognitive Stimulation</li> </ol> Reading stimulates cognitive functions by engaging multiple brain regions simultaneously. This stimulation enhances neural connectivity and promotes the production of neurotrophins, proteins that support the survival and function of neurons. The increased production of neurotrophins, particularly brain-derived neurotrophic factor (BDNF), has been linked to improved memory and learning abilities.9 &nbsp; <ol start="2"> <li> Reduction of Cognitive Decline</li> </ol> Engaging in mentally stimulating activities, such as reading, has been shown to reduce the risk of cognitive decline in older adults. A longitudinal study published in Neurology revealed that individuals who engaged in regular reading and other cognitive activities exhibited slower rates of memory decline compared to those who did not.10 This protective effect is thought to result from the brain's enhanced ability to compensate for age-related changes and damage.11 &nbsp; <ol start="3"> <li> Stress Reduction</li> </ol> Stress is known to impair cognitive functions, including memory. Reading has been shown to reduce stress levels, which benefits memory performance significantly. A study by the University of Sussex found that reading for just six minutes can reduce stress levels by up to 68%.12 This stress reduction is crucial for maintaining optimal cognitive function and memory retention.13 &nbsp; <img class="wp-image-31414 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Reading-and-Improved-Memory-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Broader Implications for Cognitive Health</h3> <ol> <li> Lifelong Cognitive Benefits</li> </ol> The cognitive benefits of reading extend beyond memory enhancement. Regular reading has been linked to improved critical thinking skills, better problem-solving abilities, and greater empathy. These cognitive benefits contribute to overall brain health and can enhance quality of life at all stages. &nbsp; <ol start="2"> <li> Educational and Professional Success</li> </ol> A strong memory is essential for academic and professional success. Students who read regularly tend to perform better academically, as they can better retain and recall information. Similarly, professionals who engage in regular reading are more likely to stay informed and make better decisions based on a broader knowledge base. &nbsp; <ol start="3"> <li> Enhanced Emotional and Social Well-being</li> </ol> Reading, particularly fiction, can enhance emotional intelligence by allowing individuals to understand and empathize with different perspectives. This emotional engagement can improve social relationships and contribute to emotional well-being. Furthermore, reading can provide a sense of escapism and relaxation, which is beneficial for mental health. &nbsp; The relationship between reading and improved memory is multifaceted and supported by a wealth of scientific evidence. Reading contributes significantly to memory enhancement through mechanisms such as enhanced neural connectivity, expanded vocabulary, improved focus, and stress reduction. Beyond memory, the cognitive, emotional, and social benefits of reading underscore its importance as a lifelong activity for maintaining overall brain health and well-being. &nbsp; &nbsp; References <ol> <li style="font-weight: 400;" aria-level="1">Takeuchi, H., Sekiguchi, A., Taki, Y., Yokoyama, S., Yomogida, Y., Komuro, N., ... &amp; Kawashima, R. (2010). Training of working memory impacts structural connectivity. Neuron, 65(1), 48-55. <a href="https://doi.org/10.1016/j.neuron.2009.12.018">https://doi.org/10.1016/j.neuron.2009.12.018</a></li> <li style="font-weight: 400;" aria-level="1">Ibid.</li> <li style="font-weight: 400;" aria-level="1">Daneman, M., &amp; Green, I. (1986). Individual differences in comprehending and producing words in context. Journal of Verbal Learning and Verbal Behavior, 25(4), 249-260. <a href="https://doi.org/10.1016/S0022-5371(86)90001-1">https://doi.org/10.1016/S0022-5371(86)90001-1</a> </li> <li style="font-weight: 400;" aria-level="1">Ibid.</li> <li style="font-weight: 400;" aria-level="1">Unsworth, N., Spillers, G. J., &amp; Brewer, G. A. (2014). Working memory capacity and retrieval from long-term memory: The role of controlled search. Psychological Science, 25(6), 1111-1119. <a href="https://doi.org/10.1177/0956797614524581">https://doi.org/10.1177/0956797614524581</a> </li> <li style="font-weight: 400;" aria-level="1">Ibid.</li> <li style="font-weight: 400;" aria-level="1">What citation does this go with? I don’t see one that says ‘cognitive psychology.’</li> <li style="font-weight: 400;" aria-level="1">Green, M. C., &amp; Brock, T. C. (2000). The role of transportation in the persuasiveness of public narratives. Journal of Personality and Social Psychology, 79(5), 701-721. <a href="https://doi.org/10.1037/0022-3514.79.5.701">https://doi.org/10.1037/0022-3514.79.5.701</a> </li> <li style="font-weight: 400;" aria-level="1">Bekinschtein, P., Oomen, C. A., Saksida, L. M., &amp; Bussey, T. J. (2008). Effects of environmental enrichment and voluntary exercise on neurogenesis, learning and memory, and synaptic plasticity: Is it all BDNF?. Neurobiology of Aging, 29(5), 829-839. <a href="https://doi.org/10.1016/j.neurobiolaging.2007.11.013">https://doi.org/10.1016/j.neurobiolaging.2007.11.013</a> </li> <li style="font-weight: 400;" aria-level="1">Wilson, R. S., Segawa, E., Boyle, P. A., Anagnos, S. E., Hizel, L. P., &amp; Bennett, D. A. (2013). The natural history of cognitive decline in Alzheimer's disease. Neurology, 80(3), 220-226. <a href="https://doi.org/10.1212/WNL.0b013e31827de26e">https://doi.org/10.1212/WNL.0b013e31827de26e</a></li> <li style="font-weight: 400;" aria-level="1">Ibid.</li> <li style="font-weight: 400;" aria-level="1">Lewis, D. (2009). Galaxy stress research. Mindlab International, University of Sussex.</li> <li style="font-weight: 400;" aria-level="1">Ibid.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/08/Reading-and-Improved-Memory-Cover.png</images> <url>https://topdoctormagazine.com/wellness/the-relation-between-reading-and-improved-memory/</url> </article> <article> <ID>31424</ID> <title>So, you want to be a Super-Ager?</title> <publishDate>2024-09-01 17:22:05</publishDate> <description><div class="et_pb_section et_pb_section_75 et_section_regular" > <div class="et_pb_row et_pb_row_75"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_75 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_75 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">It's not only what you do; it's how hard and tenaciously you do it. For those of us on the wrong side of age 50, antiaging modes and methods, health and fitness strategies, diets, and supplements become increasingly vital as we hurtle ever deeper into our golden years. We seek to delay our ultimate demise. Hi-tech billionaires are spending massive amounts of money researching life extension and how best to improve the quality of an extended life. Currently, the finest anti-aging system on the face of the planet is an all-natural methodology that, when adhered to for a protracted period, creates a “super-ager,” someone that looks, acts, and feels decades younger than their chronological reality. Used worldwide and consistently, hardcore bodybuilding is turbocharged bodybuilding. Hardcore denotes taking all things bodybuilding-related to the next level of adherence, intensity, and sustained effort. Hardcore bodybuilding does not just slow the aging process when executed with the requisite consistency and ferocity and done as intended. It pulls the hands of time backward. At age 66, I discovered hardcore bodybuilding. Six years of non-stop dedicated practice has made me objectively younger by any physiological measure or benchmark you care to name, be it physique or performance. I am a far better man at 72 than at age 66. While we cannot escape our chronological reality, we can improve our body's condition. By becoming fitter, leaner, stronger, and more muscular, quality of life improves proportionally. As Dean Wormer once noted, “Fat, drunk, and stupid is no way to go through life.” I paraphrase and say, “Lean, fit, and muscled-up is the way to go through life’s later stages.” The deeper I got into the hardcore bodybuilding “process,” the more my performance in every benchmark, drill, or exercise improved. My blood profiles markedly improved, and my energy, strength, endurance, vitality, and body composition are all lightyears superior to those benchmarks at age 66. And I was not an out-of-shape, unfit 66-year-old. I was a weekly practitioner of cardiovascular exercise, fit, healthy, and not obese. I was the possessor of excellent blood profiles. I was in fine health and good condition “for a man my age.” Nowadays, I am in excellent shape for any man of any age. Hardcore bodybuilding differs from bodybuilding as taught at the local YMCA. Being hardcore requires radically ratcheting up the degree of training intensity, improving nutritional discipline, and redoubling the overall commitment. In every exercise and drill, I pushed myself to (and often past) the limits of my current capacities. Willpower and discipline lock in a super-strict nutritional game plan to never miss a meal, cheat on a diet, or blow off a training session. There are no cheat days or off days in the hardcore world. When I commenced my bodybuilding journey, I knew nothing about bodybuilding. I had never weight trained in my life. Initially, I decided to commit to a 90-day “periodized cycle” under the supervision of an expert bodybuilding coach. I would commit to a three-month process. If the results appeared as promised, I might continue. If results were subpar, I would end my fledgling bodybuilding escapade and perhaps take up pickleball or golf. My 90-day results exceeded my wildest expectations. I was intrigued, fascinated, and beguiled. I was hooked. I am now six years into this journey. My progress has been steady and continuous. Two years ago, I won my IFBB pro card. I won my division at the IFBB Professional World Championships earlier this year. Guided by my incredible coaches, I have cracked the bodybuilding code: building muscle and burning off body fat. The good news is the realization that an effective and proven pathway for transformation exists. The bad news? The degree of time, pure effort, precision, and unrelenting repetition make this path too challenging to transverse for most of those who try. The reality is harsh: the body must be stressed to a herculean degree to build muscle and shed body fat. &nbsp; <img class="wp-image-31429 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Super-Ager-1-1024x536.png" alt="" width="1024" height="536" />80-years old hardcore bodybuilder: redefining age and aging possibilities What does that mean? I have learned how to exert 100% of my momentary capacity without hurting myself. This is where the hypertrophy gains and fat-burning reside. A submaximal effort is insufficient. I go all out in my near-daily weight training and cardiovascular sessions. I lift weights for an hour six days a week. Every single day, I wake up and perform 30 minutes of sweaty “fasted” cardio. Glycogen is low when coming off fasting and sleeping. My morning aerobic session burns residual glycogen and commences mobilizing and oxidizing stored body fat. My predetermined aerobic pace is 80% of my age-related heart rate maximum. This is for the entirety of a 30-minute session. At age 66, I could not attain and maintain the pace I now routinely use. My cardio conditioning at age 72 is vastly superior to when I began my bodybuilding journey. Hardcore trainees coordinate sweaty, fasted cardio with strict eating to roast off body fat. During a competitive phase, I will eat six meals per day, forty-two meals per week. I consume nothing but “clean calories,” lean protein, fibrous carbohydrates, and MCT fats. Starch carbs are modulated. All refined carbs, sweets, sugar foods, alcohol, baked goods, empty calories, and fast food are long gone. Every 2-3 waking hours, I eat a small, balanced mini meal. One unexpected side benefit for those who embrace the bodybuilding nutritional approach is chemical detoxification. Hardcore bodybuilders consume a limited menu of natural foods. By eliminating chemically laden foods, detoxification occurs, resulting in newfound energy, vitality, mental clarity, and dramatically reduced inflammation. Nutritional supplements “fill in the gaps.” Supplements are meant to supplement, not supplant, the expert use of regular food. Intense, consistent exercise combined with unrelenting, disciplined bodybuilding-style nutrition is the key to body composition management. There are no half-measures or compromises in hardcore nutrition. Results? By the end of the second week of full hardcore adherence, the detoxing causes energy to skyrocket. The trainee experiences improved sleep and a newfound mental clarity. By the end of the first month, measurable gains in performance and physique become apparent. By the end of the second month, friends and family express wonderment. A dramatic physical transformation occurs after three months of uninterrupted and tenacious adherence. It happened to me at age 66. There is wisdom in those old clichés, “age is only a number” and “it is never too late to start.” Only a formidable effort will grow muscle or melt off body fat. Learn how to push to the limits of your current capacities consistently. Seek to extend resistance training boundaries and limits safely and repeatedly. Ditto aerobic training: break a sweat and try fasted cardio. Make room for continuous, rugged training underpinned with the expert use of regular food, augmented with select supplementation. Settle in and make hardcore a lifestyle. With 90 days of strict adherence, you trigger your very own dramatic physical transformation. Simultaneously, become a super-ager and pull those hands of time backward.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/08/Super-Ager-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/so-you-want-to-be-a-super-ager/</url> </article> <article> <ID>31437</ID> <title>Dr. Bruce Smoler: Pioneering Excellence in Dentistry</title> <publishDate>2024-09-01 17:13:45</publishDate> <description><div class="et_pb_section et_pb_section_76 et_section_regular" > <div class="et_pb_row et_pb_row_76"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_76 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_76 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h1>Early Life and Inspirations</h1> Dr. Bruce Smoler, a second-generation dentist, has always been surrounded by dentistry. Growing up in a family with deep roots in the dental profession, he was naturally inclined toward this field. His father, a local dentist, subtly encouraged him to be his own boss, which resonated with Dr. Smoler's entrepreneurial spirit. On the other hand, his mother wanted him to pursue a medical career, pushing him towards becoming a physician. &nbsp; "As a second-generation dentist, I was surrounded by dentistry my whole life. My father was a dentist, and he just wanted me to try to be my own boss," Dr. Smoler recalled. &nbsp; Dr. Smoler's journey began at the University of Michigan, where he completed his undergraduate studies in three years. He then attended Northwestern Dental School in Chicago, a decision influenced by his interest in periodontal procedures and dental gum lasers. &nbsp; "In high school, I was looking at either medicine to be an eye surgeon, cardiologist, or periodontist. As it turns out, the easiest pathway was dentistry because I knew a lot about it," he explained. <h1>The Path to Becoming a Dental Innovator</h1> Dr. Smoler's career has been characterized by continuous learning and innovation. He has amassed over 6,000 hours of continuing education, far exceeding the typical requirements for dental professionals. This dedication to education has positioned him among the top one percent of dentists in America. &nbsp; "It's not something I needed or had to do, but I wanted to do it. My thirst for knowledge propelled me to learn more about every aspect of dentistry," Dr. Smoler stated. &nbsp; His journey into advanced dental procedures began with orthodontics, where he learned how to help patients with misaligned teeth. Over time, he expanded his expertise to include TMJ therapy and dental implantology. These advancements have allowed him to offer comprehensive dental care, including complex full-mouth reconstructions. &nbsp; <img class="aligncenter wp-image-31442 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Dr.-Bruce-Smoler-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h1>Embracing Technology and Innovation</h1> One of Dr. Smoler's most notable contributions to dentistry is his early adoption of cutting-edge technology. His practice was the first in Michigan to use a dental implant robot, Yomi, which assists in implant placement. This technology has revolutionized how implants are done, making procedures more predictable and efficient. &nbsp; "My wife said, 'Bruce, who in their right mind would buy a dental implant robot during a global pandemic?' I raised my hand and said, 'I would,'" Dr. Smoler recounted with a laugh. "If you believe in the technology, it becomes a no-brainer because you can see how it helps patients." &nbsp; Additionally, his practice has embraced a digital workflow, drastically reducing the time required for procedures. Thanks to advancements in scanning and imaging technology, what used to take several months and multiple visits can now be accomplished in a single day. &nbsp; "The ability to have a digital workflow means we can do what used to take months in one visit. This increases efficiency and lowers patient costs," Dr. Smoler explained. &nbsp; <h1>Smoler Smiles: A Hub of Comprehensive Dental Care</h1> Dr. Smoler's practice, Smoler Smiles, is renowned for offering a wide range of dental services, including sedation dentistry. This service enhances patient comfort, allowing them to undergo extensive procedures without anxiety or discomfort. &nbsp; "We've been offering sleep sedation services for years. Patients enjoy being asleep and comfortable, and we can get years of work done in just one sitting," Dr. Smoler said. &nbsp; The practice also specializes in complex full-mouth reconstructions, particularly involving dental implants and cosmetic procedures. Patients can preview their new smiles using advanced facial scanning software before any work is done. &nbsp; "We can design their smile with their aesthetics and cosmetics in mind right from the beginning. This way, we don't have to guess where the teeth need to be," Dr. Smoler explained. &nbsp; <h1>Commitment to Community and Giving Back</h1> Beyond his professional achievements, Dr. Smoler is deeply committed to giving back to the community. He has initiated several programs aimed at helping those in need, including the Smoler Express program, which aims to make dentures obsolete. &nbsp; "Our mission is to make dentures obsolete. There are 24 million people in this country with dentures, and we have programs specifically to help them," Dr. Smoler stated. &nbsp; Another notable initiative is The Give Back a Smoler Smile (GBAS) program, which provides donated dental services to individuals in need. This program is a testament to Dr. Smoler's dedication to improving lives through better dental health. &nbsp; "We're targeting to give back upwards of $500,000 over the next twelve months. It's all about reaching out to people and doing what we can to change their lives," he said. &nbsp; <h1>The Impact of Continuous Education</h1> Dr. Smoler's dedication to continuous education has profoundly impacted his practice and patients. His extensive training allows him to offer advanced treatments that many other dentists may not be equipped to provide. &nbsp; "One of the things that's very interesting about dentistry is out of 200,000 dentists in this country, very few get involved in dental implants. Only about thirty percent do, and very few actually do full-mouth reconstructions with implants," Dr. Smoler explained. &nbsp; His commitment to learning has also taken him around the world, where he participated in programs like ORCA in Guatemala, where he and other dentists provided dental care to underserved populations. &nbsp; "It's very good and rewarding to be able to do things that other offices can't and help patients who need it the most," he said. &nbsp; <img class="aligncenter wp-image-31444 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Dr.-Bruce-Smoler-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h1>Transforming Lives, One Smile at a Time</h1> The impact of Dr. Smoler's work is evident in the lives of his patients. Many come to his practice after years of suffering from dental problems; their transformations are life-changing. &nbsp; "Imagine that person who for years had no self-esteem. We just get the old self out of the way, and they become the person they’re meant to be," Dr. Smoler reflected. &nbsp; His approach to patient care is holistic, considering not just the physical but also the emotional and psychological aspects of dental health. He and his team strive to create a welcoming environment where patients feel understood and cared for. &nbsp; "Our job is to help people, not hurt them. We focus on creating an environment where patients feel comfortable and supported," he said. &nbsp; <h2>Looking to the Future</h2> Dr. Bruce Smoler's vision for the future of dentistry is both ambitious and deeply rooted in advancing patient care through technology and continuous learning. He envisions a world where dental procedures are more efficient and accessible, ensuring that everyone has the opportunity to experience the highest quality of dental care. &nbsp; Dr. Smoler firmly believes in the transformative power of technology in dentistry. His investment in the Yomi robot is a testament to his commitment to staying at the forefront of dental innovation. "Technology is not just a tool; it is the future of how we deliver care," he explained. "Integrating robotics and digital workflows has revolutionized our practice, making procedures more precise, less invasive, and ultimately more comfortable for our patients." &nbsp; In the coming years, Dr. Smoler plans to integrate further advanced technologies such as AI-driven diagnostic tools, 3D printing for custom dental solutions and enhanced digital imaging techniques. These technologies will improve the accuracy and efficiency of dental procedures and allow for more personalized treatment plans tailored to each patient’s unique needs. "The future of dentistry lies in precision and personalization," Dr. Smoler asserted. "By leveraging the latest technologies, we can offer treatments specifically designed for each individual, leading to better outcomes and greater patient satisfaction." &nbsp; Another key aspect of Dr. Smoler’s plans involves expanding Smoler Smiles to reach more communities. "We want to extend our services beyond our current locations and make high-quality dental care accessible to a broader population," he said. This expansion will involve opening new offices in underserved areas, providing mobile dental units for remote locations, and partnering with community organizations to offer free or low-cost dental services to those in need. &nbsp; In addition to physical expansion, Dr. Smoler is also exploring the potential of tele-dentistry to reach patients who may have difficulty accessing traditional dental services. "Tele-dentistry can bridge the gap for patients in rural or underserved areas," he noted. "By offering virtual consultations and follow-ups, we can ensure that more people receive the care they need, regardless of location." &nbsp; Dr. Smoler’s commitment to education extends beyond his practice. He envisions a future where continuous education and training are integral to the dental profession. &nbsp; "Education is the cornerstone of our ability to innovate and improve," he emphasized. "I plan to establish training programs and workshops to share our knowledge and expertise with other dental professionals." &nbsp; These programs will focus on the latest advancements in dental technology, best practices in patient care, and innovative treatment techniques. By fostering a culture of learning and collaboration within the dental community, Dr. Smoler aims to elevate the standard of care across the industry. &nbsp; "When we share our knowledge and learn from each other, we all become better equipped to serve our patients," he says. "My goal is to create a network of dental professionals committed to excellence and continuous improvement." &nbsp; <img class="wp-image-31470 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/dr.-bruce-smoler-3-819x1024.png" alt="dr. bruce smoler 3" width="819" height="1024" /> &nbsp; In the future, Dr. Smoler will also focus on enhancing the overall patient experience at Smoler Smiles. This includes creating a more comfortable and welcoming environment, streamlining administrative processes, and incorporating patient feedback into practice improvements. &nbsp; "Patient experience is at the heart of everything we do," he states. "We are constantly looking for ways to make our patients feel more at ease and ensure their visits are as stress-free and pleasant as possible." &nbsp; Innovations such as virtual reality for anxiety reduction, advanced pain management techniques, and personalized patient care plans are all part of Dr. Smoler’s vision for a more patient-centric approach. &nbsp; "Our patients are our top priority," he affirmed. "By continually seeking new ways to enhance their experience, we can build lasting relationships based on trust and mutual respect." &nbsp; Dr. Smoler’s commitment to giving back to the community is unwavering. The Give Back a Smoler Smile (GBAS) program, which provides free dental services to those in need, is a cornerstone of his philanthropic efforts. &nbsp; "Our mission is to positively impact our community," he explained. Through GBAS and other initiatives, we aim to improve the oral health and overall well-being of individuals who may not otherwise have access to dental care." &nbsp; In the future, Dr. Smoler plans to expand these philanthropic efforts, partnering with local schools, community centers, and non-profit organizations to offer educational programs and dental services. &nbsp; "Oral health education is crucial," he said. "By teaching children and adults about the importance of dental hygiene and providing the resources they need, we can help prevent dental issues before they start." &nbsp; Dr. Bruce Smoler’s vision for the future of dentistry is holistic, encompassing technological innovation, expanded access to care, continuous education, enhanced patient experiences, and a deep commitment to community service. His dedication to improving the field of dentistry and making a positive impact on his patients' lives is evident in every aspect of his work. &nbsp; "The future is bright," Dr. Smoler emphasized. "With the right tools, knowledge, and a compassionate approach, we can transform how dental care is delivered and help more people achieve the smiles they deserve." &nbsp; Dr. Smoler's vision for the future is clear: to continue pushing the boundaries of dental care through innovation and education. He remains committed to his patients and community, constantly seeking new ways to improve and expand his services. &nbsp; "Life is a journey, not a destination. It's about continuously learning and finding ways to help more patients live better," he concluded. &nbsp; Dr. Bruce Smoler's dedication to dentistry, his patients, and his community is a testament to his commitment to excellence. Through his innovative approach and unwavering passion, he continues to transform lives, one smile at a time.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/08/Dr.-Bruce-Smoler-Cover.png</images> <url>https://topdoctormagazine.com/oral-health/dental/dr-bruce-smoler-pioneering-excellence-in-dentistry/</url> </article> <article> <ID>31372</ID> <title>Anti-aging and Super-ager Strategies</title> <publishDate>2024-08-01 18:29:24</publishDate> <description><div class="et_pb_section et_pb_section_77 et_section_regular" > <div class="et_pb_row et_pb_row_77"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_77 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_77 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">“A journey of 1,000 miles begins with a single step.” Lao Tzu &nbsp; A super-ager is an age-defying older individual on the wrong side of 50, 60, 70 or 80 who has successfully revamped their physique. They’ve modified the body to a dramatic degree using a balanced combination of disparate disciplines. Physiologically, becoming a successful super-ager is challenging but doable – doable by a select disciplined few. Make no mistake: the methodology used to become a super-ager is harsh, hard, and uncompromising. How do they do it? What magical methodology does the super-ager use to hold back the clichéd “hands of time?” The super-ager training and dietary strategy could be encapsulated as “the bodybuilding lifestyle.” Three disparate disciplines, combined expertly, leverage progress: intense resistance training is performed 4-6 times a week, cardiovascular exercise is done every day and twice a day during the final month of a lean-out phase, and exercise is always synchronized with a highly regimented and sympathetic dietary approach. A super-ager is always working towards a physiological goal. These goals are attained by creating a sequential battle plan in which weekly performance and biometric benchmarks, ‘mini goals,’ are established and sequentially attained. The super-ager periodizes (preplans) everything: every set and rep, every cardio drill, every bite of food, every sip of liquid, sleep, and supplementation. Everything is pre-planned. Strategies within each discipline (lifting, aerobics, nutrition) get tweaked and adjusted every week, as needed. &nbsp; <img class="wp-image-31377 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Anti-Aging-Super-Agers-1-819x1024.png" alt="" width="819" height="1024" /> Robbie Robinson, age 75: how is this possible? Intense training + the expert use of regular food Elite super-agers achieve something far better than just holding back the hands of time—the true super-ager muscles the hands of time backward, using all-natural protocols and tactics. At a minimum, implementing super-ager strategies slows bodily degradation, and when done in extremis, the super-ager procedures factually reverse the aging process. Impossible? Maybe for you – but not for Robbie Robinson, John Citrone, Dr. Ken Davis, or Marty Gallagher, each man a bona fide super-ager. Robbie and John were bodybuilding legends at age 25 and never allowed themselves to get out of shape. Dr. Ken, age 72, got a late start and made up for lost time in sensational fashion. Marty Gallagher, age 74, is a legendary figure in powerlifting and strength athletics, possessing an age-defying physique using methods quite opposite those of Robbie, John, and Ken. Dr. Ken Davis makes for an interesting case study in that he became an elite anti-ager late in life, unlike Robinson, Citrone, or Gallagher. Those men had 60 years of deep immersion in ‘the process.’ He started his bodybuilding journey at age 66. His progress has been dramatic and documented every step of the way. &nbsp; “When I started bodybuilding, I was in good general shape for a typical man my age.” As someone who taught health and wellness, Davis walked the walk. “At age 66, I had good blood profiles and was in the below-average body fat percentile. I performed cardio exercise every week and was in good physical shape.” By chance, Ken became exposed to the odd and eclectic world of competitive bodybuilding and decided to immerse himself in this strange universe. Davis was smart; he knew himself. “From the start, I was determined to compete; I work best under pressure. By competing, I was putting myself on the spot. It made it easier to follow the strict tenants and uncompromising commandments of bodybuilding. My incentive was knowing that I would be striding onstage in a few short months, to be judged on my physique.” That was a powerful motivation. At age 66, Ken began weight training for the first time. He muscled up quickly and dramatically. When he commenced bodybuilding, he weighed a few biscuits shy of 240 pounds. By combining daily cardiovascular exercise with a “super-clean” bodybuilder diet, Davis shed 25 pounds of body fat by the end of his first year of “full-on commitment.” Ken competed in his first bodybuilding competition nine months after launching his career. Six years later, Dr. Ken captured the IFBB world championship in his age group and weight class. His progress over his first six years is well-documented, visually and medically. Ken uses a myriad of performance and medical biometric benchmarks to measure the effectiveness of his training and nutritional and supplemental protocols. He makes weekly tweaks and adjustments based on the hard data. Davis not only held back the hands of time, he pulled those hands of time backward. The 72-year-old Davis is indisputably fitter, leaner, more muscled up, has far better blood profiles, and vastly improved strength and endurance personal records than the not-out-of-shape 66-year-old Davis. Competitive bodybuilders, men over 50, 60, 70 or 80, have discovered a fountain of youth. These chronologic oldsters may have high mileage on the odometer - yet their physiques are age-defying and downright mind-blowing. &nbsp; The super-ager is not an isolated phenomenon, confined geographically to southern California, for instance. There is a worldwide proliferation of super-agers. These men are found all over the globe. Once a man becomes an elite elder bodybuilder, they are already a super-ager. The strategies that Robinson, Citrone, Davis, and Gallagher adhere to are identical while diverging in the specifics. &nbsp; <img class="wp-image-31378 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Anti-Aging-Super-Agers2-819x1024.png" alt="" width="819" height="1024" />English bodybuilding legend John Citrone, at age 70 Robbie, John, and Ken are high-volume competitive bodybuilders, while Gallagher is a max-intensity, purposefully minimalist strength athlete. To quote Marty, “Many roads lead to super-ager Rome…and all those roads are winding, grueling, and difficult.” The methodologies and protocols used by high-level bodybuilders unintendedly created the super-ager. Bodybuilders are the masters of body composition manipulation. The foundational discipline of bodybuilding is not lifting weights or cardiovascular exercise—the soul of bodybuilding is nutrition. Adhering to a strict bodybuilding-style nutritional approach requires a steel mind and iron discipline: smaller meals are consumed at equidistant intervals throughout the day. The food is high quality and confined to “clean calories” like lean protein, MCT lipids, fibrous carbohydrates, and complex starch carbs. Only quality calories are consumed. Supplements are supplemental. &nbsp; <img class="wp-image-31380 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Anti-Aging-Super-Ager-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The super-ager is all about the expert use of regular food. Here is a typical dietary day in the life of a competitive super-ager bodybuilder. This is not the competition prep phase; this is the mass-building off-season phase. 5 am Awake - drink 16-32 ounces of water (two gallons daily) 7 am Post-cardio - beef patty, whole egg omelet with diced vegetables, Ezekiel bread 10 am Mid-morning - oatmeal, protein shake, sports nutrition bar 1 pm Lunch - turkey burgers w/lettuce, tomato, mayo on Ezekiel bread, garden salad 4 pm Pre-workout - ground lamb/diced vegetable/rice mixture, energy drink, or coffee 6:30 pm Dinner - salad, grilled salmon, coleslaw, sweet potato fries (in MCT oil) 9 pm Snack - protein shake, sports nutrition bar In the off-season, the goal is to grow lean muscle mass. To fuel muscle growth, eat big—but still eat clean. In the off-season, feel free to go out to a restaurant on a weekend night and eat whatever, including drinks and dessert—just be sure to get back on the clean calorie bandwagon the following day. The competitive off-season is any time other than the 12-16 weeks before a competition. Leading up to a bodybuilding competition, the bodybuilder shifts gears: now, the game is to melt off body fat. To that end, the training volume is increased, the calories decreased, starch intake whittled down, and twice-a-day cardio. The prep phase is the “strain and starve” phase designed with one goal: strip away body fat with a 12-week deadline—no more cheat days. <img class="wp-image-31381 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Anti-Aging-Super-Ager-4-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The competitive bodybuilder swings back and forth between off-season phases of adding mass – without adding an unacceptable amount of body fat – or phases of getting as lean as possible – without losing an unacceptable amount of hard-earned off-season muscle. A typical, off-season mass-building resistance training program (for a super-ager) would last 45-60 minutes. Cardio might be confined to thrice weekly on non-lifting days – though most super-agers love to start every single day with “fasted” (before breakfast) cardio. Day 1 Legs: smith machine squats, leg extensions, seated leg curls, calf raises, abs Day 2 Chest &amp; arms: bench press, incline press, pec deck, seated DB curls, dips, cable curl, pushdowns Day 3 Off cardio – 30 minutes at 80% Day 4 Back: deadlift, power clean, shrug, lat pulldown, seated rows Day 5 Shoulders: seated dumbbell press, machine press, side laterals, cable laterals, bent-over rear laterals Day 6 Off cardio – 35 minutes at 80% Day 7 Off cardio – 40 minutes at 80% In a 10-week off-season mass-building phase, a 200-pound bodybuilder might seek to add one pound of scale weight per week for ten successive weeks—210 being the final bodyweight goal. No faster, no slower. Any faster runs the risk of adding an unacceptable amount of body fat. The challenge is to eat enough clean calories to push body weight upward at a methodical pace, not too fast or slow, for ten straight weeks, come hell or high water. Easy at the start, hard at the finish. The most critical aspect of “the process” is adherence: super-agers know that tangible results generate enthusiasm, and enthusiasm is mental fuel that refires the effort. Enthusiasm creates (effortless) adherence with ever-increasing degrees of strictness and intensity. The key to triggering measurable physiological results on a consistent and ongoing basis is having a valid three-pronged battle plan and then executing it with a controlled ferocity born of actual, measurable, tangible, visible physiological results. Real results create genuine enthusiasm, and enthusiasm regenerates effortless and tenacious adherence. Round and round it goes. Super-agers call it the ‘metabolic sweet spot.’</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/08/Anti-Aging-and-Super-Ager.png</images> <url>https://topdoctormagazine.com/research/news/anti-aging-and-super-ager-strategies/</url> </article> <article> <ID>31358</ID> <title>Higher Protein = Less Body Fat</title> <publishDate>2024-08-01 16:04:38</publishDate> <description><div class="et_pb_section et_pb_section_78 et_section_regular" > <div class="et_pb_row et_pb_row_78"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_78 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_78 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">It seems that every month or so, a new “fad” diet is introduced into the fitness community, claiming to be the “Holy Grail” of successful fat loss. While a few of these diets do show some efficacy, most have little to no positive effect on the majority of subjects who try them (especially not in the long term). This is unfortunate because so many people are truly desperate to lose body fat, whether it be for improved health, increased energy and performance, physique competitions, or simply to look and feel better in their own skin. As a personal trainer and coach to hundreds of (varying types of) clients over the last 30+ years, I can tell you that no single diet is best for everyone interested in decreasing body fat. Anyone who offers a “blanket approach” to effective fat loss is either misinformed or painfully oversimplifying a very complex subject. However, I can offer you one “universal truth” about fat-loss diets that have been proven time and again via scientific research and real-world experience: Higher protein intake is almost always the most vital component of any successful fat-incinerating dietary regimen. Let's now examine the myriad of reasons why consuming more protein is so effective at lowering body fat and positively transforming overall body composition. &nbsp; <img class="wp-image-31363 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Higher-Protein-1-1024x536.png" alt="" width="1024" height="536" /> <ol> <li>Greatest Thermic Effect: The thermic effect of food, or dietary-induced thermogenesis, refers to the amount of energy expended above the resting metabolic rate due to the cost of processing food for use and storage. Digesting protein increases calorie burn-off by 20-30 percent vs.10% for carbs and just 0-3% for fats. Thus, by simply consuming more protein, you are effectively enhancing your metabolism and burning extra calories.</li> </ol> &nbsp; <ol start="2"> <li>Increased Satiety: Protein provides a greater feeling of “fullness” than either carbs or fats. The digestion of protein boosts levels of a hormone called GLP-1, which signals satiety and decreases appetite. Because of this effect, you will end up eating smaller meals and fewer overall calories every day.</li> </ol> &nbsp; <ol start="3"> <li>Enhanced Protein Synthesis: An increased intake of protein will promote a greater rate of muscle protein synthesis, which is mostly powered by energy provided by fats. Thus, by consuming more protein, you are forcing your body to become a more efficient fat-incinerating machine.</li> </ol> &nbsp; <ol start="4"> <li>Gluconeogenesis: Gluconeogenesis is a metabolic pathway that generates glucose from non-carbohydrate carbon substrates. When following a high-protein, lower-carb food plan, gluconeogenesis is induced to a greater extent, helping to maintain stable blood glucose levels. This results in a decreased feeling of hunger (and fewer calories consumed).</li> </ol> &nbsp; <ol start="5"> <li>Low Insulin Levels: The consumption of more significant amounts of protein is not associated with high levels of insulin release. Large amounts of insulin in the bloodstream are associated with the retention and synthesis of body fat, so helping to control its release will also aid in the plight of fat loss.</li> </ol> &nbsp; <ol start="6"> <li>Feeling of Well-Being: Research (and my personal experience as a coach) has shown that those following a higher protein fat-loss diet routinely report greater feelings of relaxation (without sleepiness), satisfaction, and calm, as well as more energy and mental clarity than those who consume less proteins in favor of more carbohydrates.</li> </ol> &nbsp; <ol start="7"> <li>Protein Builds Muscle: Greater protein intake is associated with increases in fat-free mass in the form of muscle. More muscle results in higher overall energy expenditure and calories burned all day long, even while at rest.</li> </ol> &nbsp; <ol start="8"> <li>Improvement in Fat Oxidation: Because of several factors, such as lower levels of fat-mobilizing hormones like epinephrine and norepinephrine, overweight people generally suffer from impaired fat oxidation following meals. However, studies reveal increased protein can significantly mitigate this issue, allowing them to lose body fat more readily.</li> </ol> So, if you are interested in losing body fat, maintaining or building more muscle, and feeling better throughout the day, make sure you are consuming enough protein! <img class="wp-image-31365 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/08/Higher-Protein-2-819x1024.png" alt="" width="819" height="1024" /> ABOUT COACH ERIC BROSER Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over thirty years. He is a former Natural Professional Bodybuilder, contest judge and now NPC Masters Competitor. Eric has penned over 1000 articles (for web and print) on training, supplements, mindset and nutrition, which have appeared in such major publications as Flex, Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW and Muscular Health and Performance Illustrated. He has authored four books on the subject of rapid and substantial physique transformation, including one in partnership with the late Author L Rea and another with world-renowned fitness industry attorney Rick Collins. Eric is the pioneer/developer of the world-renown POWER-REP RANGE-SHOCK™, SPEC™, O-BEY-6™, FTX2™, ESPX2™ and FIBER DAMAGE/FIBER SATURATION™ training methods, which are currently utilized by tens of thousands of bodybuilders and athletes across the globe. Eric has also become one of the most sought-after personal trainers/performance nutrition consultants and contest/event preparation coaches in the field by athletes, bodybuilders, high-powered executives and members of the entertainment industry. He currently works with clients all over the globe. Eric’s exclusive online training show, “B Built by Broser,” has appeared on such online platforms as Muscular Development, Muscle Insider, Evolution of Bodybuilding, Flex, Digital Muscle Media, Jay Cutler TV and currently on Muscle and Fitness+ and FULL TIME BODYBUILDING TV. &nbsp; SOCIAL MEDIA/WEBSITE/LINKS: Instagram: @COACHERICBROSER Facebook: <a href="https://www.facebook.com/eric.broser">https://www.facebook.com/eric.broser</a> Tik Tok: @COACHERICBROSER Broser Built (website): <a href="http://www.broserbuilt.com">www.broserbuilt.com</a> SpellBound Nutrition: <a href="http://www.spellbound-nutrition.com">www.spellbound-nutrition.com</a> Broser Built (YouTube): <a href="https://www.youtube.com/channel/UCwgMC0n89Nh3wp1aJGkpKvA">https://www.youtube.com/channel/UCwgMC0n89Nh3wp1aJGkpKvA</a> FULLTIME BODYBUILDING TV: <a href="https://www.youtube.com/@fulltimebodybuildingtv2667">https://www.youtube.com/@fulltimebodybuildingtv2667</a> TO APPLY FOR WORLDWIDE ONLINE COACHING: <a href="https://go.broserbuilt.com/">https://go.broserbuilt.com/</a> For contact regarding media appearances, seminars, Skype/Zoom consults, and events, please email bodyfx2@aol.com or text 516-680-9392.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/08/Higher-Protein-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/higher-protein-less-body-fat/</url> </article> <article> <ID>31319</ID> <title>What is the carnivore diet, and is it safe? Real results from people who’ve done it for years</title> <publishDate>2024-08-01 14:31:58</publishDate> <description><div class="et_pb_section et_pb_section_79 et_section_regular" > <div class="et_pb_row et_pb_row_79"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_79 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_79 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When it comes to diet trends, there’s probably none that takes the cake—without actually taking cake or any carbs, for that matter—in controversy as the carnivore diet. If you’re familiar with it, you’ve wondered how people could live off only meat. These people must have clogged arteries, right? Not exactly. Let’s take a closer look. <h1>What is the carnivore diet?</h1> If you’re new to it, the carnivore diet is essentially made up of only animal products. No vegetables or fruit. Just animal products. Is that a healthy way to live? Dr. Ken Berry, a family physician and carnivore diet expert, <a href="https://youtu.be/jwagCofBDj8">said the most nutrient-dense foods are meats, not vegetables</a>.1 In particular, the liver holds the most nutrients. Dr. Berry said people thrive without carbs—including vegetables! This has to mean lean meats and fish only, right? Nope. Carnivores—people on the carnivore diet—suggest you eat as much as you want in the “forbidden” category of animal products. That means red meat, eggs, butter, and bacon. The fattier, the better. Believe it or not, <a href="https://youtu.be/iTYYMYiMG1U">you can lose weight and experience the healthiest version of yourself on this diet</a>.2 It’s not just for men looking to get in shape. It’s also for women looking to lose weight and balance their hormones. But you need vegetables, right? Carnivores say no. More than that, they believe vegetables and fruit hurt your health. <h1> </h1> <h1><img class="wp-image-31347 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Carnivore-Diet-1-1024x536.png" alt="" width="1024" height="536" /></h1> <h1> </h1> <h1>“Plants are trying to kill you”</h1> That’s what <a href="https://youtu.be/j1cqNDDG4aA">Dr. Anthony Chaffee titled one of his lectures</a>.3 As a neurosurgeon, he’s studied the connection between diet and health for over 20 years. He’s also been a carnivore for the same amount of time. Dr. Chaffee argued that plants are living organisms but can’t defend themselves like other living things. So, they give off poison in self-defense. These poisons include cyanide, toxins, hormone disruptors, and nutrient blockers. Vegetables like Brussels sprouts, kale, broccoli, and spinach hold dozens of carcinogens. Dr. Chaffee acknowledged that while vegetables do have nutrients, they are not worth the toxins they give off. He said that meat, especially red meat, contains all the nutrients we need. He noted how red meat has been shown to fight disease, like in the case of <a href="https://www.youtube.com/watch?v=N39o_DI5laI">renowned psychologist Dr. Jordan Peterson’s daughter, Mikhaila</a>.4 Dr. Jordan Peterson has been a carnivore himself for nearly a decade. <a href="https://youtu.be/_MpGJbqTOHc">Peterson called nutrition studies “rubbish”</a> because they aren’t randomized or controlled.5 Red meat has often been blamed for heart disease, but Peterson said those people were likely doing other unhealthy things. He noted that there’s no recommended daily intake of carbohydrates, and he is living proof that you don’t need plants to survive. Dr. Chaffee said that when you eat vegetables and realize they taste bad, your brain is telling you to spit them out! He believes that so many health issues today are not actual diseases but a result of the toxins in our diet. <h1> </h1> <h1><img class="wp-image-31348 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Carnivore-Diet-2-1024x536.png" alt="" width="1024" height="536" /></h1> <h1> </h1> <h1>The benefits of going carnivore</h1> <h3>Treating autoimmune issues</h3> As alluded to above, <a href="https://www.youtube.com/watch?v=N39o_DI5laI">the carnivore diet helped bring healing</a> to Dr. Peterson’s daughter, Mikhaila.6 At seven years old, she was diagnosed with arthritis. She received a hip and ankle replacement at age 17. All the while, she struggled with depression and anxiety. She experimented with elimination diets, which helped ease some of her symptoms. But it wasn’t until she went on the carnivore diet that she experienced real healing. Having been a carnivore for almost a decade, she developed <a href="https://liondiet.com/">the Lion Diet</a> as a way to help others heal.7 <h3>Improving overall health</h3> When Dr. Chaffee decided to eat only meat, he felt much better. He was playing rugby at the time, and his athletic performance improved. Dr. Peterson said he experienced healing in several areas, including his gum disease. One influencer named Bella, who goes by the social media handle Steak and Butter Gal, said <a href="https://m.youtube.com/watch?v=z90UOoLFMkg">her eczema and psoriasis got better</a>.8 Bella’s been a carnivore for over five years and boasts the wonderful benefits of the diet. <h3>Helping with depression and anxiety</h3> The carnivore diet helped Dr. Peterson and his daughter Mikhaila through their depression and anxiety. Dr. Peterson mentioned he has a psychiatrist friend who’s planning to use the carnivore diet to treat mental illness. Peterson said that your brain prefers meat protein to anything else, and <a href="https://youtu.be/_MpGJbqTOHc">studies have shown</a> that consuming meat decreases seizures.9 <h3>Losing weight</h3> Dr. Peterson and <a href="https://youtu.be/iTYYMYiMG1U">Dr. Ken Berry</a> are both over the age of 50 and said they lost the stubborn weight they had for years.10 They said they feel better now than they did decades ago. Women can also lose weight without getting masculine physiques, like the Steak and Butter Gal and Mikhaila Peterson Fuller. <h1> </h1> <h1><img class="wp-image-31349 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Carnivore-Diet-3-1024x536.png" alt="" width="1024" height="536" /></h1> <h1> </h1> <h1>How strict should you be?</h1> That answer will vary amongst carnivores. The bottom line - you do what’s best for your health. One option is to try an elimination diet and go from there. <a href="https://youtu.be/e56gVwMFVPw">Dr. Berry</a>11 and <a href="https://www.howtocarnivore.com/">Dr. Chaffee</a>12 have their own unique systems for that. The diets are different variations of red meat, salt, and water. If that sounds too restrictive, the Steak and Butter Gal, Bella, <a href="https://m.youtube.com/watch?v=z90UOoLFMkg">suggested enjoying any kind of animal product</a>, including dairy.13 She recommended a stricter carnivore diet for those with diseases or autoimmune issues. She said she didn’t do a red meat “cleanse” until a year after she was a carnivore. One thing worth mentioning is the transition process going into the carnivore diet. Your body is used to taking in carbs, so it’s not easy making the sudden leap to only animal products. While carnivores swear up and down about the benefits of going carnivore, the transition process wasn’t easy on them. That’s why Bella recommended <a href="https://m.youtube.com/watch?v=z90UOoLFMkg">creating a schedule to slowly eliminate foods</a> instead of jumping right into the carnivore diet.14 Dr. Berry noted <a href="https://youtu.be/jwagCofBDj8">that some people handle carbs better than others</a>15, which might be related to <a href="https://topdoctormagazine.com/wellness/health-nutrition/eating-for-your-blood-type-behind-the-phenomenon-thats-helped-thousands/">their blood type</a>.16 The takeaway is this: do what’s best for you, and don’t stress yourself out. Bella emphasized that if you try to be perfect with it, you might spike your cortisol, which is counterproductive. It should fit into your lifestyle as best as possible. If now’s not the time, you do what you can! <h1>Conclusion</h1> The carnivore diet might draw some weird looks. But clearer skin, an improved physique, and better mental clarity are just a few reasons why carnivores stand by their diet. Who knows? It might be the diet for you yet! &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/Carnivore-Diet-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/what-is-the-carnivore-diet-and-is-it-safe-real-results-from-people-whove-done-it-for-years/</url> </article> <article> <ID>31244</ID> <title>Why the 9-5 workday was built for men</title> <publishDate>2024-08-01 14:13:41</publishDate> <description><div class="et_pb_section et_pb_section_80 et_section_regular" > <div class="et_pb_row et_pb_row_80"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_80 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_80 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Gone are the days when everyone had to work a 9-5. Since 2020 especially, more and more people have been working from home and creating a schedule tailored to them. Come to find out, the 9-5 is best suited for men. Let’s explore why. <h1>Men vs. women’s cycles</h1> <h3>Everyone’s cycles</h3> We all have daily cycles. That’s our <a href="https://www.healthline.com/health/healthy-sleep/circadian-rhythm">circadian rhythm</a>, which determines when we wake up and go to bed.1 When you have a system or a routine, your body will naturally want to get up and sleep at the same time each day. If you think about it, we should all be suitable for a 9 to 5 workday, right? After all, we (in theory) are ready to conquer our day in the morning when we get up. Over the day, we progressively lose steam, and by the time 5 o’clock rolls around, we’re ready to be done. We have just enough time for dinner and downtime before bed. However, men and women do feel differently each day based on their hormones. &nbsp; <img class="wp-image-31249 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/9-5-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Men’s cycles</h3> In addition to a normal circadian rhythm, men also experience a <a href="https://www.sciencedirect.com/topics/neuroscience/diurnal-rhythm">diurnal rhythm</a> of testosterone.2 That means they experience the same thing every day with their hormones. When <a href="https://themenshealthclinic.co.uk/wp-content/uploads/2020/02/diurnal_pattern.gif">testosterone levels are normal</a>, testosterone is at its highest in the morning and decreases over the day.3 As men sleep, testosterone rises, so it’s at its peak again the next day. In other words, they’re ready to seize the day in the morning and feel ready to clock out by the end of the day. And the same thing repeats every single day. <h3>Women’s cycles</h3> Hypothetically, women should feel the same way based on their circadian rhythm. However, any woman knows she doesn’t feel the same each day, and it’s not just in her head. That’s because a woman’s cycle works on roughly a 28-day pattern. A woman’s key hormones, progesterone and estrogen, dramatically shift over this time. The main events in a woman’s cycle are ovulation and menstruation, but <a href="https://topdoctormagazine.com/issues/the-secret-to-womens-health-cycle-syncing/">the body’s hormones are still working in between these points</a>.4 All that to say, a woman will feel energized and have more mental clarity to complete tasks at specific points during the month. But at other times, she’ll feel grateful if she just makes it out of bed. &nbsp; <img class="wp-image-31251 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/9-5-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h1>Stress affects women differently than men</h1> Though stress is disadvantageous for both men and women, adding insult to injury, <a href="https://www.eviemagazine.com/post/how-stress-affects-womens-fertility-hormones-differently-men">stress can hurt women more than men when it comes to fertility</a>.5 When chronically stressed, our body enters a fight-or-flight mode, halting essential functions and causing gut imbalances. Stress causes our cortisol to spike, which, again, isn’t good for anyone's health overall. However, while men have cortisol, their testosterone doesn’t come from it. In other words, they won’t experience fertility problems from stress quite like women. Women, on the other hand, primarily use the hormones progesterone and cortisol to conceive children. Cortisol is not bad, but when stress causes it to swell, everything else is imbalanced, making it difficult for women to have children. That likely explains why 1 out of 5 women experience infertility during the time they should be most fertile. Even if a woman doesn’t intend to have children, she’ll still be hurt by high cortisol with depression, anxiety, and mood swings, among other things. <h1> </h1> <h1><img class="wp-image-31250 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/9-5-3-819x1024.png" alt="" width="819" height="1024" /></h1> <h1> </h1> <h1>What women can do</h1> <h3>Track your cycle</h3> The good news is that women can track their cycles to understand what’s going on with their hormones. Even if they’re not planning to have kids right now, knowing what’s going on to prepare is helpful. <a href="https://28.co/">This app called 28 is a great resource to track your cycle</a>.6 If you don’t have a cycle, you can establish a monthly routine to help regulate it—which can help bring it back! The same app uses the moon as a monthly schedule if you so choose. <h3>Eat and exercise with your cycle</h3> Once you know your cycle, <a href="https://topdoctormagazine.com/issues/the-secret-to-womens-health-cycle-syncing/">you can eat and exercise along with it</a>.7 As you might’ve guessed, there are times in the month when more intense exercise would be beneficial. At other points, though, it’s best to take a step back and relax. You can also eat foods that help balance your hormones. Getting in touch with your cycle can help regulate your hormones and make it easier to function. <h3>Manage stress</h3> You must do what you can to alleviate stress. If possible, take a step back from certain responsibilities in order to not overwhelm yourself. Don’t be hard on yourself when you’re at that time of the month. You can also trick your body into calming itself by <a href="https://topdoctormagazine.com/wellness/introducing-the-vagus-nerve-your-1-minute-hack-to-reducing-stress-today/">activating the vagus nerve</a>.8 <h1>Conclusion</h1> Though atypical job trends are rising, that doesn’t mean we can completely abandon the 9-5. But if women track their cycles, they can learn how to work with their hormones to make the most of every day.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/9-5-Cover.png</images> <url>https://topdoctormagazine.com/wellness/why-the-9-5-workday-was-built-for-men/</url> </article> <article> <ID>31261</ID> <title>An Apple a Day: Myth or Steeped in Some Truth?</title> <publishDate>2024-08-01 14:07:02</publishDate> <description><div class="et_pb_section et_pb_section_81 et_section_regular" > <div class="et_pb_row et_pb_row_81"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_81 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_81 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Few adages have endured as steadfastly in the realm of dietary advice as "an apple a day keeps the doctor away." Rooted in centuries-old wisdom, this proverb hints at the health benefits of consuming fruits, particularly apples. But beyond folklore, modern science has uncovered a deeper truth: certain foods, rich in prebiotics and probiotics, play a crucial role in promoting human health and well-being. <h2>Understanding Prebiotics and Probiotics</h2> Before delving into the specifics of apples and other foods, it's essential to grasp the concepts of prebiotics and probiotics. Probiotics are live microorganisms that confer health benefits to the host when consumed in adequate amounts. These beneficial bacteria reside primarily in our digestive tract, where they aid in digestion, boost immune function, and may even impact mental health through the gut-brain axis. &nbsp; On the other hand, prebiotics are indigestible fibers that serve as food for probiotics. They are found in certain foods, particularly fruits, vegetables, and whole grains. By nourishing probiotic bacteria, prebiotics help maintain a healthy balance of gut microbiota, which in turn supports various aspects of our health. <h2>The Role of Apples in Gut Health</h2> Apples are a prime example of a food that can positively influence gut health. Rich in fiber, particularly pectin—a type of soluble fiber—apples act as a natural prebiotic. Research suggests that pectin can enhance the growth of beneficial bacteria in the gut, such as Bifidobacteria and Lactobacilli, thereby promoting digestive health and potentially reducing the risk of certain chronic diseases. &nbsp; According to a study published in the Journal of Functional Foods, the consumption of apples was associated with increased levels of beneficial gut bacteria, leading to improved gastrointestinal health markers.1 The study, conducted over a period of twelve weeks, with participants consuming either whole apples or apple pomace, highlighted the significant role of apples in modulating gut microbiota composition.2 <h2> </h2> <h2> <img class="wp-image-31269 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/An-Apple-A-Day-1-819x1024.png" alt="" width="819" height="1024" /></h2> <h2> </h2> <h2>Beyond Apples: Exploring Other Prebiotic and Probiotic Foods</h2> While apples are a notable source of prebiotics, they are by no means the only food that can support gut health. A diverse range of fruits, vegetables, and fermented foods also contribute to our microbiota's well-being. &nbsp; <ol> <li> Yogurt and Fermented Dairy Products: Yogurt is perhaps the most well-known source of probiotics. It contains live cultures like Lactobacillus acidophilus and Bifidobacterium bifidum, which promote gut health and improve lactose digestion. Studies have shown that regular yogurt consumption can enhance gastrointestinal function and even alleviate symptoms of irritable bowel syndrome.3</li> </ol> &nbsp; <ol start="2"> <li> Garlic and Onions: These pungent vegetables are rich in inulin, a type of prebiotic fiber that supports the growth of beneficial gut bacteria. Inulin has been linked to improved intestinal health and increased absorption of essential nutrients from food.</li> </ol> &nbsp; <ol start="3"> <li> Whole Grains: Whole grains such as oats, barley, and quinoa contain fiber and resistant starches that act as prebiotics. These compounds are not fully digested in the small intestine but ferment in the colon, promoting the growth of beneficial bacteria and contributing to overall gut health.</li> </ol> <h2> </h2> <h2>The Scientific Backing: Studies and Findings</h2> Recent scientific research has shed light on the mechanisms through which prebiotics and probiotics exert their beneficial effects on human health. A study published in Nutrients reviewed the impact of dietary fiber and prebiotics on gut microbiota composition and function. The findings underscored the role of these dietary components in maintaining gut barrier integrity, modulating immune responses, and influencing metabolic processes.4 &nbsp; Furthermore, a meta-analysis published in the European Journal of Nutrition synthesized data from multiple studies investigating the effects of probiotics on various health outcomes. The analysis concluded that probiotic supplementation could significantly reduce the incidence and severity of antibiotic-associated diarrhea and enhance immune function in healthy individuals.5 &nbsp; <img class="wp-image-31267 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/An-Apple-A-Day-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h2>Practical Implications: Incorporating Prebiotics and Probiotics into Your Diet</h2> Integrating prebiotic and probiotic-rich foods into your daily diet doesn't have to be complicated. Simple changes like adding a serving of yogurt with live cultures to your breakfast, incorporating apples and other fruits as snacks, or opting for whole grains instead of refined grains can all contribute to a healthier gut microbiota. &nbsp; It's important to note that individual responses to prebiotics and probiotics may vary. Factors such as genetics, current gut microbiota composition, and overall diet can influence how these foods impact your health. Therefore, a diverse and balanced diet that includes a variety of prebiotic and probiotic-rich foods is crucial in supporting optimal gut health. &nbsp; <h2>An Evidence-Based Approach to Dietary Health</h2> In conclusion, while the saying "an apple a day keeps the doctor away" may be rooted in tradition, its essence holds some scientific truth. Apples, along with a myriad of other prebiotic and probiotic-rich foods, play a significant role in promoting gut health and overall well-being. From enhancing digestive function to bolstering immune responses, these foods offer tangible benefits supported by research and clinical studies. &nbsp; By embracing a diet that prioritizes prebiotics and probiotics, you can take proactive steps toward improving your gut health and, consequently, your overall quality of life. Whether you prefer a crisp apple as a snack or a probiotic-rich yogurt for breakfast, each choice contributes to nurturing the trillions of microorganisms that reside within us—a symbiotic relationship that underscores the profound connection between diet and health. &nbsp; In essence, while the exact origins of the adage may remain unclear, its underlying message resonates loudly in the halls of modern nutritional science: what you eat truly matters, especially when it comes to cultivating a healthy gut ecosystem.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/An-Apple-A-Day-Cover.png</images> <url>https://topdoctormagazine.com/wellness/an-apple-a-day-myth-or-steeped-in-some-truth/</url> </article> <article> <ID>31277</ID> <title>Top Health and Wellness Careers for College Students</title> <publishDate>2024-08-01 13:20:10</publishDate> <description><div class="et_pb_section et_pb_section_82 et_section_regular" > <div class="et_pb_row et_pb_row_82"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_82 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_82 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the school year kicks off, college students often find themselves reflecting on their future careers. For those passionate about health and wellness, the range of career options is vast and growing. Let’s explore some of the most promising health and wellness careers students should consider, especially as the industry continues to expand and evolve. <ol> <li>Public Health Educator</li> </ol> Public health educators play a vital role in promoting health and wellness in communities. They develop programs and materials to educate people about behaviors that promote wellness. This career is ideal for those who are passionate about community health and enjoy working with diverse populations. Public health educators can work in various settings, including schools, government agencies, and non-profit organizations. <ol start="2"> <li>Nutritionist/Dietitian</li> </ol> Becoming a nutritionist or dietitian can be a rewarding career for students interested in food, health, and the science behind nutrition. These professionals help individuals and groups make informed choices about what to eat to achieve a healthy lifestyle or manage specific health conditions. With rising awareness about the importance of diet in maintaining health, the demand for nutritionists and dietitians continues to grow. <ol start="3"> <li>Physical Therapist</li> </ol> Physical therapists help patients recover from injuries and improve their physical abilities through various treatment methods, including exercises, manual therapy, and other interventions. This career requires a strong understanding of the human body and a desire to help others improve their quality of life. Physical therapists often work in hospitals, private practices, and rehabilitation centers, offering a hands-on approach to health and wellness. <ol start="4"> <li>Occupational Therapist</li> </ol> Occupational therapists assist patients in developing, recovering, and improving the skills needed for daily living and working. This role is particularly suited for those who are patient, compassionate, and creative in finding solutions to help individuals overcome physical and mental challenges. Occupational therapists work in various settings, such as hospitals, schools, and private practices. <ol start="5"> <li>Health and Wellness Coach</li> </ol> Health and wellness coaches work with clients to set and achieve health goals, focusing on areas like weight management, stress reduction, and overall wellness. This career is perfect for those who enjoy motivating and supporting others to lead healthier lives. Coaches can work independently, in wellness centers, or within corporate wellness programs. &nbsp; <img class="wp-image-31284 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Top-Wellness-Careers-1-1024x536.png" alt="" width="1024" height="536" /> <ol start="6"> <li>Athletic Trainer</li> </ol> Athletic trainers specialize in preventing, diagnosing, and treating muscle and bone injuries and illnesses. They often work with athletes of all levels to ensure they are in peak physical condition and can recover quickly from injuries. This career is ideal for students who are passionate about sports and physical fitness and want to work closely with athletes and teams. <ol start="7"> <li>Health Information Manager</li> </ol> Health information managers are responsible for maintaining and securing all patient records and data. They ensure that medical records are accurate, complete, and accessible only to authorized personnel. This role is crucial in the healthcare industry as it combines healthcare knowledge with information technology. It is an excellent fit for students who are detail-oriented and interested in both healthcare and data management. <ol start="8"> <li>Mental Health Counselor</li> </ol> Mental health counselors provide support and treatment for individuals dealing with mental health issues such as depression, anxiety, and stress. This career is essential in promoting mental wellness and helping individuals cope with life's challenges. Counselors can work in private practice, schools, hospitals, and community health organizations or with various sports teams. <ol start="9"> <li>Health Services Administrator</li> </ol> Health services administrators plan, direct, and coordinate medical and health services. They might manage an entire facility, a specific clinical area, or a medical practice for a group of physicians. This career requires strong organizational and leadership skills and is suitable for students interested in the business side of healthcare. <ol start="10"> <li>Personal Trainer</li> </ol> Personal trainers work with clients to achieve their fitness goals through personalized exercise programs. This career is perfect for students who are passionate about fitness and enjoy motivating others to reach their physical potential. Personal trainers can work in gyms, fitness centers, or independently. &nbsp; <img class="aligncenter wp-image-31285 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Top-Wellness-Careers-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <ol start="11"> <li>Biomedical Engineer</li> </ol> Biomedical engineers apply engineering principles to the medical field, designing and creating equipment, devices, computer systems, and software used in healthcare. This career is ideal for students who are strong in both the sciences and engineering and want to innovate within the healthcare industry. <ol start="12"> <li>Registered Nurse</li> </ol> Registered nurses (RNs) provide and coordinate patient care, educate patients about various health conditions, and offer emotional support to patients and their families. Nursing is a versatile and in-demand career with opportunities to specialize in different areas such as pediatrics, oncology, and emergency care. <ol start="13"> <li>Chiropractor</li> </ol> Chiropractors specialize in diagnosing and treating neuromuscular disorders, with an emphasis on treatment through manual adjustment and manipulation of the spine. This career is suitable for those interested in a holistic approach to health and wellness. <ol start="14"> <li> Health Policy Analyst</li> </ol> Health policy analysts research and analyze data related to healthcare systems, policies, and practices. They provide insights and recommendations to improve health outcomes and the efficiency of healthcare systems. This career is ideal for students interested in healthcare but prefer a research and policy-oriented role. <ol start="15"> <li>Genetic Counselor</li> </ol> Genetic counselors assess individual or family risk for various inherited conditions, such as genetic disorders and congenital disabilities. They also provide information and support to other healthcare providers or to individuals and families concerned about the risk of inherited conditions. This career is perfect for students with a strong background in genetics and a desire to help individuals make informed health decisions. <img class="wp-image-31286 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Top-Wellness-Careers-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <ol start="16"> <li>IV Nutritional Supplement Health Specialist</li> </ol> IV nutritional supplement health specialists administer vitamins, minerals, and other nutrients directly into the bloodstream through intravenous therapy. This career is perfect for students interested in innovative health and wellness approaches, particularly in optimizing nutritional status and treating deficiencies. These specialists often work in wellness centers, medical spas, and integrative health clinics. <ol start="17"> <li> Acupuncturist</li> </ol> Acupuncturists use the ancient practice of inserting thin needles into specific points on the body to relieve pain and treat various health conditions. This career is ideal for students interested in traditional Chinese medicine and holistic health practices. Acupuncturists can work in private practices, wellness centers, and integrative health clinics. <ol start="18"> <li>Naturopathic Physician</li> </ol> Naturopathic physicians (NDs) focus on holistic, natural approaches to health and wellness. They use a combination of natural therapies, such as herbal medicine, acupuncture, and nutrition, to treat and prevent health issues. NDs practice in states that license and regulate naturopathic medicine, including Alaska, Arizona, California, Colorado, Connecticut, Hawaii, Kansas, Maine, Minnesota, Montana, New Hampshire, North Dakota, Oregon, Utah, Vermont, Washington, and the District of Columbia. This career is suitable for students who are interested in integrative and natural health solutions. <ol start="19"> <li>Strength &amp; Conditioning Coach</li> </ol> Strength and conditioning coaches design and implement training programs to improve athletic performance. They work with athletes of all levels to enhance strength, endurance, speed, and agility. This career is perfect for students passionate about sports performance and wanting to help athletes reach their full potential. Strength and conditioning coaches can work with professional sports teams, colleges, and high schools or run private training facilities. &nbsp; <img class="wp-image-31287 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Top-Wellness-Careers-4-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <ol start="20"> <li>Functional Range Conditioning Specialist</li> </ol> Functional Range Conditioning (FRC) specialists focus on improving mobility, joint strength, and overall movement patterns. This career is ideal for those passionate about biomechanics and helping others achieve optimal physical performance. FRC specialists often work with athletes, rehabilitation centers, and fitness enthusiasts. <ol start="21"> <li>A Posturologist. A posturologist is a specialist who focuses on diagnosing and treating postural imbalances and related musculoskeletal issues. By analyzing a patient's posture, gait, and balance, posturologists identify dysfunctions that may contribute to pain or movement limitations. They use various techniques, including exercises, manual therapies, and sometimes orthotic devices, to correct these imbalances and improve overall body alignment. This holistic approach addresses immediate symptoms and aims to prevent future problems by promoting optimal posture and movement patterns. Posturologists often work in multidisciplinary teams, collaborating with physiotherapists, chiropractors, and other healthcare professionals to provide comprehensive care.</li> </ol> &nbsp; <ol start="22"> <li>Neuromuscular Therapist. A neuromuscular therapist specializes in treating pain and dysfunction in the body by focusing on the neuromuscular system, which includes the nerves and muscles. This type of therapist uses various techniques to assess and treat conditions that cause chronic pain, muscle tension, and imbalances. NMTs use deep tissue massage, trigger point therapy, myofascial release, and stretching techniques to alleviate pain and restore function. NMTs need an in-depth understanding of the musculoskeletal and nervous systems.</li> </ol> The health and wellness field offers a diverse range of career paths that cater to various interests and skill sets. Whether you are drawn to direct patient care, fitness, technology, or policy, there is a career that can fulfill your passion for promoting health, education, gaining awareness, and overall well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/Top-Wellness-Careers-Cover.png</images> <url>https://topdoctormagazine.com/wellness/top-health-and-wellness-careers-for-college-students/</url> </article> <article> <ID>31303</ID> <title>Inspiring Excellence in Dental Care: The Secure Dental Story</title> <publishDate>2024-08-01 13:04:32</publishDate> <description><div class="et_pb_section et_pb_section_83 et_section_regular" > <div class="et_pb_row et_pb_row_83"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_83 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_83 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the bustling landscape of modern dentistry, Secure Dental stands out not just for its comprehensive services across eleven offices in Illinois, Indiana, and Iowa but also for its unwavering commitment to patient care and professional education. Founded in 2012 by Dr. Jafri and Dr. Liu, Secure Dental has evolved from a single practice to a network renowned for its personalized approach and community impact and continues to evolve. <h1>Introducing Dr. Noel Liu, DDS, and Dr. Nazish Jafri, DDS: Leaders in Dentistry and Business</h1> Dr. Noel Liu, DDS Dr. Noel Liu, DDS, stands as a prominent figure in the dental field, celebrated for his expertise in implant dentistry and his visionary approach to clinical education. Putting his name behind the Liu Advanced Clinical Fellowship in Implant Dentistry at NYU, Dr. Liu has revolutionized the dental education program by integrating real-world insights and the business of dentistry into the academic curricula. His commitment extends beyond clinical practice, encompassing a passion for real estate investing, where he empowers fellow professionals to diversify their investment portfolios. Beyond his entrepreneurial ventures, Dr. Liu is revered as a mentor and educator, guiding numerous dental professionals toward excellence in their careers. His leadership and dedication have earned him recognition at NYU College of Dentistry, where his contributions continue to shape the future of dentistry through innovative and real-world practical educational initiatives. Dr. Nazish Jafri, DDS Dr. Nazish Jafri, DDS, embodies a blend of clinical expertise, business acumen, and a profound commitment to patient care and mentorship. After graduating from NYUCD in 2011, Dr. Jafri swiftly rose to prominence in the dental industry, establishing Secure Dental as a cornerstone of excellence with ten offices spanning multiple states. In her role as CEO and operator of Secure Dental, Dr. Jafri has amassed over a decade of experience in effectively managing and expanding dental practices. Her leadership is marked by a steadfast dedication to providing top-tier dental services while nurturing a supportive environment for her team and patients alike. Dr. Jafri's influence extends beyond her practice. She is widely respected for mentoring emerging dental professionals and guiding them toward success in clinical practice and business management. Her impact on the industry resonates through her commitment to innovation, quality care, and the cultivation of future leaders in dentistry. Together, Dr. Liu and Dr. Jafri exemplify excellence in dentistry, each contributing uniquely to advancing clinical education, patient care, and the overall landscape of dental practice management. Their collaborative efforts and individual achievements continue to inspire and elevate standards within the dental community and beyond. <h1> </h1> <h1> <img class="wp-image-31310 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Secure-Dental-1-819x1024.png" alt="" width="819" height="1024" /></h1> <h1> </h1> <h1>The Journey Begins: A Vision for Excellence</h1> Dr. Jafri and Dr. Liu, both seasoned dental professionals, embarked on their journey with a clear vision to emulate the best practices they admired in their early careers. "When we started Secure Dental, we aimed to create an organization that excelled clinically and prioritized patient satisfaction and team development," recalled Dr. Jafri. Their initial challenges were formidable, from navigating state regulations across multiple locations to fostering a cohesive team culture. "Expanding to multiple offices presented logistical and compliance challenges," explained Dr. Liu. "Each location operated somewhat autonomously, which affected consistency in patient care and operational efficiency." <h1>Overcoming Challenges: Building a Unified Team</h1> Dr. Jafri and Dr. Liu implemented strategic systems and processes to tackle these challenges. Centralizing their Practice Management System (PMS) was pivotal, enabling streamlined patient care coordination and administrative tasks across all locations. "With centralized systems, we could ensure uniform standards of care and efficient management of resources," noted Dr. Jafri. Moreover, fostering a unified team spirit was crucial. Weekly online meetings and monthly doctor-specific sessions became platforms for collaboration and skill enhancement. "We shifted from a 'me' to a 'we' mentality," said Dr. Liu. "Investing in our team's personal and professional goals has been instrumental in our success." <h1> </h1> <h1><img class="wp-image-31311 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Secure-Dental-2-819x1024.png" alt="" width="819" height="1024" /></h1> <h1> </h1> <h1>Commitment to Education and Community Impact</h1> Beyond their practice, Dr. Jafri and Dr. Liu are deeply committed to mentoring the next generation of dental professionals. "We believe in hands-on mentorship," Dr. Jafri emphasized. New graduates at Secure Dental undergo intensive training and mentorship in clinical skills and patient communication, setting them up for success in real-world practice. Their dedication extends beyond clinical excellence. Collaborating with New York University's advanced clinical fellowship and initiatives like the VOCARE program for veterans and the pediatric population at NYU underscores their commitment to community service. "Partnering with NYU and local vendors has expanded our reach," said Dr. Liu. "It's about giving back and making a meaningful impact beyond our practice, which can only be achieved through collaboration." <h1> </h1> <h1><img class="wp-image-31312 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Secure-Dental-3-819x1024.png" alt="" width="819" height="1024" /></h1> <h1> </h1> <h1>Future Horizons: Innovating and Expanding</h1> Looking ahead, Dr. Jafri and Dr. Liu envision an expansion that goes beyond geographical boundaries. "Our future lies in collaborative growth," Dr. Jafri explained. "We aim to affiliate with like-minded dental offices and support our associate doctors in opening their practices, creating a broader network of excellence." Technology and patient-centric care remain at the forefront of their expansion plans. "Investing in advanced technology like digital scanners and same-day milling machines enhances patient experience and clinical outcomes," Dr. Liu added. "It's about continuously raising the bar." <h1>A Legacy of Excellence</h1> Dr. Noel Liu, DDS, and Dr. Nazish Jafri, DDS, represent exemplary figures in the world of dentistry, each leaving an indelible mark through their distinct contributions and unwavering commitment to excellence. Dr. Liu's pioneering work in implant dentistry and innovative approach to clinical education have redefined the standards of dental practice. His leadership in naming the Liu Advanced Clinical Fellowship Program in Implant Dentistry at NYU underscores his dedication to bridging the gap between academia and real-world dental challenges. Beyond his professional achievements, Dr. Liu's advocacy for financial literacy and investment diversification reflects his holistic approach to empowering dental professionals beyond clinical skills. Complementing Dr. Liu's visionary leadership is Dr. Nazish Jafri's remarkable journey as a dentist, entrepreneur, and mentor. From her early days at NYUCD to becoming the CEO of Secure Dental, Dr. Jafri has demonstrated unparalleled expertise in business management and a steadfast commitment to providing exceptional patient care. Her success in expanding Secure Dental across multiple states is a testament to her strategic vision and operational acumen, setting a high standard for dental service providers nationwide. Moreover, her dedication to mentoring aspiring dental professionals underscores her role as a catalyst for the next generation of dental leaders. Together, Dr. Liu and Dr. Jafri exemplify the transformative power of combining clinical proficiency with entrepreneurial spirit. Their impact extends beyond their respective practices, shaping the future of dentistry through innovation, mentorship, and a relentless pursuit of excellence. By pushing boundaries and inspiring others, they continue to elevate the standards of dental care and education, leaving a lasting legacy in the dental profession. &nbsp; &nbsp; <img class="wp-image-31308 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Secure-Dental-4-1024x536.png" alt="" width="1024" height="536" /> &nbsp; As the dental community looks toward the future, Dr. Liu and Dr. Jafri serve as beacons of inspiration and role models for aspiring dental professionals worldwide. Their collaborative efforts and individual achievements not only enrich the field of dentistry but also reinforce the importance of innovation, education, and compassionate patient care. In celebrating their accomplishments, they have been recognized for their profound influence on shaping a brighter future for dental healthcare, and the community applauds their ongoing dedication to advancing the art and science of dentistry. As Secure Dental continues to evolve, one thing remains constant—its founders' unwavering commitment to excellence, innovation, and community. Through their journey of growth, challenges, and triumphs, Dr. Jafri and Dr. Liu exemplify leadership in modern dentistry, inspiring their team and enriching the lives of the over fifty million patients they aim to serve. In the words of Dr. Jafri, "Our success is not just about what we achieve, but how we empower others to achieve excellence alongside us and help them win." Secure Dental's story is a testament to the transformative power of vision, collaboration, and relentless dedication to patient care. To learn more about Secure Dental, Dr. Jafri, and Dr. Liu, visit their website at <a href="https://securedentalgroup.com">https://securedentalgroup.com</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/Secure-Dental-Cover.png</images> <url>https://topdoctormagazine.com/oral-health/dental/inspiring-excellence-in-dental-care-the-secure-dental-story/</url> </article> <article> <ID>31226</ID> <title>How One Chiropractor Has Become a BodyBuilder at 70 Years Old: An Interview with Dr. Kenneth Davis</title> <publishDate>2024-07-17 21:22:18</publishDate> <description><div class="et_pb_section et_pb_section_84 et_section_regular" > <div class="et_pb_row et_pb_row_84"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_84 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_84 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">“I have always been in awe of the body's intelligence and ability and power to heal itself,” Dr. Kenneth Y. Davis, founder and developer of Davis Advanced Health System, said. &nbsp; <a href="http://www.davisahs.com">Dr. Kenneth Y. Davis</a> founded his private practice in Ridgewood, New Jersey, 47 years ago. He currently practices in Montclair, New Jersey, and his practice focuses on a variety of procedures and techniques that incorporate advanced chiropractic procedures. Those procedures include Craniopathy, Soft Tissue Orthopedics, Sacro Occipital Technique, Applied Kinesiology, Bio-Vibrational Therapy, and clinical nutrition. &nbsp; At first, young Kenneth Davis had never heard of Chiropractic. He had always wanted to be a dentist since he was a young boy. Attending Erskine College in South Carolina, Davis received a baseball scholarship. However, he left Erskine, forfeiting his scholarship because he was homesick, and entered Fairleigh Dickinson in Rutherford, New Jersey. &nbsp; Little did young Davis know that this would impact his life for the better. At Fairleigh Dickinson, he met another student who was studying to be a medical doctor, who ended up being a key component in his life. Suffering from tension headaches from studying, he suggested that Davis join him for a chiropractic appointment and see how it was conducted. &nbsp; After he watched his friend get adjusted, he found his love and passion for Chiropractic. &nbsp; “I fell in love with the philosophy of what I always believed as a boy growing up. That the body has the ability and the power to heal itself,” he shared. &nbsp; <img class="wp-image-31232 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Dr.-Davis-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; Upon being accepted into the Columbia Institute of Chiropractic in New York, Dr. Davis began his journey by calling chiropractors around the area to see if he could shadow their work. After the fiftieth call, a doctor in the area allowed young Davis to shadow his high-volume practice and record his work. He also learned how to develop X-rays and other systems. Learning through this valuable experience, Dr. Davis became proficient in a system that incorporates a specific way to correct pelvic imbalances and holistic care. &nbsp; “The systems that I began to use were not simply looking at a spine or femur, but looking at a patient in a holistic manner,” he said. &nbsp; During his school tenure, Dr. Davis learned many techniques and became one of the youngest certified instructors in these specialized techniques. He also became certified as a Craniopath, a practitioner who takes a course within a system to evaluate cranial motion and make specific cranial corrections. &nbsp; “One of the things I tell my patients when they come into my office is ‘I’m about a thousand percent different than everybody else,’” Dr. Davis told us. <h2> </h2> <img class="aligncenter wp-image-31235 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Dr.-Davis-3-1024x536.png" alt="" width="1024" height="536" /> <h2> </h2> <h2>Davis Advanced Health System </h2> “The Davis Advanced Health System is an accumulation of techniques and systems I have learned and developed over the years. I’ve incorporated them into my practice based on a fundamental foundation of evaluating a human being mentally, physically, and spiritually,” Dr. Davis shared. &nbsp; He believes that the body is a roadmap with indicator systems and reflexes that point to imbalances in the body. One assessment tool used at Davis Advanced Health System is manual muscle testing. The system utilizes muscle testing for specific reflexes and indicators that relate to every component part and system of the body. The practice utilizes many different systems to help patients in the most efficient manner. For more information on what other systems they use, visit their website at <a href="http://www.davisahs.com">http://www.davisahs.com</a>. &nbsp; &nbsp; <img class="wp-image-31231 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Dr.-Davis-1-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h2>The Triune of Well-Being</h2> &nbsp; Dr. Kenneth Y. Davis learned a principle of human existence from his mentor, Dr. M.L. Rees of Sedan, Kansas, referred to as The Triune of Health or Well-Being. This three-pronged model teaches that the bottom of the triangle is the physical component, such as bones, nerves, and tissue, which makes us not too different from animals. The second side is the emotional side, which includes thoughts, feelings, and emotions or desires. The final element of this triangle is the spiritual component. &nbsp; “The spiritual component is the essence of who and what we really are: a spiritual being having this human experience. People have asked me over the years, ‘What do you mean by that, Dr. Davis.’ I try to explain that I'm not just talking about a religious component. The element of the energy that makes us up is beyond the mind and the body component. You can call it consciousness if you want to, but that is one side of the triangle. The spiritual side allows us to have joy and recognize that there's more than our physical bodies. It makes us ask, ‘What is the light within us?’” Dr. Davis shared. &nbsp; Another aspect of the triangle is balance. If you distort any one angle, the rest of the angles become distorted as well, which is why there has to be a balance of The Triune of Well-Being if one is to have optimal health. &nbsp; “If the mental side of the triangle is the priority in a patient, it will impact them through their physical body and spiritual well-being and vice versa. If the spiritual side is the priority, it can impact the mind angle and then impact the body angle. There needs to be a balance,” he said. &nbsp; Dr. Davis shared that many practitioners focus on the triangle's physical and often emotional sides, but few focus on the spiritual side. What separates his practice from many others is the addition of the spiritual side as a main component and factor of human health and well-being. &nbsp; He teaches his students to focus on more than just the physical being of a patient. At his Three Day Essentials program in his office, healthcare practitioners are immersed in a three-day learning program where he teaches them the Davis Advanced Health System. &nbsp; “Your patient on the table initially does not care about the degrees you have behind your name. What they care about is that you have the goods and the tools and understand the cause of their problem, where it comes from, and how to fix it. That's what a patient wants, and that's what they want in our practice. Then after you do that, you can educate them more and more,” Dr. Davis shares with his students. &nbsp; &nbsp; <img class="wp-image-31234 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Dr.-Davis-5-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h2>Dr. Davis and His Bodybuilding Journey </h2> &nbsp; “At 70 years old, I went on a journey to win my Pro Card in bodybuilding,” Dr. Davis said. &nbsp; In 2018, he took up bodybuilding and competed in two National Championship NPC shows in New Jersey, where he placed fourth in a class of 60. A few years later, in 2022, Dr. Davis was awarded his Pro Card and became a professional bodybuilder at 70. He went on to compete in his first professional competition a month later and was featured on the cover of Parrillo Press Magazine twice. &nbsp; In 2023, Dr. Davis competed in three different Pro Events: the Maxfit Pro, the World Masters Championships, of which he became World Champion in the Men's over 70, 212 Division and the Daytona Pro, where he dropped down into the over 60-plus year-old division and placed 5th in Men's Physique. He also competed in the Men’s Physique, over 55-year-old class in Miami Beach on June 1, placing third. &nbsp; “I guess you could say that I am a poster boy for people in their fifties, sixties, and seventies as I have gotten to the point and realized that I'm not too old. I can do it. I'm able to utilize what I do and believe in bodybuilding. Age is just a number. We can be healthy and start any process we put our minds to. We can make a touchdown even if we get tackled a bunch of times,” he emphasized. &nbsp; His bodybuilding career this late in life has opened his eyes to the obesity pandemic around the United States. &nbsp; “I'm going to devote much of the rest of my life to helping educate, which is what's needed to help people. Everyone who is determined to get back in shape can come to realize that age is just a number. I plan to educate as many people as possible to understand the body, how to eat properly, how to exercise, and how to incorporate other elements that I believe are the true anti-aging components,” Dr. Davis said. &nbsp; Dr. Davis’ second book, Holistic BodyBuilding, addresses this topic. Newly released at Barnes &amp; Noble, the book chronicles his bodybuilding and holistic health journey from age 66 to the present day. He has no intention of stopping, feeling he gets better year after year. &nbsp; <img class="wp-image-31233 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Dr.-Davis-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; “The true element of anti-aging is three components, which is what my book is about. It covers training, diet and nutrition, and cardiovascular exercise. Another aspect is implementing a powerful mindset and changing cellular structure, biochemistry, minds, and emotions,” Dr. Davis explained. &nbsp; Helping others identify what they can do to be overall healthy individuals through holistic care is Dr. Davis’ main priority when he teaches and mentors through his books. Helping patients determine what they should eat, how they should exercise, and what their healthy heart rate is has become his major passion. &nbsp; “I call myself a “Super Ager.” I’m almost 72 years old and look about 45. I don’t say that to be egotistical. I'm just sure of my ability to be able to help people realize they can do it too. They don't have to be a competitive bodybuilder. They must be educated. A lot of what's missing today is the education process to educate people about how to eat and exercise properly,” Dr. Davis concluded. &nbsp; Dr. Ken Davis is available for speaking engagements, workshops and coaching sessions. You can reach him at info@davisahs.com, 973.744.7447 or Davis Advanced Health System, 66 Park St., Suite 101, Montclair, NJ 07042.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/Dr.-Davis-Article-Cover.png</images> <url>https://topdoctormagazine.com/wellness/how-one-chiropractor-has-become-a-bodybuilder-at-70-years-old-an-interview-with-dr-kenneth-davis/</url> </article> <article> <ID>31131</ID> <title>ELUUMIS BIOPHOTON: THE POWER OF THE SUN IN YOUR HANDS</title> <publishDate>2024-07-01 16:19:31</publishDate> <description><div class="et_pb_section et_pb_section_85 et_section_regular" > <div class="et_pb_row et_pb_row_85"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_85 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_85 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">BIOHACKING HEALTH.MIND.SPIRIT <h3>Quantum Energy into health and wellness </h3> Until now, no devices have been advanced enough to harness an unlimited source of natural living energy from the quantum energy field to restore all aspects of our health. Most devices require an external power source to generate simulated healing frequencies or light. The team at ELUUMIS has cracked the code on harnessing the most potent form of unlimited healing energy without a power source, nor does it have to be recharged. This energy is known as biophoton. &nbsp; <h3>The root of all disease is the lack of Natural Light!</h3> For many years, sunlight has been considered the primary source of biophoton energy. Essentially, natural sunlight is a biophoton and serves as the main energy source for all biological forms on our planet. These biological lights power and trigger all biochemical processes in our bodies, directly impacting our mood, emotions, hormones, biochemical reactions, and every aspect of physical and energetic health. It is the most important component of our well-being. The presence or absence of natural light affects chemical and mental reactions in humans. For example, countries and states with the fewest sunny days have higher rates of suicide and depression. On the other hand, exposure to sunlight increases the brain's production of the happy hormone serotonin, which improves mood and helps the brain concentrate on tasks. <img class="wp-image-31164 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-1-819x1024.png" alt="" width="819" height="1024" /> <h3>Do I have Biophoton Light?</h3> Biophotons are intelligent particles of light generated by the sun and every biological system on Earth, including people, animals, and plants. Science calls this phenomenon "Ultraweak Biophoton Emissions." We are carriers, creating and absorbing biological light every second. This intelligent energy works invisibly and participates in all our processes, from digesting food to achieving deep sleep. We absorb biophotons through our eyes, skin, and brain, triggering key neurotransmitters and affecting our cells, such as the mitochondria, which converts them into ATP, our ultimate biological energy source that we use for thinking, feeling, acting, and reacting. Biophotons are even responsible for stem cell differentiation. Visualize your body as a miniature universe teeming with tiny specks of light known as biophotons. These biological photons are emitted and absorbed by every cell in your body, from the skin to the brain. Cells communicate with each other using these light particles as messengers. Essentially, biophotons act as tiny couriers within us, ensuring the smooth and harmonious functioning of our biological processes. <h3>Biophoton and DNA</h3> Back in 1984, German biophysicist and cancer radiotherapist Fritz-Albert Popp showed the importance and appearance of biophoton in DNA. Your DNA accumulates a significant amount of biophotons, with one human DNA molecule containing 1000 photons. Multiply that by the 93 trillion DNA molecules in our bodies. When our DNA absorbs biophotons, it receives energy and starts vibrating. This vibration activates our natural defense systems: the immune system and the biofield. The higher our vibration, the greater the absorption and output of energy, leading to optimal health. Our DNA is the level where our body of energy combines with our physical body; they cannot be separated. <h3>Lack of Biophotons</h3> The presence of biological photons has a significant impact on our overall well-being. Depending on factors such as constitution, perception, age, and lifestyle, a deficiency in internal light can result in issues ranging from fatigue to severe conditions like cancer. Biological photons influence our energy levels, focus, stress management, nutrient absorption, nervous system function, emotional stability, and cognitive processes. A lack of biological photons may contribute to problems such as mental restlessness, anxiety, insomnia, weakened immune system, increased susceptibility to infections, neurotransmitter imbalance, depression, mood swings, nutrient deficiencies, weakened biofield, and lack of concentration. Our internal light plays a crucial role in rejuvenating our immune system on both physical and energetic levels. A deficit in internal light weakens our natural defenses, compromising both physical and energetic immunity and negatively impacting our DNA. For instance, if an individual has a damaged left shoulder and captures the body's bio-photonic emissions in a picture, they will observe an "indent" in the energy field precisely at the location of the left shoulder. Healthy cells have a regular round shape, enough "space for division," and emit a strong biophoton glow. If a cell is unhealthy, it loses its biophoton glow, changes shape, and can no longer perform its basic functions. <img class="wp-image-31159 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-2-1024x536.png" alt="" width="1024" height="536" /> <h3> </h3> <h3>What affects our Absorption of Biophotons?</h3> Now more than ever, society faces massive problems that negatively affect the absorption of biophotons. With the development of technology, EMF radiation and data pollution were introduced, moving a person further away from ideal health and wellness. Every day, we are affected by the environment, toxins, emotional stressors, passive and sedentary lifestyles, toxic chemical elements in most products, improper nutrition, polluted air, and poor-quality water. Our day and night regimens are adjusted to the time of day set by corporations. We completely ignore the natural internal clock. &nbsp; Constant active advertising pushes us to the path of continuous consumption. And to consume, we need to earn. Society is set up for you to constantly compare yourself, your children, your partners, and your achievements with someone else. We no longer feel safe and healthy. This all drastically reduces the body’s ability to absorb the necessary amount of bio-photons. Our bodies then store these toxins, disrupting our biochemical processes and natural defenses. &nbsp; <img class="aligncenter wp-image-31160 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-3-1024x536.png" alt="" width="1024" height="536" /> <h3> </h3> <h3>ELUUMIS NATURAL BIOPHOTON DEVICE</h3> Finally, a device has appeared on the market that helps replenish biophoton energy – ELUUMIS. A young, innovative company has created not just a device but an entire method of healing and self-healing based on the work of biophotons. The company's owners, Gary Kiss and Taisia Shine believe in an integrative method that combines the medical and scientific world with the energetic and spiritual realms. Their device is a truly innovative technology on the verge of science and spirituality. Even the shape, appearance, and material have a completely new look. ELUUMIS is not what we are used to - it is futuristic technology and science! ELUUMIS emanation technology is the world's most advanced, intelligent healing device that can be applied to humans, animals, agriculture, and the environment. &nbsp; <h3>BIOPHOTON: THE ULTIMATE HEALER AND PROTECTOR</h3> When a biological photon enters your biofield or physical body, it acts like stem cells, reacting to inflammatory signals. Biophoton energy has the potential to harmonize your physical body, emotional state, relationships, DNA, spiritual and energetic components, brain and mind functioning, and clear any blocks you may have. Access to the original biological photon can activate the inherent ability to self-healing. ELUUMIS devices help replenish the inner light and create a field that protects us from anything preventing harmony, health, and happiness. <h3>ELUUMIS BIOPHOTON ACTIVATES SELF-HEALING ABILITY</h3> "Creating the first ELUUMIS device took more than two years of work and study of the properties of matter, metaphysics, time, and vibrations. I didn't try to create something that already exists. My mission was to empower nature and humans to activate the self-healing that is already in our DNA. Biophotons in any biological organism or ecosystem strive for harmony and the highest form of coherence. In fact, each of us can self-heal using a biological photon. That is why ELUUMIS was created", says Taisia Shine, creator of ELUUMIS devices. &nbsp; “If a person gains access to the original biological photon, he will be able to activate what is inherent in him by nature - THE ABILITY OF SELF-HEALING. These devices not only help replenish the inner biological light but also create a field of protection around us by constantly charging and strengthening our biofield, which is the most important key in protecting ourselves from harmful EMFs and negative frequencies.” <h3>PROTECTION AGAINST EMFS AND NEGATIVE FREQUENCIES</h3> Negative frequencies are one of the biggest threats to our health. Oftentimes, when we talk about harmful frequencies, we think of EMFs. Negative energy from other people is equally harmful as data pollution, electrosmog, and geopathic zones. Even parasites can be transferred through the biofield! But when the biofield is supercharged with biophotons, it acts as a protective shield and helps rid the body of toxic radiation. &nbsp; Many effective devices on the market are designed only to block harmful frequencies, which are great for indoor usage. However, what happens when you go out and you’re exposed? Within minutes, your thyroid and cells can absorb harmful radiation. What’s protecting you, then? Realistically, you cannot take it with you everywhere you go. SO… isn’t it best to charge your own biofield, which will protect you 24/7? Combining the Eluumis device with other EMF devices will be the ultimate bio-hack to protect against negative frequencies. &nbsp; &nbsp; <img class="wp-image-31165 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>ELUUMIS: THE NATURAL BIOPHOTON DEVICE </h3> “We offer more than just a device; we provide a program to assist you in using the device. Biophotonic energy is effectively utilized in both everyday and professional settings. We divide our method into two different programs and devices which encompass professional as well as personal use: ELUUMIS SKY and ELUUMIS MATTER”, says Gary Kiss, Head of Business Development of ELUUMIS. &nbsp; What is fascinating is when people hold the Eluumis device, they feel energy pulsations throughout their body and brain. It will even start to release emotional blockages and energetic traumas stored in the cell, but it’s felt most in previously damaged areas. This is how you know it immediately starts the healing process. Most or all will experience a calming sensation in the nervous system and mind within minutes. MANY PEOPLE report the sharpening of their intuitive senses. This energy is intelligent; therefore, everyone has a unique experience. It’s incredible to feel the level of energy being emitted from the device, yet it has no external power source, and it never has to be recharged! The energy is perpetual. There is nothing like it! <h3> </h3> <h3><img class="wp-image-31161 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-5-1024x536.png" alt="" width="1024" height="536" /></h3> <h3> </h3> <h3>Not all light is the same!</h3> There is a big difference between a biophoton versus a simulated photon. In all cases, technologies on the market simulate photon energy and light, creating an artificial pulse of light. Such technologies use artificial light and artificial vibrations, which can contribute to some stimulation of biochemical processes in the body based on the photon's known physical properties. However, such a photon has limited properties and effects. The biophoton is a natural carrier of cellular genetics and cellular information. ELUUMIS is a unique device that captures and transmits the flow of natural biological photons to restore and balance the source of cellular and genetic light energy into every cell in our body. &nbsp; Uniqueness of ELUUMIS <ol> <li> ELUUMis requires no additional light or energy sources to function. It works without recharging, even in complete darkness.</li> <li> ELUUMIS's physical material is 100% natural and composed of an alloy of minerals. Moreover, this alloy cannot absorb and only reflects a biophoton. Due to this property, concentrated transmission of biological photons occurs.</li> <li> ELUUMIS adapts to each individual and interacts by tuning in to their specific frequency. Biophotonic energy will travel where it is most needed or according to the protocol chosen by the person.</li> <li> Due to constant connection and photon energy emission, ELUUMIS emits a high-vibration field. This field harmonizes and protects at the vibration level.</li> <li> ELUUMIS emits a double positive (++) biological photon, which is pure light and cannot be influenced by extraneous influences. This energy can be combined with any method and modality and easily integrated into any practice.</li> </ol> &nbsp; <img class="wp-image-31166 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-6-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Biophoton Healing 24/7 at your device.</h3> So everyone has access to natural biological therapy, we took it one step further to create a unique Eluumis device that can powerfully stream biophoton energy via any video platform. Biophotons are not limited to distance and time; therefore, they can be transported through a vector such as a video stream. &nbsp; “It’s not that far-fetched,” says Gary. “Every one of us streams information and frequencies daily, from streaming music, television, Bluetooth, and even talking on the phone. Now, we are able to stream healing energy. Even healers are streaming their energy remotely. We not only provide the opportunity to access universal biological energy but also let you choose the necessary protocol that is aimed at improving health in the selected area: ANXIETY, MIND CHATTER, FOCUS, STRESS, BRAIN FUNCTIONS, MEMORY, ULTIMATE HEALTH, FATIGUE, AURA RECHARGE AND PROTECTION etc.” &nbsp; People from all over the world will now have access to 24/7 live streaming of biophoton energy. It will be the biggest breakthrough in healing masses without the need for a physical person. <h3>ELUUMIS BIOPHOTON INVISTIGATIONS</h3> “This is one of the most important breakthroughs of our time,” says Taisia, the creator of the first Natural Bio-Photon Technology. “We “cracked the code,” harnessing and consistently replenishing the body’s absorption of biophotons into all cellular and sub-atomic levels! We continue to study the influence of biological photons on various aspects of life, health, and wellness, attracting independent specialists.” <img class="wp-image-31162 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-7-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h3>MAJOR BREAKTHROUGH IN CELLULAR LIGHT RESTORATION</h3> One of the case studies was conducted with independent medical and blood analysis experts. They were invited to observe the effects of biophoton energy applied to the blood. The entire team was stunned by what they saw. Cells that were prematurely dying were restored back to their original state with a healthy electrical charge. Blood flow was restored, and toxins and pathogens were eliminated in record time. &nbsp; Typically, after 10-12 minutes, cells outside the body would perish. One of the most jaw-dropping observations in this study was the cells survived for over 30 minutes and even replicated. This is the height of anti-aging and regenerating your own stem cells! &nbsp; “BUT that’s the natural function of a biological photon,” says Dr. Joshua Helman, M.D., a double board-certified physician in microbiology who studied biophotons during his training at Harvard &amp; MIT. During our testing and investigations, we saw how a person's physical and energetic components receiving pure, concentrated biological energy included self-healing and harmonized vital processes. We recorded how a person’s first time holding an ELUUMIS device for 15 minutes completely balanced his emotional state, cleansed and balanced the chakra system, balanced the Yin-Yang of energy and vibration, and quickly balanced heart and brain coherence. &nbsp; <h3>CONCLUSION</h3> The Eluumis Biophoton device is the fastest way to biohack your way to physical, mental, emotional, and spiritual health. We invite you to experience the world’s most intelligent, powerful, ancient, yet advanced technology that brings our lives back into coherence. Imagine the equivalent of having the power of the sun’s living energy and all its benefits at your fingertips. Eluumis Biophoton technology will change your life from the moment you touch it! We wish you vitality, happiness, and health. Scan the QR code for more information on Eluumis and how you could improve your well-being with this healing device. <img class="wp-image-31168 size-medium alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Biophoton-QR-Code-300x300.png" alt="" width="300" height="300" /> &nbsp; &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/07/Eluumis-Cover.png</images> <url>https://topdoctormagazine.com/wellness/eluumis-biophoton-the-power-of-the-sun-in-your-hands/</url> </article> <article> <ID>31115</ID> <title>Davis Advanced Health System 2.0</title> <publishDate>2024-07-01 14:30:18</publishDate> <description><div class="et_pb_section et_pb_section_86 et_section_regular" > <div class="et_pb_row et_pb_row_86"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_86 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_86 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The Triuvne: mind + body + spirit + hardcore bodybuilding = a skilled blending of science, sweat, and empiricism In 2024, Davis Advanced Health System (DAHS) celebrated its 47th year of continual operation. DAHS is, and always has been, an eclectic blending of disparate disciplines, differing strategies, diverse methodologies, and ancient wisdom juxtaposed with cutting-edge science. Scientists seek to expand their knowledge, while fundamentalists seek to defend fixed positions. Being science-based and expansive, DAHS has undergone 47 years of continuous evolution. Our most recent evolutionary influence came from an unexpected source: the strange, odd, unusual world of hardcore competitive bodybuilding. Experts and mentors told me that bodybuilding was absolutely the worst possible endeavor for an athlete to engage in. I went to college on a baseball scholarship, and as a black belt in karate, I fought and won tournaments. I was informed weight training would “slow down the ballplayer’s reflexes” or “interfere with chi flow.” This was quite possibly the worst advice (offered by fundamentalists!) I have ever gotten. As it turns out, bodybuilding provided me with the final piece, completing the puzzle of wellness and health I had been working on my entire life. Bodybuilding added the piece de resistance, a transformative methodology, to the overarching DAHS strategy. My lifelong occupation is bringing relief to those in pain or injured. I offer guidance to those seeking to overcome health calamities and create remedial regimens for those wanting to improve their current fitness, health, and wellness. The Davis Advanced Health System has accumulated a tremendous amount of knowledge, gathered the hard way - through one cured patient at a time. I am so much better at my tradecraft in 2024 compared to those early days in the 1980s when our science was ancient, and my patient experience was in its infancy. Fast forward to 2024; our science is lightyears superior, and our in-the-trenches empirical knowledge is now encyclopedic. <img class="wp-image-31123 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Davis-Advance-2.0-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; In 2017, I unexpectedly took my own health, wellness, fitness, muscularity, leanness, and vitality to the next level when I became immersed in competitive bodybuilding – this commencing at the advanced age of sixty-six. Over the next six years, I participated in a series of competitions. In each successive outing, each successive year, I moved up in my competitive placing. In 2023, I won the National Physique Committee (NPC) national championships in my age division and weight class. In doing so, I won the right to compete as an International Fitness and Bodybuilding Federation (IFBB) professional bodybuilder. In 2024, I won the IFBB world championships in my age division and weight class. IFBB bodybuilding judges are the strictest and most credentialled in all of bodybuilding. These cold-eyed professionals verified the dramatic and consistent improvements in my all-natural physique. The lessons I learned during my recent bodybuilding career are now woven into the existing DAHS methodology – creating a sort of DAHS 2.0. My bodybuilding realizations have tremendous applicability for “regular folks,” those simply interested in improving their physique and degree of fitness. At DAHS, the overarching “bodybuilding template” has been integrated, skillfully modified, and made “user-friendly” for individuals with zero athletic ambitions and no competitive aspirations. The primary reasons the bodybuilding template delivers its promised results are the degree of intensity generated in training and the degree of precision required nutritionally. Mild training and semi-strict dieting will only get a person so far. First, those who want to optimize their fitness must establish a comprehensive template. Then, learn how to inject intensity into the training and precision into the dieting, thereby accelerating “the process.” Weekly resistance training and near-daily aerobic exercise require limit-equaling or limit-exceeding effort. Capacities shift day to day and week to week. However – we can give 100% of what we are capable of on that day. <img class="wp-image-31120 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Davis-Advance-2.0-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Jettison all industrial foods, fake foods, stuff that comes in a plastic bag, fast food, sweets, sodas, beer, food out of cans, and zero in on insulin-spiking foods… clean up the food content, break the day’s calories into smaller meals and more frequent “feedings.” No cheat days or time off. Nutrition is what drives and characterizes the process. Many bodybuilders will use “supplement meals” regularly. A protein shake and a sports nutrition bar (assuming you select the right ones) can provide 40-50 grams of protein, 80 grams of slow-release carbohydrates and 400 calories. Mimic the bodybuilding template: combine resistance training, cardiovascular training, and diet discipline. Add training intensity and get serious about cleaning up food and drink. Do so for three months. You will undergo an incredible physical transformation if you are tenacious and adhere to the protocol. At the end of the first month, you will notice profound physical changes; at the end of the second month, friends and family will notice and comment; at the end of the third month, strangers will notice. Use bodybuilding tactics to reinvent yourself. Each interrelated discipline needs to have its own individualized goals, separate guidelines, and signature techniques. Bodybuilding has innumerable intricate specifics. What lessons were learned from my blending of DAHS with the late-in-life lessons I learned from bodybuilding? As the creator, longtime subscriber, and beneficiary of the benefits of DAHS, I had a jump-start on health and wellness. However, despite being “fit for my age,” I lacked the “super fit” levels that lay dormant within me. Bodybuilding systematically increased my training capacities, hardening and muscling up my body. I had unwavering adherence to the bodybuilding nutritional approach. Here are bodybuilding’s big check squares… &nbsp; <img class="wp-image-31121 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Davis-Advance-2.0-3-819x1024.png" alt="" width="819" height="1024" /> <ul> <li> Establish the overarching template: Differing disciplines combine to make up the bodybuilding template. Nutrition is the foundational practice of bodybuilding and underpins resistance training and aerobic training. Establish the rhythm between the reoccurring training and multiple mini meals. After a protracted period, the body shifts from carb-burning to a fat-burning metabolism.</li> <li> Resistance training: Bodybuilding resistance training differs from strength training. The goal is to “pump” a targeted muscle, whereas strength training seeks to increase poundage handling ability. Classically, the bodybuilder repeatedly pumps a muscle. There are 3-4 exercises per body part, 3-5 sets per exercise, 8-15 rep sets, and 3-4 body parts per workout. Sessions are necessarily long.</li> <li> Bodybuilding nutrition: Consume 4-6 clean-calorie meals every day. Break the day’s calories into smaller, easier-to-digest amounts. What are clean calories? Lean protein, fiber carbs, complex starch carbs, and natural organic foodstuffs. The backbone of bodybuilding nutrition is the expert use of regular food. Most bodybuilders supplement with a quality protein powder. Always synchronize nutrition with training.</li> <li> Aerobic element: Cardio is critical. The secret to improving body composition is to lock in a strict bodybuilding diet and use cardio exercise to jack up the metabolism, thus amplifying body fat oxidation. Elite bodybuilders engage in pre-breakfast cardio to take advantage of low glycogen coming off the “sleep fast.” Sweat is commonsense proof that cardio is sufficiently intense.</li> <li> DAHS + Bodybuilding: Davis Advanced Health System is based on hard science, modern technology, consistent monitoring, and five decades of patient experience. As DAHS has evolved and matured, experience has guided our evolution. The additional knowledge gained via my immersion into bodybuilding has altered and improved DAHS. Progress is our most important product.</li> <li> Blood work—before, during, and after: DAHS has made the analysis of the patient’s blood the primary determiner of progress. While we monitor body fat percentile, body weight, etc., we use the periodic blood profile analysis as a primary benchmark. As the old science saying goes, “Blood doesn’t lie.” One of the goals of DAHS is to improve patient blood profiles over time and with corrective action.</li> <li> Metabolic typing: I have long subscribed to the tenets of metabolic typing and the idea that each of us is predisposed to operate optimally using certain nutrients and should studiously avoid other nutrients. Some foods make for poor food fuel, and some foods make for excellent food fuel; it depends on our metabolic “type.” Simple testing determines our optimal food fuels.</li> <li> Supplements: Taking the wrong supplements in the wrong amounts at the wrong time is counterproductive and a waste of money. Conversely, taking the right supplements in the right amounts at just the right time will amplify and accelerate progress. The trick is knowing which supplements to take, when, and in what amounts. Every supplement should have a specific reason for being taken.</li> <li> Mind Games and Neuroplasticity: One reason I took up competitive bodybuilding at an advanced age was that I was seeking a new endeavor that would invoke the miracle of neuroplasticity. I wanted a brand-new undertaking, something that I had zero background or experience in. I was a bodybuilding ignoramus, which made it a perfect neuroplasticity choice.</li> <li> Putting it all together: I made bodybuilding a lifestyle. I ate six meals a day. I really enjoy the foods that make up the bodybuilding diet. Over time, the bodybuilder becomes better at food prep; you learn new ways to inject flavor into the narrow band of repeating foods like chicken, fish, shellfish, lean beef, fiber vegetables, and complex carbs. The result-oriented training was always a joy and never a chore.</li> </ul> <img class="wp-image-31122 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Davis-Advance-2.0-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; At Davis Advanced Health System, our reoccurring goal is to heal whatever malady, condition, injury, or adverse health situation a patient might find themselves in. Many patients and students desire more once they attain or regain physical health and wellness hemostasis. They want to optimize their fitness, more muscularity, and serious leanness. People are inquisitive and ask me about the tenets of bodybuilding. I tell them that result-producing bodybuilding is not a casual undertaking; I make them aware of the depth and totality of the commitment. I have good news: Done right, bodybuilding delivers the promised results. While its tenets and commandments are harsh and uncompromising, the rapidity of results is directly proportional to the totality of the commitment. As an extra-added bonus, hardcore, all-natural, holistic bodybuilding is indisputably the optimal system for slowing the aging process. As it turns out, bodybuilding is the finest anti-aging system ever devised. Trust me, I know this to be true.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Davis-Advance-2.0-Cover.png</images> <url>https://topdoctormagazine.com/wellness/davis-advanced-health-system-2-0/</url> </article> <article> <ID>31098</ID> <title>The Top 5 Fermented Foods to Heal Your Gut</title> <publishDate>2024-07-01 14:17:40</publishDate> <description><div class="et_pb_section et_pb_section_87 et_section_regular" > <div class="et_pb_row et_pb_row_87"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_87 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_87 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">So, you want to focus on gut health. Or, if you’re new to this, I’m here to tell you that you should! Poor gut health has been linked to <a href="https://topdoctormagazine.com/wellness/health-nutrition/listen-to-your-gut-why-you-need-to-prioritize-gut-health-this-new-year/">several serious health issues</a>, like thyroid problems, rheumatoid arthritis, MS, cancer, and many others.1 Suffice it to say gut health is essential! One surefire way to help your gut is to consume probiotics, which are easily found in fermented foods. Before you wrinkle your nose, you don’t need to eat anything like pickled eggs. Fermented foods can be as <a href="https://draxe.com/nutrition/fermented-foods/">common as coffee or chocolate</a>.2 Not all fermented foods are made the same. You want to ensure they contain probiotics, which will aid the good bacteria in your gut. Here are some of the most beneficial ones. <h2>Best fermented foods for your gut</h2> <h3>Yogurt</h3> If you like dairy, yogurt is an excellent source of probiotics. It’s full of vitamins like calcium, potassium, and vitamin B12. Make sure to get yogurt with live cultures because <a href="https://www.healthline.com/nutrition/8-fermented-foods#8.-Probiotic-yogurt">not all yogurts have probiotics</a>.3 <a href="https://www.healthline.com/nutrition/8-fermented-foods#8.-Probiotic-yogurt">Some studies show</a> that yogurt has helped lower blood pressure, improve bone density, and prevent weight gain.4 It’s best to pick an unsweetened yogurt and add fruit or honey to help the taste. Getting it unsweetened can help you control the quality and quantity of the sugar in the yogurt. You could opt for goat or sheep’s milk if you have trouble with cow dairy. Either way, it’ll be beneficial if it’s <a href="https://draxe.com/nutrition/fermented-foods/">grass-fed and organic</a>.5 <a href="https://www.health.com/fermented-foods-7970958">Greek yogurt</a> is a good probiotic option and contains extra protein to help you reach your daily intake goals.6 Greek yogurt does have a more bitter taste than the “fun” yogurts, so you could add some honey to sweeten it. With some blueberries and granola, you’ve got a great snack! &nbsp; <img class="wp-image-31105 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/The-Top-5-Fermented-Foods-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Kefir</h3> Kefir is good for <a href="https://www.healthline.com/nutrition/8-fermented-foods#1.-Kefir">helping digestion and reducing inflammation</a>.7 Inflammation has been linked to chronic issues like heart disease and cancer. Kefir and yogurt have the <a href="https://www.health.com/fermented-foods-7970958">most data showing their probiotic benefits</a>.8 If you have some sort of lactose intolerance, kefir may or may not work for you, though it doesn’t have as much lactose as milk. This one has a more sour, distinct taste, so if you think Greek yogurt is too bitter, you might not like it. I’d recommend offsetting the taste by adding something sweet like honey or fruit or even adding it to your yogurt or smoothie. Believe it or not, you could even use it to marinate chicken! <h3> </h3> <h3>Sauerkraut</h3> If you don’t do dairy, you could opt for a probiotic like sauerkraut. It’s an excellent addition to sandwiches, burgers, casseroles, and soups. This condiment has actually been around for centuries. It has <a href="https://draxe.com/nutrition/fermented-foods/">ancient ties</a> to Germany, Russia, and China, with cuisines going back 2,000 years.9 It’s low in calories and<a href="https://www.healthline.com/nutrition/8-fermented-foods#7.-Sauerkraut"> full of fiber and vitamins C and K</a>.10 Make sure your sauerkraut is unpasteurized so it still has beneficial bacteria. The best way to ensure this is to look for refrigerated sauerkraut, as that indicates its freshness. Keep in mind that sauerkraut <a href="https://www.health.com/fermented-foods-7970958">does not work well for people with irritable bowel syndrome</a>.11 It’s best to try a tablespoon at a time and see how your stomach takes it. &nbsp; <img class="wp-image-31106 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/The-Top-5-Fermented-Foods-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Kombucha</h3> Made from green or black tea, kombucha is one of my go-to’s for probiotics since I don’t consume a lot of dairy. It’s fizzy and tasty, making it a great alternative to soda. Kombucha can be beneficial for reducing inflammation, boosting your immune system, and aiding digestion. Additionally, it could help fight against heart disease and cancer. Just be sure you read the ingredients to ensure you’re getting a good one that doesn’t contain harmful additives. It’s best to <a href="https://culturesforhealth.com/blogs/learn/how-often-should-you-drink-kombucha">start small when drinking kombucha</a>, especially if you’re new to consuming probiotics.12 A safe amount could be about 4 ounces a day. You’ll want to begin slowly and see how your body reacts, as too much could cause bloating or hindered sleep. <h3> </h3> <h3>Kimchi</h3> Kimchi is a Korean food that’s made from fermented vegetables like cabbage. It’s good for <a href="https://www.healthline.com/nutrition/8-fermented-foods#6.-Kimchi">improving cholesterol and insulin</a>.13 One study followed people with prediabetes who ate kimchi for almost five months. After that period, their insulin levels went down, along with their blood pressure and weight. Like many other fermented foods, Kimchi is good for <a href="https://www.health.com/fermented-foods-7970958">fighting cancer, lowering cholesterol, and boosting the immune system</a>.14 You don’t need a lot of kimchi. Like some of the others, try a little bit at a time and make sure your stomach has a good reaction to it. You will probably want to add a small amount to your food, given its distinct taste. You could add it to a sandwich, salad, or warm bowl of food. <h2> </h2> <h2><img class="wp-image-31107 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/The-Top-5-Fermented-Foods-3-1024x536.png" alt="" width="1024" height="536" /></h2> &nbsp; <h2>Closing Thoughts</h2> This list is by no means extensive, but these are some excellent options to help your gut. Others include apple cider vinegar or foods made from soybeans, such as tempeh, miso, and natto. I’m personally not a fan of soy, but these can serve as other dairy-free options. Lastly, if you want to heal your gut, I’d advise against taking too many probiotics. It’s best to start slowly and build on that based on how your body feels taking them. A little can go a long way!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/The-Top-5-Fermented-Foods-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/the-top-5-fermented-foods-to-heal-your-gut/</url> </article> <article> <ID>31081</ID> <title>Could Amazon or Google hold the key to the future of public health diagnostics?</title> <publishDate>2024-07-01 14:04:35</publishDate> <description><div class="et_pb_section et_pb_section_88 et_section_regular" > <div class="et_pb_row et_pb_row_88"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_88 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_88 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Anyone who works in medical technology knows that the industry is currently focused obsessively on two prime targets: maximizing the availability of self-testing and contributing to the common goal of achieving net zero. A third priority can now be added to those—attempting to find a way to make those twin targets mutually achievable rather than, what seems increasingly to be the case, canceling each other out. In the evolving landscape of MedTech, biotech, and life sciences, the pursuit of sustainable practices has become paramount. In addition to meeting their own environmental, social, and governance (ESG) ambitions, companies know that they are unlikely to win public tenders or private contracts unless they are committed to reducing their carbon footprint. At the same time, the combination of cash-strapped public health providers and a greater public understanding and acceptance of self-testing following the Covid pandemic has seen a general movement of medical diagnosis out of hospitals, health centers, and GP surgeries and into high street pharmacies, private testing centers, and even in patient’s homes. One of MedTech’s abiding ambitions is to satisfy the ongoing demand for a universal reader, akin to the fabled Tricorder from science fiction, capable of performing multiple diagnostic tests on a single platform. This potential panacea promises not only substantial cost savings but also a significant reduction in carbon footprint. However, this is where we hit a problem, as businesses face the challenge of overcoming a traditional reluctance to share information and ideas that will be necessary to achieve this lofty goal. A primary roadblock to collaborative efforts stems from companies' disinclination to share intellectual property. The fear of losing proprietary technologies and know-how stifles collaboration, even in pursuing groundbreaking solutions. This cautious approach results in smaller businesses continuing to manufacture their own devices rather than pooling resources and expertise. &nbsp; <img class="wp-image-31087 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Could-Google-or-Amazon-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; While commendable, the push towards near-patient, point-of-care testing faces other practical challenges. The need for multiple devices to perform various tests creates logistical issues, including space constraints and increased potential for human error. Additionally, the sustainability aspect raises questions about the environmental impact of manufacturing and disposing of devices, especially those reliant on plastics. Balancing sustainability with functionality becomes a critical consideration. The current regulatory environment poses challenges for introducing sustainable materials and practices. Their familiarity with and regulatory acceptance of certain materials may discourage companies from exploring more sustainable alternatives, perpetuating the status quo. Companies in the MedTech sector often manufacture their own devices, and financial incentives lie predominantly in the proprietary tests they run on those devices—the lack of a compelling reason to collaborate on a universal reader further hampers progress. This is reminiscent of the early days of the automotive industry when numerous companies independently produced entire cars rather than specializing in specific components. The delicate balance between fostering innovation and embracing sustainable practices becomes apparent. Innovations in testing methods and devices must align with sustainable principles to ensure long-term viability and minimize environmental impact. Given the intricate challenges hindering the development of a universal reader, one of the global tech giants may provide a potential solution. &nbsp; <img class="wp-image-31086 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Could-Google-or-Amazon-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; These industry leaders possess the financial and intellectual resources needed to drive transformative change. By taking the lead in developing an open-source universal reader, these companies could spearhead a collaborative effort that transcends individual interests. The Big Four tech companies—Alphabet, Amazon, Apple, and Microsoft—are already intensifying their efforts to penetrate the healthcare market. Each is focusing on specific segments of the industry to reshape and innovate. By leveraging its cloud services and acquisitions, Amazon is making significant strides in pharmacy, medical supply chains, and telehealth through initiatives like Amazon Care and PillPack. Apple, under Tim Cook's leadership, is positioning its consumer products, especially the Apple Watch and iPhone, as portable health hubs. They aim to facilitate clinical research and improve patient-provider communication with features like Health Records. Alphabet, with its expertise in AI and data storage, is driving industry-wide advancements in predictive analytics and precision medicine. Its acquisition of Fitbit has expanded its capabilities in digital health tracking, while partnerships and strategic hospital collaborations underscore its commitment to solving interoperability challenges. <img class="wp-image-31088 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Could-Google-or-Amazon-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Meanwhile, Microsoft is concentrating on the healthcare cloud market through Azure, empowering providers and payers with data analytics tools to target specific populations for better outcomes. Their initiatives collectively offer solutions to interoperability issues, data-sharing gaps, and drug development streamlining. While consumer trust in tech companies handling health data remains a concern, as does the cybersecurity crisis affecting healthcare firms, one or more of them has the scale and resources to establish a collaborative platform where ideas and technologies are shared transparently, fostering a collective approach to innovation. They could help to champion sustainability by investing in research and development, focused on eco-friendly materials and manufacturing processes. By promoting recyclable or biodegradable materials, a global giant could set new industry standards and encourage others to follow suit. They could also leverage influence to advocate for regulatory changes that support the integration of sustainable practices. By actively engaging with regulatory bodies, a global giant could pave the way for a more flexible regulatory environment conducive to innovation and sustainability. They could also offer financial incentives or other benefits to companies willing to collaborate on the development of a universal reader. By aligning individual interests with the greater goal of industry advancement, a global giant can break down barriers to collaboration. &nbsp; <img class="wp-image-31089 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Could-Google-or-Amazon-4-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The quest for a universal reader in the MedTech sector is fraught with challenges, from intellectual property concerns to sustainability issues. However, by harnessing the resources and influence of a global giant like Microsoft or Amazon, the industry may find a way forward. Collaboration, transparency, and a shared commitment to sustainability could pave the path toward a future where a universal reader revolutionizes diagnostic testing, benefiting both the industry and the planet. It's time for industry leaders to rise above individual concerns and collectively shape a more sustainable and innovative future for MedTech. Ivor Campbell is the Chief Executive of Callander-based Snedden Campbell, a specialist recruitment consultant for the medical technology industry. <img class="wp-image-31090 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Could-Google-or-Amazon-5-1024x536.png" alt="" width="1024" height="536" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Could-Google-or-Amazon-Cover.png</images> <url>https://topdoctormagazine.com/technology/could-amazon-or-google-hold-the-key-to-the-future-of-public-health-diagnostics/</url> </article> <article> <ID>31062</ID> <title/> <publishDate>2024-07-01 13:38:12</publishDate> <description><div class="et_pb_section et_pb_section_89 et_section_regular" > <div class="et_pb_row et_pb_row_89"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_89 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_89 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dominika Laureto (maiden name Liwinska) was born in Poland and grew up in a communist country. Her family was poor, along with plenty of other families who were also struggling. She said that her family had become conditioned to be strong-minded because they did not know there was a better way to exist. “As children, we had to be very creative just to survive, and we found ways to find happiness. We were melting sugar in a pan to make candy and other treats that we didn’t have access to,” Dominika shared. After Poland became a democratic country, her family was introduced to quality products and services that Europeans and Americans took for granted. Still, they remained in a low-income bracket and couldn’t afford to splurge on this new way of life. When Liwinska went to college in the United States, she only had $500 in her pocket. Her story is remarkable. In Poland, she graduated number one academically in high school. She received a college scholarship and decided halfway through to finish her studies in the United States. “I came here for my American dream with nothing but five hundred dollars and a winning attitude. I learned to survive no matter what and never gave up,” Dominika reflected. <img class="wp-image-31071 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dominika-Laureto-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; At first, Dominika cleaned houses and lived in the basement of another Polish family. She was attending college to study English as a Second Language (ESL). Her professors and mentors suggested that she enroll in regular courses as she worked and went to school. She eventually enrolled in nursing school and worked through college with no loans. After Dominika became a nurse, she worked in a hospital in the busy Emergency Department for eight years and realized that Western medicine was difficult for her. “It just made me realize this is not how I wanted to practice medicine. I don't want anyone to misunderstand because I know most doctors in the United States are great. However, there’s a pervasive idea that the healthcare system is broken, which I tend to agree with. Working in the emergency department was an eye-opener because there are so many people who come through the door who are chronically sick on fifty different medications, and we wonder how they got there. Where were they ten years ago? What was happening to their health, and why weren’t the underlying symptoms being addressed?” she explained. Working in emergency medicine opened Dominika’s eyes to the fact that she wanted to focus on prevention for her own patients. “Most doctors using modern and westernized medicine aren’t truly looking into what’s going on with their patient's health. Very few practitioners look at the patient holistically or take the time to explore the root cause of the patient’s problem. I knew I could be part of something special that educates clients with a primary focus on prevention,” Dominika emphasized. <img class="wp-image-31072 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dominika-Laureto-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>The Birth of Supreme Wellness &amp; Aesthetics </h3> Dominika Laureto opened a business that provides aesthetics and wellness. She created a wellness clinic that helps chronic patients treat a variety of long-term health issues. Dominika states her overall health and wellness philosophy: “There are some basic keys to being healthy. Taking care of your diet is important, engaging in physical activity because movement is vital, prioritizing sleep, and focusing on your mental health to avoid getting sick later in life.” Dominika’s clinic, <a href="https://supremewellness.co/">Supreme Wellness &amp; Aesthetics,</a> has assisted many patients, including stroke victims, cancer patients, and paralysis patients. “I initially founded the aesthetic clinic because I was extremely burned out from working as an ER nurse. I was someone who dedicated myself one hundred percent, working twelve-hour shifts six days a week. I had no days off and was fully committed to the ER department. After eight years there, I realized there was nothing I could change in that reactive environment regarding preventative health.” she explained. She turned to one of her coworkers, who had become an aesthetics nurse, for advice. After her talk, the spark was lit for Dominika to make an impact on others and influence them in a way that can prolong their health. She became addicted to increasing patients' longevity and combined aesthetics and wellness into one practice through a holistic approach. &nbsp; <img class="wp-image-31073 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dominika-Laureto-3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Why Holistic Approaches Stand Out Amongst the Medical Community </h3> “We are looking at the person as a whole, so we're taking into consideration that there's virtual health, mental health, emotional, physical, social, or even a family aspect of health. Considering all those factors, your treatment plan is much different than just the standard template.” Dominika said. Dominika has learned that if a patient is not doing well emotionally or mentally, steps must be taken before doing anything aesthetically to get the patient's desired results. Often, patients think that utilizing Dominika’s clinic’s aesthetic services will improve their mental well-being, but she does not practice this way. She encourages her patients to find the root of the problem and not just focus on the aesthetic results. Supreme Wellness &amp; Aesthetics focuses on many other wellness factors when a patient enters care. For example, the immune system has many benefits to a person's overall well-being. By improving the immune system through treatments at Supreme Wellness &amp; Aesthetics, you will feel optimal, which in turn makes you look better. “For instance, if we treat the underlying problems of chronic inflammation, your skin will look better. Removing an intake of excessive alcohol from your diet can make huge improvements in your physical appearance as well. There's the aesthetic benefit of incorporating a healthy lifestyle and preventative care.” Dominika emphasized. “Diet and exercise have a huge impact on us, whether we have underlying health conditions or not. Almost everything we are eating and drinking now is polluted with chemicals that are harmful to our health, so it’s important to eat nourishing whole foods and drink water high in minerals,” she said. Mental well-being is a vital aspect of Supreme Wellness &amp; Aesthetics’ practice. <img class="wp-image-31074 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dominika-Laureto-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; “If you feel well mentally, you carry yourself differently. The day is easier. You can be challenged with many more tasks and excel at completing them. That’s because your mindset is optimal. That's why we focus on mental well-being just as much as physical health,” Dominika shared. According to Supreme Wellness &amp; Aesthetics, wellness treatments should have a foundation in mental well-being. Other practices have seen the impact of well-being incorporated into aesthetics and are following suit. “They realize that longevity and these aging treatments are the foundation for aesthetics. Fillers and Botox should be icing on the cake after starting to fix or heal your body and mind,” she said. There are wellness techniques that can address healing before ever entering Supreme Wellness &amp; Aesthetics. For instance, getting seven to nine hours of sleep and remaining physically active can influence your well-being far more than patients realize. “That's how we aim to educate our patients. Half of our patient’s success is found in simple things, such as walking, a good diet, no processed food, no alcohol, no smoking, and good sleep,” Dominika told us. &nbsp; <img class="wp-image-31075 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dominika-Laureto-5-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Advancements at Supreme Wellness &amp; Aesthetics</h3> The Supreme Wellness &amp; Aesthetics team consists of one medical doctor with over 40 years of experience in regenerative medicine, a chiropractic doctor practicing functional medicine, registered nurses, aestheticians, and a wellness coach. The team attends training conferences around the United States and Europe to ensure they are using the newest and most advanced techniques and treatment protocols on patients. They utilize social media platforms and biohacker’s input to look for new ways to innovate wellness. “I believe that a medical spa or any aesthetic business should consider the patient's needs. We find that our business has become very successful because we have this primary focus. It’s summed up in one sentence: take care of the patient's needs first, and massive success follows. That’s why we continue to grow,” Dominika said. Supreme Wellness &amp; Aesthetics also focuses on integrity within its business. We believe that we should not administer fillers and other already overdone products to the patient just for more money. “We are trying to be very authentic, and integrity is my number one priority. We will evaluate patients and give recommendations that are best for them. We will give them the best results and won’t recommend unnecessary treatments to anyone,” she said. Dominika Laureto practices what she teaches. Supreme Wellness &amp; Aesthetics came from her incredible mind and time commitment. Her humble beginnings fostered the idea that a wellness spa for patients to receive the treatment they deserve and need for holistic health and overall better well-being was possible. &nbsp; To learn more about Supreme Wellness &amp; Aesthetics, visit the website at <a href="https://supremewellness.co/">https://supremewellness.co/</a> or social media platforms on Instagram <a href="https://www.instagram.com/supreme_wellness_aesthetics/">https://www.instagram.com/supreme_wellness_aesthetics/</a> and <a href="https://www.instagram.com/dominika_supremeaesthetics/">https://www.instagram.com/dominika_supremeaesthetics/</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Dominka-Cover-Holder.png</images> <url>https://topdoctormagazine.com/wellness/dominika-laureto-and-the-founding-of-supreme-wellness-aesthetics/</url> </article> <article> <ID>31045</ID> <title>A Legacy of World-Class Dentistry and Emerging Technology: An Interview with Dr. Paul Ouellette</title> <publishDate>2024-07-01 13:37:19</publishDate> <description><div class="et_pb_section et_pb_section_90 et_section_regular" > <div class="et_pb_row et_pb_row_90"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_90 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_90 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We recently had the privilege of interviewing Paul Ouellette, DDS, MS, AFAAID, ABO, an Orthodontist and dental implant specialist who is leading the way in high-tech dentistry. &nbsp; “I stumbled into the world of dentistry by a happy accident,” Dr. Paul Ouellette reminisced. &nbsp; Young Dr. Ouellette became an orthodontic patient at age 13. Though his dad was a businessman, his family did not have much money for orthodontics, so they decided to take young Ouellette to Loyola University in Chicago to be screened as a patient. There, he met a resident assigned to his case who was working on his PhD, Dr. Don Hilgers. As a patient, young Ouellette was fascinated by the field of orthodontics and was a key illustrator for Dr. Hilgers’ thesis. After Dr. Hilgers completed his PhD studies, young Ouellette stayed in touch with his mentor in college. He applied to attend dental school with Dr. Hilger’s guidance at Loyola Chicago after graduation from Texas A&amp;M in 1962. &nbsp; In dental school at the time, students would take 2D X-rays and pictures of the patients’ heads and trace the anatomy to make measurements and diagnose cases. Patients are now digitized in 3D to be viewed and diagnosed in 3 dimensions. &nbsp; “I’ve been involved from the very beginning when things were more primitive or low-tech compared to where they are now - in a more digitized and high-tech format,” he shared. &nbsp; <img class="wp-image-31050 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dr.-Ouellette-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; When Dr. Ouellette completed his orthodontic program in 1972, he was offered a clinical director position in an orthodontic program that had only eight residents. He became close with these eight residents when he began teaching orthodontics. &nbsp; “I really learned my orthodontics when I started teaching it. We all learned together under the excellent head of the department,” he said. &nbsp; Dr. Ouellette graduated dental school in 1970 and has been a dentist for 54 years and an orthodontist for 52 years. After working in education and building orthodontic practices in Georgia and Florida, he retired early and moved to Florida. Upon moving, Dr. Ouellette looked up a classmate from Loyola Chicago who was part of a group specialty dental practice that offered specialized dentistry, such as oral surgery, endodontics, and periodontics. He decided to un-retire and ended up helping the group build four locations for their practices. &nbsp; <img class="aligncenter wp-image-31189 size-full" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/3D-Dentist-iPad-Book-Cover.jpg" alt="" width="562" height="764" /> Dr. Ouellette includes content from his book '3D Dentists' during his lectures. &nbsp; “I have helped develop over 33 group specialty locations during my career. My two boys became dental specialists as well, and since then, we've been involved very deeply as a family in the specialty side of dentistry,” he said. &nbsp; Dr. Ouellette became an implant dentist because his personal dentist, Dr. Ed Mills, was an implant educator. His son Jonathan’s decision to pursue a career in the same specialty of dentistry also sparked his interest in pursuing this new path. Dr. Ouellette, Sr. received his certification from the American Academy of Implant Dentistry and now teaches orthodontics and implant dentistry at the Georgia School of Orthodontics. &nbsp; Dr. Ouellette will continue his 50+ Year dental career because he has several inventions he wants to bring to market. He has created an affordable provisional dental implant called the <a href="https://www.tadplant.com">TADplant</a>. In addition, his “perfect smile” 3D printed retention device (Retainer) is a solution for patients who cannot currently afford Orthodontics or full mouth reconstruction procedures. For more information, see <a href="http://www.tadplant.com">www.TADplant.com</a>. &nbsp; <img class="aligncenter wp-image-31051 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dr.-Ouellette-2-819x1024.png" alt="" width="819" height="1024" /> Dr. Ouellette on a Medical Mission to Ecuador. <h2> </h2> <h2>The TADplant</h2> According to <a href="https://www.tadplant.com">Dr. Ouellette’s website</a>, a dental implant is a “surgical component that interfaces with the bone of the jaw or skull to support a dental prosthesis such as crowns, bridges, dentures, facial prostheses, or to act as an orthodontic anchor.”1 Implants can be expensive and more prolonged procedures in a regular dental or orthodontics office. &nbsp; However, Dr. Ouellette has provided a unique way to receive affordable and efficient dental implants. His <a href="https://www.tadplant.com">TADplants</a> are affordable for anyone requiring temporary dental implants that are not permanent.2 Those needing permanent implants can take their time to save money for more costly procedures in the future or choose to keep their TADplants for more than four years. &nbsp; “TADplants are implants that patients can afford. Dentists charge about $50,000 per dental arch when they do full arch cases, which can be very expensive for most patients. Many people can't afford that. TADplant-trained Dentists are encouraged to charge only $1,500 for a temporary dental implant, including the crown. It's provisional, meaning it's temporary,” Dr. Ouellette explained. &nbsp; The TADplant is ideal for patients who have not lost all their teeth or can’t afford to spend $40,000 to $50,000. It’s a provisional, temporary solution. Dr. Ouellette’s longest clinical trial patient has had their TADplants for 11+ years. Another positive feature of the TADplant is that it can be placed in the mouth within a minute and taken out in 20-30 seconds. &nbsp; “I've designed them to be very non-invasive. It is screwed in like a wood screw into a board, then gently turned and can be noninvasively removed two to ten years later. The patient can then get insurance or save money for more expensive future procedures. It’s proven that people with bad teeth don’t make as much income and may not have the same employment or significant partner opportunities as people blessed with perfect teeth. This procedure is done without having to spend a fortune to build a better life with a beautiful smile.” Dr. Ouellette emphasized. &nbsp; <img class="wp-image-31052 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dr.-Ouellette-3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Educator and Dental Professional </h2> For more than ten years, Dr. Ouellette worked with his sons, who are dental professionals, while he was also teaching part-time. During that time, he was recruited to open the largest orthodontic program in the world, the Georgia School of Orthodontics. Dr. Ouellette became the first clinical director, and the program has grown now to 145 residents attending. &nbsp; “I came to Atlanta from Jacksonville, where I previously taught, to open the GSO program. There were initially 3-4 full-time faculty, and now we're in the program's eighth year. We currently have one of the top programs in the world, and we continually receive the best Top Doctor ratings. When you visit our school’s website, you'll see we’re a force to be reckoned with.” He told us. &nbsp; One-third of the residents or more at Georgia School of Orthodontics are from foreign countries. Some come from generations of dental and medical fields, and some are first-timers. Dr. Ouellette intentionally seeks to mentor the students who attend GSO programs as Dr. Hilgers did when he was an orthodontic resident. &nbsp; <img class="wp-image-31053 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dr.-Ouellette-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>The Future of Orthodontics for Dr. Ouellette</h2> “Dentistry is a high-tech industry now. Medicine and dentistry would not function as well as they do if they didn't have all the current advanced technology. Orthodontic practices started out analog and ended up in the digital age,” he explained. &nbsp; Mobile clinics are another project Dr. Ouellette has been working on. In these clinics, he plans to go to underserved communities to conduct free triage screenings and direct patients to where they can receive affordable help. Some of these mobile clinics will conduct non-invasive procedures and be referred to local doctors who support the charity. The plan is to become a nonprofit with donations and funds to pay the staff and help patients find where they can afford dentistry. &nbsp; “We'll become the trusted dental clinic on wheels, digitally scanning new clients who haven’t previously had access to affordable dental care,” he said. &nbsp; Dr. Ouellette is a published author, having written and co-written several books about new techniques in implant dentistry, orthodontics, and the evolution of the new digital world. He has also written several journal articles and published papers on orthognathic surgery and TMJ, sharing his extensive experience in the fields of orthodontics and implant dentistry. &nbsp; For more information on Dr. Ouellette’s Specialty Clinics, TADplants, practice management or the future of dentistry, visit Georgia School of Orthodontics at <a href="https://bracestoday.com">https://BracesToday.com</a> and his family’s website at <a href="https://dentalspecialists.com">https://dentalspecialists.com</a>. &nbsp; <img class="aligncenter wp-image-31054 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dr.-Ouellette-5-1024x536.png" alt="" width="1024" height="536" /> Barbee, a public figure, Caribbean Reggae-Pop singer and actress, and Dr. Ouellette are partners in an offshore medical tourism service for cosmetic surgery and dentistry. Look out for our article with Barbee, coming soon! You can listen to the song track she composed for the Global Summits meeting in Sardinia, Italy, in 2022 below. &nbsp;  <audio class="wp-audio-shortcode" id="audio-5071-1" preload="none" style="width: 100%;" controls="controls"><source type="audio/mpeg" src="https://topdoctormagazine.com/wp-content/uploads/2024/07/Global-Summit-Sound-Track.mp3?_=1" /><a href="https://topdoctormagazine.com/wp-content/uploads/2024/07/Global-Summit-Sound-Track.mp3">https://topdoctormagazine.com/wp-content/uploads/2024/07/Global-Summit-Sound-Track.mp3</a></audio> &nbsp; &nbsp; <h3>Learn more about Dr. Ouellette's family practice by watching the video below.</h3> &nbsp;</div> </div><div class="et_pb_module et_pb_code et_pb_code_0"> <div class="et_pb_code_inner"><iframe width="560" height="315" src="https://www.youtube.com/embed/57Kg1PjovDQ?si=fJh8x6PKkoYxVE6s" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Dr.-Ouellette-Cover.png</images> <url>https://topdoctormagazine.com/oral-health/a-legacy-of-world-class-dentistry-and-emerging-technology-an-interview-with-dr-paul-ouellette/</url> </article> <article> <ID>31028</ID> <title>Elevating Off-Season Performance: A Summer of Growth</title> <publishDate>2024-07-01 13:16:05</publishDate> <description><div class="et_pb_section et_pb_section_91 et_section_regular" > <div class="et_pb_row et_pb_row_91"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_91 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_91 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the final buzzer sounds and the cheers of the crowd fade away, athletes enter the off-season—a period often marked by a unique set of challenges that extend beyond physical training. From navigating mental wellness to maintaining peak physical condition, the off-season journey is as much about self-discovery as it is about physical preparation. Let’s delve into holistic strategies that athletes can embrace to not only stay in shape physically but also nurture their mental well-being during the off-season blues. By prioritizing both physical and mental health during the off-season, athletes can emerge stronger, more resilient, and ready to conquer the challenges that lie ahead.  &nbsp;  The Infrared Sauna Experience  One innovative approach gaining traction among athletes is the use of infrared saunas. Beyond their traditional relaxation benefits, these saunas penetrate deep into tissues, promoting muscle recovery and reducing inflammation. Recent studies published in the Journal of Sports Medicine have highlighted the potential of infrared sauna therapy in improving athletic performance by enhancing blood flow and oxygenation to muscles, thus aiding post-workout recovery.1    Light therapy in infrared saunas, often referred to as chromotherapy, involves exposing the body to colored lights to promote various health benefits. Experts suggest that different colors can stimulate specific energy points in the body, potentially enhancing relaxation, mood, and overall well-being.    Chromotherapy suggests that different colors can positively impact the body in various ways: <ul> <li style="font-weight: 400;" aria-level="1">Red is believed to increase energy and stimulate circulation.</li> <li style="font-weight: 400;" aria-level="1">Green is believed to promote balance and harmony.</li> <li style="font-weight: 400;" aria-level="1">Blue is thought to induce calmness and relaxation.</li> <li style="font-weight: 400;" aria-level="1">Indigo is associated with intuition and spiritual awareness.</li> <li style="font-weight: 400;" aria-level="1">Violet is believed to stimulate inspiration and imagination.</li> </ul>   Visit Sunlighten: <a href="http://www.sunlighten.com">www.sunlighten.com</a> or Clearlight Saunas: <a href="http://www.infraredsauna.com">www.infraredsauna.com</a> for more information.2  &nbsp;  <img class="wp-image-31034 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/A-Summer-of-Growth-1-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  Unlocking Performance with Supplements  Supplementation plays a pivotal role in an athlete's off-season regimen. The right combination of supplements can optimize performance and well-being by enhancing recovery and supporting immune function. Athletes are increasingly turning to supplements like omega-3 fatty acids and amino acids, backed by research published in the Journal of Exercise Science &amp; Fitness, demonstrating their efficacy in muscle repair and cognitive function.3    Coach Ashleigh’s top 5 picks for building strong athletes in their off-season revolve around a combination of these essential supplements, carefully selected to optimize performance, recovery, and overall well-being.    .L-Carnitine: Supports brain health by enhancing cognitive function and reducing mental fatigue, crucial for maintaining focus and performance during training and competition.    Zinc: Enhances testosterone production, which can support muscle growth, strength, and overall athletic performance.    Omega-3 Fatty Acids: Reduce inflammation, support joint health, and promote overall cardiovascular well-being.    Branched-Chain Amino Acids (BCAAs): Promote muscle protein synthesis, reduce muscle soreness, and aid in muscle recovery, especially during periods of increased training volume.    Vitamin D3 + K2: Enhances bone health by aiding in calcium absorption and utilization, supporting muscle function, immune system function, and cardiovascular health, essential for overall athletic performance and recovery.    Harnessing the Power of Vitamin D  Amidst the summer sun, athletes can harness the power of vitamin D to support both physical and mental well-being. Beyond its role in bone health, vitamin D has been linked to mood regulation and cognitive function. Supplementing with vitamin D during the off-season can mitigate the risk of deficiency, ensuring athletes maintain optimal performance levels and mental resilience, according to a 2020 study conducted by Gomez-Pinilla et al.4    <img class="wp-image-31035 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/A-Summer-of-Growth-2-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  Apollo Wristband: A Wearable for Mental Wellness  Technologies like the Apollo wristband offer a unique solution to address the mental aspect of off-season training. This wearable device leverages vibrational therapy to modulate the body's stress response, promoting calmness and focus. Integrating an Apollo device into daily routines can aid athletes in managing stress and enhancing recovery, ultimately contributing to improved performance on and off the field.  &nbsp;  You can find the wristband at www.apolloneuro.com.5    <img class="wp-image-31036 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/A-Summer-of-Growth-3-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  Virtual Support: FaceTime Workouts and Strength Coaching  Virtual workouts and remote coaching have emerged as invaluable tools for athletes during the off-season. Through platforms like FaceTime, athletes can stay connected with their strength coaches, receiving personalized guidance and motivation from the comfort of their own gyms. This virtual support system fosters accountability and empowers athletes to maintain their training regimen regardless of location.  &nbsp;  <img class="aligncenter wp-image-31037 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/A-Summer-of-Growth-4-819x1024.png" alt="" width="819" height="1024" />    PNOE VO2 Max Testing: Precision in Performance  Understanding individual physiological parameters is key to optimizing training strategies. PNOE VO2 max testing offers athletes insights into their aerobic capacity, enabling personalized training plans tailored to their unique metabolic profiles. By fine-tuning training intensity and duration based on scientific data, athletes can maximize their off-season gains and transition seamlessly into the next competitive season.  &nbsp;  You can visit <a href="http://www.pnoe.com">www.pnoe.com</a> for more information.6    <img class="wp-image-31038 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/A-Summer-of-Growth-5-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  The Network of Strength United:  I'm delighted to introduce my esteemed network of coaches and doctors, each possessing unparalleled expertise in the realm of athletic performance. These mentors have been instrumental in my personal growth and professional development. With the right tools and mindset, the off-season becomes not just a period of rest but a transformative journey toward peak performance and holistic well-being.    Whether you're an athlete seeking to optimize your performance or a medical practitioner aiming to enhance athletic outcomes, I wholeheartedly recommend the following individuals:    Eric Allen of ERA Fit  Andre &amp; Susan Benoit, CSSC Education  Anthony Castore of Castore Performance  Coach Cole of Tru U Mindset  Ryan Faehnel, Athletic Performance Specialist  Dr. Eric Fete, The Fitness Physician  Jason “Gus” Gusic of Westside Barbell &amp; Conjugate Tactical  Dr. Michael Peters, Anti-aging Physician  Dr. Jeremy Girmann of Inertia Medical  Kilo Strength Society  Berti Olevertti of No Limit Fitness  Ben Prentiss of Prentiss Hockey Performance  Ashleigh Quint of Uplift Fitness &amp; Wellness  John Quint of Functional Range Conditioning  Butch Reynolds, Olympian &amp; Coach  Milo’s Sarcev, online Performance Coach  Bryan Saunder, Performance Coach  Sarah Scholl, Athletic Performance Coach  Dr. Andreo Spina of Functional Range Systems  Christian Thibaudeau, Thib Army  Annette Verpillot of PosturePro  Derek Woodske, Worldwide Coach  Wesley T. Watson, Worldwide Coach  Adrianne Wilson, Athletic Performance    Each of these professionals has made an indelible mark on the athletic performance industry, and I am confident in their ability to guide and support you in your athletic endeavors.    For inquiries regarding speaking engagements, health, wellness, and strength, please contact Ashleigh Quint at IG @up_lift_gym or via email at Ashleigh@uplift-gym.com.7</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/A-Summer-of-Growth-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/elevating-off-season-performance-a-summer-of-growth/</url> </article> <article> <ID>31013</ID> <title>Mental Health Does Not Discriminate: An Interview with Dr. Shariq Refai</title> <publishDate>2024-07-01 13:14:26</publishDate> <description><div class="et_pb_section et_pb_section_92 et_section_regular" > <div class="et_pb_row et_pb_row_92"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_92 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_92 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When Shariq Refai, MD, MBA, was a young college student at the University of North Florida, a friend told him about a job opening for a technician at a psychiatric hospital in Jacksonville, Florida. Dr. Refai, who was looking for a way to earn some extra money, took the job without knowing much about it. He ended up enjoying the position so much that he worked there for three years, setting the foundation for his lifelong career in psychiatry. "I enjoyed connecting with people from so many different backgrounds. I was able to see how mental illness didn't discriminate, affecting both the homeless and millionaires alike. Working with people in such diverse situations helped me realize that mental illness is universal," he shared. This fueled his passion for psychiatry, leading him to pursue a career dedicated to making a significant impact in the lives of others. "Anyone can struggle with mental health, which inspired me to pursue a career where I can make a difference in people's lives. Seeing patients go from their lowest point to thriving within days of receiving proper treatment has been significant for me. While it may not involve life-saving surgery, providing hope and effective care can make the difference between living and surviving, " said Dr. Refai. <h3>Dr. Refai’s Education and Training </h3> Dr. Refai’s journey in psychiatry started at St. George University School of Medicine, and he completed his training at the University of Hawaii and John Peter Smith Hospital residency programs. He credits these diverse training environments for shaping his approach to psychiatry. Dr. Refai faced unique circumstances at St. George's University in Grenada. The country significantly differed from where he grew up, and Grenada encountered issues commonly found in third-world countries. Power outages during class and water shutdowns during late-night study sessions were not uncommon. Category five hurricane, Ivan, swept through the school during his time there, ravaging the island as well. &nbsp; "It was tough, but looking back, it helped foster a sense of unity among the students. We learned to work together, and it tested our grit. It reminded us of the importance of community and the essentials of life at the time. Being in an island environment without the comforts of home also helped me realize that mental illness doesn't discriminate and affects people similarly, regardless of where or how they live," he said. &nbsp; Training in Fort Worth, Texas, exposed him to a metropolitan area where mental health struggles spanned all socioeconomic statuses. “I was surrounded by millionaires who had the best of everything, yet they still faced mental health struggles just the same as those on the opposite end of the economic spectrum,” he noted. "It reinforced the idea that mental illness is universal and can affect anyone. Regardless of someone’s socioeconomic status, whether they have nothing or have everything, mental health is an important topic to address." &nbsp; <img class="wp-image-31018 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/ShrinkMD-1--819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Athletes and Mental Health</h3> “Athletes face unique mental health challenges due to the immense pressure to perform, the impact of their injuries, and during transition periods in their lives like when they retire,” Dr. Refai explained. "It's also crucial to consider that they can't be on any medications or treatments that affect weight, cause drowsiness, or slow their performance," he explained. Those are things he must keep in mind when serving as a consultant to the Jacksonville Jaguars and the NFL substance abuse program. Athletes are a key focus of Dr. Refai’s practice, requiring a specialized approach to mental health care. He concentrates on understanding specific stressors or lifestyles that can cause or trigger mental illness. Dr. Refai offers interventions that enhance performance and coping strategies for mental health struggles on and off the field. "It is crucial to take a holistic approach because sometimes medications are not the solution. It is essential to build trusting relationships as athletes need to feel understood and supported in their unique circumstances, not unlike anyone else," he emphasized. <h3>Innovative Treatments for Dr. Refai’s Patients</h3> Dr. Refai has incorporated advanced treatment modalities such as electroconvulsive therapy (ECT) and transcranial magnetic stimulation (TMS) into his practice. These nontraditional treatment modalities have provided new hope for patients who suffer from treatment-resistant depression. &nbsp; "For many years, the primary treatment for depression was mainly medication, which left around thirty percent of patients without any significant benefit because some people just wouldn't respond. Recently, we've explored alternative treatments, such as transcranial magnetic stimulation, which goes beyond the traditional methods of treatment," he explained. Dr. Refai introduced this idea to Jacksonville, Florida, in 2014 with his organization. He has been providing noninvasive care for eight years and has helped hundreds of people achieve remission from their treatment-resistant depression. He has also utilized electroconvulsive therapy (ECT), which involves the use of electric currents to induce controlled seizures. ECT is an advanced treatment used for severe depression in patients where medication is not effective. "Although there is a stigma surrounding ECT, modern electroconvulsive therapy is both safe and effective. It offers rapid relief for patients with severe needs and is performed in the operating room under the supervision of an anesthesiologist and a psychiatrist. For some patients, it proves to be more effective than medication," he expounded. <h3>Bridging Medicine and Business</h3> Dr. Refai holds an MBA from Duke University’s Fuqua School of Business, along with his other medical degrees. This unique combination has been instrumental in his ability to manage his practice efficiently. "My business degree has helped me recognize that success is a team effort relying on collective talent and dedication. Any business, regardless of its size, depends on the quality of its people," he said. His business education has played a vital role in improving his skills in practice management, strategic decision-making, and financial management, allowing him to optimize operations. "My MBA has given me the ability to analyze data, understand market trends, and implement effective business strategies, enabling me to optimize operations, enhance patient care, and efficiently expand our services," he stated. <img class="wp-image-31020 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/ShrinkMD2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Expert Care at Your Fingertips: shrinkMD</h3> Dr. Shariq Refai has established a renowned mental health practice that combines medical expertise with a focus on holistic care. His influence extends across multiple states, including Florida, where patients seek out his dedicated approach. He has been featured in various publications for his commitment to mental healthcare. Dr. Refai's expertise in medicine and business has allowed him to create shrinkMD, a virtual platform that directly brings expert mental health care to people's homes. Through shrinkMD, he can offer high-quality and compassionate care to patients, fulfilling his vision of making mental health services more accessible. Reflecting on his career, Dr. Shariq Refai shared, "My primary goal has always been to help as many people as possible and to be the best at what I do. It brings me tremendous joy to have such a significant impact on people's lives through shrinkMD." ShrinkMD enables patients to virtually connect with mental health care professionals to address a wide range of mental health challenges using a holistic approach. To learn more about Dr. Refai and virtual mental health care, please visit<a href="https://shrinkmd.com/"> https://shrinkmd.com/</a>.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/ShrinkMD-Cover.png</images> <url>https://topdoctormagazine.com/wellness/mental-health/mental-health-does-not-discriminate-an-interview-with-dr-shariq-refai/</url> </article> <article> <ID>30987</ID> <title>The Possible Health Hazards of EMF Exposure</title> <publishDate>2024-06-14 17:35:23</publishDate> <description><div class="et_pb_section et_pb_section_93 et_section_regular" > <div class="et_pb_row et_pb_row_93"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_93 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_93 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today's technologically driven world, electromagnetic fields (EMFs) are omnipresent. From Wi-Fi signals to cell phone towers, we are surrounded by various sources of EMFs. While these invisible forces power our modern conveniences, concerns about their potential health hazards have been raised. In this article, we delve into the scientific research surrounding EMF exposure and its possible impacts on human health. &nbsp; <h2>What are EMFs?</h2> It's crucial to grasp the nature of electromagnetic fields to understand the potential risks associated with EMF exposure. EMFs are a form of radiation generated by the movement of electrically charged particles. They exist on a spectrum, ranging from extremely low frequency (ELF) fields emitted by power lines and household appliances to radiofrequency (RF) fields emitted by wireless devices like cell phones and Wi-Fi routers. &nbsp; <h2>EMF Exposure Linked to Cancer</h2> One of the primary concerns regarding EMF exposure is its link to cancer. Several studies have investigated the association between EMFs and cancer risk, particularly focusing on childhood leukemia and brain tumors. A meta-analysis published in the International Journal of Environmental Research and Public Health concluded that there is a consistent and statistically significant association between ELF-EMF exposure and childhood leukemia.1 Similarly, a review article in the Cancer Epidemiology journal found evidence suggesting a potential link between RF-EMF exposure from mobile phones and brain tumor development.2 &nbsp; <img class="wp-image-30994 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/EMF-Exposure-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h2>Cell and Tissue Process Disruption</h2> Moreover, EMF exposure has been implicated in disrupting the body's biological processes. Research suggests that EMFs may interfere with the function of cells and tissues, leading to various physiological effects. For instance, a study published in the journal Bioelectromagnetics demonstrated that exposure to RF-EMFs can induce oxidative stress in cells, which may contribute to DNA damage and cellular dysfunction.3 Furthermore, animal studies have shown that prolonged exposure to ELF-EMFs can affect hormone levels and disrupt circadian rhythms.4 &nbsp; <h2>Adverse Affects on Fertility </h2> Another area of concern is the impact of EMF exposure on reproductive health. Several studies have explored the potential effects of EMFs on fertility and reproductive outcomes. A systematic review published in the journal Reproductive Toxicology evaluated the existing literature on this topic and found evidence suggesting a possible association between EMF exposure and adverse reproductive outcomes, including reduced sperm quality and increased risk of miscarriage.5 &nbsp; <h2>Further Research</h2> Despite these findings, it's important to note that the scientific community remains divided on the issue of EMF safety. While some studies have reported significant associations between EMF exposure and adverse health effects, others have found little to no evidence of harm. The World Health Organization (WHO) classifies EMFs as "possibly carcinogenic to humans" based on limited evidence of an association with certain types of cancer.6 However, WHO also emphasizes the need for further research to better understand the potential risks. &nbsp; <img class="wp-image-30996 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/EMF-Exposure-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Limiting Exposure Risk</h2> In light of the uncertainty surrounding EMF exposure, precautionary measures are recommended to minimize potential risks. This includes reducing exposure to EMFs by maintaining a safe distance from sources such as power lines and using wired connections whenever possible instead of wireless devices. Additionally, using EMF shielding products, such as cell phone cases and laptop shields, may help reduce exposure to RF-EMFs from personal electronic devices. &nbsp; <h2>Conclusion</h2> In conclusion, while the debate over the health hazards of EMF exposure continues, evidence suggests that prolonged and excessive exposure to electromagnetic fields may pose risks to human health. Further research is needed to elucidate the mechanisms underlying these potential effects and to develop guidelines for safe EMF exposure levels. In the meantime, adopting preventive measures can help mitigate potential risks and promote overall well-being in an increasingly electrified world.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/EMF-Exposure-Cover.png</images> <url>https://topdoctormagazine.com/wellness/the-possible-health-hazards-of-emf-exposure/</url> </article> <article> <ID>30972</ID> <title>Don’t Miss a Beat: How to Stay on Track With Your Fitness Regimen When Away From Home!</title> <publishDate>2024-06-14 17:07:46</publishDate> <description><div class="et_pb_section et_pb_section_94 et_section_regular" > <div class="et_pb_row et_pb_row_94"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_94 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_94 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If you are a true fitness enthusiast, I know you work very hard daily to build more muscle, burn off excess body fat, and stay as healthy as possible. You more than likely pre-prep all of your meals, carefully strategize your supplement regimen and make sure to hit the gym between 4 and 7 days per week. &nbsp; However, sometimes it becomes necessary to adjust your routine if you plan a short or extended visit away from home, whether for work, school or just a well-deserved vacation. In these cases, you may not have access to a commercial gym full of fancy machines, be able to prepare or weigh your food, or even have the time or ability to consume every meal precisely on schedule. &nbsp; This does not mean giving up, giving in, or simply accepting that you will have to take a few steps backward. By making a few well-thought-out and intelligently planned tweaks to your fitness regimen, you can prevent yourself from going backward, and you may even be able to make additional progress during your time away! Here are some strategies you can utilize to keep your physical transformation routine on track, even when obstacles or travel try to derail you. <img class="wp-image-30977 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dont-Miss-a-Beat-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h2>Diet</h2> At home, controlling all aspects of one’s diet is effortless. You can make a quick trek to the market when running low on food. You can prepare all meals under a watchful eye in your own kitchen, and you can precisely measure all necessary nutrients to ensure proteins, carbs, and fats are exactly where they need to be. However, while away, you may not have access to all the foods you regularly consume, the necessary tools or time to cook your meals, or even the ability to stick to your regular eating schedule. &nbsp; You may have no choice but to eat on the run, rely on rapid “feedings,” or consume food from a restaurant - or whatever can be found at social or work events. So, while sticking to your exact nutritional regimen may be difficult in these situations, it does not mean that you cannot still eat in a manner that allows you to at least maintain the look of your physique and current level of health and fitness. <h4>Coach’s Suggestions for Staying on Track</h4> -Carry protein powder, water, and a shaker cup with you wherever you go so you never miss out on a protein meal. -Take easy-to-carry and easy-to-eat foods with you to use as healthy snacks or additions to protein powder such as nuts, seeds, fruit, grain bread, and rice cakes. When eating out, try to fill half of your plate with quality protein, ¼ with a healthy carb, and ¼ with a vegetable. -When eating out, ask for all foods to be prepared without added butter or high-calorie sauces. -Put a timer on your watch to go off every 2-3 hours so you know it’s time to get in a nutritious meal of some kind. <h4>Sample Day</h4> Meal 1: Egg Whites, Turkey Bacon, Whole Grain Toast Meal 2: Protein Powder, Fruit Meal 3: Salad with Chicken Breast, Rice Cakes Meal 4: Protein Powder, Nuts Meal 5: Lean Steak or Fish, Vegetables Meal 6: Protein Powder <img class="wp-image-30978 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dont-Miss-a-Beat-2-1024x536.png" alt="" width="1024" height="536" /> <h3> </h3> <h3>Supplements</h3> Obviously, you can use a wide array of products at home to create a maximally effective supplement regimen. However, when traveling or going on vacation, taking the entire kitchen pantry in a separate suitcase is unnecessary. With that said, certain nutritional supplements should always remain in one’s program, which will help keep you on track no matter how many miles from home you are venturing. <h4>Coach’s Suggestions for a Supplement Mini-Stack</h4> <ul> <li style="font-weight: 400;" aria-level="1">Multivitamin or Complete Green’s Powder</li> <li style="font-weight: 400;" aria-level="1">Whey Protein Powder</li> <li style="font-weight: 400;" aria-level="1">Pre-workout Powder</li> <li style="font-weight: 400;" aria-level="1">Immunity Boost (Vitamin C and D, and Zinc)</li> <li style="font-weight: 400;" aria-level="1">Omega 3 Fatty Acids</li> </ul> <h3><img class="wp-image-30979 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Dont-Miss-a-Beat-3-1024x536.png" alt="" width="1024" height="536" /></h3> <h3> </h3> <h3>Training</h3> It’s always a good idea to call ahead when traveling to find out if there is a local gym that provides daily or weekly passes to visitors. Depending on what hotel you may be staying at, you might also find that they have a fitness center with enough equipment to get in a solid workout while away. &nbsp; However, if no gyms are available or your schedule does not permit you to travel back and forth to a gym, you can still ensure your muscles and cardiovascular system get the stimulation they need with nothing more than a pair of exercise bands, a jump rope, and your own bodyweight. In these cases, a little creativity can go a long way. <h4>Sample Workout</h4> The sample workout below is meant to be performed as a “circuit,” so you will move from one exercise to another without rest. This will allow you to work the muscles while raising your heart rate for an added cardiovascular effect. <ul> <li style="font-weight: 400;" aria-level="1">Wide Grip Push Ups - 15 Reps</li> <li style="font-weight: 400;" aria-level="1">2 Arm Bent Over Band Row - 15 Reps</li> <li style="font-weight: 400;" aria-level="1">Bodyweight Squats - 25 Reps</li> <li style="font-weight: 400;" aria-level="1">Band Upright Row - 15 Reps</li> <li style="font-weight: 400;" aria-level="1">Band Curls - 12 Reps</li> <li style="font-weight: 400;" aria-level="1">Alternating Bodyweight Rear Lunges - 12 Reps Per leg</li> <li style="font-weight: 400;" aria-level="1">Band Triceps Kickbacks - 12 Reps</li> <li style="font-weight: 400;" aria-level="1">Bicycle Crunches - 20 Reps Per Side</li> <li style="font-weight: 400;" aria-level="1">Bodyweight Single Leg Stiff Leg Deadlift - 10 Reps Per Leg</li> <li style="font-weight: 400;" aria-level="1">Jump Rope - 1-3 minutes</li> </ul> *No rest to be taken between exercises (or as little as possible) **Rest 3-5 minutes once entire circuit is complete. Repeat circuit 2-3 more times. Next time you are heading out of town, whether for work or pleasure, use the above tips to stay on point with your fitness routine! Just like with anything else, “where there is a will, there is a way!”</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Dont-Miss-a-Beat-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/dont-miss-a-beat-how-to-stay-on-track-with-your-fitness-regimen-when-away-from-home/</url> </article> <article> <ID>30954</ID> <title>Up All Night? 3 Ways to Sleep Through the Night</title> <publishDate>2024-06-14 15:41:20</publishDate> <description><div class="et_pb_section et_pb_section_95 et_section_regular" > <div class="et_pb_row et_pb_row_95"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_95 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_95 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">For many, a restful night's sleep can feel elusive, with tossing and turning becoming a nightly ritual. Sleep disturbances not only leave us fatigued but can also impact our overall health and well-being. Fortunately, there are various strategies and natural remedies that can help promote better sleep. In this article, we explore three effective ways to overcome sleep troubles and achieve a peaceful night's rest. &nbsp; <h2>1. Establish a Consistent Sleep Routine</h2> Establishing a consistent sleep routine is one of the most effective ways to improve sleep quality. Going to bed and waking up at the same time every day helps regulate your body's internal clock, known as the circadian rhythm. This consistency reinforces your body's natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. &nbsp; Prioritizing sleep hygiene practices is essential to establish a consistent sleep routine. This includes creating a relaxing bedtime ritual to signal to your body that it's time to wind down. Activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or stretching can help calm the mind and prepare you for sleep.1 &nbsp; It is also crucial to avoid stimulating activities, such as using electronic devices or watching TV, before bedtime. The blue light emitted by screens can disrupt the production of melatonin, the hormone responsible for regulating sleep-wake cycles.2 Instead, opt for activities that promote relaxation and set the stage for a restful night's sleep. &nbsp; <img class="wp-image-30959 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Up-All-Night-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h2>2. Incorporate Natural Remedies for Sleep</h2> In addition to establishing a consistent sleep routine, incorporating natural remedies can further enhance sleep quality. Several herbs and supplements have been traditionally used to promote relaxation and alleviate sleep disturbances. &nbsp; One popular natural remedy is valerian root, a herb known for its soothing properties. Research suggests that valerian root may help improve sleep quality and reduce the time it takes to fall asleep.3 Similarly, passionflower, chamomile, and lavender are herbs with calming effects that can be brewed into teas or used in aromatherapy to promote relaxation before bedtime.4 &nbsp; Melatonin supplements are another option for those struggling with sleep disturbances. Melatonin is a hormone naturally produced by the body in response to darkness, signaling that it's time to sleep. Supplementing with melatonin may help regulate sleep-wake cycles, especially for individuals with irregular sleep patterns or jet lag.5 &nbsp; When using natural remedies for sleep, it's essential to consult with a healthcare professional, particularly if you are taking other medications or have underlying health conditions. &nbsp; &nbsp; <img class="wp-image-30960 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Up-All-Night-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h2>3. Practice Relaxation Techniques and Cognitive Behavioral Therapy</h2> In addition to lifestyle changes and natural remedies, practicing relaxation techniques and cognitive-behavioral therapy (CBT) can be effective strategies for improving sleep quality. &nbsp; Relaxation techniques, such as progressive muscle relaxation, guided imagery, and mindfulness, can help reduce stress and promote relaxation, making it easier to fall asleep.6 These techniques involve focusing on the present moment and calming the mind and body, ultimately facilitating the transition into sleep. &nbsp; CBT for insomnia is a structured therapy approach that helps identify and address the underlying factors contributing to sleep disturbances. Through cognitive restructuring, sleep hygiene education, and stimulus control techniques, CBT aims to change negative thought patterns and behaviors associated with sleep difficulties.7 Numerous studies have demonstrated the effectiveness of CBT in improving sleep quality and reducing insomnia symptoms. &nbsp; Incorporating these strategies into your daily routine can help break the cycle of sleep troubles and pave the way for a more restful night's sleep. &nbsp; <h2>Conclusion</h2> In conclusion, overcoming sleep troubles requires a multifaceted approach encompassing lifestyle changes, natural remedies, and therapeutic techniques. By establishing a consistent sleep routine, incorporating natural remedies, and practicing relaxation techniques and cognitive-behavioral therapy, you can enhance sleep quality and wake up feeling revitalized.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Up-All-Night-Cover.png</images> <url>https://topdoctormagazine.com/wellness/up-all-night-3-ways-to-sleep-through-the-night/</url> </article> <article> <ID>30941</ID> <title>Introducing the Vagus Nerve: Your 1-Minute Hack to Reducing Stress Today</title> <publishDate>2024-06-14 14:36:39</publishDate> <description><div class="et_pb_section et_pb_section_96 et_section_regular" > <div class="et_pb_row et_pb_row_96"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_96 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_96 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If you’re like me, when someone says, “Stop being stressed,” you start to stress about being stressed. It’s like you have a new task added to your already busy schedule. You’re stressing about your to-do list, and now on that list is to “stop being stressed.” What can you do about it? I present to you the vagus nerve. It’s the hack you need to reduce stress and can take as little as a minute a day. Let’s take a look. <h2>What is the vagus nerve?</h2> I first discovered the vagus nerve after exploring Health with Holland's (@healthwithholland) Instagram page.1 I heard she gave good tips for women to balance their hormones and quickly noticed that she talked about the importance of the vagus nerve and its role in reducing stress. The girl behind the account, Becca Holland, is a health coach. She talks about stress being one of the main culprits of hormone imbalance. Stress is also devastating to health. It disrupts digestion and sleep and causes anxiety. That’s where the vagus nerve comes in. You can stimulate the vagus nerve, which soothes the parasynthetic nervous system and helps ease stress. The <a href="https://www.healthline.com/human-body-maps/vagus-nerve">vagus nerve oversees many of our main functions</a>—like our heart rate, breathing, and digestion.2 Some experts say the vagus nerve plays a part in connecting the gut and the brain. If the brain and the gut don't connect well, there could be issues like obesity and depression. When we’re stressed, though, our body can negate some essential functions to deal with the perceived threat. While this can be useful in life-or-death situations, it’s not so helpful when we’re dealing with day-to-day stress. But, our body feels as though it’s in fight-or-flight mode, even though there’s no actual threat. That’s why we must enter a rest and digest mode so the body feels safe to complete necessary functions. However, if you’re like any normal person and told you shouldn’t be stressed, you begin to stress about being stressed. The good news? You can activate your parasympathetic nervous system by <a href="https://www.instagram.com/p/CuULVY9KhWE/">stimulating the vagus nerve</a>.3</div> </div><div class="et_pb_module et_pb_code et_pb_code_1"> <div class="et_pb_code_inner"><blockquote class="instagram-media" data-instgrm-permalink="https://www.instagram.com/reel/CuULVY9KhWE/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/CuULVY9KhWE/?utm_source=ig_embed&utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;">View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div> <div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"> <div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CuULVY9KhWE/?utm_source=ig_embed&utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener">A post shared by Rebecca Holland (@healthwithholland)</a></div></blockquote> <script async src="//www.instagram.com/embed.js"></script></div> </div><div class="et_pb_module et_pb_text et_pb_text_97 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>How to activate the vagus nerve</h2> Here are a few exercises you can do to stimulate the vagus nerve and help reduce stress. These are a couple of options, and you could start by picking one a day to do. You can also find more options on @healthwithholland’s Instagram. Looking side to side with deep breaths This move is excellent for relaxing right before bed. Start by taking deep breaths and slowly moving your head from side to side. Note if there’s any tension in your body. Then, interlace your fingers and place them behind your head, like you’re supporting your neck. Continue to face forward as you look to the one side of the room for thirty to sixty seconds. Look to the other side of the room for another thirty to sixty seconds. Do this until you yawn, sigh, or swallow. <a href="https://www.instagram.com/p/Cwz1Lw9qZPx/">Watch this video for a visual</a>.4 I can testify that this move works wonders! Alternative nostril breathing Get into a comfortable seated position with your back straight and shoulders relaxed. Take a few deep breaths to relax. Then, cover your left nostril and breathe deeply through your right. After the inhale, cover the right nostril and breathe deeply out the left side. Complete this for a couple of rounds. <a href="https://www.instagram.com/p/CvSExSfKypz/">Check out this clip for more information</a>.5 Knuckle squeeze Interlace your fingers together, but keep your fingers straight. Line up your fingers at the second knuckle and squeeze them for about a minute. Let your body relax as you squeeze. Keep squeezing until you feel a yawn or sigh. <a href="https://www.instagram.com/p/Cuj2k7qKqel/">Watch this video for a visual</a>.6 Neck massage Slowly massage your neck. Your <a href="https://www.instagram.com/p/CuULVY9KhWE/">vagus nerve is in your neck</a>, and a massage can help stimulate it.7 Ear massage The <a href="https://www.instagram.com/p/CuULVY9KhWE/">vagus nerve also connects through our ears</a>, so massaging them can help stimulate it and relax the body.8 Humming Humming is a great way to relax the body. If you can get your mind into a <a href="https://www.instagram.com/p/CvXJV1HqoC2/">“flow” state</a>, you can stop thinking about stressful things.9 You could also do this by getting engaged with something that gives your mind a break, like knitting, coloring, or cleaning. Placing your legs against the wall This one’s great if you have a little more time. Line your legs up against the wall with your back on the ground, almost like you’re sitting on the wall. You could do it for about 10-20 minutes to destress. I will warn you: get up cautiously because your legs will be numb! <a href="https://www.instagram.com/p/Cu9U4xAKtML/">Here’s a clip for a visual</a>.10 &nbsp; &nbsp; <img class="wp-image-30946 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Vagus-Nerve-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Closing Thoughts</h2> These exercises are some practical and quick methods to reduce stress. I recommend finding ways to easily incorporate them into your day, like a neck massage when you first get up. Or look side to side and take deep breaths before going to bed. Tackling stress shouldn’t be stressful. It can even be as easy as taking deep breaths throughout the day. Minor adjustments like these can make a big difference in reducing day-to-day stress.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Vagus-Nerve-Cover.png</images> <url>https://topdoctormagazine.com/wellness/introducing-the-vagus-nerve-your-1-minute-hack-to-reducing-stress-today/</url> </article> <article> <ID>30928</ID> <title>Constructing the Super-Ager</title> <publishDate>2024-06-13 20:06:56</publishDate> <description><div class="et_pb_section et_pb_section_97 et_section_regular" > <div class="et_pb_row et_pb_row_97"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_97 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_98 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the last few years, medical science has identified a new group we can aspire to join — the super-agers. The term refers to people in their 70s and 80s with the mental or physical capability of their decades-younger counterparts. Norwegian researchers have used the data from studies to create a calculator to estimate a person's biological age. In 2015, 4,200 participants in the 14th National Senior Games used the Norwegian calculator to estimate their biological ages. Although the average chronological age of the participants was 68, their average biological age was 43. The Secret Sect of Super-agers Vast sums are being spent trying to determine how to extend the length of human life and how to further improve the quality of that extended life. Anti-aging medicine, age management, life extension, whatever the moniker, scientists worldwide are working diligently to find new ways to slow the aging process. At the advanced age of 66, I was unknowingly introduced to the finest system of anti-aging known to man: hardcore bodybuilding. My physical progress started at age 66 when dramatic physical improvement was deemed improbable, if not impossible. To say that my rate and degree of improvement have been beyond my wildest expectations would be a massive understatement. I began my journey with modest expectations and a “dad body.” At age 66, I was in good shape “for a man my age.” I had good blood profiles and likely would have been in the top 95% in a fitness and health rating for 66-year-old men. After seeing the sensational before and after photos of the daughter of a patient by happenstance, I decided to become a competitive bodybuilder. I immersed myself in “the process,” and five years later won the International Federation of Bodybuilders (I.F.B.B.) World Professional Bodybuilding Championships in my age division (70+) and weight class. As it turns out, my late-in-life transformation was not unique, though spectacular at any age and just short of miraculous. My competitive outings introduced me to an incredible underground coterie, a tribe of super-agers, all subscribing to and following the same overarching principles to attain mind-blowing physiques and age-defying results…gimme some of that! I jumped into the deep end of the pool: complete immersion and adherence. Discipline was not an issue for me. I needed expert advice to shorten my learning curve. I enlisted four bodybuilding “preparation” coaches and professional bodybuilders, many retired, who (for a fee) will supervise you over a fourteen-week period leading up to a bodybuilding competition. The bodybuilding prep coach will create a dietary, resistance, and cardiovascular training template. Each week, the coach reviews photos, training, and body composition statistics to make necessary “tweaks” or course alterations. Sometimes, that meant cutting back 400 calories of starch carbs while increasing cardio session length from 30 to 35 minutes or switching out leg presses for front squats to spark stagnate thighs. Each of my four prep coaches was successively more sophisticated, and each took me to a higher competitive level. I then worked with three-time Mr. Olympia, Frank Zane, the 81-year-old Zen master of bodybuilding. Frank told me that at this stage of my career, I had five years under my belt, and I needed to rely less on paid professionals to dictate my every training and nutritional decision. &nbsp; He paraphrased Bob Dylan’s exhortation: "Don’t follow leaders…watch your parking meters.” He told me, “Bodybuilding should be a journey of self-discovery.” Need I say that the 81-year-old moved, thought, and acted like a 60-year-old. What are the ingredients, the components, the overarching strategy, and the characteristics that unite and define competitive bodybuilders and unwittingly create super-agers? <ul> <li style="font-weight: 400;" aria-level="1">Nutrition: the core discipline of bodybuilding is nutrition; without disciplined eating, there is no bodybuilding. The classic bodybuilding nutritional template is as follows:</li> <li style="font-weight: 400;" aria-level="1">Resistance training</li> <li style="font-weight: 400;" aria-level="1">Cardiovascular training</li> <li style="font-weight: 400;" aria-level="1">Supplementation</li> <li style="font-weight: 400;" aria-level="1">Mental aspects associated with “the process” </li> </ul> Natural bodybuilding, holistic bodybuilding, is the finest age-slowing anti-aging system. We have incredible results and innumerable examples of transformed adherents. Our approach works. Period. The proof is in the transformed physiques. Go to any local bodybuilding show, the kind held in a high school gymnasium; you will see men, 100% lifetime drug-free bodybuilders, from ages 15 to 85. All the winners routinely attain sub-10% body fat percentiles while packing impressive amounts of lean, fat-free muscle mass. What is profound is that they all use the generalized template. &nbsp; While extending life (despite the billions spent) remains mostly a genetic crapshoot, proven methods for improving the quality of life are already here. Highly effective methodologies already exist to improve quality of life. This is done by systematically improving the capabilities and capacities of the human body. The classic way to improve the human body, to make it leaner, stronger, healthier, more resilient and energetic, is to coordinate controlled exercise with a well-thought-out nutritional game plan. Past that, and the devil is in the details: I was a fit individual my whole life, and when I commenced bodybuilding, I was a fit 235 pounds spread over a 6’3” frame. I was in the top 95% of males insofar as fitness, and I had no idea that the modern competitive bodybuilder used that level of detailed precision. The transformative template is methodical, multi-dimensional, and demanding. The human body is not easily morphed from what it is into what we want it to be. It is forced to build muscle and give up its stored body fat. I unintentionally turned myself into a super-ager while pursuing my bodybuilding goals. I discovered a vast tribe of super-agers populated by aging competitive bodybuilders. Men over 60 compete against one another in age divisions, weight classes, and several distinct categories. The overall level of physiques at the national and international level includes men over 50, 60, 70, and 80 exhibiting age-defying physiques that are muscled-up, lean, athletic, functional, durable, strong, and resilient. When asked from my insider perspective, how is it that bodybuilders are manifesting the results science seeks, my conclusion is while everyone agrees diet and exercise need to be included and coordinated, how the mainstream experts advise anti-agers to exercise and how they suggest someone diet are pale and lifeless, compared to the degree of effort exerted, the amount of sweat generated, and the degree of nutritional precision required. The results keep bodybuilders returning for more of the gut-busting training and disciplined eating: dramatic results refire enthusiasm and reinvigorate the bodybuilder’s efforts. &nbsp; <img class="wp-image-30933 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Super-Ager-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The classical bodybuilding matrix combines resistance training with aerobic training and underpins the training with a highly disciplined, rigid, nutritional approach. When adhered to as prescribed, fit, lean, muscled-up men are created, all exemplifying what quality-of-life experts seek in physique and function. There is an old scientist joke: “Sure, it works great in reality—but how does it stack up in the laboratory?” One would think the anti-aging theorists and gurus would be beating a path to the door of these age-defying men, yet this identifiable tribe whose members actualize what anti-agers seek is willfully ignored. Holistic bodybuilding was born in the 1930s, gained traction in the 1940s, and garnered national attention in the pre-steroid 1950s and early 60s. These early iron pioneers ate organic foods, as this was before the widespread contagion of chain supermarkets. The proteins and produce these men ate were locally sourced and seasonally appropriate. Obesity was rare, and diabetes was rarer still. Men did not sit at computers to earn a living. &nbsp; Holistic bodybuilding, in its modern form, emerged in the early 1980s. It is all-natural bodybuilding, thusly named because it is stripped of all the black arts, the PEDs, and the ultra-extremes. The holistic matrix consists of hardcore, high-intensity resistance training, consistent cardiovascular exercise, nutrition rooted in the expert use of regular quality calorie food, and organic nutritional supplements (if any). The fourth element is a requisite psychological recalibration that has many aspects. Above all else, the body-builder must be methodical; preplanning launches the process, and training the psyche is another essential aspect. Steadfast adherence is required, and the ability to make in-flight corrections when progress stalls all are repeating mental actions and developed traits that need to be factored into the process. Late-in-life Conversion I have been athletic my entire life, attending college on a baseball scholarship. I earned my black belt in karate after ten years of immersion and a successful tournament-fighting career. Once I saw my patients’ daughters before and after photos, the transformation was so spectacular and accomplished in such a short time frame that I became transfixed and sought guidance from the woman who had engineered this incredible transformation. She became my first “bodybuilding prep coach.” At age 66, a man with a “dad body,” not bad but nothing you would look twice at the beach, became a competitive bodybuilder. I jumped into the deep end of the bodybuilding pool. I committed to compete and began what is now the seventh year of my competitive career. Bodybuilding morphed me into a super-ager, and it can do the same for you. While I would have been considered in “good shape” for a man my age, I carried an 18% body fat percentile with no real discernible muscle tone. While I would have ranked in the 95+ percentile for fit men my age, I was a smooth 235 pounds, and in my 6’3” frame, I did not appear overweight or out of shape. I devoted 2-3 hours a week to machine cardio exercise. I had been dissuaded from weight training my entire life; first, by 1970-era baseball coaches who said weight training slowed reflexes, then by Karate masters who said it interfered with Chi flow. I was a 66-year-old resistance-training virgin. The core of holistic bodybuilding is not the training but the nutrition—the eating. You can be strong as an ox, possess the endurance of a locomotive, and still carry an unacceptable amount of body fat. Holistic bodybuilding first cleans up the content. Outstanding late-in-life examples exist of men who use an age-defying strategy that creates mind-blowing physiques, exhibiting capacities far exceeding age-related expectations. These men are actualizing the goals of the antiaging, life extension, longevity, and quality of life movements. What are the definable characteristics of a super-ager? The super-ager demonstrates a late-in-life ability to maintain, retain, or improve upon both physique and performance. A sect of super-agers has emerged who have discovered how to improve strength, endurance, speed, flexibility, and agility, which are the five bio-motor attributes. These super-agers use all-natural methods that do not depend on products, devices, or gurus. We use the term ‘Holistic Bodybuilding’ to describe the methodology used. This is a systematic approach that sculpts the body with mathematical precision. Holistic Bodybuilding is doable by anyone with the desire and access to a bare minimum of equipment. Super-agers retain or attain prowess in the five bio-motor attributes: strength, speed, endurance, flexibility, and agility. How much can be attributed to genetics, and how much to diet and exercise habits? How much can be attributed to lifestyle or lack of stress? The system exists; it is treated like kryptonite because the cold truth about transforming the body is that meek and mild methods, sensible and reasonable methods, do not and cannot provide the psychological jolt required to blast the body out of its beloved hemostasis. &nbsp; Why would the body dramatically reconfigure, shed its body fat, and grow new lean muscle in response to sub-maximal effort? Where is the physiological incentive? Those who have actualized their very own dramatic physical transformation understand the degree of training effort that needs to be underpinned by a synchronized nutritional game plan. The big question: is there a pill, substance, diet, exercise mode, or system that can bestow super-aging attributes on those just passing the past-60 threshold that slaps everyone in the face with our own mortality? At age 60, the sands of time start slipping through the hourglass with ever-increasing velocity. What can we do to establish a high level of cognitive ability and physical capacity and then retain, maintain, or even improve bio-motor attributes as we hurtle through time and space? There is an integrated approach that combines deep knowledge empirically gleaned, and those who adhere to discipline and rigidity obtain profound results in relatively short time frames. This typically consists of 10-12 weeks of concentrated effort revamping the physique, strengthening the body, improving aerobic capacities, detoxing the body, lowering body fat, increasing lean muscle mass and creating a wellspring of health, energy, vitality, functionality, and suppleness. Preplanning is used to stairstep strength and cardio capacity upward, attaining small weekly goals that compound over 70-80 days. The physique and all its capacities and bio-markers are improved systematically and sequentially. &nbsp; <img class="wp-image-30934 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Super-Ager-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; Recalibrating the Mind: Turning the Worst Enemy into the Best Friend There are two types of anti-aging experts: the speculators and those in the trenches, those actually on the wrong side of 60 and living the reality. The authors are Dr. Ken Davis and Marty Gallagher, two men who are actualizing the super-ager reality. Both men check every box for super-agers. Dr. Ken Davis is available for speaking engagements, workshops, and coaching sessions. He can be reached at info@davisahs.com, 973.744.7447 or Davis Advanced Health System, 66 Park St. Suite 101 Montclair, Nj 07042. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Super-Ager-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/constructing-the-super-ager/</url> </article> <article> <ID>30905</ID> <title>From Tradition to Empowerment: One Woman’s Journey with Ancient Natural Remedies from Morocco</title> <publishDate>2024-06-13 19:37:52</publishDate> <description><div class="et_pb_section et_pb_section_98 et_section_regular" > <div class="et_pb_row et_pb_row_98"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_98 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_99 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"We believe in nourishing our skin, not harming it, through ancient traditions and treatments from Moroccan women like my grandmother," shared Amina Johnson, the owner of Minarra, as she began recounting her remarkable journey from a scientist to the founder of an empowering skincare brand. &nbsp; <img class="wp-image-30914 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Skincare Rooted in Tradition</h3> Amina grew up surrounded by the enchanting beauty rituals that define Moroccan culture. Born and raised in Morocco, she was immersed in a world where natural remedies were integral to daily life. "From a very young age, I watched my grandmother create products like argan oil and black soap from scratch," Amina reminisced. "This was not just skincare; it was a loving ritual that women in my family and community participated in at the hammam, treating their skin with care and respect." Back then, these women understood the importance of nourishing their skin and souls, which we fondly now call "me time." Her grandmother, known as a "medicine woman," passed on her extensive knowledge and skills to Amina and her siblings, ensuring their heritage endured. "We learned to utilize everything Mother Earth gives us," Amina said. "In Morocco, we had a variety of herbs and flowers that don’t grow in the United States. Women don’t spend hundreds of dollars on skincare like in America; they make their home remedies. Watching my grandma make argan oil and black soap from scratch taught me the true essence of beauty stems not only from what we apply on our skin but from the wisdom passed down through generations." &nbsp; <img class="wp-image-30910 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; The resourcefulness and intuition of Moroccan women have played a crucial role in discovering argan oil's skincare benefits. My grandmother shared with me how these women discovered the antiaging of argan oil: Traditionally, the women extracted argan oil by hand, primarily for cooking. Over time, they noticed that their hands, deeply hydrated from the oil, looked younger than their faces. This observation led to recognizing argan oil's potent anti-aging properties and broader application in skin care. "This is a testament to Moroccan women's cleverness and intuitive nature," Amina said. "They discovered the secret of argan oil through their daily lives and passed this invaluable knowledge down through generations." Combined with her deep love for these traditional practices, Amina pursued academic excellence, earning degrees in biology and mathematics. Her career as a scientist was driven by precision and analytical rigor, yet she always maintained a deep connection to her Moroccan roots. &nbsp; <img class="wp-image-30915 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>The Birth of Minarra</h3> Years ago, as a struggling single mother, Amina faced numerous challenges. With no support system, she navigated through hardships that many women encounter. Despite these challenges, Amina was determined to make a difference. Over the past few years, Amina consistently found herself crossing paths with women in desperate need. Each encounter felt like a divine assignment, pushing her to fulfill her promise of helping others. During the COVID-19 pandemic, Amina had a moment of introspection as the world stood still. She reflected on her life’s purpose and decided to start a blog called <a href="https://www.thewovenbasket.com/">The Woven Basket</a>, where she shared her experiences and wisdom. In the tranquility of those moments before dawn, she realized that her childhood passion for traditional Moroccan skincare could become a powerful tool for change. &nbsp; <img class="wp-image-30911 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; "I found myself simply taking care of my skin and doing all these random things because you couldn't go anywhere," Amina explained. "I thought, what if I share these secret remedies and these time-honored beauty secrets passed down through generations with other women?" However, Amina struggled to find a name for her business. One morning, during a moment of prayer on her balcony, that quickly changed. "In the tranquility of those moments before dawn, I gazed out at the world, a quietude that whispered secrets of the universe," she described. "A faint glimmer of light slowly emerged, gently illuminating the sky. In that instant, I understood the profound impact a mere spark of light could have amidst the darkness. This inspired me to name my business Minarra." The word "Minarra" holds significant meaning in Arabic, representing a lighthouse—a beacon of hope. This name resonated deeply with Amina, as her father affectionately referred to her as Mina. "Minarra is more than just a business; it represents hope and demonstrates the inherent strength within us." <h3>Empowering Communities</h3> Amina’s ultimate goal was to build a nonprofit organization that supports women in need, particularly those facing hardships similar to what she had experienced as a single mother. "My journey as a single mom has led me to want to help empower other women so they can easily find employment when needed," she shared. "When we eventually have our nonprofit organization in America, I want to contribute to single women’s education because I believe education is power." Minarra’s impact extends beyond skin care. Amina involves her family in production and ethical usage, ensuring that the business also positively impacts the local Moroccan community. "Minarra is deeply committed to empowering local Moroccan women," she emphasized. "It provides them with jobs and opportunities they might not otherwise have. Most villagers who harvest the nuts have never been to school. By giving them this job, we help them become independent and support their children’s education." Minarra employs women to help enhance literacy and technical skills throughout Morocco. &nbsp; <img class="wp-image-30916 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-5-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Vision for the Future</h3> "We want to expand and reach internationally one day. Eventually, we want Minarra to be the leader in natural cosmetics and introduce other products, such as new haircare lines, makeup, and face creams," Amina revealed. Expanding into new markets produces challenges and requires flexibility and a deep understanding of customers' needs. "Customer feedback can help make adjustments to current products and gain information for new product ideas," she added. "Our values will guide us through these challenges, ensuring not only growth but also continuance to empower and inspire our customers wherever they are," Amina said. Minarra seeks to provide things beyond skincare and makeup products. "Maybe a women’s retreat to Morocco. I want everyone to experience what I have experienced." "Our goal is not just to sell skincare. It’s a journey with our customers. We send handwritten cards and let them know how beautiful and powerful they are. We take time to celebrate with them, and I leave my number for them if they have any questions," Amina shared. &nbsp; &nbsp; <img class="wp-image-30912 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-6-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Empowering Through Tradition</h3> “Our core values of integrity, authenticity, sustainability, and heritage are woven into our products,” Amina said. “We are committed to using only the best natural ingredients that are very effective. And you can see the results when you use them as we continue to truly honor our traditions.” Minarra’s commitment is evident not only in their products but also in their practices. Most of Minarra’s suppliers are native Moroccans, including Amina’s own family. They assist in production and ensure only the best ingredients are used, reflecting the same care in their everyday skincare routines. “If it’s not good enough for me, I’m not going to share it with the world!” Amina asserted. The process of gathering materials for Minarra’s products follows ancient, traditional methods. No machines touch her argan trees; instead, the nuts are naturally gathered once they fall. After the nuts are collected, they are cracked open by hand, a meticulous process that ensures only the best kernels are selected. Each kernel is then carefully sorted by hand to ensure no shells are left behind, preserving the oil's purity. When the argan seeds are pressed, no machines or solvents are used. The secret formulas passed down for generations in Amina’s family produce unique products that care for the plants, the people who harvest them, and the customers’ skin. &nbsp; &nbsp; <img class="wp-image-30917 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-7-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h3>Closing Thoughts</h3> Amina Johnson’s journey from Moroccan traditions to founding Minarra is a testament to the power of heritage and resilience. Through her brand, she empowers women to find their inner star, showing that true beauty and strength lie in our traditions and within ourselves. Amina’s story inspires us to pursue our dreams unwaveringly, no matter our age or stage in life. Minarra is more than skincare; it’s a beacon of hope, reminding us that with dedication and compassion, we can transform our lives and uplift others. &nbsp; You can find more information on Minarra products through their website <a href="https://minarra.com/">https://minarra.com/</a>. &nbsp; Be sure to follow along with Amina’s blog to glean more insight on wellness and healthy living <a href="https://www.thewovenbasket.com/">https://www.thewovenbasket.com/</a>. <img class="wp-image-30913 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-8-819x1024.png" alt="" width="819" height="1024" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Amina-Cover.png</images> <url>https://topdoctormagazine.com/research/news/from-tradition-to-empowerment-one-womans-journey-with-ancient-natural-remedies-from-morocco/</url> </article> <article> <ID>30871</ID> <title>Exercises to Strengthen the Pelvic Floor</title> <publishDate>2024-06-07 21:52:11</publishDate> <description><div class="et_pb_section et_pb_section_99 et_section_regular" > <div class="et_pb_row et_pb_row_99"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_99 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_100 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>The Impact of Hormonal Changes on Connective Tissue and Pelvic Floor Health</h3> &nbsp; Connective tissue serves as a crucial foundation in our bodies, providing essential support and structure to various organs and systems. It plays a vital role in pelvic floor health, especially in women post-childbirth, where weakened pelvic floors are prevalent and need rebuilding. Pregnancy triggers hormonal shifts that support fetal development. These hormones affect connective tissue, increasing its elasticity and length to accommodate the growing baby. However, after childbirth, connective tissue may remain stretched, leading to pelvic floor weakness and related issues. Pelvic floor function doesn't operate in isolation but collaborates with surrounding muscles like the glutes, deep hip rotators, hip adductors, and transverse abdominis. Understanding these synergies is key to retraining a dysfunctional pelvic floor, as issues may stem from muscle imbalances outside the pelvic region. Hormonal changes during pregnancy and childbirth significantly impact connective tissue in the body, notably estrogen and relaxin. Estrogen, which rises during pregnancy, supports fetal development and influences the synthesis and remodeling of connective tissue. Relaxin, another hormone produced during pregnancy, helps relax ligaments and connective tissue in the pelvis, facilitating childbirth by allowing pelvic bones to expand. While vital for childbirth, relaxin's effects may persist postpartum, contributing to increased joint laxity and instability, potentially affecting pelvic floor function and stability. Statistics reveal that approximately one in three women in the United States experience weakened pelvic floors due to childbirth. This data from the Kaiser Permanente Division of Research highlights the importance of addressing pelvic floor health postpartum.1 Overall, hormonal changes during pregnancy and childbirth are crucial for preparing the body for the physical demands of labor. However, they can also impact connective tissue integrity, potentially leading to pelvic floor issues and other musculoskeletal challenges postpartum. Engaging in pelvic floor exercises and rehabilitation strategies is essential for supporting connective tissue recovery and promoting overall postpartum health and well-being. &nbsp; <img class="wp-image-30877 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Pelvic-Strength-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>The Importance of Isometric Pelvic Floor Exercises</h3> &nbsp; Isometric contractions are crucial for strengthening a weakened pelvic floor because they involve contracting the muscles without actually moving them. In the case of the pelvic floor, isometric exercises target the muscles responsible for supporting the pelvic organs and controlling bladder and bowel function. Engaging in isometric contractions actively strengthens these muscles, leading to improved muscle tone and endurance. Additionally, isometric exercises help promote the laying down of new connective tissue, further supporting pelvic floor integrity. This approach is particularly beneficial for postpartum women because it targets the physical adaptations needed to address pelvic floor weakness effectively. &nbsp; <img class="wp-image-30878 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Pelvic-Strength-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; Pelvic Floor Exercises: Isometric pelvic floor exercises play a pivotal role in strengthening muscles and enhancing connective tissue integrity. Here are six exercises focusing on a 3-10 second isometric contraction per 10-12 reps per exercise: <ol> <li> Kegels: Mimic the action of halting urine flow, hold briefly (seconds), then release.</li> <li> Bridge Pose: Lift hips off the floor while squeezing pelvic floor muscles; hold contraction.</li> <li> Squats: Lower into a squat position, engaging pelvic floor muscles, and hold before returning to standing.</li> <li> Planks: Support body weight on forearms and toes, engaging core and pelvic floor muscles; hold.</li> <li> Wall Sits: Lean against a wall with knees bent at a 90-degree angle, engaging pelvic floor muscles.</li> <li> Pelvic Clocks: Lie on your back, visualizing a clock on your pelvis, and gently move through each hour while engaging, contracting the pelvic floor muscles per dial on the clock.</li> </ol> Studies suggest holding isometric contractions for 3 to 10 seconds per repetition for peak strengthening. This duration allows for effective engagement without excessive fatigue, though individual factors like muscle strength and specific conditions may influence the optimal duration. &nbsp; <img class="wp-image-30879 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Pelvic-Strength-3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Innovative Biohacking Methods for Pelvic Floor Rehabilitation</h3> Biohacking provides alternative ways to address pelvic floor dysfunction and weakness by utilizing various innovative approaches. Here are some suggested pelvic floor biohacking methods: <ol> <li> Electrical Stimulation: Transcutaneous electrical nerve stimulation (TENS) or neuromuscular electrical stimulation (NMES) can be used to stimulate pelvic floor muscles, promoting muscle contractions and strengthening. This method can help improve muscle tone and function, particularly in individuals with weakened pelvic floors.</li> <li> Vaginal Biofeedback Devices: These devices provide real-time feedback on pelvic floor muscle contractions, helping individuals learn to engage and strengthen these muscles effectively. They can be used at home and offer personalized training programs based on individual needs and progress.</li> <li> Infrared Light Therapy: Infrared light therapy, also known as photobiomodulation, involves using specific wavelengths of light to stimulate cellular repair and regeneration. This therapy can promote healing and reduce inflammation in pelvic floor tissues, potentially improving muscle function and relieving symptoms of dysfunction.</li> <li> Nutritional Support: Certain nutrients, such as magnesium, vitamin D, and collagen, play essential roles in muscle function and connective tissue health. Biohacking approaches may involve optimizing nutritional intake through supplementation or dietary modifications to support pelvic floor health and function.</li> <li> Mindfulness and Stress Management: Chronic stress and tension can contribute to pelvic floor dysfunction by causing muscle tension and exacerbating symptoms. Biohacking techniques such as meditation, breathwork, and stress-reduction practices can help manage stress levels and promote relaxation, potentially alleviating pelvic floor symptoms.</li> <li> Genetic Testing: Some biohacking enthusiasts may explore genetic testing to identify genetic predispositions or factors that may influence pelvic floor health. Understanding genetic factors can inform personalized interventions and lifestyle modifications to optimize pelvic floor function and prevent dysfunction.</li> </ol> &nbsp; <img class="wp-image-30880 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/06/Pelvic-Strength-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; These personalized approaches form a comprehensive strategy for pelvic floor rehabilitation. Before delving into biohacking methods, it's crucial to emphasize the significant impact of exercise and a consistent pelvic strengthening routine, incorporating isometric activation. Regular exercise, especially targeted pelvic floor exercises like squats, can be pivotal in strengthening pelvic floor muscles and improving function. Isometric contractions, in particular, can enhance muscle tone and endurance, contributing to better pelvic floor health. &nbsp; However, for those considering biohacking approaches for pelvic floor dysfunction, it's essential to consult with healthcare professionals or pelvic health specialists. While these methods hold promising benefits, individual responses can vary. Personalized guidance from experts is vital for safe and effective implementation, ensuring optimal outcomes and minimizing potential risks. Overall, prioritizing pelvic floor health can positively impact sexual function and satisfaction, contributing to a fulfilling and enjoyable sex life with your partner. Pelvic floor exercises and a multitude of biohacking methods can help significantly improve your pelvic floor strength, helping you better recover after childbirth.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/06/Pelvic-Floor-Cover.png</images> <url>https://topdoctormagazine.com/wellness/exercises-to-strengthen-the-pelvic-floor/</url> </article> <article> <ID>30610</ID> <title>Custom-Tailored Treatments for Each Unique Skin Type: An Interview with Dr. Anna Lorenzi</title> <publishDate>2024-05-01 17:52:20</publishDate> <description><div class="et_pb_section et_pb_section_100 et_section_regular" > <div class="et_pb_row et_pb_row_100"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_100 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_101 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Anna Lorenzi: creator, innovator, and entrepreneur. These are a few of the qualities that allowed her dreams to blossom into reality. Over the last 15 years, Anna has opened three clinics in Ukraine under her own brand, the Anna Lorenzi Clinic. &nbsp; “When I was 15, I decided that I wanted to work with skin. That's why I went to school with the intention of pursuing healthcare and then went to university, obtaining my degree in medicine,” Dr. Lorenzi said. &nbsp; <h3>Furthering Education and Forging Partnerships</h3> While launching these clinics, her pursuits led her to earn her Ph.D. in medicine. She is now in the midst of continuing her schooling to include a doctoral dissertation. Her research currently focuses on skin pathology and treatment for patients in all her clinics and around the world. Now that there is a variety of skincare innovations and treatment options that are becoming more easily accessible, Dr. Lorenzi’s focus on personalized skincare has become prominent in her practice and throughout the cosmetic industry. &nbsp; TopDoc Wellness has been fortunate to forge a partnership with Dr. Lorenzi and her incredible work in cosmetic care and rejuvenation. Her 15 years of work on cosmetic treatments have impressed the world-renowned clinic into a partnership where Dr. Lorenzi can utilize her knowledge to help people at any stage of their skincare journey in the U.S. and abroad. &nbsp; &nbsp; <img class="wp-image-30615 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Anna-Lorenzi-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>The Anna Lorenzi Clinic Services</h3> Dr. Lorenzi’s practice extends beyond basic skincare. She and her team also provide dermatology, gynecology, cosmetology, IV therapy, injection techniques, laser dermatology, cosmetology, and medical analysis services. &nbsp; The team at the Anna Lorenzi Clinic is committed to treating the patient as a whole and offering various services to meet their patients’ needs. Medical analyses are an integral part of comprehensive treatment, upon which the entire clinic's work is based. They are necessary to gather a complete medical history, establish a diagnosis, and prescribe appropriate treatment. &nbsp; “I always carefully examine the patient's skin and assess the situation based on their skin type and specific skin condition. I must assess the best products or treatment regimes to solve the issue. I can recommend brands I like, but I prefer to use custom treatments for the patient’s unique needs,” Dr. Lorenzi shared. The main areas of expertise in the clinic include classical dermatology, specifically the treatment of dermatological conditions and removal of skin growths, and aesthetic dermatology, encompassing all aesthetic and injectable procedures that can only be performed by a dermatologist. The Anna Lorenzi Clinic also offers laser dermatology, which can address various issues, such as pigmentation treatment, skin resurfacing, vascular removal, and skin rejuvenation techniques that work on all layers of the dermis. The classical gynecology offered encompasses the treatment of gynecological issues, as well as aesthetic and laser gynecology. That includes vaginal muscle tightening, intimate area whitening, and injectable methods for gynecological improvements. Cosmetology, including aesthetic procedures for facial and body skincare and additional services, such as IV therapy (detox and vitamin drips), are also available to maintain overall tone and health from within. &nbsp; <h3>The Anna Lorenzi Clinics’ Recommended Brands</h3> Dr. Lorenzi has many preferred brands she recommends and promotes across her multiple social media platforms. Some favorite cosmetic brands of Dr. Anna Lorenzi are ZO®️ Skin Health, Skinbetter, Maria Galland, Jan Marini, Jean D'Arcel, Alastin skincare, and Neauvia. Each of these brands Dr. Lorenzi recommends is known worldwide and well-respected in the skin-care industry. Most of these brands have been around for over fifty years, each holding its own unique composition of why Dr. Lorenzi advocates for their products. A few also offer medical-grade cosmetics to help address a multitude of skincare concerns. &nbsp; The philosophies and focus of these companies align with Dr. Lorenzi’s goal to establish meaningful relationships with her patients to help them best achieve their skincare goals.1 Each of these companies has created brands that put careful consideration into their product’s design and uses, ensuring quality care for different skin types. With years of experience in the aesthetics industry, these companies have combined science and beauty to promote keeping the biggest organ in one's body healthy and glowing.2 &nbsp; Understanding the outstanding accomplishments of the brands above, Dr. Lorenzi carefully considers every product she endorses. While many dermatologists and medical professionals will simply prescribe a medication or treatment that works for most people, Dr. Lorenzi intentionally chooses specialized formulas for each patient and creates a plan and treatment that will have the best results based on each client rather than the status quo treatments. &nbsp; &nbsp; <img class="wp-image-30618 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Anna-Lorenzi-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h3>Dr. Lorenzi’s Secret Formula </h3> Along with her recommended product lines and treatments, Dr. Lorenzi has successfully been developing her proprietary skincare line. &nbsp; “I have created a secret lotion recipe that works wonders for people with problematic skin. I had acne in my childhood, and I know how challenging it is to treat this issue, especially during adolescence. That experience inspired me to develop my own lotion based on acids that inhibit acne bacteria, serving as an alternative to acid peels and being safe for home use. This solution has helped numerous people with acne problems. I am already working on special documents to make it available for sale beyond my clinics, throughout Ukraine and soon in the U.S. and South America.” &nbsp; Dr. Lorenzi takes time with each client who walks through her door to ensure she fully understands what treatments they need for beautiful skin. Some clients will have exhausted their options before they meet with Dr. Lorenzi, but she keeps going until she can find the solution to their ailments. Skincare is a highly populated industry with plenty of treatment options, so Dr. Lorenzi discusses the clients' lifestyles and conditions to find the root problems beneath the skin. &nbsp; Some clients simply need lifestyle changes rather than medication to aid their skin. However, some require medical-grade care, while others do best with holistic treatments. The point is that each client has a different story and skin type, which needs to be treated uniquely. Dr. Lorenzi assesses all variables to require an understanding of each client rather than labeling them into a generalized group with one path for treatment. She works with them to find the best solutions to have long-lasting, beautiful effects. &nbsp; <table> <tbody> <tr> <td style="width: 879px;"> “Sometimes, I can recommend treatments or helpful exercises if needed. But what if this patient is in pain and needs medical treatment? If that patient does need medical treatment, I can explain its side effects and walk them through their options. I assure the best results with everyone, utilizing all our assets. I always recommend what I am confident will work, whether that’s exercise, diet, treatments, or medication,” she said. &nbsp; &nbsp; <img class="wp-image-30616 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Anna-Lorenzi-3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Continuing Professional Development</h3> Dr. Lorenzi’s brand has seen an increase in business since she attended multiple medical conferences and spoke about her experience in skincare with specific treatment options. Her love for education has not ended and will continue into the future. As she helps more clients in Ukraine and the U.S., Dr. Lorenzi plans to expand and continue educating on healthy skin and skin care treatments. Dr. Lorenzi and her team continually look for opportunities to expand their knowledge. In recent years, they have attended laser cosmetology training at several different conferences with various trainers who have taught them unique techniques. The specialists at the Anna Lorenzi Clinic also undergo training to expertly utilize the equipment from Alma Lasers which are frequently used in the clinic. Dr. Lorenzi and her team constantly seek opportunities to expand their knowledge while systematically attending global congresses and undergoing professional development with leading experts. That is why she attended the 25th-anniversary IMCAS World Congress 2024 in Paris, one of the most authoritative events in the world of aesthetic medicine. This congress, which brought together over 17,000 doctors from around the world, is notable not only for the exchange of cutting-edge knowledge and achievements in the fields of cosmetology and dermatology but also for its exceptional exhibition. The exhibition featured devices with innovative technologies that elevate the quality of procedures to an entirely new level. Additionally, visitors had the opportunity to acquaint themselves with products from top cosmeceutical brands, including preparations with the most innovative active ingredients that meet the highest standards of beauty and health. Renowned speakers from around the world presented the latest advancements and innovations in aesthetics, discussing new technologies for procedures and innovative approaches to skincare. This event provided a unique opportunity for knowledge and experience exchange, contributing to further development and improvement in aesthetic medicine. Dr. Lorenzi understands the importance of innovation and continuous development in service delivery. Therefore, she not only keeps up with the latest trends in aesthetic medicine but also actively implements cutting-edge methodologies and technologies to ensure clients receive the highest quality of service. In 2020, she attended two conferences. The first was the Injection Congress 2020 in Ukraine, an annual injection congress that gathers all the country's dermatologist injectors in one place. The second was From Surface to Shape 2020 in Ukraine, a congress for dermatologists and aestheticians. Anna Lorenzi organized the first gynecological conference in Ukraine in 2021 with Lyudmila Shupenyuk, the country's leading gynecologist and well-known TV presenter. The conference attracted hundreds of gynecologists from different parts of the country. In 2021, she was also able to attend the Dubai World Dermatology and Laser Conference &amp; Exhibition, an annual congress featuring top dermatologist speakers and an exhibition of leading manufacturers in the field of medicine, as well as Global Aesthetics 2021, Miami, which is a congress featuring presentations by top dermatologists and surgeons from the USA. &nbsp; &nbsp; <img class="wp-image-30617 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Anna-Lorenzi-4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Conclusion</h3> Dr. Lorenzi has worked toward her passion for skin care and treatment from a young age. Her successful brand has helped thousands of people worldwide achieve better skin. Through her specialized treatments, custom-tailored to each client, her results speak for themselves. Achieving better skin does not have to take a toll on you. Clients who speak with Dr. Lorenzi can attest that her custom treatments achieve the results they have been searching for over time. Dr. Lorenzi's unique protocol with clients ensures success, even if it is through nontraditional routes that clients don’t typically experience in the medical industry. Whether for cosmetic or health reasons, Dr. Lorenzi and her team work tirelessly to help clients reach their goals of clear, healthy skin. To learn more about Dr. Lorenzi, visit her clinic website <a href="https://anna-lorenzi.com.ua/">https://anna-lorenzi.com.ua/</a>, company website <a href="https://anna-lorenzi-company.com.ua/">https://anna-lorenzi-company.com.ua</a>, or her social media: Clinic Instagram: <a href="https://www.instagram.com/anna_lorenzi_clinic?utm_source=ig_web_button_share_sheet&amp;igsh=ZDNlZDc0MzIxNw==">https://www.instagram.com/anna_lorenzi_clinic?utm_source=ig_web_button_share_sheet&amp;igsh=ZDNlZDc0MzIxNw==</a> Company Instagram: <a href="https://www.instagram.com/anna_lorenzi_company?igsh=YTZpZDAydHJ1dmh0">https://www.instagram.com/anna_lorenzi_company?igsh=YTZpZDAydHJ1dmh0</a> Be on the lookout for her future partnership with TopDoc Wellness and learn more by calling (305) 4TOPDOC. </td> </tr> <tr> <td style="width: 879px;"> </td> </tr> <tr> <td style="width: 879px;"> </td> </tr> </tbody> </table> &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/05/Dr.-Lorenzi-Article-Cover.png</images> <url>https://topdoctormagazine.com/featured/custom-tailored-treatments-for-each-unique-skin-type-an-interview-with-dr-anna-lorenzi/</url> </article> <article> <ID>30596</ID> <title>Should You Drink Regular Water or Vitamin-Rich Water?</title> <publishDate>2024-05-01 16:56:16</publishDate> <description><div class="et_pb_section et_pb_section_101 et_section_regular" > <div class="et_pb_row et_pb_row_101"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_101 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_102 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>The Choice of Hydration: Plain Water vs. Mineral-Rich Water</h2> &nbsp; Water, the elixir of life, is essential for our existence. However, the debate over the benefits of plain water versus mineral-rich alternatives has gained traction with the rise of various infused waters, such as nettles or fruit-infused concoctions. While both options offer hydration, they differ significantly in their nutritional profiles and potential health benefits. <h2>Plain Water: The Timeless Essential</h2> &nbsp; Plain water, devoid of any additives, remains the gold standard for hydration. It is calorie-free, easily accessible, and crucial for maintaining bodily functions. Here are some key advantages of opting for plain water: &nbsp; <ol> <li> Hydration without Calories. Plain water is calorie-free, making it an ideal choice for those aiming to manage their weight or calorie intake.</li> </ol> &nbsp; <ol start="2"> <li>Natural Detoxification. Water plays a vital role in flushing out toxins from the body through urine and sweat, aiding in detoxification processes.</li> </ol> &nbsp; <ol start="3"> <li>Optimal Digestion. Drinking plain water before, during, or after meals can aid in digestion by helping to break down food and move it smoothly through the digestive tract.</li> </ol> &nbsp; <ol start="4"> <li>Regulates Body Temperature. Water acts as a coolant, regulating body temperature through sweating during physical activity or in hot environments.</li> </ol> &nbsp; <ol start="5"> <li>Maintains Cognitive Function. Staying hydrated with plain water is essential for optimal cognitive function, as dehydration can impair concentration and cognitive performance.</li> </ol> &nbsp; &nbsp; <img class="wp-image-30601 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Vitamin-Rich-Water-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h2>Mineral-Rich Water: Nettles and Fruit Infusions</h2> &nbsp; Mineral-rich waters, such as nettles or fruit-infused varieties, offer hydration along with additional nutrients and flavors. While they may provide certain health benefits, it's essential to consider their pros and cons: &nbsp; <ol> <li>Nutrient Boost. Nettles and fruit-infused waters can provide additional vitamins, minerals, and antioxidants compared to plain water, depending on the ingredients used.</li> </ol> &nbsp; <ol start="2"> <li>Enhanced Flavor. Infusing water with fruits, herbs, or vegetables can enhance its flavor, making it more enjoyable for those who struggle to drink plain water.</li> </ol> &nbsp; <ol start="3"> <li>Potential Health Benefits. Certain ingredients like nettles are touted for their potential health benefits, including anti-inflammatory and antioxidant properties. Fruit-infused waters can also provide antioxidants and other bioactive compounds from the fruits used.</li> </ol> &nbsp; <ol start="4"> <li>4. Variety. With a multitude of ingredients to choose from, mineral-rich waters offer a wide variety of flavors and combinations, catering to individual preferences.</li> </ol> &nbsp; <ol start="5"> <li>Reduced Sugar Intake. Compared to sugary beverages like sodas or fruit juices, fruit-infused waters offer a more refreshing alternative with minimal or no added sugars.</li> </ol> &nbsp; &nbsp; <img class="wp-image-30602 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Vitamin-Rich-Water-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h2>Choosing the Right Option</h2> &nbsp; When it comes to hydration, both plain water and mineral-rich alternatives have their merits. The choice ultimately depends on individual preferences, dietary needs, and health goals. While plain water remains the cornerstone of hydration, mineral-rich waters can be a flavorful and nutritious addition to one's hydration routine. &nbsp; However, it is essential to be mindful of potential drawbacks associated with flavored or infused waters. Some commercially available varieties may contain added sugars, artificial flavors, or preservatives, which can negate their health benefits. Opting for homemade infused waters with fresh, natural ingredients is the best way to ensure both hydration and nutritional value. &nbsp; In conclusion, whether you prefer the simplicity of plain water or the added benefits of mineral-rich alternatives, staying hydrated is paramount for overall health and well-being. By making informed choices and prioritizing hydration, you can quench your thirst while nourishing your body with the essential fluid it needs to thrive.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/05/Vitamin-Rich-Water-Cover.png</images> <url>https://topdoctormagazine.com/wellness/diet/should-you-drink-regular-water-or-vitamin-rich-water/</url> </article> <article> <ID>30559</ID> <title>BCAA’s: A Must-Use Supplement for Athletes, Weightlifters and all Fitness Buffs!</title> <publishDate>2024-05-01 16:13:26</publishDate> <description><div class="et_pb_section et_pb_section_102 et_section_regular" > <div class="et_pb_row et_pb_row_102"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_102 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_103 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">I have been heavily involved in the fitness industry for 30 years now, spending most of that time as a competitive bodybuilder, trainer, coach, and physique transformation specialist. I have also worked with many of the most prominent supplement companies, helping to research, formulate, and test hundreds of compounds and products meant to enhance performance, boost fat loss, augment muscle growth and increase overall health and wellness. Some of these products showed great promise based on scientific research but failed to live up to expectations in the “real world.” Others developed cult followings (at least for a time) despite never impressing those who work in lab coats. However, only a handful of pills, potions and powders have truly stood the test of time – becoming essential pieces in the supplement puzzle for athletes, bodybuilders, and fitness enthusiasts the world over. BCAAs are one of them.   What are BCAAs?   Annie Stuart defines Branch Chained Amino Acids as “essential nutrients that are proteins found in food. Your muscles “burn” these amino acids for energy. The names of the specific amino acids that make up the branched-chain amino acids are leucine, isoleucine, and valine. The term branched-chain simply refers to their chemical structure.”1   Wow, sounds pretty technical, huh? Yeah, but who cares, right? You want to know whether you should be using them or not! Keep reading…   <img class="wp-image-30588 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/BCAAs-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; What the Naysayers Will Tell You   Just about every high-level coach (top bodybuilders, pro, and Olympic athletes), I have communicated with about BCAA supplementation has related to me that they are absolutely essential (and I agree) in just about every phase of training for elite athletes and serious trainees. However, there are still skeptics out there who insist that a high-protein diet rich in whey is all that is needed. They fervently argue that consuming BCAA supplements will do nothing more than thin out your wallet. So, is it time to head to the cabinet and make some extra room by tossing out those canisters of BCAAs? Not so fast!   The vital difference between consuming foods high in BCAAs, such as meat, fish, chicken eggs, and yes, even whey vs. pure supplemental BCAAs is the time it takes them to enter the bloodstream and exert their positive effects. BCAAs found in whole proteins are peptide-bound to other amino acids and, therefore, need to be liberated via the digestive process before absorption, which is not nearly as efficient for igniting anabolism, fat loss, and energy production at the specific times the body is primed for these processes.   However, the BCAAs found in supplements are “free form” and thus do not require digestion. Because of this, they rapidly enter the bloodstream and spike amino acid levels more quickly and to a greater extent than BCAAs from food and even whey.   Now, are you getting the picture?   The Ratio is Vital   When discussing BCAA supplements, it is essential to consider the “ratio” of leucine to isoleucine to valine contained within the formula. There has been a plethora of scientific studies performed on this subject, all attempting to determine what is most effective for triggering anabolism, igniting the mTOR pathway and enhancing muscle hypertrophy. The vast majority of research seems to point toward a 2:1:1 ratio as being optimal for increasing performance and muscle growth. Many products out there will boast about containing higher levels of leucine because it is known that this particular amino acid has the most profound effect on protein synthesis. However, it has never been shown that this produces more significant results than the aforementioned 2:1:1 ratio.   <img class="wp-image-30586 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/BCAAs-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The Magic of BCAAs   So, just how vital are BCAAs for enhancing the appearance and health of your body? Let’s take a quick look at some of their most significant benefits.   1.     BCAAs enhance protein synthesis – Combined with weight training, BCAAs turn on the mTORC1 pathway, which is our primary mechanism for muscle growth. BCAAs, in fact, have the ability to trigger protein synthesis even in the absence of exercise, which can minimize atrophy during time off from the gym. 2.     BCAAs reduce protein breakdown – This is accomplished by decreasing activity of the protein breakdown pathway and decreasing the expression of several complexes involved in these actions. 3.     BCAAs can keep energy boosted during exercise – By reducing the amount of tryptophan that passes through the blood-brain barrier, BCAAs help prevent the rise of serotonin produced while training, which reduces fatigue and keeps you alert and focused. 4.     BCAAs support fat loss – The amino acid leucine has been shown, when used in conjunction with both isoleucine and valine, to increase energy expenditure and fat oxidation. Additionally, not only does isoleucine improve glucose tolerance on its own, but also the entirety of BCAAs can support insulin sensitivity and metabolic rate. Combined, all of these effects will result in a leaner, more defined physique. 5.     BCAAs decrease muscle soreness—This is a very important effect, especially for bodybuilders and athletes who must be able to train and perform maximally with extreme frequency. 6.     BCAAs improve hormonal profile while training – Studies have proven that consuming as little as 6 grams of BCAAs for three weeks helped keep testosterone levels higher and cortisol levels lower during intense training periods. This in and of itself will increase one’s ability to build or maintain muscle mass during all the various yearly training cycles. This is especially vital when undergoing a hypocaloric dieting phase.   <img class="wp-image-30589 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/BCAAs-3-819x1024.png" alt="" width="819" height="1024" />   Dosage and Timing   I highly recommend using a BCAA supplement at three specific times per day.   -When: Immediately upon awakening. -Why: Since we get up in a fasted state, our muscles are becoming catabolic and literally starving for BCAAs. -Dosage: 5 grams.   -When: 45 min before weight training. -Why: To supply energy and support muscle tissue when undergoing intense stress. -Dosage: 10 grams   -When: All throughout weight training workout. Why: It helps delay fatigue and keep blood amino acid levels high throughout the workout while additionally reducing (not stopping) the post-workout inflammatory response. -Dosage: 5-10 grams   Note: When dieting on lower calories and carbohydrates, 2.5-5 grams of BCAAs can also be consumed between meals to help maintain energy and blood sugar while also keeping appetite under control.   <img class="wp-image-30590 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/BCAAs-4-819x1024.png" alt="" width="819" height="1024" /> ABOUT COACH ERIC BROSER Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over thirty years. He is a former Natural Professional Bodybuilder, contest judge and now NPC Masters Competitor. Eric has penned over 1000 articles (for web and print) on training, supplements, mindset and nutrition, which have appeared in such major publications as Flex, Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW and Muscular Health and Performance Illustrated. He has authored four books on the subject of rapid and substantial physique transformation, including one in partnership with the late Author L Rea and another with world-renowned fitness industry attorney, Rick Collins. Eric is the pioneer/developer of the world-renown POWER-REP RANGE-SHOCK™, SPEC™, O-BEY-6™, FTX2™, ESPX2™ and FIBER DAMAGE/FIBER SATURATION™ training methods, which are currently utilized by tens of thousands of bodybuilders and athletes across the globe. Eric has also become one of the most sought-after personal trainers/performance nutrition consultants and contest/event preparation coaches in the field by athletes, bodybuilders, high-powered executives and members of the entertainment industry. He currently works with clients all over the globe. Eric’s exclusive online training show, “B Built by Broser,” has appeared on such online platforms as Muscular Development, Muscle Insider, Evolution of Bodybuilding, Flex, Digital Muscle Media, Jay Cutler TV and currently on Muscle and Fitness+ and FULL TIME BODYBUILDING TV. SOCIAL MEDIA AND WEBSITE LINKS: Instagram: @COACHERICBROSER &nbsp; Broser Built (website): <a href="http://www.broserbuilt.com/">www.broserbuilt.com</a> </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/05/BCAAs-Cover.png</images> <url>https://topdoctormagazine.com/research/news/bcaas-a-must-use-supplement-for-athletes-weightlifters-and-all-fitness-buffs/</url> </article> <article> <ID>30669</ID> <title>Gluten and Dairy Free No-Bake Power Balls</title> <publishDate>2024-05-01 15:53:41</publishDate> <description><div class="et_pb_section et_pb_section_103 et_section_regular" > <div class="et_pb_row et_pb_row_103"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_103 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_104 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Consuming dairy-free and gluten-free power balls can offer several potential benefits: &nbsp; Allergy or Sensitivity Considerations Many individuals have dairy or gluten allergies or sensitivities, which can cause digestive discomfort or other health issues. You can avoid triggering any adverse reactions by opting for dairy-free and gluten-free snacks like these power balls. &nbsp; Digestive Health For some people, dairy and gluten can be difficult to digest, leading to bloating, gas, or other digestive issues. Choosing snacks that are free from these ingredients can help support better digestive health and comfort. &nbsp; Nutrient Density Despite being free from dairy and gluten, these power balls are still packed with nutritious ingredients like oats, almond butter, chia seeds, and maple syrup. These ingredients provide essential nutrients such as fiber, healthy fats, protein, vitamins, and minerals, making them a nutrient-dense snack option. &nbsp; Sustained Energy The combination of complex carbohydrates from oats, protein from almond butter, and healthy fats from chia seeds can provide a steady release of energy, helping to keep you feeling satisfied and energized between meals. &nbsp; Versatility These power balls are customizable, allowing you to tailor them to your taste preferences and dietary needs. You can easily swap out ingredients or add extras like nuts, seeds, or dried fruits to enhance flavor and nutritional content. &nbsp; Overall, dairy-free and gluten-free power balls can be a convenient, satisfying, and nutritious snack option for anyone looking to support their overall health and well-being, particularly those with specific dietary restrictions or preferences! Without further adieu, here is a recipe for gluten-free, dairy-free power balls. &nbsp; &nbsp; <img class="wp-image-30674 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Gluten-Free-Powerballs-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h3>Ingredients</h3> - 1 cup gluten-free rolled oats - 1/2 cup natural almond butter (or any other nut or seed butter of your choice) - 1/4 cup maple syrup or agave nectar - 1/4 cup dairy-free chocolate chips - 2 tablespoons chia seeds - 1 teaspoon vanilla extract - A pinch of salt - Optional: shredded coconut, chopped nuts, cocoa powder for coating &nbsp; &nbsp; <img class="wp-image-30676 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Gluten-Free-Powerballs-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h3>Instructions</h3> <ol> <li> Gather all the ingredients listed.</li> </ol> &nbsp; <ol start="2"> <li> In a large mixing bowl, combine the rolled oats, dairy-free chocolate chips, chia seeds, and a pinch of salt. Stir until evenly mixed.</li> </ol> &nbsp; <ol start="3"> <li> Add the almond butter, maple syrup (or agave nectar), and vanilla extract to the dry ingredients. Mix well until a thick, sticky dough forms. If the mixture seems too dry, you can add a little more almond butter or maple syrup.</li> </ol> &nbsp; <ol start="4"> <li> Cover the bowl with plastic wrap or a lid and chill the mixture in the refrigerator for at least 30 minutes. Chilling will help the mixture firm up and make it easier to roll into balls.</li> </ol> &nbsp; <ol start="5"> <li> Once the mixture is chilled and firm, remove it from the refrigerator. Using your hands, scoop out about a tablespoon of the mixture at a time and roll it into a ball between your palms. Repeat until all the mixture is used up, placing the balls on a plate or baking sheet lined with parchment paper.</li> </ol> &nbsp; <ol start="6"> <li> If desired, you can roll the power balls in shredded coconut, chopped nuts, or cocoa powder for an extra layer of flavor and texture.</li> </ol> &nbsp; <ol start="7"> <li> Store the power balls in an airtight container in the refrigerator for up to two weeks. Enjoy them as a quick and healthy snack whenever you need an energy boost!</li> </ol> &nbsp; These power balls are not only delicious but also packed with nutrients from the oats, almond butter, and chia seeds, making them the perfect treat for any time of day. Enjoy!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/05/Gluten-Free-Powerballs-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/gluten-and-dairy-free-no-bake-power-balls/</url> </article> <article> <ID>30520</ID> <title>Should You Replace Your Metal Filling? Exploring the Benefits and Considerations</title> <publishDate>2024-05-01 15:22:04</publishDate> <description><div class="et_pb_section et_pb_section_104 et_section_regular" > <div class="et_pb_row et_pb_row_104"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_104 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_105 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Metal dental fillings, often referred to as amalgam fillings, have been the standard treatment of cavities for decades. However, concerns about their potential toxicity have led many individuals to consider replacing them with alternative materials. In this article, we'll delve into the topic of metal fillings, discussing their potential risks and the benefits of replacing them with modern alternatives. <h3>Understanding Metal Fillings</h3> Metal fillings are composed of a mixture of metals, including silver, mercury, tin, and copper. While these fillings have been widely used in dentistry due to their durability and affordability, there is growing concern about the presence of mercury, a known toxic substance. According to the American Dental Association, Mercury vapor can be released from metal fillings over time, especially during activities such as chewing and teeth grinding.1 <h3> </h3> <img class="wp-image-30526 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Metal-Filling-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>The Toxicity Debate</h3> The debate surrounding the toxicity of metal fillings has been ongoing for years. While some studies, reported by the World Health Organization, suggest that the levels of mercury released from fillings are within safe limits2, other studies as reported by the National Center for Biotechnology Information, raise concerns about the potential health risks associated with long-term exposure to mercury vapor.3 Common concerns include neurological issues, immune system disorders, and adverse effects on overall health. <h3> </h3> <h3>Benefits of Replacing Metal Fillings</h3> <ol> <li> Reduced Exposure to Mercury: One of the primary reasons for replacing metal fillings is to reduce exposure to mercury vapor. The National Institutes of Health notes that by opting for alternative materials such as composite resin or ceramic, individuals can minimize their risk of mercury toxicity and its potential health consequences.4</li> </ol> &nbsp; <ol start="2"> <li> Improved Aesthetics: Unlike metal fillings, which are silver or gray in color and may become visible when smiling or laughing, tooth-colored fillings blend seamlessly with the natural tooth enamel. According to the American Academy of Cosmetic Dentistry, this aesthetic advantage makes them a popular choice for individuals seeking a more natural-looking smile.5</li> </ol> &nbsp; <ol start="3"> <li> Preservation of Tooth Structure: Composite resin and ceramic fillings require less removal of healthy tooth structure compared to metal fillings. The Journal of the American Dental Association mentions this preservation of tooth structure can contribute to long-term dental health and reduce the risk of complications such as tooth fractures or sensitivity.6</li> </ol> &nbsp; <ol start="4"> <li> Enhanced Biocompatibility: Modern dental materials offer enhanced biocompatibility, meaning they are less likely to cause allergic reactions or sensitivities in individuals with metal allergies. As stated on PubMed, this makes them a safer and more suitable option for a wider range of patients.7</li> </ol> <h3> </h3> &nbsp; <img class="wp-image-30527 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Metal-Filling-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h3>Considerations Before Replacement</h3> Before deciding to replace metal fillings, it's essential to consider the following factors: &nbsp; <ol> <li> Evaluation of Existing Fillings: Not all metal fillings may require immediate replacement. A thorough evaluation by a qualified dentist can help determine the condition of existing fillings and whether replacement is necessary.</li> </ol> &nbsp; <ol start="2"> <li> Cost and Insurance Coverage: The cost of replacing metal fillings with alternative materials can vary depending on factors such as the number of fillings and the type of material used. Additionally, not all dental insurance plans may cover the replacement cost, so checking coverage details beforehand is essential.</li> </ol> &nbsp; <ol start="3"> <li> Potential Sensitivity: Some individuals may experience temporary tooth sensitivity following the replacement of metal fillings, especially if the new fillings are larger or closer to the nerve of the tooth. Dentists can provide recommendations for managing sensitivity and ensuring patient comfort during the transition period.</li> </ol> &nbsp; The decision to replace metal fillings with alternative materials is a personal one that should be made in consultation with a qualified dentist. While metal fillings have been used successfully for many years, concerns about their potential toxicity have prompted individuals to explore safer and more aesthetically pleasing options. By weighing the potential benefits and considerations, individuals can make an informed decision that promotes their dental health and overall well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/04/Metal-Filling-1.png</images> <url>https://topdoctormagazine.com/oral-health/should-you-replace-your-metal-filling-exploring-the-benefits-and-considerations/</url> </article> <article> <ID>30626</ID> <title>Natural Alternatives to Your Daily Multivitamin</title> <publishDate>2024-05-01 14:38:34</publishDate> <description><div class="et_pb_section et_pb_section_105 et_section_regular" > <div class="et_pb_row et_pb_row_105"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_105 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_106 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today's health-conscious society, individuals are constantly seeking ways to optimize their well-being, often turning to multivitamin supplements as a quick, easy, convenient solution. However, with the market flooded with various supplement options, it's essential to discern between typical drugstore multivitamins and healthier alternatives to increase your health. Don't settle for ineffective multivitamins that waste your money and don’t properly absorb in your gut. Consider these impactful and healthy alternatives to buying grocery store multivitamins! <ol> <li>Whole Food-Based Multivitamins: Traditional multivitamins often contain synthetic nutrients that may not be as readily absorbed by the body compared to those derived from whole foods. Whole food-based multivitamins, on the other hand, are crafted from real food sources, ensuring better absorption and utilization by the body. Dr. Tieraona Low Dog, an internationally recognized expert in the fields of integrative medicine, dietary supplements, and women’s health, highlights the importance of whole food-based supplements. In her book Fortify Your Life, she emphasizes that whole food-based multivitamins contain nutrients in their natural form, along with beneficial phytonutrients and cofactors, which contribute to better health outcomes.1 The MegaFood® brand offers a range of whole-food multivitamins made with real food sourced from trusted farm partners. They prioritize using organic and non-GMO ingredients in their formulations.</li> </ol> &nbsp; &nbsp; <ol start="2"> <li>Nutrient-Dense Superfood Blends: Nutrient-dense superfood blends are another promising alternative to conventional multivitamins. These blends combine a variety of nutrient-rich foods such as fruits, vegetables, herbs, and spices, providing a wide array of vitamins, minerals, antioxidants, and other beneficial compounds. Research conducted by Dr. Rhonda Patrick, a biomedical scientist renowned for her work in aging, cancer, and nutrition, suggests that consuming a diverse range of nutrient-dense foods can positively impact health and longevity.2 Superfood blends offer a convenient way to incorporate multiple nutrients into one's diet, promoting overall health and vitality. The Designs for Health brand’s Chocolate Superfoods Formula is an excellent option for children, parents, and adults wanting a phytonutrient-packed blend of organic fruits, vegetables, greens, and fiber delivered in a delicious chocolate-flavored powder designed to support children’s overall health and antioxidant status. Other brands to look for are Amazing Grass, Navitas Organics, and Vital Proteins.</li> </ol> &nbsp; &nbsp; <ol start="3"> <li>Drink your Multivitamin! Maintaining proper hydration is vital for adults to support optimal performance, cognitive abilities, and overall health. Inadequate hydration can result in tiredness, reduced focus, and decreased productivity. Therefore, integrating enjoyable and effective hydration options into daily habits is essential for sustaining peak vitality and well-being! KING KONGIN Energy Drinks offer multiple benefits: they contain no sugar, calories, carbs, and artificial colors, promoting health and boosting energy. This formula is packed with 180mg of natural caffeine from tea and essential vitamins, specially designed to meet your all-day energy requirements.3</li> </ol> &nbsp; While various flavored energy drinks are available, opting for healthier alternatives in energy drinks made from tea caffeine not only quenches thirst but also offers additional benefits from incorporating Vitamin B, electrolytes, minerals, and natural flavors in these drinks, which is crucial. The KING KONGIN Energy Drink is a testament to the possibility of achieving a harmonious blend of taste and functionality, providing a refreshing and nourishing option for individuals seeking a flavorful beverage that supports their active lifestyles. &nbsp; &nbsp; &nbsp; <img class="wp-image-30663 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Multivitamin-Alternatives-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <ol start="4"> <li>Single-Nutrient Supplements: Choose supplements that focus on specific nutrients your body needs, such as vitamin D, omega-3 fatty acids, magnesium, and antioxidant supplements like vitamin C, vitamin E, or resveratrol to combat oxidative stress and promote overall health. Patients working with their physicians striving for optimal health know the importance of following this alternative by working with a doctor, testing your lab work, and creating an individual supplement protocol based on your body's needs. </li> </ol> &nbsp; Dr. Andrew Weil, a prominent figure in integrative medicine, underscores the importance of using single-nutrient supplements judiciously, recommending that they be taken cautiously and ideally under the guidance of a healthcare provider. Dr. Weil emphasizes the potential for single-nutrient supplements to disrupt the delicate balance of nutrients in the body.4 Patients can alternatively work with their physician in building med packs for individual supplement needs because they offer convenient, pre-packaged doses that ensure consistent and accurate intake, reducing the risk of missed doses and simplifying supplementation management. &nbsp; &nbsp; <ol start="5"> <li>Liquid Herbal Tinctures: Herbal tinctures are liquid herbal extracts that provide a more effective herbal solution than capsules or powders. This form best preserves the active elements, assures potency, and allows the herbs to enter the bloodstream faster. Conventional vitamins in pill form from grocery stores are full of binders and fillers to make them keep their shape and hold all the ingredients together. Liquid herbal vitamins are made without binders and fillers, making them easier to digest. Plus, the vitamins you get are from real food sources and not synthetic ones, making them more biologically friendly to your body! Consider more brands like Herb Pharm, Gaia Herbs, Mountain Rose Herbs, and Naturapthica.</li> </ol> &nbsp; &nbsp; &nbsp; <img class="wp-image-30661 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Multivitamin-Alternatives-2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <ol start="6"> <li>Dr. Morrison® Daily Benefit Protein is formulated to provide enhanced support for balanced metabolic detoxification, including macro- and micronutrients for optimal liver function.5 Dr. Morrison’s popular formula is like a multivitamin, multi-mineral, and protein supplement in a satisfying shake – everything you need for a highly nutritious meal. Dietary supplementation with the glutathione precursors, cysteine and glycine fully restores glutathione synthesis and concentrations and lowers oxidative stress and oxidant damage levels. This option is a practical and effective approach to decreasing oxidative stress in aging, offering high-powered, well-rounded nutritional support crucial for our phase I and II liver detoxification systems, especially during times of increased stress or exposure to toxins. Its comprehensive vitamin and mineral blend ensures optimal nutrition, aiding in effectively eliminating toxins from the body and promoting overall health during detoxification.</li> </ol> &nbsp; &nbsp; <ol start="7"> <li>Gummies Chewable Multivitamins: The last alternative is to chew your multivitamins. This can be a more accessible alternative for older adults, young kids, and pregnant mothers. Chewable Gummies with high-quality ingredients and natural flavors are essential when choosing gummies. Remember that as delicious as gummy vitamins can be, consuming excessive amounts of specific vitamins or minerals can be harmful, so following recommended dosages is crucial. Some brands to consider are SugarBear, Olly, and Chewsy.</li> </ol> &nbsp; &nbsp; &nbsp; <img class="wp-image-30662 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Multivitamin-Alternatives-3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; Quality Assurance and Transparency: When selecting alternative multivitamin options, it's crucial to prioritize quality assurance and transparency. Look for products that undergo rigorous testing for purity, potency, and contaminant levels. Third-party certifications such as NSF International, USP Verified, or ConsumerLab.com assure product quality and adherence to industry standards. Additionally, opt for brands that are transparent about their sourcing practices, manufacturing processes, and ingredient origins. By choosing pharmaceutical-grade supplements, quality control measures to ensure purity, potency, and consistency are more rigorous. Pharmaceutical-grade supplements contain higher concentrations of active ingredients compared to drugstore brands, making them more effective. Consumers can trust that they are investing in supplements that deliver on their promises, ensuring clinical evidence backed by more extensive clinical research demonstrating their effectiveness and safety profiles. The quest for healthier alternatives to traditional drugstore multivitamins has led to the emergence of various options that offer superior quality, efficacy, and transparency. From whole food-based multivitamins to nutrient-dense superfood blends and targeted nutritional supplements, individuals now have a plethora of choices to support their nutritional needs. By making informed decisions and prioritizing quality, consumers can harness the potential of supplements to enhance their health and well-being, choosing healthier alternatives and making an investment in their overall long-term wellness journey. References and Resources <ol> <li style="font-weight: 400;" aria-level="1">Low Dog, T. (2016). Fortify Your Life: Your Guide to Vitamins, Minerals, and More. National Geographic.</li> <li style="font-weight: 400;" aria-level="1">Patrick, R. (2019). The Ultimate Micronutrient Smoothie. FoundMyFitness. Retrieved from <a href="https://www.foundmyfitness.com/episodes/ultimate-micronutrient-smoothie">https://www.foundmyfitness.com/episodes/ultimate-micronutrient-smoothie</a>.</li> <li style="font-weight: 400;" aria-level="1">https://kingkongin.com/</li> <li style="font-weight: 400;" aria-level="1">Dr. Andrew Weil's work, quoted in Hyman's "Food: What the Heck Should I Eat?" (2020)</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.dailybenefit.com/">https://www.dailybenefit.com/</a></li> <li style="font-weight: 400;" aria-level="1">Ashleigh Quint is a nationally recognized strength coach with 20+ years of coaching experience and a leading expert in health optimization. For inquiries please contact: Ashleigh@uplift-gym.com Follow: @up_lift_gym</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/05/Multivitamin-Alternatives-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/natural-alternatives-to-your-daily-multivitamin/</url> </article> <article> <ID>30683</ID> <title>Protecting Your Skin: Avoiding Common Irritants</title> <publishDate>2024-05-01 13:33:33</publishDate> <description><div class="et_pb_section et_pb_section_106 et_section_regular" > <div class="et_pb_row et_pb_row_106"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_106 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_107 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Protecting Your Skin: Avoiding Common Irritants</h2> &nbsp; Our skin, the body's largest organ, serves as a protective barrier against the outside world. However, it's susceptible to irritation from various substances we encounter daily. From rubber to adhesives on bandages to ingredients in detergents, these irritants can lead to discomfort and skin conditions if not managed properly. Understanding these irritants and taking steps to avoid them is crucial for maintaining healthy skin. &nbsp; Latex and Rubber &nbsp; Rubber is a ubiquitous material found in everyday items such as gloves, elastic bands, and footwear. However, it can cause skin irritation, especially in individuals with latex allergies. The proteins present in natural rubber latex can trigger allergic reactions ranging from mild itching to severe rashes. To avoid this, individuals with latex sensitivities should opt for latex-free products labeled as such or made from alternative materials like nitrile or vinyl. Always check the labels and conduct thorough research, as some alternatives will still contain small amounts of the allergen. &nbsp; Adhesives &nbsp; Adhesive bandages are a common household item used to cover wounds and minor injuries. However, the adhesives used in these bandages can contain chemicals that irritate the skin. Prolonged exposure to adhesive residues or repeated use of bandages in the same area can lead to redness, itching, and even contact dermatitis. Choosing hypoallergenic bandages designed for sensitive skin can help minimize the risk of irritation. &nbsp; Detergents &nbsp; Laundry detergents often contain harsh chemicals and fragrances that can strip the skin of its natural oils and cause irritation, particularly in individuals with sensitive skin. Residue from detergents left on clothing can also come into contact with the skin, leading to itching, redness, and eczema flare-ups. Opting for fragrance-free detergents formulated for sensitive skin and using an extra rinse cycle to remove detergent residue from clothing can help prevent skin irritation. &nbsp; Fragrances and Preservatives Fragrances and preservatives are common culprits behind skin irritation and allergic reactions in skincare products. While they may enhance the scent or shelf life of these products, they can cause adverse effects ranging from mild irritation to severe allergic contact dermatitis. It is essential to read ingredient labels carefully and opt for fragrance-free products formulated for sensitive skin to reduce the risk of irritation. &nbsp; &nbsp; <img class="wp-image-30690 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/05/Avoiding-Skin-Irritants-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h2>Avoiding Irritants</h2> &nbsp; Taking proactive steps to avoid common skin irritants can help protect your skin from unnecessary discomfort and maintain its health and integrity. By choosing latex-free products, hypoallergenic bandages, fragrance-free detergents, and skincare products formulated for sensitive skin, you can minimize the risk of irritation and keep your skin looking and feeling its best. &nbsp; There are several ways to avoid skin irritants and maintain healthy skin. &nbsp; <ol> <li>Choose Clothing Wisely. Fabrics such as wool and synthetic materials can be irritating to sensitive skin. Opt for breathable, natural fabrics like cotton or bamboo, which are gentler on the skin and less likely to cause irritation.</li> </ol> &nbsp; <ol start="2"> <li>Avoid Harsh Weather Conditions. Extreme temperatures, wind, and low humidity can strip the skin of its natural moisture and lead to irritation. Protect your skin by dressing appropriately for the weather and using moisturizers to hydrate and nourish the skin.</li> </ol> &nbsp; <ol start="3"> <li>Practice Proper Skincare. Establishing a regular skincare routine tailored to your skin type can help prevent irritation and maintain skin health. Use gentle cleansers, moisturizers, and sunscreen daily, and avoid over-exfoliating or using harsh skincare products that can disrupt the skin's barrier function.</li> </ol> &nbsp; <ol start="4"> <li>Be Mindful of Personal Care Products. Haircare products such as shampoos and conditioners, as well as body washes and soaps, can contain ingredients that irritate the skin. Look for products labeled as hypoallergenic and fragrance-free, and consider patch-testing new products before using them regularly.</li> </ol> &nbsp; <ol start="5"> <li>Protect Your Hands. Frequent hand washing and exposure to harsh chemicals in cleaning products can lead to dryness, irritation, and even eczema on the hands. Wear gloves when cleaning or using chemicals, and moisturize regularly to keep your hands hydrated and protected.</li> </ol> &nbsp; <ol start="6"> <li>Manage Stress. Stress can exacerbate skin conditions such as eczema and psoriasis and lead to flare-ups of irritation. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises to help manage stress levels and promote skin health.</li> </ol> &nbsp; <ol start="7"> <li>Stay Hydrated. Drinking an adequate amount of water each day helps keep the skin hydrated from the inside out, reducing the risk of dryness and irritation. Aim for at least eight glasses of water per day, and limit caffeine and alcohol, which can dehydrate the skin.</li> </ol> &nbsp; By incorporating these additional strategies into your skincare routine and daily life, you can further minimize exposure to skin irritants and promote healthy, radiant skin. Remember to listen to your skin's needs and seek professional advice if you experience persistent irritation or skin conditions that do not improve with home care measures.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/05/Avoiding-Skin-Irritants-Cover.png</images> <url>https://topdoctormagazine.com/wellness/protecting-your-skin-avoiding-common-irritants/</url> </article> <article> <ID>30349</ID> <title>Make the Most of Warm Weather: The Benefits of Outdoor Exercise and Adventure Therapy</title> <publishDate>2024-04-01 15:57:48</publishDate> <description><div class="et_pb_section et_pb_section_107 et_section_regular" > <div class="et_pb_row et_pb_row_107"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_107 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_108 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Are you tired of the same old routine of indoor workouts? Well, it's time to lace up your sneakers, grab your water bottle, and head outside! Outdoor exercise and adventure therapy offer a plethora of benefits for the whole family, from physical health to mental well-being. Let's explore why stepping into nature can be your family's ticket to health and happiness. <h2>Physical Health Benefits</h2> <h3>Vitamin D Boost</h3> Spending time outdoors isn't just fun—it's also a fantastic way to boost your body's vitamin D levels. Sun exposure stimulates vitamin D production, which is crucial for maintaining strong bones and a healthy immune system. According to research by Micahel Holick, adequate vitamin D levels have also been linked to a reduced risk of autoimmune diseases, cancers, and cardiovascular diseases.1 <h3>Fresh Air</h3> Take a deep breath! The great outdoors offers an abundance of fresh air, which can work wonders for your lungs and overall well-being. A study from Rucker et al. suggests breathing in clean, oxygen-rich air improves lung function and helps oxygenate your blood, leaving you feeling invigorated and refreshed.2 <h3>Natural Terrain Challenges</h3> Say goodbye to the monotony of indoor workouts! Outdoor trails provide an exciting array of natural terrain challenges that engage different muscle groups and enhance the effectiveness of your exercise routine. Whether it's navigating rocky paths or conquering steep inclines, outdoor workouts offer a dynamic and engaging way to stay fit.3 <h3>Calorie Burner</h3> Looking to shed some extra pounds? Head outdoors! Activities like hiking, biking, or playing frisbee in the park can torch calories more effectively than indoor exercises, helping you maintain a healthy weight and boost your fitness levels. So, ditch the treadmill and hit the trails for a calorie-burning adventure.4 <h2> </h2> <h2><img class="wp-image-30389 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/The-Benefits-of-Outdoor-Exercise-2-1024x536.png" alt="" width="1024" height="536" /> </h2> &nbsp; <h2>Mental Well-Being</h2> <h3>Stress Reduction</h3> Escape the hustle and bustle of daily life by immersing yourself in nature. The serene beauty of the outdoors has a calming effect on the mind, reducing stress levels and promoting relaxation. Whether it's listening to birds chirping or feeling the gentle breeze on your skin, nature provides the perfect antidote to stress.5 <h3>Mood Booster</h3> Need a mood lift? Step outside! Outdoor exercise triggers the release of endorphins—feel-good hormones that can lift your spirits and enhance your mood. So, lace up your sneakers, hit the trails, and let nature work its magic on your happiness levels.6 <h3>Connection with Nature</h3> Reconnect with the natural world and experience a sense of awe and wonder. Spending time outdoors allows you to connect with the beauty of nature, fostering a deeper appreciation for the world around you. Whether it's marveling at a breathtaking sunset or feeling the earth beneath your feet, nature has a way of soothing the soul.7 <h3>Family Bonding</h3> Unplug and reconnect with your loved ones in the great outdoors. Outdoor activities provide the perfect opportunity for quality family time away from screens and distractions. Whether you're hiking through scenic trails or enjoying a picnic in the park, these shared experiences strengthen family bonds and create lasting memories.8 <h2> </h2> <img class="wp-image-30390 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/The-Benefits-of-Outdoor-Exercise-3-1024x536.png" alt="" width="1024" height="536" /> <h2> </h2> <h2>Adventure Therapy</h2> <ul> <li style="font-weight: 400;" aria-level="1">Team Building: Adventure therapy activities such as ropes courses or rock climbing require teamwork and cooperation, helping family members learn to communicate effectively and trust one another.9</li> <li style="font-weight: 400;" aria-level="1">Problem Solving: Outdoor challenges present opportunities for problem-solving and critical thinking, teaching valuable skills that can be applied in everyday life.10</li> <li style="font-weight: 400;" aria-level="1">Confidence Building: Overcoming obstacles in a natural setting can boost self-confidence and self-esteem, empowering family members to tackle challenges with courage and resilience.11</li> <li style="font-weight: 400;" aria-level="1">Emotional Healing: Nature has a therapeutic effect on the mind and soul, providing a healing environment for individuals dealing with stress, trauma, or mental health issues.12</li> </ul> Incorporating outdoor exercise and adventure therapy into your family's routine doesn't have to be complicated. Start by scheduling regular outings to local parks, hiking trails, or playgrounds. Encourage everyone to participate in activities they enjoy, whether it's biking, playing sports, or simply taking a leisurely stroll. Remember to dress appropriately for the weather and stay hydrated, especially on hot summer days. And remember to use different forms of sun protection during the hotter parts of the day, like a hat, long sleeves, or natural sunscreen. So, what are you waiting for? Step outside, breathe in the fresh air and embark on an adventure with your family today. Your health and happiness await in the great outdoors! &nbsp; <h3>References</h3> <ol> <li> Holick, Michael. "Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease." Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S-88S.</li> <li> Rucker et al. "The role of outdoor physical activity and sedentary behavior in predicting adolescent mental health." Environmental Health and Preventive Medicine, 2010; 15(6): 371–376.</li> <li> Thompson Coon et al. "Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review." Environ Sci Technol. 2011 Feb 15;45(5):1761-72.</li> <li> Ainsworth BE et al. "Compendium of physical activities: an update of activity codes and MET intensities." Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504.</li> <li> Gladwell VF, Brown DK, Barton JL, et al. "The effects of views of nature on autonomic control." Eur J Appl Physiol. 2012;112(9):3379-3386.</li> <li> Reed J, Buck S. "The effect of regular aerobic exercise on positive-activated affect: A meta-analysis." Psychology of Sport and Exercise, 2009; 10: 581–594.</li> <li> Mayer FS, Frantz CM. "The connectedness to nature scale: A measure of individuals’ feeling in community with nature." J Environ Psychol. 2004;24:503–515.</li> <li> Heath GW, Brownson RC, Kruger J, et al. "The effectiveness of urban design and land use and transport policies and practices to increase physical activity: a systematic review." J Phys Act Health. 2006;3(s1):S55-S76.</li> <li> Gass MA, Gillis HL, Russell KC. "Adventure therapy: theory, research, and practice." Routledge, 2012.</li> <li> Priess HA, Olson DH. "Outdoor adventure education: Applying transformative learning theory to understanding instrumental learning and personal growth in environmental education." Journal of Environmental Education, 2010; 41: 4–17.</li> <li> Bandura A. "Self-efficacy: The exercise of control." W H Freeman/Times Books/ Henry Holt &amp; Co, 1997.</li> <li> Williams F, Carter M. "Healing nature: an ecological concept of healing." Journal of Holistic Nursing, 1997; 15(2): 179–191.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/03/The-Benefits-of-Outdoor-Exercise-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/make-the-most-of-warm-weather-the-benefits-of-outdoor-exercise-and-adventure-therapy/</url> </article> <article> <ID>30230</ID> <title>10,000 Steps A Day: A Fad Or An Important Goal? Discover If It’s Right For You</title> <publishDate>2024-04-01 15:10:11</publishDate> <description><div class="et_pb_section et_pb_section_108 et_section_regular" > <div class="et_pb_row et_pb_row_108"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_108 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_109 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">I remember when Fitbits were all the rage. Suddenly, everyone seemed obsessed with reaching a goal of 10,000 steps a day. I thought it was silly. Why 10,000 steps? I figured people could just prioritize exercise, be it lifting or doing cardio. To me, that would be enough. As Fitbits have faded away, should we also give up the ambition of hitting 10,000 steps a day? Is this cardio goal one we should set out to achieve? Or, was it some fad that we all should forget about? Let’s take a closer look. &nbsp; <img class="wp-image-30242 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/1000-Steps-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Why 10,000 steps?</h3> It turns out that the 10,000 steps goal didn’t originate with the Fitbit. The goal came from <a href="https://www.realsimple.com/health/fitness-exercise/10000-steps-a-day">one professor’s theory</a> during the 1964 Olympics in Tokyo, Japan.1 Professor Yoshiro Hatano studied how to fight obesity and theorized that walking 10,000 steps a day—equaling about five miles—would be the right amount to keep people healthy. Hatano developed the “Manpo-kei,” a pedometer-type device that motivated people to get up and move. The device was a huge hit since people were already thinking about health and fitness during the Olympic season. Eventually, the U.S. and other countries got in on the excitement. They realized that 10,000 steps a day can allow someone to hit their necessary aerobic exercise. <a href="https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise">Aerobic exercise is crucial</a> to taking care of cardiovascular health.2 It's needed for controlling blood pressure and blood sugar. It helps manage weight and improves mental health. It also strengthens the immune system and boosts brain power. The official recommendation now is to get at least 150 minutes of aerobic exercise a week or 75 minutes a week for more intense movement. If you divide 150 minutes into 30 minutes five days a week, you could hit <a href="https://www.verywellhealth.com/10000-steps-a-day-7569133">about 7,000-8,000 steps at a brisk pace</a>.3 So, you could argue that all you need is about that much a day. Are 10,000 steps necessary, then? Truthfully, you’ll get a different answer from every health expert you ask. Here’s the thing, though. Most of us have become far too sedentary, so it’s good to make yourself move more throughout the day. We all need aerobic exercise daily, regardless of your fitness goals. Depending on your health goals, it’s up to you if you want to hit that many steps, but it is a good number to get the official cardio requirement and then some. It’s also <a href="https://www.eviemagazine.com/post/walking-number-one-form-cardio-i-recommend-weight-loss-clients">a recommended step number for weight loss</a>.4 <h3> </h3> <h3><img class="wp-image-30240 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/1000-Steps-2-1024x536.png" alt="" width="1024" height="536" /></h3> &nbsp; <h3>The Power of Walking</h3> The good news is that you don’t need to go on a run to get your cardio in. Walking is an excellent form of aerobic exercise. <a href="https://www.eviemagazine.com/post/walking-number-one-form-cardio-i-recommend-weight-loss-clients">Fitness trainer Gina Florio recommends</a> walking as a weight loss tool for her clients.5 Florio noted that high-intensity workouts are effective, but they’re not appealing to the everyday person who just wants to be healthier. She goes on to say that for people who are already stressed—which many of us are nowadays—high-intensity training can be counterproductive because it creates more stress. Higher-intensity workouts like running may burn more calories in a shorter time, but <a href="https://www.eviemagazine.com/post/how-to-make-your-hot-girl-walk-the-best-part-of-your-day?list=favorites">it’s harder on the body and stresses the heart</a>.6 Even if weight loss isn’t your goal, walking is a simple yet effective way to take care of your health. Whatever your health goals are, it’s time to get walking! <h3>Getting in your 10,000 steps</h3> At this point, you might be wondering if lifting weights counts for aerobic exercise. The answer is: sorta. Generally speaking, cardio, like walking, swimming, running, biking, etc., counts as aerobic exercise. When you lift weights or sprint, you’re doing <a href="https://www.medicalnewstoday.com/articles/323922">anaerobic exercise</a>.7 This means you use energy from contracting muscles as opposed to oxygen, like when you’re walking. Yet, lifting weights can count toward cardio <a href="https://www.crunch.com.au/blog/workouts-exercise/cardio-vs-strength-training-which-is-effective-for-overall-health/#:~:text=The%20short%20answer%20is%20yes,you%20finish%20your%20weight%20session.">at the right intensity</a>.8 For overall health, it’s recommended to have a mix of cardio and lifting. Reaching a goal of 10,000 steps is much simpler than you think. Here are some ways you can mindfully walk more throughout your day. Go on walks This one’s a no-brainer, but it is the best way! Take a half hour of your day and go for a walk outside. Grab a buddy or two and make it a social event. Listen to your favorite podcast, catch up on an audiobook, or create a great playlist. Do whatever it is to make it an enjoyable part of your day! Park farther away It’s easy to want to nab the closest parking spot, especially if the weather outside isn’t ideal. But, if you park farther away, you’ll start adding up those steps. Your health will thank you for it! Take the stairs instead of the elevator We might groan when we hear this, but once you get in the habit of choosing the stairs over the elevator, your body will adapt, and you won’t even think about it. &nbsp; <img class="wp-image-30243 size-full aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/1000-steps-3.png" alt="" width="1080" height="1350" /> &nbsp; Move when you can If you’re making phone calls for work, walk around instead of sitting. If you need to study or read something, take it with you to the treadmill. Get up and move around periodically if your job has you sitting down all day at a desk. If you can opt for movement, it’ll be much better for you! Take multiple trips Whenever we unload our car with groceries, it’s easy to want to grab as many bags as possible so that we don’t have to take as many trips. Instead, do the opposite and be less efficient! Take several trips in whatever you do. Track your steps One way to know how many steps you’re taking is to get some sort of step tracker. You could opt for something like an Apple Watch, but there are several free step-tracking apps that you could go for instead if you don’t want to make the purchase. Whatever you choose, you don’t need to hit 10,000 steps on day one. Take your time working up to that. As long as you move mindfully, you’ll be on your way to better health. <h3>Conclusion</h3> While Fitbits may have faded away, it doesn’t mean we have to end our goal of 10,000 steps. Cardio is important to our physical and mental health, and we don’t need to be a marathon runner to do it. It’s all about mindful and intentional movement to get the necessary steps. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/03/1000-Steps-Cover.png</images> <url>https://topdoctormagazine.com/wellness/fitness/10000-steps-a-day-a-fad-or-an-important-goal-discover-if-its-right-for-you/</url> </article> <article> <ID>30251</ID> <title>Why Intermittent Fasting Isn't One-Size-Fits-All: A Guide for Men and Women of All Ages</title> <publishDate>2024-04-01 15:08:56</publishDate> <description><div class="et_pb_section et_pb_section_109 et_section_regular" > <div class="et_pb_row et_pb_row_109"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_109 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_110 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Intermittent fasting has surged in popularity as a holistic and sustainable approach to weight management and overall health. Unlike traditional diets, it's not about restricting specific food groups but revolves around when you eat. The core idea is to optimize metabolic processes and unlock various health benefits. <h2>Why is Intermittent Fasting Beneficial?</h2> <ul> <li aria-level="1">Weight Management</li> </ul> Intermittent fasting can be an effective strategy for weight loss. By restricting the eating window, individuals often consume fewer calories, leading to a calorie deficit and weight loss over time. <ul> <li aria-level="1">Improved Metabolism</li> </ul> Fasting periods can enhance metabolic health by regulating blood sugar levels and increasing insulin sensitivity. This may reduce the risk of type 2 diabetes. <ul> <li aria-level="1">Cellular Repair and Longevity</li> </ul> During fasting, cells undergo a process called autophagy, where they remove damaged components. This is believed to contribute to cellular repair and potentially promote longevity. <ul> <li aria-level="1">Brain Health</li> </ul> Intermittent fasting may have neuroprotective effects, supporting brain health and reducing the risk of neurodegenerative diseases. &nbsp; <img class="wp-image-30259 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Intermittent-Fasting-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Is Intermittent Fasting Safe?</h2> Intermittent fasting is generally considered safe for most healthy adults, but individual experiences may vary. It's important to note the following considerations: Consultation with Healthcare Professionals: Before starting any fasting regimen, especially if you have pre-existing health conditions or are taking medications, consult with a healthcare professional. They can provide guidance based on your individual health status. Nutrient Intake: While intermittent fasting doesn't prescribe specific foods, it's crucial to maintain a balanced diet when eating. Ensure your meals contain essential nutrients, including vitamins, minerals, and adequate protein. Hydration: Staying hydrated is key during fasting periods. Drink water, herbal teas, or other non-caloric beverages to prevent dehydration. Listen to Your Body: Pay attention to your body's signals. Adjust your fasting window or consider a different method if you experience dizziness, extreme hunger, or other discomfort. Individual Variation: What works for one person may not work for another. Experiment with different methods to find the approach that suits your lifestyle and preferences. <h2> </h2> <h2><img class="wp-image-30261 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Intermittent-Fasting-2-1024x536.png" alt="" width="1024" height="536" /></h2> <h2> </h2> <h2>Intermittent Fasting for Men</h2> <h3>Ages 20-30:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Fasting Window: 16:8 method (16 hours of fasting, 8 hours of eating).</li> <li style="font-weight: 400;" aria-level="1">Meal Timing: Experiment with different eating windows to find what suits your lifestyle. Consider skipping breakfast and having your first meal around noon.</li> <li style="font-weight: 400;" aria-level="1">Training: Exercise in the morning during the fasting period or right before breaking the fast.</li> </ul> <h3>Ages 30-40:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Fasting Window: You can continue with 16:8 or try the 18:6 method.</li> <li style="font-weight: 400;" aria-level="1">Meal Composition: Focus on a balanced diet with sufficient protein, healthy fats, and complex carbohydrates.</li> <li style="font-weight: 400;" aria-level="1">Hydration: Drink plenty of water during fasting hours.</li> </ul> <h3>Ages 40-50:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Fasting Window: 16:8 or 18:6 may still be suitable.</li> <li style="font-weight: 400;" aria-level="1">Meal Quality: Pay attention to nutrient density and overall food quality. Consider incorporating more antioxidants.</li> <li style="font-weight: 400;" aria-level="1">Regular Check-ups: Regular health check-ups become more important as you age.</li> </ul> <h3>Ages 50-60:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Fasting Window: Consider a flexible approach like alternate-day fasting or 14:10.</li> <li style="font-weight: 400;" aria-level="1">Nutrient Intake: Ensure adequate intake of vitamins and minerals, especially calcium and vitamin D, for bone health.</li> <li style="font-weight: 400;" aria-level="1">Medical Consultation: Regular health monitoring and consultation with a healthcare provider are crucial.</li> </ul> <h3>Ages 60-70+:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Fasting Window: Listen to your body; consider shorter fasting windows like 12:12 or 14:10.</li> <li style="font-weight: 400;" aria-level="1">Meal Consistency: Aim for balanced meals with a focus on digestion. Consider smaller, more frequent meals.</li> <li style="font-weight: 400;" aria-level="1">Medical Monitoring: Regular health check-ups are essential, and consult with healthcare providers on any adjustments to fasting.</li> </ul> <h2> </h2> <h2><img class="wp-image-30262 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Intermittent-Fasting-3-1024x536.png" alt="" width="1024" height="536" /></h2> <h2> </h2> <h2>Intermittent Fasting for Women</h2> The principles for women are generally similar, but it's important to be mindful of hormonal fluctuations and potential effects on reproductive health. Women may need to be more cautious with extended fasting. <h3>Ages 20-30:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Follow a similar approach as men in the same age group, but be attentive to hormonal changes. Consider a 14:10 or 16:8 fasting window.</li> </ul> <h3>Ages 30-40:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Consider shorter fasting windows like 14:10 or 16:8.</li> <li style="font-weight: 400;" aria-level="1">Pay attention to nutrient-dense foods, especially if planning for pregnancy.</li> </ul> <h3>Ages 40-50:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Be mindful of hormonal changes during perimenopause.</li> <li style="font-weight: 400;" aria-level="1">Consider shorter fasting windows and focus on maintaining bone health with adequate calcium and vitamin D.</li> </ul> <h3>Ages 50-60:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Adjust fasting windows based on individual needs and hormone fluctuations.</li> <li style="font-weight: 400;" aria-level="1">Prioritize nutrient-dense foods and monitor bone health.</li> </ul> <h3>Ages 60-70+:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Shorter fasting windows may be more suitable.</li> <li style="font-weight: 400;" aria-level="1">Focus on maintaining overall health with a well-balanced diet.</li> </ul> &nbsp; Remember, individual responses to fasting can vary, and paying attention to how your body reacts is crucial. It's important to note that before starting any new diet or fasting regimen, it's advisable to consult with a healthcare professional, especially if you have any underlying health concerns. <h2> </h2> <img class="wp-image-30260 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Intermittent-Fasting-4-819x1024.png" alt="" width="819" height="1024" /> <h2> </h2> <h2>Common Misconceptions</h2> <h3>Fasting Leads to Muscle Loss:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Misconception: One prevalent myth is that intermittent fasting leads to muscle loss. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4733124/">numerous studies indicate</a> that intermittent fasting can preserve muscle mass while promoting fat loss when combined with resistance training.1 It may even enhance muscle protein synthesis during the eating window.</li> </ul> <h3>Fasting Slows Down Metabolism:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Misconception: Some believe fasting slows down metabolism, making it harder to lose weight. Contrary to this, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839325/">studies suggest</a> intermittent fasting may actually boost metabolism by promoting fat oxidation and improving insulin sensitivity, supporting efficient energy utilization.2</li> </ul> <h3>Intermittent Fasting is Only for Weight Loss:</h3> <ul> <li style="font-weight: 400;" aria-level="1">Misconception: While intermittent fasting is often associated with weight loss, its benefits extend beyond that. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/">Scientific evidence suggests</a> it plays a role in promoting overall health, improving metabolic markers, reducing inflammation, and supporting longevity.3</li> </ul> <h3>Fasting is the Same for Everyone</h3> <ul> <li style="font-weight: 400;" aria-level="1">Misconception: Individual responses to intermittent fasting can vary. Factors such as age, sex, and overall health influence how the body responds to fasting. </li> </ul> &nbsp; It is essential to tailor an intermittent fasting approach that suits individual needs and lifestyles, approach it mindfully, and seek professional advice if you have any health concerns. &nbsp; Learn more about Dr. Christopher Davis, his career, and how you can get in touch through the links below! &nbsp; &nbsp; <img class="wp-image-30386 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Dr.-Davis-Contact-Photo-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; LIQUIVIDA <a href="https://www.liquivida.com/about/medical-team/doctor-christopher-davis-nutrient-iv-therapy-bradenton">https://www.liquivida.com/about/medical-team/doctor-christopher-davis-nutrient-iv-therapy-bradenton</a> Reveal Vitality Website <a href="https://revealvitality.com/christopher-davis/">https://revealvitality.com/christopher-davis/</a> &nbsp; Learn more about Dr. Davis through his website revealvitality.com and learn more about his career, follow along on socials, and explore his other endeavors by going to our References and Resources page! &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/03/Intermittent-Fasting-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/why-intermittent-fasting-isnt-one-size-fits-all-a-guide-for-men-and-women-of-all-ages/</url> </article> <article> <ID>30270</ID> <title>Eating for Your Blood Type: Behind the Phenomenon That’s Helped Thousands</title> <publishDate>2024-04-01 15:04:45</publishDate> <description><div class="et_pb_section et_pb_section_110 et_section_regular" > <div class="et_pb_row et_pb_row_110"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_110 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_111 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Have you noticed that some diets work well with some people and not so much for others? Could it be linked to willpower or the person’s preference? Perhaps you’ve tried an array of diets and wondered why they didn’t work.  On top of all that, there are the never-ending diet trends. One day, we’re told you should eat meat, the next, you shouldn’t. Or, you should only eat fish. Add more vegetables. Don’t eat too many leafy greens because they’re less beneficial than we thought. How can you know what’s best for you?  According to Dr. Peter J. D’Adamo, your blood type can tell you. That’s right. Your blood type determines what kind of nourishment you need. This is called the <a href="https://www.amazon.com/Right-Your-Type-Revised-Updated/dp/0399584161">Blood Type Diet</a>, and it might be the solution you’ve been searching for this whole time.1 It’s one that’s <a href="https://www.eviemagazine.com/post/the-blood-type-diet-what-is-it-and-why-is-it-loved-by-the-victorias-secret">loved by celebrity trainers and Victoria’s Secret models</a> alike, so you might find yourself falling for it, too.2  Let’s dive in.  &nbsp;  <img class="wp-image-30277 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Blood-Type-Diet-1-1024x536.png" alt="" width="1024" height="536" />  &nbsp; <h1>Behind the Blood Type Diet</h1> Dr. D’Adamo discovered the Blood Type Diet when he found that certain blood types responded better to some foods. D’Adamo is a naturopathic physician and <a href="https://dadamo.com/txt/index.pl?2003">believes food is medicine</a>.3 In his research, he found that people with blood type A had more diseases associated with overeating meat. Conversely, people with blood type O do well when they eat a lot of meat, but their bodies tend to have trouble with carbohydrates.  That’s when D’Adamo formulated the hypothesis that each blood type should have its own eating program. He knew that many diet plans didn’t always reflect the uniqueness of the individual. For instance, some dieticians say that a high-protein diet can steal calcium away from the bones. But, D’Adamo notes that type O’s have an enzyme that can process protein and receive calcium. In other words, type O’s protein processing is unique from other types and requires a high-protein diet. At the same time, type A’s don’t have the enzyme that processes calcium from protein.   That’s why some food groups don’t work for everyone. You need one that’s special to you, and the <a href="https://www.eviemagazine.com/post/the-blood-type-diet-what-is-it-and-why-is-it-loved-by-the-victorias-secret">Blood Type Diet is designed to cater to your needs</a>.4  &nbsp;  <img class="wp-image-30275 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Blood-Type-2-1024x536.png" alt="" width="1024" height="536" />  &nbsp; <h1>The Benefits</h1> So, what do you have to gain from going on the Blood Type Diet? Well, it’s something you could potentially lose: excess weight. According to D’Adamo’s website, of 6,000 people who participated in this type of eating, about 75% of them lost weight. That translates to <a href="https://dadamo.com/txt/index.pl?2008">three out of four people who did the Blood Type Diet lost weight</a>.5 Additionally, people experienced better digestion, less stress, improved mood, and more energy and mental clarity. <a href="https://dadamo.com/txt/index.pl?1001">Some of the types are more prone to cancer</a>, so going on the Blood Type Diet could help lower those chances.6  More than that, D’Adamo says many people have been cured of serious diseases after going on the diet. He shared <a href="https://dadamo.com/txt/index.pl?2003">one particular story</a> about a patient who had a skin autoimmune disease called Pemphigus.7 The disease causes blisters, and it’s deadly. The patient was a vegetarian and even won national vegetarian trivia awards. However, he was only getting sicker. He disagreed with Dr. D’Adamo’s idea for the Blood Type Diet, but he didn’t want to die over being vegetarian. He decided to give Dr. D’Adamo’s diet a try and switched over to meat since he was type O. That decision saved his life. His Pemphigus went into remission, and muscles that steroids had destroyed even grew back.  No matter where you are on your health journey, eating for your blood type could help you achieve the healthiest version of yourself. <h1></h1> <img class="wp-image-30276 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Blood-Type-3-1024x536.png" alt="" width="1024" height="536" /> <h1></h1> <h1>The Type Breakdown</h1> Here’s D’Adamo’s analysis of all the blood types and what he recommends for each. <h3>Type O</h3> As previously mentioned, <a href="https://dadamo.com/txt/index.pl?1004">type O</a> has a unique enzyme that processes protein and takes in calcium.8 The best foods for this type are organic meats, healthy fats, vegetables, and fruits. People with type O don’t process carbs as well and tend to store them as fat. More than that, carbs in type O can cause inflammation and auto-immune issues. <a href="https://www.drlamcoaching.com/images/blood-type-diet-type-o-chart.jpg">Here’s more on what’s suggested for type O’s to eat</a>.9  In response to stress, people with type O build up adrenaline. It’s helpful then to exercise at least three to four times a week. This exercise should challenge both the muscular, skeletal, and cardiovascular systems. Out of any other type, type O’s benefit the most physically and mentally from exercise. <h3>Type A</h3> Type A’s are essentially the opposite of type O’s. Unlike type O’s, <a href="https://dadamo.com/txt/index.pl?1003">type A’s do not process animal meat or fat very well</a>, and they have more diseases associated with animal products.10 Instead, they thrive off carbohydrates and a more vegetarian diet with plant proteins. <a href="https://www.drlamcoaching.com/images/blood-type-diet-type-a-chart.jpg">Here are more recommendations for people with type A to eat</a>.11  This type produces more cortisol than others. Type A’s need to focus on stress-reducing exercises like stretching, pilates, and Tai Chi. They want to be mindful that they’re not raising their cortisol while working out, which could happen during high-intensity interval training (HIIT).  <h3>Type B</h3> While type O’s and A’s are opposites, <a href="https://dadamo.com/txt/index.pl?1006">type B</a> strikes a balance between the two.12 Some good foods for people with type B are animal products like lamb, venison, goat, rabbit, eggs, and low-fat dairy. Green vegetables are also beneficial. Foods that type B should limit are corn, lentils, wheat, buckwheat, tomatoes, peanuts, and sesame seeds. These foods can cause weight gain and a drop in blood pressure. Additionally, chicken can be a problem because it negatively impacts the bloodstream. You can learn more about diet recommendations for <a href="https://www.drlamcoaching.com/images/blood-type-diet-type-b-chart.jpg">people with type B here</a>.13  Type B produces cortisol similarly to type A; however, people with type B experience physical effects from stress. Dr. D’Adamo recommends exercise that is both mentally and physically challenging, such as tennis, hiking, golf, and martial arts. Type B's can be more creative and easygoing, so they should try to lean into those areas. When living healthily, type B is the most fit and mentally balanced out of all the types. Dr. D’Adamo also notes that type B's are statistically the tallest of all the types! <h3>Type AB</h3> This is the rarest of all the types. <a href="https://dadamo.com/txt/index.pl?1005">Type AB</a> has a mix of both Types A and B, as you can imagine.14 Type AB does well with tofu, seafood, dairy, and green vegetables. Fish, such as salmon, tuna, mahi-mahi, red snapper, and sardines, are especially good. Dairy like yogurt and kefir are also beneficial, but type ABs should avoid smoked or cured meats. These can cause issues in the stomach acid, which could lead to cancer. Type ABs should also be mindful of combining certain foods, such as protein and starchy vegetables. More recommendations for <a href="https://www.drlamcoaching.com/images/blood-type-diet-type-ab-chart.jpg">type AB are here</a>.15  According to Dr. D’Adamo, type AB is similar to type O and type B in response to stress. Like type O, type AB produces more adrenaline, but like type B, it also experiences the physical effects of stress. Dr. D’Adamo recommends combining calming exercises and physical challenges for type AB, such as devoting some days to aerobic exercise and others to stretching or Tai Chi.  <h1>Conclusion</h1> There’s a reason why the Blood Type Diet is popular among Victoria’s Secret models. It’s shown to have positive results among thousands, from weight loss to healing diseases. With the Blood Type Diet, you can feed your body what it needs to live your best life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/03/Blood-Type-Diet-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/eating-for-your-blood-type-behind-the-phenomenon-thats-helped-thousands/</url> </article> <article> <ID>30322</ID> <title>Glowing Skin From Within: Blueberry Glow Smoothie</title> <publishDate>2024-04-01 15:04:03</publishDate> <description><div class="et_pb_section et_pb_section_111 et_section_regular" > <div class="et_pb_row et_pb_row_111"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_111 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_112 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">With spring in full bloom and sunnier days ahead, everyone’s focus starts to shift to the annual summer glow-up, which oftentimes includes focusing on fitness and healthier eating habits after the needed comfort foods in the winter slump. One of the natural results of focusing on healthier habits is that your skin benefits in the process. Considering it is our biggest organ, what we eat and put on it can have a positive or negative impact. &nbsp; Warmer weather means various fruits and vegetables are now in season, perfect for a smoothie that can help you achieve the spring and summer glow. Head to your local farmers market or drop by the grocery store to get these easy, fresh ingredients and enjoy a delicious blueberry smoothie. &nbsp; Blueberries are well-known for being a skin superfood, but why? The main reason is how many vitamins and antioxidants blueberries have in them.1 All of these make blueberries perfect for repairing the skin and fighting against wrinkles, inflammation, and many of the harmful causes linked to acne.2 Similar to blueberries, some fruits and vegetables like cranberries, acai, kale, and spinach are fantastic for the skin.3 <h3> </h3> <h3><img class="wp-image-30327 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Blueberry-Smoothie-1-819x1024.png" alt="" width="819" height="1024" /></h3> <h3> </h3> <h3>Ingredients</h3> 1 Cup Blueberries 1 Cup Ice ½ Cup Acai ½ Banana ½ Cup 100% Cranberry Juice Handful of Kale Handful of Spinach 2 TBSP Honey &nbsp; <h3>Instructions</h3> Wash the berries and veggies and add them to the blender, along with the banana, cranberry juice, and ice. Blend together and add more juice if you want a thinner smoothie. Drizzle honey on top if you want to add some sweetness!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/03/Blueberry-Smoothie-Cover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/glowing-skin-from-within-blueberry-glow-smoothie/</url> </article> <article> <ID>30333</ID> <title>Absolute Beauty: Illuminating Stem Cells in Skincare</title> <publishDate>2024-04-01 15:02:48</publishDate> <description><div class="et_pb_section et_pb_section_112 et_section_regular" > <div class="et_pb_row et_pb_row_112"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_112 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_113 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the pursuit of eternal youth, skincare enthusiasts are increasingly turning to a revolutionary ingredient: stem cells. Praised for their regenerative capabilities, these powerful cells hold the potential for smoother, more youthful skin. Stem cells, sourced from a 4% conditioned medium, are believed to stimulate collagen production, reduce fine lines, and improve overall complexion. However, amid the excitement, questions persist: Do these products truly deliver on their promises? Are they worth the investment? And what ethical considerations surround their sourcing? Dr. Brian Mehling, a prominent figure in the field of regenerative medicine, particularly known for his work in stem cell therapy, is the founder and CEO of Blue Horizon International (BHI), a healthcare consulting company focused on stem cell research, therapy, and education. BHI Therapeutic Sciences, a subsidiary of Blue Horizon International, is engaged in clinical research and the development of innovative stem cell-based treatments for various medical conditions. Spearheaded by BHI Therapeutic Science, Alpha Blu Skincare emerges as a pioneering force, seamlessly blending therapeutic science with advanced research and philanthropic endeavors. This skincare line introduces a groundbreaking concept integrating therapy, research, and philanthropy into its Alpha Blu Skincare product line. <img class="wp-image-30339 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Absolute-Beauty-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; At the core of Alpha Blu's skincare range lies BLUE CELL, also known as BlueCellule-CM™, a proprietary ingredient heralded as a game-changer in the science of skincare and beauty. BlueCellule-CM™ harnesses the regenerative power of cytokines within its conditioned medium, derived from umbilical cord blood, infused into all Alpha Blu Skincare formulations. Alpha Blu’s revolutionary blend contains growth factors and immune-boosting cytokines, with each product boasting a potent 4% concentration of this transformative ingredient. Why choose human-conditioned medium stem cells over plant stem cells? While the allure of plant-based skincare products may seem enticing, scientific truth reveals a stark reality: plant cells and human cells are fundamentally incompatible for skin regeneration. In contrast, human stem cells, particularly those derived from umbilical cord blood, offer unmatched potential for rejuvenation. BHI, backed by rigorous testing and ethical standards, holds true skincare excellence in unlocking these human-derived cells for skin regeneration. From promoting cellular regeneration to addressing a wide range of dermatological concerns, the transformative power of human-conditioned mediums surpasses the limitations of plant-based alternatives. In today's beauty realm, a plethora of creams, lotions, extracts, and gels flood the market, each boasting transformative anti-aging effects. However, the abundance of commercial products often leads to confusion and misguidance among consumers, as many lack substantiated research on safety and efficacy. BlueCellule-CM™ Stem cells are undifferentiated cells with the remarkable ability to develop into various specialized cell types within the body. They play a crucial role in growth, tissue repair, and maintenance. Unlike mature cells with specific functions, stem cells remain unspecialized, allowing them to divide and differentiate into specific cell types as needed by the body. This versatility makes stem cells vital for the body's regenerative processes, contributing to the maintenance and repair of tissues and organs throughout an individual's life. &nbsp; <img class="wp-image-30340 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Absolute-Beauty-2-1024x536.png" alt="" width="1024" height="536" /> The innovative application of BlueCellule-CM™ stem cells in skincare marks a significant shift in the beauty, anti-aging, and regenerative medicine industry. Stem cells, once confined to regenerative medicine, are now gaining traction in the pursuit of radiant and youthful skin. This novel approach harnesses the regenerative potential of stem cells to address various skincare concerns, heralding a new era where science intersects with beauty. Traditionally associated with medical breakthroughs, stem cells are now being cultivated and integrated into skincare formulations. The essence of this groundbreaking approach lies in stem cells' ability to renew and repair damaged tissues. When applied topically, stem cells stimulate the regeneration of skin cells, promoting a more youthful complexion. Alpha Blu Skincare stands out in this landscape by addressing the root causes of skin aging and damage. Unlike superficial treatments, Alpha Blu's stem cell-based products penetrate deep into the cellular level, initiating repair mechanisms and encouraging the production of healthy skin cells. This approach is particularly effective in combating the signs of aging, diminishing fine lines, wrinkles, and other visible indicators by promoting collagen production and enhancing skin elasticity. The result is not merely cosmetic but a comprehensive transformation that prioritizes skin health. &nbsp; <img class="wp-image-30338 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Absolute-Beauty-3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Alpha Blu Skincare extends beyond anti-aging benefits to address various skin conditions, from scars to pigmentation issues, in a month of daily use. The regenerative power of stem cells offers a promising solution for those seeking comprehensive skincare solutions. Alpha Blu Skincare offers a multifaceted approach to skincare, delivering impressive results that redefine the standards of anti-aging solutions. From repairing and promoting new cell growth to reducing wrinkles and combating aging effects, Alpha Blu Skincare rejuvenates and restores, revealing a radiant and youthful complexion. Studies affirm its efficacy, with users reporting visible improvements in skin texture, reduced fine lines, and enhanced overall skin health. Alpha Blu's anti-inflammatory properties and regenerative effects further contribute to its effectiveness in combating oxidative stress and scavenging free radicals, bolstering skin resilience and longevity. When applied to the skin, these cells work their magic, stimulating the regeneration of skin cells and promoting a more youthful complexion. As the beauty industry evolves, Alpha Blu stem cell skincare represents a cutting-edge intersection of science and aesthetics. Consumers are increasingly drawn to Alpha Blu Skincare for its potential to rejuvenate skin naturally. Stem cell skincare signifies a departure from conventional approaches, indicating a future where beauty products are not only cosmetic but also therapeutic, promoting genuine skin health from within. In essence, Alpha Blu stem cell skincare is revolutionizing our approach to beauty by nurturing skin at its core, resulting in a radiant, revitalized complexion that transcends surface-level enhancements. <img class="wp-image-30341 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/03/Absolute-Beauty-4-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Alpha Blu Skincare products are suitable for both men and women. The Day Cream and Night Cream are versatile and can be applied all over the body. The Skin Serum, specifically designed for facial use only, offers healthy anti-aging properties that can benefit teenagers seeking a clearer, brighter, and healthier appearance. “Embrace your natural beauty with Alpha Blu, empowering you to exude confidence, vitality, and radiance at every stage of life.” -Ashleigh Quint, Alpha Blu Athlete Use code: UpliftAsh for purchase of your Alpha Blu Skincare <a href="http://www.alphabluskincare.com/">http://www.alphabluskincare.com/</a> —————————————————- Studies show that BlueCellule-CM™ helps improve undesired skin conditions such as oxidation and aging. <ul> <li>100% Silicone, Color &amp; Scent Free</li> <li>We only use the best ingredients and the most effective formulas for all our products, no fillers.</li> <li>BHI’s in-depth research consistently shows that BlueCellule-CM™ can be the most effective rejuvenator in the beauty, regeneration and anti-aging market.</li> </ul></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/03/Absolute-Beauty-Cover.png</images> <url>https://topdoctormagazine.com/wellness/skin-care/absolute-beauty-illuminating-stem-cells-in-skincare/</url> </article> <article> <ID>30406</ID> <title>HealthBanks Biotech and the Future of Cell Banking: An Interview with Dr. Chris Xu</title> <publishDate>2024-04-01 14:56:56</publishDate> <description><div class="et_pb_section et_pb_section_113 et_section_regular" > <div class="et_pb_row et_pb_row_113"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_113 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_114 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>“In the last 15 years, Dr. Chris Xu pioneered a world-class regenerative and cell banking consortium to help heal the world.” </h3> Dr. Chris Xu's journey from immunologist and researcher to pioneering entrepreneur in the fields of regenerative medicine and cell banking is a testament to his vision and dedication to advancing healthcare. Beginning his career in academia, Dr. Xu contributed significantly to organ and stem cell transplantation research at Washington University School of Medicine. His transition into the pharmaceutical industry, where he played a crucial role in drug discovery and development at Pfizer, laid the groundwork for his later entrepreneurial endeavors.  The establishment of his company, Boyalife, marked a significant shift in Dr. Xu's career. Leveraging advanced automated technology licensed from ThermoGenesis, Boyalife became the first internationally accredited stem cell bank in China. This achievement underscored Dr. Xu's ability to identify and capitalize on cutting-edge technologies to drive progress in the field. Boyalife's rapid growth and success, culminating in a staggering $300 million valuation, exemplify Dr. Xu's strategic vision and operational excellence.  Dr. Xu's acquisition of ThermoGenesis Holdings Inc. and, later, HealthBanks Biotech Inc. demonstrates his commitment to advancing the field of cellular medicine. By transforming HealthBanks into a leading cellular medicine company and relocating its headquarters to California, Dr. Xu has positioned the company at the forefront of the industry. The operation of four world-class facilities in the United States further solidifies HealthBanks USA's standing as a pioneer in regenerative medicine and cell banking.  <img class="wp-image-30419 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Dr.-Chris-Xu-819x1024.png" alt="" width="819" height="1024" /> &nbsp;  Dr. Xu's journey reflects a relentless pursuit of innovation and excellence in healthcare. Through his leadership, Boyalife and HealthBanks USA have become key players in the global effort to harness the potential of cellular medicine to heal the world. His work not only represents a significant contribution to the field but also offers hope for the development of new treatments and therapies that could transform patient care in the coming years.  HealthBanks Biotech Group, under the leadership of Dr. Chris Xu, has positioned itself as a trailblazer in the field of cellular medicine through its vertical integration and diversified business model.  The company's operations span four key areas: automated technologies, cell banking, cell manufacturing, and cell therapies. This comprehensive approach allows HealthBanks to control the entire process, from cell collection to the development of cell-based therapies, ensuring high standards of quality and innovation. A standout aspect of HealthBanks' technology portfolio is its ThermoGenesis subsidiary, which is pivotal in automating cell processing.  ThermoGenesis has revolutionized the cord blood banking industry with its technology, supporting 500 cord blood banks globally. This achievement is significant given that about 90% of all FDA-approved clinical-grade cord blood stem cell units used for transplantation are stored using ThermoGenesis ’ BioArchive smart cryostorage system. This system is renowned for its precision, reliability, and contribution to advancing stem cell transplantation therapies.  The adoption of ThermoGenesis technology by leading industry institutions, including the New York Cord Blood Bank, MD Anderson, Cleveland Clinics, Duke, and CBR, underscores its impact and value. Furthermore, the technology's global reach, extending to Japan, Hong Kong, Taiwan, Singapore, Malaysia, and over 130 institutions in nearly 40 countries, highlights its worldwide acceptance and the trust placed in it by the medical community.   HealthBanks Biotech Group's success reflects not only its technological innovation but also its commitment to improving patient care through advanced cell therapies. By leveraging automated technologies in cell banking and manufacturing technologies, the company is at the forefront of developing treatments that could potentially revolutionize healthcare. The dedication to excellence and innovation, as demonstrated by Dr. Chris Xu and his team, positions HealthBanks as a key player in the ongoing evolution of regenerative medicine and cell therapy, promising new hope for patients around the world. Dr. Chris Xu and HealthBanks Biotech Group have indeed been at the forefront of innovation in the cell banking industry, pioneering technologies that have significantly contributed to the advancement of cellular medicine.  Their development of automated platforms like AXP and BioArchive has revolutionized cord blood banking by enhancing efficiency and reliability in stem cell processing and storage. Furthermore, HealthBanks' introduction of cord tissue, placenta banking, and, notably, the first automated immune cell banking technology has broadened the scope and potential of cell banking services, offering new avenues for therapeutic applications.  &nbsp; &nbsp; <img class="wp-image-30415 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Facility-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Introducing Immune Cell Banking  </h3> HealthBanks is the only approved immune cell bank in the United States and the Western Hemisphere.  Immune cell banking represents a significant shift in the cell banking industry, focusing on the collection and storage of immune cells from adults rather than cord blood and tissues from newborns.  This innovation is particularly crucial in the context of the rapid developments in cell and gene therapies, where stored immune cells can be utilized for advanced cancer treatments like CAR-T therapy. The concept of using a patient's immune cells to create highly personalized and effective treatments marks a new era in cancer therapy, offering hope to patients with conditions that were previously deemed intractable.  &nbsp; <img class="aligncenter wp-image-30417 size-full" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Product-Photo.png" alt="" width="1200" height="628" /> &nbsp; <h3>FDA-Approved CAR-T Therapy  </h3> The FDA's approval of CAR-T therapy in 2017 as a treatment for several types of blood cancers underscores the transformative potential of these advances. By modifying a patient's immune cells to target and fight cancer, CAR-T therapy has demonstrated remarkable effectiveness in clinical trials, achieving a 93% efficacy rate. The stories of patients experiencing remission after failing conventional treatments highlight the profound impact of CAR-T therapy and the importance of immune cell banking as a foundational technology that enables these life-saving treatments.  The miraculous recoveries of patients treated with CAR-T therapy emphasize the critical need for accessible immune cell banking. This technology facilitates the development of CAR-T and similar therapies and underscores the necessity of preserving immune cells as a resource for potentially life-altering treatments.  Since HealthBanks has the only approved immune cell banking in the United States and the Western Hemisphere, it stands as a pivotal player in making these advanced cancer therapies available to patients in need, reinforcing the vital role of innovative cell banking technologies in shaping the future of medicine. Dr. Chris Xu's vision for HealthBanks Biotech Group goes beyond pioneering advanced cell banking technologies; it extends to making transformative cell and gene therapies accessible and affordable for all patients. The realization that the high cost of cellular medicine could be a barrier to treatment for many underscores the need for innovation in therapy development and manufacturing.  The introduction of the CARTXpress platform represents a significant leap towards achieving this goal. By quadrupling the efficiency of drug manufacturing, HealthBanks has been able to cut the costs of cellular medicines by half. This reduction is a critical step in making these treatments more accessible to a broader population, addressing the pressing issue of affordability in healthcare.  <h3> </h3> <h3>Robust Pipeline of Cellular Therapies  </h3> <img class="wp-image-30412 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Dr.-Xu-Cover-1024x536.png" alt="" width="1024" height="536" /> Dr. Xu's commitment to further reduce these costs reflects a deep understanding of the economic challenges in the healthcare system and a dedication to patient-centric care. HealthBanks' efforts to develop a robust pipeline of cellular therapies for a range of diseases, from diabetes to aging, further demonstrate the company's comprehensive approach to improving healthcare. The successful anti-aging clinical trial for Cockayne Syndrome, a rare genetic disorder, and the anticipation of moving this cellular drug candidate to orphan drug clinical trials highlight HealthBanks' commitment to addressing significant unmet medical needs.   &nbsp; <img class="wp-image-30411 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/BioArchive-HealthBanks-1024x536.png" alt="" width="1024" height="536" /> &nbsp; &nbsp; <h3>Stem Cell Banking’s Increasing Impact on the Future of Cellular Medicine  </h3> The evolution of stem cell banking from a novel concept to a foundational component of cellular medicine underscores its profound impact on healthcare.  The establishment of the first cord blood bank in New York in 1992 marked the beginning of a new era in medical treatments and therapies. This practice has transformed once-discarded tissues at birth into invaluable sources of stem cells, catalyzing advancements in a wide range of therapeutic areas.  Stem cell banking's significance is further highlighted by the growing list of FDA-approved treatments that utilize stem cells derived from cord blood. These treatments now address over 80 different diseases, covering a spectrum from cancer to metabolic diseases, showcasing the versatility and potential of stem cells in medical therapies.   The first FDA-approved cord blood prescription, HemaCord®, exemplifies the critical role of stem cell banking in modern medicine. Developed by the National Cord Blood Program at the New York Blood Center, HemaCord's success is partly attributed to the technological support from HealthBanks' subsidiary, ThermoGenesis. The AXP and BioArchive systems—both powered by patented technologies from ThermoGenesis —have been instrumental in processing and storing cord blood units, contributing to the successful transplantation of 6,000 units over the past decade.  Dr. Chris Xu's remarks about HealthBanks and its subsidiaries' achievements underscore the synergy between technological innovation and medical advancements. By providing the technological backbone for stem cell banking and processing, companies like HealthBanks and ThermoGenesis are not just supporting existing treatments but also paving the way for the development of new therapeutics. Their work represents a critical junction of technology and medicine, where ongoing research and development promise to unlock even more uses for stem cells, potentially transforming patient care in unprecedented ways. <img class="wp-image-30418 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Client-List-819x1024.png" alt="" width="819" height="1024" /> <h3> </h3> <h3>A Game Changer Approach  </h3> Dr. Chris Xu's vision for HealthBanks Biotech Group, underlined by the commitment to making cellular therapies accessible to all, represents a paradigm shift in healthcare. His focus on democratizing access to these advanced treatments reflects a deep understanding of the challenges faced by patients worldwide, especially concerning the affordability and accessibility of cutting-edge medical care.  This approach is not merely about advancing medical science; it's about reshaping the healthcare landscape to be more inclusive and equitable. The innovative subscription business model for immune cell banking introduced by HealthBanks is a testament to this vision.  By making immune cell banking more affordable and accessible, HealthBanks is pioneering a preventive healthcare measure that doubles as a form of "Critical Sickness Insurance." This model not only democratizes access to potentially life-saving cellular therapies but also offers peace of mind to individuals, knowing that they have taken a proactive step in managing their future health needs.  Such initiatives align perfectly with the growing demand for cellular therapies, which are becoming increasingly recognized for their potential to treat a wide range of conditions. By addressing the twin challenges of availability and affordability, HealthBanks is not just catering to the current market but is also anticipating the future needs of healthcare, positioning itself as a leader in the field of cellular medicine. Dr. Xu's dual focus on ensuring the availability of necessary cells and making therapies affordable is critical in this regard. The subscription model and efforts to reduce drug manufacturing costs through technological innovations like the CARTXpress platform demonstrate a commitment to breaking down barriers to access.  This approach ensures that HealthBanks' advancements in cellular medicine are not reserved for the wealthy but are available to a broad spectrum of patients, embodying the true spirit of innovation in healthcare.  As HealthBanks continues to push the boundaries of what is possible in cellular medicine, its efforts to make these treatments more accessible are likely to profoundly impact patients around the globe. Dr. Xu's mission and the strategies employed by HealthBanks could indeed serve as a model for the future of healthcare, where advanced treatments are not a luxury but a standard component of medical care accessible to everyone, irrespective of their financial situation. <h3> </h3> <img class="aligncenter wp-image-30420 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Automated-Cell-Processing-e1712083739591-817x1024.png" alt="" width="817" height="1024" /> &nbsp; <h3>Innovative Subscription Model Makes Immune Cell Banking Instantly Affordable. </h3> The introduction of a new subscription business model for immune cell banking is an unconventional new business model aimed at making the banking of immune cells more accessible. By offering this service at a cost as low as $29.99 per month for individual subscribers and even lower rates for corporate clients as part of employee healthcare benefits, HealthBanks is setting a new standard for preventive healthcare measures. This model not only makes immune cell banking more affordable but also encourages a proactive approach to personal healthcare management, enabling individuals to store their immune cells for future therapeutic use.  The commitment to reducing drug manufacturing costs is equally significant. By continuously developing new technologies to enhance manufacturing efficiency, HealthBanks aims to keep the prices of cellular medicines low. This focus on innovation in manufacturing processes is crucial for the sustainability and scalability of cellular therapies, ensuring that these advanced treatments are not just effective but also economically accessible to a broader population.   Dr. Xu's emphasis on HealthBanks as an industry leader and innovator highlights the company's role in shaping the future of cellular medicine. By addressing the critical barriers of availability and affordability, HealthBanks is paving the way for a future where advanced cellular therapies are a realistic option for everyone, not just a privileged few.  This vision not only showcases the potential of cellular therapies to revolutionize healthcare but also reflects a commitment to social equity and the well-being of communities worldwide. &nbsp; &nbsp; <img class="wp-image-30421 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Technology-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Looking Ahead… The Future of Cell Banking Industry </h3> With its 30-year history and substantial annual global revenue, the cell banking industry stands at a critical juncture.  Despite its success and growth, challenges such as industry fragmentation, limited access to capital, and the need for technological innovation remain. The predominance of privately owned cord blood banks, each with relatively modest revenues, highlights the need for a new approach to sustain and enhance growth.  Dr. Chris Xu and HealthBanks are spearheading an ambitious initiative to address these challenges head-on. By building a global alliance and network of banks worldwide, HealthBanks aims to foster collaboration, share advanced technologies, and create a unified, competitive front in the cell banking industry.  This vision of transforming traditional cord blood banks into comprehensive cell banking and cell drug manufacturing centers is not only innovative but also strategic. It leverages cord blood banks' existing infrastructure and expertise while introducing new revenue streams and business models that can significantly impact their growth and sustainability.  The concept of advancing banks from focusing solely on cord blood to including immune cell banking and cell drug manufacturing represents a shift towards a more integrated approach to cell banking. This transition is crucial for meeting the evolving needs of the healthcare sector, particularly in the field of cellular therapies, which demands a robust and versatile cell banking infrastructure.  Dr. Xu's belief in the potential for prosperity across the cell banking industry through collaboration reflects a visionary approach to solving complex industry challenges. By creating what could be the world's largest cell banking and cell manufacturing network, HealthBanks aims not only to revolutionize the cell banking industry but also to impact the broader field of cellular medicine significantly. This endeavor promises to enhance access to cutting-edge therapies, drive down costs, and ultimately improve patient outcomes on a global scale.  &nbsp; <img class="wp-image-30424 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Vertical-Integration-HealthBanks-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Integrating Blockchain &amp; AI Technologies</h3> The Bricopia Project, as envisioned by Dr. Xu, is a testament to the power of innovation, collaboration, and strategic vision in transforming the landscape of healthcare and making advanced treatments more accessible to all. The vision behind the Bricopia Project, as articulated by Dr. Chris Xu, is a testament to the innovative strides being made in the intersection of technology and healthcare.  By founding the International Consortium of Stem Cell Research, operating under the name Bio-Registry, Dr. Xu has set the stage for a collaborative effort aimed at promoting stem cell research and technological development.  This initiative is not just about advancing the science but also ensuring that the benefits of stem cell research are accessible to all patients, reflecting a commitment to democratizing healthcare advancements.   Bricopia, as a project under the Bio-Registry umbrella, represents a pioneering approach to integrating blockchain and AI technologies within the cell banking and healthcare sectors. The application of blockchain technology, known for its security, transparency, and traceability, to cell banking is revolutionary. It addresses a critical need for enhanced quality control and security in managing and tracking cellular medicines from their point of origin to their application in patient care.  This innovation ensures that stem cells, which Dr. Xu aptly describes as people's intrinsic health assets, are managed with the highest standards of integrity and accountability. Bricopia's significance extends beyond its technical merits.  By leveraging blockchain technology, the project aims to empower individuals with health freedom and peace of mind, knowing that their biological assets are safeguarded and their therapeutic journey is transparent and secure. Dr. Xu's vision of Bricopia being the first blockchain application in the cell banking and healthcare industry is indicative of a broader trend toward the adoption of cutting-edge technologies to solve longstanding challenges in healthcare.  Integrating AI and blockchain in cell banking could revolutionize how we approach healthcare, making treatments more personalized, secure, and accessible.  Bricopia's initiative could set a new standard for how biological assets are handled across the industry, fostering a more interconnected and transparent healthcare ecosystem. As this project progresses, it could potentially pave the way for broader applications of blockchain and AI in various aspects of healthcare, underlining the transformative power of technology in enhancing patient care and medical research. &nbsp; &nbsp; <img class="wp-image-30422 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Michelle-Zhu-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>"I have been in the cell banking and cell therapy industry for over 25 years. The future is yet to come and is getting increasingly brighter."</h3> -Ms. Zhu Michelle Haihong Zhu serves as the President and Chief Operating Officer of HealthBanks Group, where she plays a pivotal role in steering the company towards innovation and excellence in the cell banking and cell therapy industry. With over 25 years of experience under her belt, Michelle has established herself as a luminary in the field, contributing significantly to advancements in cell preservation and therapeutic applications. Her leadership extends beyond operational oversight; as a Board Director, she actively shapes strategic directions and fosters collaborations that drive the sector forward. Michelle's profound understanding of the complexities of cell banking, coupled with her commitment to enhancing healthcare outcomes, underscores her invaluable contribution to HealthBanks Group and the broader scientific community. Her work reflects a deep passion for science and healthcare and a forward-looking vision that aims to leverage cell therapy's potential to revolutionize treatment paradigms and improve patient care. Expanding on Michelle Haihong Zhu's insightful quote, we delve into her deep-seated belief in the boundless potential of cell banking and cell therapy, honed through over a quarter-century of dedicated experience. "I have been in cell banking and cell therapy for over 25 years." This reflects not just her journey but also the evolution of a field that stands at the cusp of a medical revolution. Her tenure in the industry has witnessed significant milestones—from the early stages of stem cell research to the latest advancements in personalized medicine and regenerative therapies. When she says, "The future is exciting and the best is yet to come," Michelle encapsulates a vision of optimism and progress. This perspective is built on the rapid technological advancements and the increasing success rates of cell therapies in treating previously intractable diseases. Her confidence in the future speaks to the emerging innovations in genetic engineering, automation in cell processing, and the expansion of applications for cell therapies in combating a broad spectrum of conditions, including cancer, autoimmune diseases, and degenerative disorders.Her statement underscores a commitment to continual learning, innovation, and the belief that the most transformative discoveries in cell banking and therapy lie ahead. Michelle's forward-looking stance not only inspires her team at HealthBanks Group but also resonates with the broader scientific community, encouraging a collaborative effort towards unlocking the full potential of cell-based therapies. It's a call to arms for researchers, practitioners, and industry leaders to push the boundaries of what's possible, ensuring that the best outcomes for patients and the advancement of healthcare are indeed yet to come. <h1> </h1> &nbsp; <img class="wp-image-30423 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/Robert-Pang-819x1024.png" alt="" width="819" height="1024" /> &nbsp; &nbsp; <h1>From Luxury Hospitality to Regenerative Wellness Industry  </h1> Robert (Bob'B) Pang's career trajectory is a compelling narrative of versatility, foresight, and a relentless quest for excellence. Initially making his mark in the luxury hospitality industry, Bob'B's transition into the cutting-edge realm of regenerative health and wellness with HealthBanks Group is a testament to his dynamic adaptability and visionary leadership. In the world of luxury hospitality, Bob'B honed skills that are crucial to his success in the health and wellness sector: an unwavering commitment to service excellence, a keen eye for detail, and the ability to anticipate and fulfill the needs of a discerning clientele. These qualities, combined with strategic foresight and operational acumen, positioned him as an ideal candidate for HealthBanks Group, a company at the forefront of leveraging cellular therapies for improved health outcomes. Bob'B's recent appointment to HealthBanks Group's high-profile Board of Directors underscores the value of his unique perspective and expertise. In this role, he is expected to bring fresh insights into customer experience, service delivery, and strategic growth, directly influencing the company's trajectory in the rapidly evolving field of regenerative health and wellness. Moreover, as the Senior Vice President in Corporate Strategy, Bob'B faces a challenging yet exhilarating role. Here, he is tasked with steering the company through complex market dynamics, identifying growth opportunities, and developing strategies that ensure HealthBanks Group remains at the leading edge of innovation in cell banking and therapy. This role not only capitalizes on his strategic prowess but also on his ability to navigate change, inspiring his team to embrace new directions and opportunities.Bob'B's journey from luxury hospitality to a pioneering position in regenerative health highlights the transferability of leadership skills across sectors and the importance of vision in driving change. His role in HealthBanks Group signifies a promising new chapter, both for him and for the company, as they work together to unlock the potential of regenerative health solutions for a global audience. <h4> </h4> <h4>HealthBanks Management Team</h4> <img class="wp-image-30416 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Management-Team-1024x536.png" alt="" width="1024" height="536" /> &nbsp; His career, which began with a key role in establishing the Shangri-La Hotels chain and senior management roles with the Westin Hotels chain, demonstrates his strategic planning and project management capability. His work under Robert Kuok's mentorship not only laid the groundwork for his future successes but also instilled in him a profound understanding of business development and operations. Bob Pang's venture into the healthcare and wellness sector, particularly his focus on stem cells, cell therapies, and regenerative wellness, signifies a pivotal shift towards a domain with profound impact potential on public health and longevity.  His collaboration with Dr. Chris Xu in Asia-Pacific underscores a strategic move towards harnessing cutting-edge technologies in cell banking and healthcare to address current challenges and future demands.  The establishment of HealthBanks and Bricopia in Singapore, which is recognized for its competitive economy and openness to innovation, positions the company at the heart of Asia's booming health and wellness sector. Bob's experience in Asia and the United States equips him with a unique perspective on global markets, enabling him to drive HealthBanks' mission to expand its technological, product, and service awareness in the Asia-Pacific region.  The participation in and partnership with Ageing Asia Alliance, along with the sponsorship for Ageing Asia Festival 2024, mark significant milestones in HealthBanks and Bricopia's efforts to influence the future of health and longevity. These platforms offer unique opportunities for showcasing advancements in cell banking and regenerative health technologies to a wide audience of healthcare professionals and industry stakeholders.  Bob Pang's excitement about Dr. Chris Xu’s mission to develop the first blockchain application in cell banking and healthcare is particularly noteworthy. This initiative illustrates the innovative approach to solving industry challenges and highlights the potential for blockchain technology to revolutionize the security, efficiency, and transparency of cell banking processes.  Lastly, the vision to build the world's largest cell banking, cell manufacturing, and cell therapy network reflects an ambitious and forward-thinking strategy. With significant investment in research and development, the goal to make cell therapy drugs affordable and accessible to all patients who need them is both noble and crucial for the advancement of healthcare treatments.  Bob Pang's journey from luxury hospitality to regenerative health and wellness showcases a remarkable career evolution driven by a passion for innovation and a commitment to making a significant impact on the future of  Bob Pang's closing statement encapsulates his unwavering belief in Dr. Chris Xu's mission, reflecting a shared vision for revolutionizing the cell banking, manufacturing, and therapy industry on a global scale. This belief is not just a testament to HealthBanks and Bricopia's potential under their leadership but also highlights the ambitious goal of creating a worldwide network and consortium that serves not only business partners and affiliates but also customers across the globe.   The emphasis on building the most extensive network and consortium underscores a commitment to innovation, accessibility, and collaboration. It suggests that success in this field requires advanced technologies, substantial investment in research and development, a strong network of partners, and an unwavering focus on customer needs.  <h4> </h4> <h4>HealthBanks Board of Directors</h4> <img class="wp-image-30413 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Board-of-Directors-1024x536.png" alt="" width="1024" height="536" /> &nbsp; This approach aligns with the broader goals of the healthcare industry to make cutting-edge treatments more accessible and affordable, thereby enhancing the quality of life and longevity for people worldwide. Bob Pang's support for Dr. Xu's mission also reflects confidence in the strategic direction of HealthBanks and Bricopia and its role in shaping the future of healthcare. It acknowledges the significance of pioneering efforts in cell banking, therapy, and manufacturing, recognizing their potential to address some of the most pressing challenges in medicine today. This shared vision between Bob Pang and Dr. Chris Xu, rooted in innovation, collaboration, and customer focus, sets a foundation for HealthBanks and Bricopia to lead in transforming healthcare through regenerative medicine. It's a vision that not only looks forward to achieving remarkable scientific advancements but also to making these advancements accessible to people around the world, demonstrating a profound commitment to improving human health and wellness. <img class="wp-image-30426 size-medium alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2024/04/File-300x300.jpg" alt="" width="300" height="300" /> Want to learn more about HealthBanks and the future of cell banking? Scan the QR code to the left!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/04/HealthBanks-Cover.png</images> <url>https://topdoctormagazine.com/featured/healthbanks-biotech-and-the-future-of-cell-banking-an-interview-with-dr-chris-xu/</url> </article> <article> <ID>30036</ID> <title/> <publishDate>2024-03-01 14:35:56</publishDate> <description><div class="et_pb_section et_pb_section_114 et_section_regular" > <div class="et_pb_row et_pb_row_114"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_114 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_115 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Sam Tejada is a retired firefighter paramedic in Broward County, Florida and a health and wellness expert leading the industry through his company, Liquivida. Sam has multiple wellness centers throughout the nation. The Liquivida franchise is changing the course of healthcare, taking a proactive, preventative approach to health rather than the reactive process we are so used to - waiting until you’re sick and then seeking medical attention. Through his book, “How To Win in Modern Wellness,” Sam is on a mission to inspire, educate, and rewrite the script on health and wellness. Sam, can you share a little about your background and how you came to be considered as a sought-after expert in the modern wellness industry? How did you get started? I got into this industry as a side hustle on my days off from the fire department. While working for a private company, my eyes were opened to the benefits of alternative types of healthcare, like IV therapy, that, at that time, could only be enjoyed by those who could afford it. I saw this glaring disparity as an opportunity to save far more lives than I could as a firefighter. I had a mentor, attended seminars, conferences, and courses to learn everything I could and started Liquivida to bring the benefits of preventative medicine to the masses. You’ve been doing this for nearly a decade. What are your thoughts on the health and wellness industry? Where do you see things going? The proactive approach to health and wellness is a change that has been needed for a long time. The industry is expanding and evolving very quickly. Consumers are the ones who are driving this, choosing services and modalities that will maintain and optimize their health rather than taking medications and treatments to manage their sickness. Alternative therapies are reshaping the health and wellness landscape, and medical professionals and entrepreneurs are paying attention to that. I think this rapidly growing industry still has plenty of room for growth and that we’ve barely scratched the surface to help improve people’s lives. <img class="wp-image-30044 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/How-To-Win-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; What does Liquivida do to help improve people’s lives? We began solely as an IV Vitamin infusion company. Since then, we have grown into a full-service wellness franchise, expanding to include such services as regenerative therapies, medical grade weight loss, HRT, SmartGraft Hair Transplants, sexual health, and medical aesthetics. Why did you write the book, “How To Win in Modern Wellness”? I’m a person who strongly believes in the value of relationships and collaboration. When I entered the modern wellness industry, I made the conscious decision not to go the cut-throat route when it came to my competition. Over the years, I have developed strong ties and initiatives with many other industry leaders. As I engaged with these trailblazers and visionaries, we began discussing standards and regulations and exploring ways to expand access to preventive treatments and modalities, and I knew what was needed. We needed more people to get into this industry. I deal with medical professionals who are tired of sick care, frustrated with insurance companies, and only able to spend barely 10 minutes with a patient. I also speak to a lot of aspiring entrepreneurs who have a passion for health and wellness. It occurred to me that they all needed two things. Number one - to be motivated. And number two - to have some direction on how they can make things happen on their end. So, this book was created as a sort of educational and inspirational guide for them. To make it a true resource, I decided to ask these industry leaders to talk about what they're doing, their successes, failures, insights, and lessons learned. In the end, the book is to help our industry grow - whether through creating more franchises or creating even more competition for ourselves!  &nbsp; <img class="wp-image-30041 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/how-to-win-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; What advice would you share with medical professionals and entrepreneurs who may want to enter the health and wellness space? Honestly, the first thing I would tell them is to read this book! The people who have contributed to it are some of the sharpest minds and highly regarded people in the industry. They have so much insight, experience, lessons, and strategies to share. The second thing I would do is strongly encourage them to go the franchising route. This is an incredibly rewarding industry, but there is also an incredible amount of knowledge, regulation, oversight, and compliance involved. Franchises, like Liquivida, have already navigated that. We've made it easy for people to implement IV therapy because we’ve laid the groundwork for it for the past decade. Instead of people having to try to figure out how to succeed in this industry, we’ve already done it. We've taken the guesswork out of it. We've done it with IV therapy and expanded into all the other services and modalities we offer. We've done it with our franchise models, and we've done it through the organizations and platforms that we've created to be able to give medical practitioners trying to get into the industry the support they need. &nbsp; With consumers reading all about things like regenerative medicine, peptides, gene therapy, and all of these other modalities, they are seeking treatment and better health. There’s so much to learn, so how can practitioners who have not been doing these things for years make the transition? What resources are available for people who want to be able to keep up to date? I would highly recommend that anyone entering this industry join one of the various accredited organizations, such as the A4M (American Academy of Anti-Aging Medicine) and AIVA (American IV Association). We all participate in them to make things easier for people trying to get into the health and wellness space. These organizations provide invaluable resources, education, and training. I was recently named Chairman of the American IV Association’s Leadership Advisory Board, which is playing a pivotal role in unifying, shaping, and driving the IV Hydration Therapy industry forward safely, supporting IV hydration therapy providers across the nation by delivering patient safety and best practices. The most important thing we can do in and for this industry is focus on the importance of bringing everybody in this world of functional medicine together. Sharing knowledge, ideas, and resources – having one united, strong voice- is the path to really changing the course of medicine. Of course, being under the umbrella of a franchise, with the oversight, training and support they provide, is the most effective way to access the knowledge you need. But all the leaders in this industry collaborate because we understand that we need to create that one strong voice. We’re getting on different podcasts, interviewing one another, sharing our expertise, and really standing together to grow and fortify this industry. &nbsp; <img class="wp-image-30042 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/how-to-win-3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Where can people buy the book? <a href="https://samtejada.com/book/">https://samtejada.com/book/</a> <a href="https://www.amazon.com/dp/B0CJFW11P1?ref=myi_title_dp">https://www.amazon.com/dp/B0CJFW11P1?ref=myi_title_dp</a> Get in contact with Sam, and follow along on his socials through the links below: <a href="https://www.facebook.com/samael.tejada">https://www.facebook.com/samael.tejada</a> <a href="https://twitter.com/SamaelTejada">https://twitter.com/SamaelTejada</a> <a href="https://www.linkedin.com/in/samtejada/">https://www.linkedin.com/in/samtejada</a> <a href="https://www.liquivida.com/">https://www.liquivida.com/</a> <a href="https://m.facebook.com/Liquivida">https://m.facebook.com/Liquivida</a> <a href="https://www.twitter.com/LiquividaLounge">https://www.twitter.com/LiquividaLounge</a> <a href="https://www.linkedin.com/company/liquivida/">https://www.linkedin.com/company/liquivida/</a> <a href="https://samtejada.com/home/">https://samtejada.com/home/</a><a href="https://www.youtube.com/playlist?list=PLhLoeGuARgH5h7N7W-UIdX55RPnLHDDEl">https://www.youtube.com/playlist?list=PLhLoeGuARgH5h7N7W-UIdX55RPnLHDDEl</a> &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/how-to-win-cover.png</images> <url>https://topdoctormagazine.com/featured/how-to-win-in-modern-wellness-a-q-a-with-modern-wellness-expert-sam-tejada/</url> </article> <article> <ID>29957</ID> <title>March Madness: An Exclusive Interview with Aaron Wiggins, Former College Basketball Player and Current Player for the Oklahoma City Thunder</title> <publishDate>2024-03-01 14:34:58</publishDate> <description><div class="et_pb_section et_pb_section_115 et_section_regular" > <div class="et_pb_row et_pb_row_115"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_115 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_116 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">March Madness is always a highly-anticipated time of year for college athletes and sports fans alike. With so many teams competing for the top spot, it is always fantastic to see the hard work these athletes put in with their teammates while remaining dedicated to classwork, getting enough rest, and keeping up their stamina for those few hectic weeks. We had the privilege of interviewing former University of Maryland basketball player and current Oklahoma City Thunder player, Aaron Wiggins. He gave our readers a glimpse into what March Madness looks like for the athletes on the qualifying teams, the transition from college to professional basketball, and advice to rising college athletes and future professionals. &nbsp; Q). Could you tell us more about your story and how you got into basketball initially? A). It probably started the minute I could hold a basketball. I was four or five years old, and I think it just came naturally to me. I immediately fell in love with the game, began playing at a really young age, and did a lot of other activities outside of basketball. Once I got into middle school, I decided basketball was something I wanted to do long-term both in high school and hopefully college one day. In high school, I wasn't sure whether or not I'd be able to play in college until my junior year. I started being recruited by Division One schools, and eventually, the University of Maryland offered me a position on the team. I felt like they were a school that I could have success in, and made me a priority, so I accepted their offer and went there until my junior year. It was a great school. They had great staff, great strength and conditioning coaches, nutritionists, and medical staff. Everything about Maryland was very special and helped me get to the point where I could have a career professionally, as well. &nbsp; <img class="wp-image-30067 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Wiggins-and-Graves-819x1024.png" alt="" width="819" height="1024" /> &nbsp; We know you all are doing great right now in your season, playing for the Oklahoma City Thunder. People have been giving you huge compliments, saying you're like a Swiss Army knife. The team can throw you into any situation, and you’re really adaptive to that. You also did really well in your last college conference, beating the University of Connecticut, and you alone scored 27 points against Alabama during your last college career game, which is incredible. Your life must have been pretty busy and hectic during that time, though. Q). How did you keep your energy up during the season, particularly when the team was in the midst of March Madness? A). March Madness is a very chaotic time. As a student-athlete, you have basketball, and obviously, you have schoolwork you're dealing with as well. Specifically, my teammates and I at Maryland did a really good job of being motivated through each other. We had an understanding that it’s a time when there are so many emotions because it's win or go home. You're fighting for the next game or the end of your season. Guys wanted to play and win a championship, so there were a lot of motivating factors. Naturally, you find ways to make sure that you're eating the right way, taking care of your body and preparing to be your best self when it comes to game time. Our guys were motivated, and we had a good group who understood what it would take to put ourselves in the best position to win games. &nbsp; <img class="wp-image-30088 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Wiggins-Court-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Q). Seeing that you were maneuvering between school and basketball, what did your schedule look like? How did that pan out typically? A). That was tough. Since game times would vary based on where you were slotted in the tournament, sometimes games could be at 1:00 PM and other times it could be at 8:00 PM. Our school designated early mornings as a time to take care of any schoolwork we had. We also worked with our professors to figure out scheduling because sometimes classes could fall during the tournament schedule. Organization was one of the biggest assets they prioritized. They ensured we had the right resources and clear communication with our professors to guarantee we were getting our schoolwork done before our games. After taking care of schoolwork, we would watch film and have a walkthrough or practice. In between our walkthrough and practice, and before our games, we had some free time to either get more schoolwork done, take care of our bodies, eat, or take a nap. There were plenty of opportunities to make sure that we were preparing physically and mentally and staying up to date with assignments for school so we were ready to play. &nbsp; Q). What was your favorite part of March Madness? What did you enjoy most during that time? A). Definitely the anticipation of games and winning. Regardless of what game it is, winning one in the NCAA tournament is super fun. It’s a great feeling to know we were one step closer to the ultimate goal, which is winning a championship. Even though I wasn't able to get an NCAA championship, one of the best feelings as a college athlete was being in that environment and seeing our team get recognition for their season. &nbsp; Q). From college to pros, how big of a difference is it? What was that transition like for you? How does your schedule, training, and recovery differ from when you were playing college ball? A). It's significantly different. The number one reason is that in college, your time is obviously split between having to handle school, basketball, and everything else you have to focus on. Once you make it to the NBA, that’s your job. Every day, your biggest priority is making sure you're physically feeling okay, getting your treatment, getting your recovery, you're at practice, getting the right lifts in, and eating well. Everything pours into the focus and idea of being ready to be an elite basketball player and play professionally. Outside of that, some of the big changes are the physicality of the players in college compared to the NBA. There's a big difference in the physical size of players, as well as the speed of the game. There's also a deeper knowledge and understanding of basketball when you’re playing at a higher level. You are constantly learning and growing throughout the professional game because that’s your main focus. Unlike professional basketball, there are different factors in college that can alter and limit the way you grow and develop as an individual player. &nbsp; <img class="wp-image-30068 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Wiggins-Courtside-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Q). Do you have any words of advice for future college or professional athletes? Is there anything you found that has encouraged you to work hard and continue in your athletic career? A). One thing that everyone always says is ‘hard work works.’ If you work hard, you'll see success. Along with that, I’ve learned that time management is huge. I think it's something that college players might not think about as much. Managing your time and working ahead allows you to take care of your body, eat better, catch up on sleep, or go to the gym and work hard. It sets you up to focus more on basketball and take care of life outside of school and basketball. If college players can pick up on time management early on, it'll be easier when they go pro. Outside of game time and practice, you have a lot of free time as a professional during the season. That time should be spent preparing yourself for the next day. There are 82 games in a season in the NBA, so it's nonstop. In comparison, college only has 30 games, which is about a third of that. Managing your time properly and focusing on taking care of your body, eating the right way, and preparing for the next day of practice or the next game you have would put college players at an advantage. &nbsp; It was a pleasure being able to interview this rising basketball professional and share his story of dedication to the game. We look forward to following Aaron’s career with the Oklahoma City Thunder and wish him and the team a healthy and successful season. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/WigginsCover.png</images> <url>https://topdoctormagazine.com/featured/march-madness-an-exclusive-interview-with-aaron-wiggins-former-college-basketball-player-and-current-player-for-the-oklahoma-city-thunder/</url> </article> <article> <ID>30051</ID> <title>What are the Benefits of Grounding?</title> <publishDate>2024-03-01 14:33:58</publishDate> <description><div class="et_pb_section et_pb_section_116 et_section_regular" > <div class="et_pb_row et_pb_row_116"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_116 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_117 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In our fast-paced, modern world, where technology and urbanization dominate, it's easy to lose touch with the natural world. A growing body of research suggests that reconnecting with the earth through a practice known as grounding, or earthing, can offer an array of health benefits! Grounding involves direct physical contact with the earth, such as walking barefoot on grass, soil or sand, and has been associated with improved well-being across various aspects of physical and mental health. <h3>Is There Science Behind Grounding?</h3> Grounding is based on the principle that the earth carries a subtle electric charge, and direct contact with its surface can help balance the body's electrical charge. This concept is rooted in the understanding that the earth's surface is abundant in free electrons, which are negatively charged particles. When a person is in direct contact with the earth, these electrons can be transferred to the body, neutralizing positively charged free radicals and reducing inflammation. <h3>Reduction in Inflammation</h3> Several studies have suggested that grounding may have anti-inflammatory effects on the body. In a 2015 study published in the Journal of Inflammation Research, participants who grounded themselves showed a significant reduction in inflammatory markers, indicating that contact with the Earth may help modulate the body's inflammatory response.1 &nbsp; <img class="wp-image-30057 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Grounding1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Improved Sleep</h3> Grounding has been linked to better sleep quality and duration. A 2004 study published in the Journal of Alternative and Complementary Medicine found that participants who slept grounded experienced improvements in sleep efficiency, total sleep time, and decreased nighttime awakenings.2 The balancing effect on cortisol, the stress hormone, may contribute to these positive sleep outcomes.3 <h3>Stress Reduction</h3> Grounding appears to have a calming effect on the nervous system, potentially reducing stress and anxiety. A small pilot study published in 2015 found that participants who practiced grounding techniques reported lower levels of stress and improved overall emotional well-being.4 <h3>Improved Blood Flow and Cardiovascular Health</h3> Preliminary research suggests that grounding may positively impact cardiovascular health. A study published in the Journal of Environmental and Public Health in 2012 found that grounding resulted in improved blood viscosity and flow, potentially contributing to better overall cardiovascular function.5 <h3>Pain Management</h3> Grounding has shown promise as a complementary approach to pain management. A 2017 study found that grounding reduced the intensity of chronic musculoskeletal pain and improved participants' overall quality of life.6 While more research is needed, these findings suggest that grounding could be a valuable addition to pain management strategies. &nbsp; <img class="wp-image-30058 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/grounding2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Practical Ways to Incorporate Grounding into Your Life:</h3> <ol> <li> Barefoot Walking</li> </ol> Spend time walking barefoot on natural surfaces like grass, soil, or sand. This direct contact allows the transfer of electrons from the earth to your body. &nbsp; <ol start="2"> <li> Gardening</li> </ol> Engage in gardening activities where you come into direct contact with the soil. Planting, weeding, or simply sitting on the ground can provide grounding benefits. &nbsp; <ol start="3"> <li> Beach Time</li> </ol> Take advantage of the beach environment, where the combination of sand and water provides an excellent grounding experience. Walk barefoot along the shore or sit in the sand to enhance the connection. &nbsp; <ol start="4"> <li> Grounding Mats and Sheets</li> </ol> Grounding mats and sheets with conductive properties are designed to connect to the earth's electric charge. Using these products while sleeping or sitting can offer the benefits of grounding indoors. &nbsp; As we navigate the challenges of modern living, the simple act of connecting with the earth may hold profound health benefits. Grounding has the potential to reduce inflammation, improve sleep, alleviate stress, enhance cardiovascular health, and aid in pain management. While more research is needed to understand the mechanisms behind these effects fully, the existing evidence suggests that incorporating grounding practices into our daily lives could be a valuable component of a holistic approach to well-being. So, kick off your shoes, step onto the grass, and let the earth's natural energy contribute to your overall health and vitality! &nbsp; Sources <ol> <li style="font-weight: 400;" aria-level="1">Chevalier, G., et al. (2015). Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Inflammation Research, 8, 83–96.</li> <li style="font-weight: 400;" aria-level="1">Ghaly, M., &amp; Teplitz, D. (2004). The Biologic Effects of Grounding the Human Body During Sleep, as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress. The Journal of Alternative and Complementary Medicine, 10(5), 767–776.</li> <li style="font-weight: 400;" aria-level="1">Ibid.</li> <li style="font-weight: 400;" aria-level="1">Oschman, J. L., Chevalier, G., &amp; Brown, R. (2015). The Effects of Grounding (Earthing) on Bodyworkers' Pain and Overall Quality of Life: A Randomized Controlled Trial. Explore, 11(4), 263–272.</li> <li style="font-weight: 400;" aria-level="1">Sokal, K., &amp; Sokal, P. (2012). Earthing the Human Body Influences Physiologic Processes. Journal of Environmental and Public Health, 2012, 1–8.</li> <li style="font-weight: 400;" aria-level="1">Sinatra, S. T., et al. (2017). Integrative and Lifestyle Medicine Strategies Should Include Earthing (Grounding): Review of Research Evidence and Clinical Observations. The Journal of Alternative and Complementary Medicine, 23(5), 347–354.</li> </ol> &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/groundingcover.png</images> <url>https://topdoctormagazine.com/medicine/holistic-medicine/what-are-the-benefits-of-grounding/</url> </article> <article> <ID>30020</ID> <title>Tongue Scraping: A Practice Rooted in Ancient Wisdom</title> <publishDate>2024-03-01 14:33:23</publishDate> <description><div class="et_pb_section et_pb_section_117 et_section_regular" > <div class="et_pb_row et_pb_row_117"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_117 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_118 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">While oral hygiene often revolves around brushing and flossing, a lesser-known but incredibly beneficial practice has gained attention in recent years: tongue scraping. Rooted in ancient Ayurvedic traditions, tongue scraping involves gently cleaning the tongue's surface to remove accumulated bacteria, toxins, and debris. Beyond the immediate benefits for oral health, research and anecdotal evidence suggest that regular tongue scraping can contribute to overall well-being in unexpected ways. <h4>The Science Behind Tongue Scraping</h4> The tongue is a prime breeding ground for bacteria, dead cells, and toxins. Overnight, these substances accumulate on the tongue's surface, leading to the notorious phenomenon known as morning breath. However, the benefits of tongue scraping extend far beyond combating bad breath. <h4>Improved Oral Health</h4> A 2005 study published in the Journal of Periodontology found that tongue scraping is more effective than tooth brushing alone in reducing the production of volatile sulfur compounds (VSCs) – the compounds responsible for bad breath.1 By removing the bacteria that contribute to VSCs, tongue scraping plays a crucial role in enhancing overall oral hygiene. &nbsp; <img class="wp-image-30028 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/toguescraping1-819x1024.png" alt="" width="819" height="1024" /> <h4> </h4> <h4>Reduction of Bacteria and Toxins</h4> Research has shown that the tongue harbors a significant amount of harmful bacteria that can contribute to various oral and systemic health issues. A 2017 study published in the Journal of Clinical and Diagnostic Research found that tongue scraping resulted in a significant reduction in the total bacterial count on the tongue's surface, thereby minimizing the potential for oral infections.2 <h4>Enhanced Taste Perception</h4> The tongue is responsible for detecting flavors, and a coated tongue can dull taste perception. By regularly scraping the tongue, individuals may experience an improvement in their ability to taste and enjoy food, as suggested by a study published in the Journal of Clinical and Experimental Dentistry in 2016.3 &nbsp; <h4>Prevention of Systemic Health Issues</h4> The oral cavity is a gateway to the rest of the body, and maintaining oral health is integral to overall well-being. Research published in the Journal of Oral Microbiology in 2012 suggests that oral bacteria and inflammation may contribute to systemic conditions such as cardiovascular disease and diabetes.4 Tongue scraping, by reducing the bacterial load in the mouth, may play a role in preventing these broader health issues. &nbsp; <img class="wp-image-30027 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/toguescraping2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Tips for Effective Tongue Scraping</h3> <h4>Choose the Right Tool</h4> Various tongue-scraping tools are available, including metal and plastic scrapers. Choose one that feels comfortable in your hand and has a gentle, curved edge to prevent irritation. <h4>Scrape from Back to Front</h4> Gently scrape your tongue from the back to the front, ensuring that you cover the entire surface. Be mindful not to press too hard, as this can cause discomfort and may damage taste buds. <h4>Incorporate into Daily Routine</h4> Make tongue scraping a part of your daily oral hygiene routine, ideally in the morning before brushing your teeth. This helps remove accumulated debris from overnight and sets a fresh foundation for the day. <h4>Maintain Consistency</h4> Consistency is key for reaping the full benefits of tongue scraping. Incorporate it into your daily routine, and over time, you may notice improvements in oral health, breath freshness, and overall well-being. &nbsp; Incorporating the ancient practice of tongue scraping into your daily routine can be a small yet powerful step toward enhancing oral health and overall well-being. Backed by scientific research, this simple practice offers benefits beyond the prevention of bad breath, including the reduction of harmful bacteria, enhanced taste perception, and potential systemic health implications. As we delve into the wisdom of traditional practices, tongue scraping emerges as a valuable addition to modern oral hygiene, reminding us that maintaining health can often be found in the simplicity of time-honored rituals. &nbsp; Sources <ol> <li> Pedrazzi, V., et al. (2004). Tongue-cleaning methods: a comparative clinical trial employing a toothbrush and a tongue scraper. Journal of Periodontology, 75(7), 1009–1012.</li> <li> Tonzetich, J., &amp; Ng, S. K. (1976). Reduction of malodor by oral cleansing procedures. Oral Surgery, Oral Medicine, Oral Pathology, 42(2), 172–181.</li> <li> Shetty, S. S., et al. (2017). Effectiveness of tongue scraping on morning bad breath—A randomized controlled trial. Journal of Clinical and Diagnostic Research, 11(9), ZC58–ZC61.</li> <li> Rukmini, N., &amp; Vijayalakshmi, R. (2016). Effect of tongue scraping on oral malodor. Journal of Clinical and Experimental Dentistry, 8(2), e131–e135.</li> <li> Fine, D. H., et al. (2012). The use of systemic markers to determine the pathobiology of periodontal disease and the development of a new classification system. Journal of Oral Microbiology, 4(1), 1–9.</li> </ol> &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/tonguescrapingcover.png</images> <url>https://topdoctormagazine.com/wellness/tongue-scraping-a-practice-rooted-in-ancient-wisdom/</url> </article> <article> <ID>30007</ID> <title>Spring into the New Season with a Fresh Salad</title> <publishDate>2024-03-01 14:32:44</publishDate> <description><div class="et_pb_section et_pb_section_118 et_section_regular" > <div class="et_pb_row et_pb_row_118"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_118 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_119 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If you live in a warmer climate, you might already be seeing spring bloom on your corner. As everything is waking up from the winter’s cold and embracing sunnier days, you might start craving some fresh produce that comes with the new season. Along with the flowers and trees starting to bloom, various warm-weather produce will become available, letting you have a taste of spring wrapped into a delicious salad. Check out the recipe below and make adjustments to your diet and liking! &nbsp; <img class="wp-image-30012 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/strawberry1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Strawberry Rhubarb Salad</h3> &nbsp; <h3>Ingredients</h3> 1 Serving &nbsp; Salad ½ Cup Arugula 1 Handful Kale 1 Handful Spinach ½ Rhubarb Stalk 2 Cups Whole Strawberries ¼ Cup Radish ¼ Cup Walnuts ⅛ Cup ¼ Cup Chopped Spring Onion Salt and Pepper to Taste &nbsp; Get in your daily protein by adding farm-raised chicken or quinoa for a vegetarian option, cooked how you like! &nbsp; Dressing 1 ½ Rhubarb Stalks ½ Cup Chopped Strawberries ¼ Cup Balsamic Vinegar ⅛ Cup Olive Oil 1 TBLS Honey Salt and Pepper to Taste &nbsp; <img class="wp-image-30013 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/strawberrysalad2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Instructions</h3> Salad Add kale and spinach to a medium bowl and set aside Cut rhubarb stalk into small pieces Chop strawberries in halves Cut radish into thin slices Add rhubarb, strawberries, and radish slices and toss salad Add chicken or quinoa Add arugula, walnuts, and spring onions for garnish and season with salt and pepper to taste &nbsp; Dressing Chop rhubarb stalks Dice strawberries Put rhubarb, strawberries, olive oil, and honey into blender and blend until liquid consistency If needed, add a splash of water to make dressing thinner or leave out if thicker dressing preferred Add a dash of salt and pepper to taste &nbsp; We hope you enjoy this spring produce-focused salad! It’s a great way to get in your greens and protein for lunch or a snack during the day while getting a refreshing taste of spring.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/strawberrysaladcover.png</images> <url>https://topdoctormagazine.com/wellness/diet/spring-into-the-new-season-with-a-fresh-salad/</url> </article> <article> <ID>29984</ID> <title>Innovating Eyelid and Facial Rejuvenation: An Interview with Dr. Adam Scheiner</title> <publishDate>2024-03-01 14:31:52</publishDate> <description><div class="et_pb_section et_pb_section_119 et_section_regular" > <div class="et_pb_row et_pb_row_119"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_119 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_120 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When Dr. Adam Scheiner chose cosmetic surgery for his life’s work, it was the face’s power to communicate that most inspired him. “That really sent me on my path. I thought the face, in particular the eyes, was really the area from which we communicate. It’s so powerful for people when they look their best, so that’s where I wanted to specialize.” Fortunate to have trained under Dr. Sterling Baker, the pioneer of Laser Eyelid Surgery, Dr. Scheiner completed his fellowship in Oculoplastic and Laser Facial Aesthetic Surgery with skills and knowledge that far exceeded what most others in the field could do. Still, he was compelled to do more. &nbsp; <img class="wp-image-29991 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Scheiner2-1024x536.png" alt="" width="1024" height="536" /> RESET Full Face, RESET for Festoons <h3>Making the Impossible Possible</h3> While working with Dr. Baker, Dr. Scheiner was particularly fascinated by the problem of festoons. Also known as malar mounds, festoons are a medical condition in which the skin of the lower eyelids and cheek regions becomes swollen with fluid as a result of sun damage, lifestyle factors, genetics, or the natural aging process. For most patients, festoons are a source of true unhappiness. They tell us that they are “tired of looking tired” and that they are a distraction that disfigures the face and diminishes self-confidence. Festoons are also one of the most challenging aesthetic conditions. Many cosmetic surgeons refuse to treat them at all. Dr. Scheiner is far more than a physician. He is a researcher, a scientist, and a student of what we, as humans, find beautiful. He understands physical beauty’s role in communication, the importance of the messages our faces send, and the frustration his patients feel about time’s impact on their faces. Building on what he learned from Dr. Baker, Dr. Scheiner made significant improvements to laser festoon treatment, perfecting a surgical deep laser skin resurfacing procedure and healing protocol and calling it RESET for Festoons. In his work to perfect festoon treatment, Dr. Scheiner recognized that scalpel-based surgical techniques were why other physicians’ attempts at fixing festoons failed. Rather than working to remove excess fat and skin, his RESET procedure relies on a laser. <img class="wp-image-29990 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Scheiner1-1024x536.png" alt="" width="1024" height="536" /> RESET Full Face, Eyelid Rejuvenation <h3>Laser Innovation Yields Transformational Results</h3> Dr. Scheiner’s RESET for Festoons, laser blepharoplasty, and RESET Full Face procedures put him at the leading edge of laser cosmetic procedures. Performing laser blepharoplasty provides full eye rejuvenation in a way that scalpels cannot, and RESET Full Face is a cutting-edge procedure that delivers unparalleled results, once again eclipsing what had once been thought possible. It penetrates and restructures skin at a deeper layer, reversing the impact of gravity, the sun, and aging in a way that does more than rejuvenate: it restores the face’s skin to the same condition as decades earlier. &nbsp; The effect is like taking an eraser to the years. In fact, Dr. Scheiner’s patients who’ve undergone the procedure have shared stories of being carded in restaurants and bars. One woman even explained the procedure's positive impact on her dating success. “It brought a huge smile to my face, knowing that my treatments could really dramatically change someone’s life. I was truly touched,” he said. <img class="wp-image-29992 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Scheiner3-1024x536.png" alt="" width="1024" height="536" /> RESET for Festoons <h3>Word About RESET Spread Nationally and Internationally</h3> RESET’s remarkable, lasting results drew national media attention. Dr. Scheiner was invited to speak about his innovation — not just to other facial surgery professionals but on national media outlets, including Dr. Oz, The Doctors, and the Howard Stern Show. He was profiled in the New York Post, the New York Daily News, and other consumer publications that recognized his work. The recognition resulted in patients seeking treatment from far beyond his Tampa practice. &nbsp; “New patients come to see me from all around the world for help from my patient rejuvenation procedures in general and festoons specifically.” While Dr. Scheiner’s work is groundbreaking, it is far from all he has accomplished in the world of cosmetic surgery. He is the author of a fascinating Wall Street Journal best-selling book, The True Definition of Beauty, which examines the role that facial cosmetic treatments play in modern beauty and communication and the relationship between the two. In his book, he explains that the human determination of beauty is hard-wired, objective, and based on ratios to which we are naturally attracted, pointing to examples as diverse as seashells and Leonardo Da Vinci’s Mona Lisa. He also explores the role this ratio — its presence or absence on the human face — has on the way the world relates to us. Dr. Scheiner’s understanding of these basic principles has guided him through 25 years of practice, from his earliest days as an ophthalmology resident at the University of Pennsylvania’s Scheie Eye Institute to today as a renowned surgeon. He has perfected the art of performing cosmetic treatments that deliver powerful yet natural results, and he has never stopped looking for new ways to use technology to improve upon his abilities. &nbsp; <img class="wp-image-29993 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Scheiner4-1024x536.png" alt="" width="1024" height="536" /> Lower Lid Rejuvenation <h3>RESET for Upper Lids Provides Wool into Silk Effect</h3> Dr. Scheiner continues to push his abilities further, constantly searching for breakthroughs that allow him to deliver even more remarkable results for his patients. His drive and unquenchable scientific curiosity led him to explore the multiple possibilities of what could be done using today’s laser technologies. That resulted in his latest innovation: RESET for Upper Lids. Using similar techniques to what he’d perfected for treating Festoons, Dr. Scheiner is now able to offer his patients the same surgical skin laser resurfacing procedure for upper lids, delivering improvement to a small area in a big way. The delicate skin of the upper eyelid has long represented a sort of no-man’s land for cosmetic surgeons: the use of powerful lasers on this fragile area has been viewed as too difficult. But Dr. Scheiner is a perfectionist when it comes to his patient’s appearance, and it has bothered him that patients who’ve undergone laser upper lid blepharoplasty to fix hooded eyes and drooping skin have still been left with an aged-looking eyelid surface. After years of scientific inquiry, he has determined the exact right level of laser energy use on the surface of the upper eyelid. He likens the results to transforming wool into silk, leaving behind an eyelid that is as smooth as a newborn baby. <img class="wp-image-29995 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Scheiner6-1024x536.png" alt="" width="1024" height="536" /> RESET for Festoons, Upper and Lower Lid Rejuvenation <h3>Pioneering a New Era of Transformation in Cosmetic Laser Surgery</h3> Dr. Scheiner has proven that the impossible is just an invitation to try harder when it comes to cosmetic surgery. His RESET procedures are a testament to both his scientific curiosity and dedication to his patients. Everything he does is geared toward helping them achieve their goals, regain their confidence, and ensure that their faces are communicating who they really are and how they really feel. RESET for festoons, full face, and upper eyelids speaks to the power of the possible and of Dr. Scheiner’s commitment to helping his patients put their best faces forward. As technology continues to improve, he will continue to innovate. <img class="wp-image-29989 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Scheiner-Final-819x1024.png" alt="" width="819" height="1024" /> &nbsp; For more information on Dr. Scheiner’s surgical RESET procedures, Laser Blepharoplasty procedures, and other services offered in his practice, visit his website at <a href="http://www.adamscheinermd.com/">www.adamscheinermd.com</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/ScheinerCover.png</images> <url>https://topdoctormagazine.com/cosmetic-procedures/innovating-eyelid-and-facial-rejuvenation-an-interview-with-dr-adam-scheiner/</url> </article> <article> <ID>29951</ID> <title>Seasonal Allergies: How to Naturally Nip Them in the Bud</title> <publishDate>2024-03-01 14:30:51</publishDate> <description><div class="et_pb_section et_pb_section_120 et_section_regular" > <div class="et_pb_row et_pb_row_120"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_120 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_121 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Warmer weather has finally arrived! For many of us, we eagerly anticipate shedding winter coats and opting for short sleeves and floral dresses. As we’ve been cooped up indoors, we can’t wait to spend more time in nature. But for others, springtime can be a nightmare. It’s tough to enjoy the season’s pleasures when your eyes are itchy and you’re congested. Desperate for relief, you’ve tried every allergy medicine under the sun just so you feel like yourself again. Maybe you’ve found one that’s worked, but you don’t want to rely on allergy medicine for the rest of your life. Or, you’ve wondered if there’s a better way to deal with the seasonal changes. Believe it or not, there are holistic methods for relieving allergies. Let’s examine seasonal allergies and explore natural remedies you might not have considered. <h3> </h3> <h3><img class="wp-image-29977 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/nipallergiesinthebud1-819x1024.png" alt="" width="819" height="1024" /></h3> &nbsp; <h3>Seasonal allergies explained</h3> <a href="https://www.webmd.com/allergies/allergic-reaction-causes">An allergic reaction</a> is when the body detects otherwise harmless substances as a threat. The body releases histamines or other chemicals to eliminate the perceived threat and protect itself.1 Allergic reactions can vary from person to person, such as how a person reacts to an allergen or what someone is allergic to. For some, it might be cold-like symptoms, or they develop hives. Others have more severe reactions that could develop into anaphylaxis, which is life-threatening and requires immediate medical attention. Allergies that develop from seasonal changes are called <a href="https://www.healthline.com/health/allergies/seasonal-allergies">allergic rhinitis</a> or hay fever. Hay fever earned its name from the hay-cutting season during the summer.2 Pollen, which comes from trees, grasses, and weeds, is a common culprit for a reaction. Most of the time, seasonal allergies are mild, but they still cause discomfort. However, hay fever could be worse for people with asthma who could have an asthma attack. Now, you might be wondering why you’re affected by seasonal allergies and others aren’t. While that’s not entirely clear, there are likely factors contributing to your allergies, and it’s not just the pollen outside. <h3>Seasonal allergies are a newer development</h3> Allergic reactions are nothing new. In fact, allergies date back to ancient civilizations in Rome, Egypt, and China. However, <a href="https://www.eviemagazine.com/post/the-real-reason-allergies-are-on-the-rise">hay fever developed after industrialization</a>.3 That begs the question, what caused hay fever? There are a couple of theories. One is that Western civilization grew up in “too clean” of an environment that stunted our immune systems. As such, our immune systems are all too eager to kill off bad substances, even those that aren’t harmful. That would explain why Western civilization has the most allergies and autoimmune diseases. Also, early antibiotic use has been linked to allergies since even the good bacteria are killed off. <a href="https://www.eviemagazine.com/post/the-real-reason-allergies-are-on-the-rise">Another theory</a>, however, speculates that our cleaning products and environment are toxic.4 This means that our cleaning products are actually full of harsh chemicals that do damage to our immune system. While allergies may ebb and flow with the seasons, our bodies are continuously exposed to harsh cleaning products and artificial food additives. The outside substances aggravate our immune systems, which are already working overtime to combat the harmful chemicals. In many ways, these opposing theories complement each other. Our immune system must be stimulated to work properly, but we’re also surrounded by many toxic ingredients that hurt us. So, we want a solution to stop these allergies. But is allergy medicine the best answer? <h3> </h3> <h3><img class="wp-image-29975 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/nipallergiesinthebud4-1024x536.png" alt="" width="1024" height="536" /></h3> &nbsp; <h3>The effects of allergy medicine</h3> When fighting an allergen, the body releases histamines. <a href="https://www.medicalnewstoday.com/articles/antihistamines">Antihistamines are then used to combat allergic reactions</a>.5 Yet antihistamines treat only the symptoms of an allergic reaction. Some antihistamines, known as first-generation antihistamines like Benadryl, enter the blood-brain barrier and affect the body’s central nervous system. But, this part of the body’s receptors is also responsible for the body’s sleep cycle, so these antihistamines can cause drowsiness. More importantly, side effects could be liver damage, low blood pressure, and dizziness. Other second and third-generation antihistamines, like Claritin and Allegra, are not as intense. They are less likely to enter the blood-brain barrier and have fewer effects on the central nervous system. They’re also not sedatives. Still, these antihistamines can cause blurred vision, constipation, hives, swelling, or difficulty breathing. Even second and third-generation antihistamines could cause liver damage. So, if you want to combat seasonal allergies, there are natural remedies that might be less risky and could even provide more relief. <h3>Alternative methods</h3> In general, doctors recommend avoiding allergens. But that’s not really possible for people with seasonal allergies. Even so, there are far too many benefits to being outside that it’s unwise to hide indoors. Here are some ways you can fight seasonal allergies. Gut health Taking care of our gut microbiome is instrumental to a healthy immune system. In fact, <a href="https://health.clevelandclinic.org/natural-remedies-for-seasonal-allergies">70 percent of our immune system resides in our gut</a>.6 So, if we want to be able to fight off disease and allergies, we need to <a href="https://topdoctormagazine.com/wellness/health-nutrition/listen-to-your-gut-why-you-need-to-prioritize-gut-health-this-new-year/">prioritize gut health</a>.7 Probiotics Probiotics are great for gut health, and they’re seen to help with allergies. These are found in yogurt, sauerkraut, kimchi, and kombucha. Bromelain Bromelain is found in pineapple and papaya, and it assists breathing by <a href="https://www.healthline.com/health/home-remedies-for-allergies">reducing swelling</a>.8 Local honey <a href="https://bcbhoneyfarm.com/blogs/education/benefits-of-raw-unpasteurized-local-honey-for-seasonal-allergies">Consuming honey that’s from your area</a> can help build seasonal allergy immunity.9 Plus, it tastes great! Vitamin C and quercetin These two things can <a href="https://www.healthline.com/health/home-remedies-for-allergies">stabilize histamine levels</a>.10 They’re found in broccoli, cauliflower, green tea, and citrus fruits. Butterbur This herb <a href="https://draxe.com/nutrition/butterbur/">has been shown to relieve seasonal allergies</a>.11 It can also be used to aid asthma symptoms, reduce inflammation, relieve migraines, and promote heart and brain health. It can be easily taken as a tea or in a capsule. Spirulina This blue-green algae was shown in a study to <a href="https://www.thehealthy.com/nutrition/spirulina-benefits/">protect against allergies</a>.12 Additionally, spirulina can boost iron levels, improve heart health, manage diabetes, and improve oral hygiene. It can be ground to a powder, which can be mixed in a smoothie or taken in a capsule. The right essential oils Essential oils like peppermint, eucalyptus, and frankincense can <a href="https://www.healthline.com/health/home-remedies-for-allergies">help alleviate allergies</a>.13 Acupuncture Some people have found relief from their allergies in acupuncture. It’s also great for stress relief! An air filter or dehumidifier You might also consider an air filter or dehumidifier to filter out pollen and limit mildew and mold, which are common allergens. Get “cleaner” cleaning products. Start implementing cleaning products with fewer harsh chemicals. Some of the cleaning products might be <a href="https://www.eviemagazine.com/post/the-real-reason-allergies-are-on-the-rise">aggravating your immune system</a>.14 <h3> </h3> <img class="wp-image-29978 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/nipallergiesinthebud3-819x1024.png" alt="" width="819" height="1024" /> <h3> </h3> <h3>Conclusion</h3> Seasonal allergies are a newer development, so it’s not that crazy to think it would be possible to alleviate your affliction naturally. By making slow adjustments with a holistic approach, you could be on your way to no longer dreading seasonal changes. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/nipallergiesinthebudcover.png</images> <url>https://topdoctormagazine.com/wellness/seasonal-allergies-how-to-naturally-nip-them-in-the-bud/</url> </article> <article> <ID>29935</ID> <title>SLEEP ESSENTIALS! Why Quality Sleep is Needed to Achieve High Levels of Physical Fitness</title> <publishDate>2024-03-01 09:01:40</publishDate> <description><div class="et_pb_section et_pb_section_121 et_section_regular" > <div class="et_pb_row et_pb_row_121"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_121 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_122 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Sleep is (unfortunately) a rarely considered piece of the health, wellness, and physique transformation puzzle, but in reality, it is one of THE most important aspects involved in being your absolute physical best! Even if you are diligent about working out, eating a proper diet, and taking nutritional supplements, you more than likely will never reach your goal if you do not pay just as much attention to getting in enough quality sack time. With that in mind, let’s take a deeper look into the very important subject of SLEEP! <h3>Sleep and General Health</h3> Sleep is just as important as a proper diet and sound exercise routine when it comes to building and maintaining your overall health. A good night’s sleep is also necessary for optimal functioning during everyday tasks like driving, working, studying, and even social interaction. <h4>Here is a list of the ways that a chronic lack of sleep can affect you.</h4> -Lack of sleep can lead to obesity. -Lack of sleep negatively affects the immune system, creating longer and more frequent illnesses and infections. -Lack of sleep will increase the risk of heart attack and stroke. -Lack of sleep increases insulin production, leading to greater fat storage and risk of type 2 diabetes. -Lack of sleep has been linked to mental health issues such as depression and even increased risk of death by suicide. -Lack of sleep can increase markers of inflammation and lead to cell damage. -Lack of sleep can increase the risk of respiratory diseases. -Lack of sleep has been shown to often play a significant role in tragic accidents. <img class="wp-image-29965 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/sleepessentials1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Furthermore, for athletes and serious fitness buffs, lack of quality sleep can seriously hinder progress, whether one’s goal is muscle gain, fat loss, or increased skill and performance. &nbsp; <h4>Here are some of the most important reasons why this is so:</h4> -Lack of sleep can lead to decreased HGH and testosterone production (these are the two main muscle-building/fat-reducing hormones in the body). -Lack of sleep can increase cortisol output, leading to increases in body fat and losses in lean muscle tissue. -Lack of sleep can negatively affect speed, agility, accuracy, alertness, and reaction times. Not a good situation for athletes that engage in sports. -Lack of sleep can lead to a lack of motivation, drive, focus, and concentration. How can you train without these things? -Lack of sleep negatively affects one’s ability to recover from intense exercise, which can reduce future performance, shut down the anabolic (muscle-building) processes, and increase the likelihood of injuries during training. <h3>Are You Sleep-Deprived?</h3> Exactly how much sleep you need is an individual matter, although for most, 7-8 hours per night is usually sufficient. Depending on genetics, quality of rest (time spent in “delta” sleep), overall activity levels, and age, some may need more or less sleep to function and perform optimally. &nbsp; <h4>A few signs that you may be sleep-deprived include:</h4> -Fatigue/lethargy -Lack of motivation -Aggressive behavior/irritability -Mood swings -Decreased libido -Increased desire for food, especially carbohydrates -Constant yawning -Memory loss -Slowed or slurred speech patterns -Difficulty learning -Impaired motor skills/clumsiness -Inability to focus on a task -Increased anxiety <img class="wp-image-29962 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/sleepessentials2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Ways to Improve Sleep</h3> There are a plethora of reasons why one’s ability to sleep may be impaired, but many can be addressed rather easily, leading to more efficient and restorative sleeping patterns. -Utilize relaxation techniques such as meditation, deep breathing, muscle tensing and un-tensing, and guided imagery. -Avoid alcohol and stimulants too close to bedtime. -Do not perform intense exercise too close to bedtime. -Avoid afternoon naps if you are having trouble sleeping at night. -Try to stick to a schedule regarding when you retire in the evening and when you get up in the morning, even on weekends. -Keep your room cool (between 60 and 67 degrees) and free of light. Use blackout blinds if necessary and cover up any devices that emit light. Some do well by wearing something over their eyes while sleeping. Fans or noise machines may help calm your mind while you attempt to doze off. -If having trouble falling asleep, try reading, preferably from a book and not a tablet or cell phone. -If you find your mind racing, quickly jot down what is troubling you and revisit in the morning rather when you need to be sleeping. -Turn off or silence any electronic devices that may produce disruptive noises before going to bed – or place them in another room. -Make sure that your mattress and pillows are comfortable and supportive. At a certain point, old pillows and mattresses can hinder sleep if they do not properly support your back, head, and neck. -Stick to a healthy diet and regular exercise program daily. Drink plenty of fluids, but reduce intake when nearing bedtime. -Utilize a natural, effective, and proven sleep supplement that supports your ability to fall asleep more easily, spend more time in deep sleep, sleep throughout the night, and wake up rested and restored. Now that you can see just how profoundly vital sleep is to general well-being and health, as well as successful athletic endeavors and positive physical transformation, I hope you will take all measures necessary to make sure you get the 7-9 hours of rest all of us need each and every night. If you are dedicated to training hard, eating right, and taking the highest quality supplements, then please do not leave out the final piece of this 4-pronged fitness puzzle: SLEEP! <img class="wp-image-29963 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/sleepessentials3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>ABOUT COACH ERIC BROSER</h3> Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies, and gym owner for over thirty years. He is a former Natural Professional Bodybuilder, contest judge, and now NPC Masters Competitor. Eric has penned over 1000 articles (for web and print) on training, supplements, mindset, and nutrition, which have appeared in such major publications as Flex, Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW, and Muscular Health and Performance Illustrated. He has authored four books on the subject of rapid and substantial physique transformation, including one in partnership with the late Author L Rea and another with world-renowned fitness industry attorney Rick Collins. Eric is the pioneer/developer of the world-renown POWER-REP RANGE-SHOCK™, SPEC™, O-BEY-6™, FTX2™, ESPX2™ and FIBER DAMAGE/FIBER SATURATION™ training methods, which are currently utilized by tens of thousands of bodybuilders and athletes across the globe. Eric has also become one of the most sought-after personal trainers/performance nutrition consultants and contest/event preparation coaches in the field by athletes, bodybuilders, high-powered executives, and entertainment industry members. He currently works with clients all over the globe. Eric’s exclusive online training show, “B Built by Broser” has appeared on such online platforms as Muscular Development, Muscle Insider, Evolution of Bodybuilding, Flex, Digital Muscle Media, Jay Cutler TV, and currently on Muscle and Fitness+ and FULL TIME BODYBUILDING TV. &nbsp; SOCIAL MEDIA/WEBSITE/LINKS: Instagram: @COACHERICBROSER Facebook: <a href="https://www.facebook.com/eric.broser">https://www.facebook.com/eric.broser</a> Tik Tok: @COACHERICBROSER Broser Built (website): <a href="http://www.broserbuilt.com">www.broserbuilt.com</a> SpellBound Nutrition: <a href="http://www.spellbound-nutrition.com">www.spellbound-nutrition.com</a> Broser Built (YouTube): <a href="https://www.youtube.com/channel/UCwgMC0n89Nh3wp1aJGkpKvA">https://www.youtube.com/channel/UCwgMC0n89Nh3wp1aJGkpKvA</a> FULLTIME BODYBUILDING TV: <a href="https://www.youtube.com/@fulltimebodybuildingtv2667">https://www.youtube.com/@fulltimebodybuildingtv2667</a> TO APPLY FOR WORLDWIDE ONLINE COACHING: <a href="https://go.broserbuilt.com/">https://go.broserbuilt.com/</a> For contact regarding media appearances, seminars, Skype/Zoom consults, and events, please email bodyfx2@aol.com or text 516-680-9392</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/sleepessentialscover.png</images> <url>https://topdoctormagazine.com/wellness/sleep-essentials-why-quality-sleep-is-needed-to-achieve-high-levels-of-physical-fitness/</url> </article> <article> <ID>30074</ID> <title>The Power of Relationships: How Connections Impact Our Health and Well-Being</title> <publishDate>2024-02-27 23:05:07</publishDate> <description><div class="et_pb_section et_pb_section_122 et_section_regular" > <div class="et_pb_row et_pb_row_122"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_122 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_123 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Human beings are inherently social creatures, wired to seek connections and relationships with others. While the benefits of healthy relationships on our mental and emotional well-being are widely acknowledged, their profound impact on our physical health is equally significant. Research consistently demonstrates the intricate link between relationships and overall health, highlighting the ways in which the quality of our connections can significantly influence our well-being. &nbsp; <h3>Positive Relationships and Physical Health</h3> Strong, positive relationships contribute to better physical health outcomes. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/#:~:text=SOCIAL%20RELATIONSHIPS%20BENEFIT%20HEALTH&amp;text=These%20studies%20consistently%20show%20that,Landis%2C%20and%20Umberson%201988).">Studies have shown</a> that individuals in satisfying, supportive relationships tend to experience lower levels of stress, reduced risk of mental health issues like depression and anxiety, and an overall sense of well-being.1 The benefits extend to our physical health in various ways. <h3>Lower Risk of Chronic Illness </h3> Experts have associated a supportive social network with a decreased risk of developing chronic diseases such as heart disease, high blood pressure, diabetes, and even certain cancers. Strong social connections can bolster the immune system, making individuals more resilient against illnesses. <h3>Longer Lifespan</h3> Research indicates that people with robust social ties tend to live longer. Strong relationships and social support networks contribute to increased longevity, possibly due to the positive influence of emotional support, encouragement, and companionship on health-related behaviors and stress reduction. &nbsp; <h3>Improved Cardiovascular Health</h3> Research has linked positive social connections to better cardiovascular health. Several studies suggest that individuals in satisfying relationships may have lower blood pressure, reduced risk of heart disease, and faster recovery rates from heart-related issues. <h3>Enhanced Mental Health</h3> Healthy relationships play a pivotal role in mental health. They offer emotional support, reduce feelings of loneliness and isolation, and provide a sense of belonging, all of which contribute to better mental well-being. &nbsp; <img class="wp-image-30079 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/friends1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Negative Relationships and Health Consequences</h3> Conversely, strained or negative relationships can have detrimental effects on both mental and physical health. Toxic relationships, whether with friends, family, or romantic partners, can lead to increased stress levels, depression, anxiety, and compromised physical health. Chronic stress resulting from unhealthy relationships can weaken the immune system, elevate blood pressure, and contribute to the onset or exacerbation of various health conditions. &nbsp; There are a few strategies for cultivating healthy relationships. Given the significant impact of relationships on our health, nurturing positive connections is vital. There are some strategies to foster healthier relationships and, consequently, better overall health. &nbsp; <ol> <li> Communication: Open, honest communication forms the foundation of healthy relationships. Expressing feelings, needs, and concerns while actively listening to others fosters understanding and strengthens bonds.</li> </ol> &nbsp; <ol start="2"> <li> Mutual Support: Offering and receiving support within relationships creates a sense of trust and reciprocity. Being there for each other during challenging times strengthens the connection and promotes well-being.</li> </ol> &nbsp; <ol start="3"> <li> Setting Boundaries: Establishing and respecting boundaries is crucial for maintaining healthy relationships. Setting clear expectations and limits ensures mutual respect and prevents conflicts.</li> </ol> &nbsp; <ol start="4"> <li> Quality Time: Investing time and effort in nurturing relationships is essential. Spending quality time together, whether through shared activities or meaningful conversations, strengthens the bond and fosters closeness.</li> </ol> &nbsp; <ol start="5"> <li> Seek Help When Needed: Recognizing when a relationship is causing distress or toxicity is essential. Seeking professional help or guidance from a therapist or counselor can provide valuable insights and strategies to improve relationships.</li> </ol> &nbsp; Our relationships significantly impact our health and well-being. Cultivating positive connections and nurturing healthy relationships not only enrich our lives emotionally but also contribute to better physical health outcomes. By fostering supportive, meaningful relationships and addressing toxic ones, we pave the way for a healthier, more fulfilling life. Recognizing the influence of relationships on health empowers us to prioritize and invest in meaningful connections, ultimately leading to a happier and healthier existence. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/powerofrelationshipcover.png</images> <url>https://topdoctormagazine.com/wellness/lifestyle/the-power-of-relationships-how-connections-impact-our-health-and-well-being/</url> </article> <article> <ID>29911</ID> <title>World Cancer Day: Natural Remedies to Heal Cancer That Work</title> <publishDate>2024-02-05 22:59:22</publishDate> <description><div class="et_pb_section et_pb_section_123 et_section_regular" > <div class="et_pb_row et_pb_row_123"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_123 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_124 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Suzy Griswold was in her forties when <a href="https://youtu.be/8BkZ6yahH5Y?si=rt2lXLyjylawX4Ct">she was diagnosed with thyroid cancer</a>.1 Naturally, she wanted to do whatever it took to remove the cancer from her body. Griswold was married with children and wanted to be there for her family. She already had 12 family members diagnosed with cancer. Ten of them passed away. So, she understood the stakes were high. Griswold decided to go down the traditional path and had her thyroid removed and underwent radiation. However, following her treatment, doctors discovered cancer in her lymph nodes. That’s when Griswold had enough. She declined chemotherapy and consulted other doctors to get multiple opinions. After witnessing the death of her family members, she knew there had to be a better way to get treatment than the traditional route. So began Griswold’s research. She received pushback from doctors and loved ones who didn’t want to lose her. But she was determined to find a better path so she could be there for her husband and her boys. Finally, she found something to heal her cancer that would empower her never to be afraid of a crippling diagnosis again. <h3> </h3> <img class="wp-image-29918 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/GersonTherapy-1024x536.png" alt="" width="1024" height="536" /> <h3> </h3> <h3>The Gerson Therapy</h3> Griswold became open to holistic approaches to fight cancer through a book called <a href="https://www.amazon.com/Knockout-Interviews-Doctors-Cancer-Prevent/dp/0307587592">Knockout by Suzanne Somers</a>. In Griswold’s research, one method especially resonated with her: The Gerson Therapy. Dr. Max Gerson developed <a href="https://gerson.org/the-gerson-therapy/">The Gerson Therapy</a> in the 1920s. Dr. Gerson <a href="https://gerson.org/how-it-works/">created his treatment plan</a> initially to heal his migraines.2 Through a special nutrition plan, he thought he might cure his ailment. But, much to his surprise, Dr. Gerson discovered his treatment healed one of his patient’s skin tuberculosis. Dr. Gerson went on to treat many tuberculosis patients. He was part of a study where he worked to heal 450 patients with skin tuberculosis, and 446 of them were cured by his treatments. Dr. Gerson’s therapy healed patients with lung tuberculosis, heart disease, kidney failure, type 2 diabetes, and cancer. He helped hundreds of cancer patients who were set to die after traditional medicine failed. <a href="https://gerson.org/the-gerson-therapy/">The Gerson Therapy</a> “is a natural treatment system that activates the body’s extraordinary ability to heal itself by treating the underlying cause of degenerative disease - toxicity and nutritional deficiency — through a specific protocol consisting of an organic, plant-based diet, raw juices, detoxification, and natural supplements.”3 That’s what <a href="https://youtu.be/8BkZ6yahH5Y?si=rt2lXLyjylawX4Ct">Griswold did to heal her cancer</a>.4 She didn’t walk it alone, either. Her family did the treatment with her. They all stepped back from several responsibilities so they could reduce stress and focus on health. Griswold admitted that she modified the treatment a little bit to fit her busy lifestyle. She doesn’t recommend altering a tried and true method, but she did what she could as a busy mom. After 18 months, her cancer was gone. Not only that, Griswold’s whole body had experienced healing. Her cholesterol improved, and her tremors from an injury even got better. &nbsp; <h3>Fasting</h3> Griswold mentioned fasting as another excellent method to heal cancer. Her family regularly does intermittent fasts, and they’ll periodically do longer fasts to boost their immune system. Griswold explained fasting enables your body to go into “protective mode,” which allows your cells to kill off bad ones. <a href="https://drmindypelz.com/about/">Dr. Mindy Pelz, a women’s health expert</a>, spends a lot of time discussing the health benefits of fasting. She echoes Griswold’s claims of the benefits of fasting. <a href="https://www.instagram.com/the.healthgeek/p/C1LcWV1rQMC/">She recommends a 3-day water fast twice a year</a> to help prevent cancer.5 In these 72 hours, the body’s immune system resets and becomes more effective. <a href="https://youtu.be/IsykmhEmY6o?si=nxZYwBOYIsAd_f_Y">Dr. Pelz noted a study where cancer patients</a> were undergoing chemotherapy and did the 72-hour water fast.6 By the end of the fast, the patients’ white blood cells became stronger, which restored their immune system. Dr. Pelz continued that a 72-hour fast does a lot of repairing to the body, including brain neurons and muscular skeletal injuries. The fast also fights off cancer and viruses and slows the aging process. She said the body has natural healing properties that do not need supplements during this fast. <a href="https://youtu.be/SKOQ1OtBm8g?si=G2u_bVS5CbCIjaI9">In a separate study</a>, Dr. Pelz shared that fasting helped women with PCOS.7 Women with PCOS can struggle with heart disease, obesity, and diabetes. As such, Dr. Pelz noted that people without PCOS can still experience healing from fasting. After about a month, the women in the study experienced weight loss, improved insulin resistance, and a better menstrual cycle. <h3> </h3> <h3><img class="wp-image-29916 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/worldcancer2-819x1024.png" alt="" width="819" height="1024" /></h3> &nbsp; <h3>Grounding</h3> The human body has incredible healing abilities, many of which are ignited in nature. One of those is <a href="https://topdoctormagazine.com/issues/is-grounding-good-for-you/">grounding, also known as earthing</a>, which connects you to the earth’s electrical current. You can do this by walking barefoot outside, lying in the grass, or swimming in the ocean.8 As strange as it might sound, this practice has numerous health benefits. The earth’s electrical current stimulates our immune system, which in turn helps our health. Grounding can alleviate several ailments, including anxiety, sleep problems, and immune disorders. It can also reduce inflammation that’s <a href="https://www.health.harvard.edu/staying-healthy/all-about-inflammation">linked to several chronic diseases, including cancer</a>.9 Additionally, grounding helps lower cortisol and improves sleep, both of which <a href="https://cancercenterforhealing.com/earthing-and-grounding-in-cancer-care/">The Cancer Center for Healing</a> says are crucial for healing in cancer patients.10 The Center believes cancer patients must focus on healing the whole body rather than treating the symptoms. Grounding really can heal cancer. My grandmother had a friend who received a terminal cancer diagnosis. But, he decided to ground. He’d go outside daily and stand barefoot on the ground for 15 minutes. He’d boil water and pour it on the ground, even in the cold months, before standing in place. After some time, his cancer was completely gone. <h3> </h3> <h3><img class="alignnone wp-image-29922 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/worldcancerdaysun-1-819x1024.png" alt="" width="819" height="1024" /></h3> &nbsp; <h3>Sunlight</h3> Sunlight can also do wonders for our health. While many of us put on sunscreen before spending time outside, it’s good that we get some sun before we cover up. That’s not to say sunscreen is bad per se, but you should be mindful of the brand you use since some <a href="https://www.eviemagazine.com/post/your-sunscreen-could-have-cancer-causing-chemicals-so-try-these-natural">sunscreens have cancer-causing chemicals</a> in them.11 Ideally, you want to spend <a href="https://www.healthline.com/nutrition/vitamin-d-from-sun">10-30 minutes in the sun every day</a> without sunscreen, depending on how sensitive you are to sunburns.12 Sunlight is the best source of vitamin D, a key vitamin we need but that most people don’t get enough of. <a href="https://www.eviemagazine.com/post/heres-how-to-use-sunlight-to-optimize-your-health?list=bookmarks">Studies show</a> that getting sunlight can boost immune function.13 That’s why fewer people get sick in the summer. It’s not that there are fewer viruses then, but rather, more people are in the sun. Sunlight has been shown to improve sleep, pain tolerance, fertility, healing abilities, and vision. <a href="https://www.healthline.com/nutrition/vitamin-d-from-sun">Vitamin D deficiency</a>, on the other hand, is linked to osteoporosis, muscle weakness, depression, cancer, and death.14 <a href="https://youtu.be/stuhEBZCzXo?si=WhgAb-WOeh34tZHF">Dr. Mindy Pelz simplifies</a> cancer as when good cells develop into bad ones.15 She stresses the importance of taking care of our overall health, and sunlight is one of the essentials to that. <h3> </h3> <h3>Conclusion</h3> Whether or not we have cancer, any one of these natural remedies can do wonders for our health and thereby fight cancer. Suzy Griswold knows that to eliminate cancer, you have to address the whole body and not just remove a symptom. With this mindset, she’s no longer afraid of receiving a cancer diagnosis. She knows what to do, and she knows it works. Now that you know these natural remedies, you don’t have to be afraid, either.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/worldcancerdaycover-1.png</images> <url>https://topdoctormagazine.com/research/news/world-cancer-day-natural-remedies-to-heal-cancer-that-work/</url> </article> <article> <ID>29897</ID> <title>Savory or Sweet? You Choose! Two Heart-Healthy Breakfast Recipes</title> <publishDate>2024-02-05 22:21:04</publishDate> <description><div class="et_pb_section et_pb_section_124 et_section_regular" > <div class="et_pb_row et_pb_row_124"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_124 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_125 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">February is well-known for being American Heart Month. Considering heart-related problems are the leading cause of death in the United States, it’s important to consider easy lifestyle improvements that can make a world of difference in your heart health as you age. One easy way to make a small shift is to start your day off right with a heart-healthy breakfast. Whether you like a sweet or savory breakfast, we have included two easy recipes to start your day right and move toward a healthier heart. Let’s dive in! &nbsp; <img class="wp-image-29903 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/sweet1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Morning Oatmeal Recipe &nbsp; INGREDIENTS &nbsp; ⅓ Cup Sprouted Quick Oats ¾ Cup Water or Milk Pinch of Salt ⅓ Cup Cranberries ½ Cup Peaches 1 TBSP Flax Seeds 1 TBSP Hemp Seeds 1 TBSP Honey &nbsp; INSTRUCTIONS &nbsp; Bring water or milk to a boil Add salt Reduce heat to a simmer and add oats Cover for 2-3 minutes While oats are cooking, wash and cut fruit Take off heat and pour into bowl Add fruit, hemp seeds, flax seeds, and top off with honey Let cool, and enjoy! &nbsp; <img class="wp-image-29902 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/savory1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Breakfast Quinoa Bowl &nbsp; INGREDIENTS &nbsp; 1 Cup Organic Quinoa 2 Cups Water 3 Garlic Cloves ½ Cup Green and red peppers ½ Avacado 1TBSP of Sesame Seeds 1 TSP Salt 1 TSP Pepper 2 TSP Red Pepper Flakes ½ Lime 1 TBSP Honey &nbsp; INSTRUCTIONS &nbsp; Add quinoa, salt and water and bring to a boil Mince garlic cloves and green and red peppers Add minced garlic and peppers and reduce to a simmer Cover and let cook 15 minutes Cut avocado into thin slices, set aside Squeeze lime into bowl and mix in honey and red pepper flakes Once quinoa is cooked, season with pepper, add avocado, sprinkle sesame seeds and lime dressing on top Let cool, and enjoy! &nbsp; You can pair both of these dishes with your favorite protein for a well-rounded, heart-conscious breakfast. We hope you enjoy these recipes. Take a picture and tag @topdoctormagazine to show off your cooking skills!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/savoryorsweetcover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/savory-or-sweet-you-choose-two-heart-healthy-breakfast-recipes/</url> </article> <article> <ID>29883</ID> <title>The Impact of Stress Eating on Your Heart Health</title> <publishDate>2024-02-05 21:54:59</publishDate> <description><div class="et_pb_section et_pb_section_125 et_section_regular" > <div class="et_pb_row et_pb_row_125"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_125 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_126 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today’s fast-paced world, stress has become a common denominator in many people’s lives. From work deadlines to personal responsibilities, the pressure of daily life can take a toll on our mental and physical well-being. One area where stress often exerts its influence is our eating habits, which, in turn, can have a significant impact on heart health. Understanding the intricate relationship between stress, eating, and heart health is crucial for adopting strategies to mitigate the negative effects of stress on our bodies. When stress levels rise, it’s not uncommon for individuals to turn to food for comfort. This is often referred to as “stress eating” or “emotional eating.” Stress can trigger the release of hormones such as cortisol, which can increase appetite and drive cravings for high-fat, high-sugar, and high-calorie foods. These comfort foods may provide temporary relief, as they can stimulate the brain to release feel-good chemicals, but they can also lead to unhealthy eating patterns and weight gain over time. The Impact on Heart Health Unhealthy eating habits resulting from stress can have detrimental effects on heart health. Diets high in processed foods, saturated fats, and sugars can contribute to conditions such as obesity, high blood pressure, and high cholesterol levels, all of which are risk factors for heart disease. Additionally, stress itself can directly affect the heart by increasing blood pressure and heart rate, potentially leading to long-term cardiovascular issues if not managed effectively. Chronic stress can also contribute to inflammation in the body, which has been linked to the development of atherosclerosis, a condition characterized by the buildup of fatty deposits in the arteries. Over time, this can restrict blood flow to the heart and other vital organs, increasing the risk of heart attacks and strokes. Thus, the combination of stress-induced unhealthy eating habits and the physiological impact of stress on the body can significantly jeopardize heart health. &nbsp; <img class="wp-image-29888 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/Linda1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Strategies for Managing Stress and Promoting Heart Health Given the intricate relationship between stress, eating habits, and heart health, it is essential to adopt strategies that can help manage stress and promote healthier eating patterns. Here are five proven strategies that can aid in a calmer central nervous system to keep stress eating at bay and increase overall health. Strategies to Stop Stress Eating <ol> <li style="font-weight: 400;" aria-level="1">When you’re feeling overwhelmed or anxious, one proven way to take the pressure off is to change your environment—get outside, take a walk, stand up and stretch, and spend a couple of minutes on an instrument if you play one. Changing your environment will change your mindset. Changing your mindset gives your brain a rest. Then, when you return to the source of your stress, you will be better able to see it through a logical lens versus the emotional one that leads to stress eating. </li> <li style="font-weight: 400;" aria-level="1">Engage in regular physical activity.</li> <li style="font-weight: 400;" aria-level="1">Practice relaxation techniques such as yoga, deep breathing, a good massage or anything that makes you feel calm and at peace. </li> <li style="font-weight: 400;" aria-level="1">Take time to enjoy your life and your family, and surround yourself with positive, supportive people who have your back. This will help you minimize the stress you feel in the first place, which will naturally lessen the pull to stress eat.</li> <li style="font-weight: 400;" aria-level="1">Remember: There will be some situations that you just can’t change. Accept them and move on.</li> </ol> &nbsp; Most important of all, the next time you think the answer to your stress is in your fridge, stop and remind yourself: the better you take care of your amazing body, the better it will treat you for years to come, the better you will be able to handle future stress, and the better you will be for the people and things you truly love. In good health, Linda Stephens, M.S. Nutritionist <img class="aligncenter wp-image-29890 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/lindalogo-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Easily book a call with me on my website, <a href="http://www.lindamstephens.com/">www.lindamstephens.com</a>, and follow along on social media IG: @lindastephensfit. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/hearthealthlindacover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/the-impact-of-stress-eating-on-your-heart-health/</url> </article> <article> <ID>29865</ID> <title>Common Endocrine Disruptors You Should be Avoiding</title> <publishDate>2024-02-02 17:52:17</publishDate> <description><div class="et_pb_section et_pb_section_126 et_section_regular" > <div class="et_pb_row et_pb_row_126"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_126 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_127 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Endocrine disruptors are all around us, in what we eat, wear, and clean with, but what are they, what danger do they pose, and how can we avoid them? Even if there are only small traces of these substances in what we consume or put on our bodies, it adds up over time, creating a poor environment for healthy endocrine function. No matter where you are in your health and wellness journey, these disruptors can be essential to identify to keep your endocrine system functioning properly. &nbsp; <h3>The Endocrine System, Its Functions, and Disruption</h3> Our endocrine system is fundamental to normal bodily functions because it makes and sends out the hormones that are in charge of <a href="https://www.niehs.nih.gov/health/topics/agents/endocrine">reproduction, growth, attention span, and even metabolism,</a> according to research supported by the National Institute of Environmental Health Sciences.1 That means that when this system is not functioning properly due to disruption, it can <a href="https://www.niehs.nih.gov/health/topics/agents/endocrine">have negative effects</a> on sex hormones, like testosterone and progesterone, causing issues with fertility, growth in babies during and after pregnancy, the development of attention-related problems like ADD and ADHD, and more as reported by the NIEHS.2 &nbsp; But how does disruption to these vital functions happen? &nbsp; According to the Endocrine Society, Endocrine-Disrupting Chemicals (EDCs) inhibit proper <a href="https://www.endocrine.org/topics/edc/what-edcs-are#:~:text=EDCs%20can%20interfere%20with%20the,hormonal%20processes%20from%20taking%20place.">hormone signaling</a> by either presenting to the body as hormones or blocking the hormone receptors.3 Either of these disruptions occurring in your body can cause significant problems to your endocrine system and, in turn, your body as a whole. &nbsp; In regard to researching the full potential of harmful effects EDCs present, there lies the problem of not being able to completely understand the full consequences of their presence in the body.4 As per their paper <a href="https://www.intechopen.com/chapters/72654">Endocrine Disrupting Chemicals in Cosmetics and Personal Care Products and Risk of Endometriosis</a> by Peinado, Iribarne-Durán, Ocón-Hernández, Olea, and Artacho-Cordón (2020), “There is no safe dose of EDCs. They act at low concentrations and in combination with endogenous hormones, making it difficult to establish a threshold level of no effect.”5 &nbsp; <img class="wp-image-29873 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/endocrine1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>What are Some Common Endocrine Disruptors?</h3> Unfortunately, we can find these endocrine disruptors in a lot of commonly used products. Still, they are identifiable and, in some instances, avoidable if you take the time to choose healthier, endocrine-safe alternatives. &nbsp; The NIEHS lists some of the most notable and <a href="https://www.niehs.nih.gov/health/topics/agents/endocrine">frequently used endocrine disruptors</a>, such as Per- and polyfluoroalkyl substances (PFAS), Phthalates, Bisphenol A (BPA), Polybrominated diphenyl ethers (PBDE), and Triclosan.6 This is just scraping the surface, as the Endocrine Society has recorded that there are <a href="https://www.endocrine.org/topics/edc/what-edcs-are#:~:text=EDCs%20can%20interfere%20with%20the,hormonal%20processes%20from%20taking%20place.">over 1000 man-made </a>chemicals that have been tested and have EDCs present… of <a href="https://www.endocrine.org/topics/edc/what-edcs-are#:~:text=EDCs%20can%20interfere%20with%20the,hormonal%20processes%20from%20taking%20place.">more than 85,000</a> of these chemicals, and a large majority of them have remained untested.7 &nbsp; Manufacturers list these chemicals on most products, so they’re easy to spot if you know what to look for. They are also typically found in common household, <a href="https://www.intechopen.com/chapters/72654">cosmetic, and personal care products</a>, according to Peinado et al. (2020).8 Some of these <a href="https://www.intechopen.com/chapters/72654">products include</a> deodorants, lotions, feminine hygiene products, shampoos, and sunscreen, to name a few.9 These EDCs can also <a href="https://www.niehs.nih.gov/health/topics/agents/endocrine">be in our foods directly</a>, like in soy, or from these chemicals seeping into our food and drinks through food packaging, non-stick pots and pans, can linings, plastic storage containers, or spraying herbicides and pesticides on the ground.10 &nbsp; <img class="wp-image-29875 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/endocrine2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>How to Limit Exposure to Endocrine Disruptors</h3> The good news is that you can limit future exposure to some of these everyday endocrine disruptors and start to heal your body from exposure. There are some fairly easy substitutes for many of these products, and you can take time to make informed purchases and replace them with healthier alternatives as you run out of certain products. &nbsp; One of the easiest ways to begin is to replace plastic food containers with glass containers that have a glass or natural wood lid, like bamboo. While glass products can be more expensive, replacing your plastic containers slowly and taking good care of them can make them last for years. As you run out of personal care products like shampoos, body washes, and deodorants, research healthy alternatives that don’t have the ingredients listed above. There are a lot of great products that are clean for you and the environment and won’t break the bank. &nbsp; A little research can go a long way in limiting EDC exposure. It could be as easy as scanning a barcode. Cellphone applications like Yuka and EWG Healthy Living are two notable resources. Both of these apps allow you to scan the barcode of a product and get a comprehensive list of the ingredients, their effects on the body, and a rating of how clean and chemical-free the products are. The EWG will glist and rate multiple products, including personal care, food, sunscreen, and household cleaners. Yuka provides you with a look into cosmetic and personal care products and will also give suggestions for cleaner products if the one you scanned has a low rating. A quick internet search can also pull up various research and studies for other products if what you’re looking for isn’t on either of those apps. &nbsp; As people start buying and consuming healthier products, the power of the dollar can help enact change throughout the companies producing Endocrine-Disrupting Chemicals. Continuing research can also help bring to light the far-reaching effects of these chemicals and could help lead to cleaner products being produced in the future. &nbsp; <img class="wp-image-29874 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/endocrine3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Conclusion</h3> Being well-informed on the chemicals that could have negative effects on our health and wellness is the first step in limiting our exposure to them and choosing cleaner alternatives for a healthier future. It’s easier than ever to identify endocrine disruptors through the development of technology by utilizing the internet and cellphone applications, which help raise awareness of EDCs and can, in turn, help us enact change simply by purchasing higher-quality foods and products, impacting the future of health for the better. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/endocrinecover.png</images> <url>https://topdoctormagazine.com/wellness/common-endocrine-disruptors-you-should-be-avoiding/</url> </article> <article> <ID>29786</ID> <title>The Heart-Health Connection: Reducing Stress for a Stronger, Healthier Life</title> <publishDate>2024-02-01 18:15:47</publishDate> <description><div class="et_pb_section et_pb_section_127 et_section_regular" > <div class="et_pb_row et_pb_row_127"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_127 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_128 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the fast-paced world we live in, stress has become a common companion for many. From work deadlines to personal responsibilities and societal pressures, stress can sneak into our lives and take a toll on our health, especially our hearts. The link between stress and heart health is significant, with numerous studies highlighting how managing stress can profoundly impact cardiovascular well-being. Understanding this connection empowers us to take proactive steps toward reducing stress and safeguarding our heart health. &nbsp; <h3>The Impact of Stress on Heart Health</h3> <a href="https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health">Chronic stress can exert a considerable strain</a> on the body, triggering a series of physiological responses.1 When stress persists over an extended period, it can lead to detrimental effects on the cardiovascular system. Stress hormones like cortisol and adrenaline surge in the body during stressful situations. Elevated levels of these hormones can cause an increase in heart rate, blood pressure, and cholesterol levels, potentially leading to inflammation and damage to blood vessels. &nbsp; Prolonged exposure to stress can contribute to the development or exacerbation of various heart-related conditions, including hypertension, coronary artery disease, arrhythmias, and even heart attacks. Furthermore, stress might also encourage unhealthy coping mechanisms such as overeating, smoking, or excessive alcohol consumption, further escalating heart health risks. &nbsp; <img class="wp-image-29803 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/hearthealthconneciton1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Reducing Stress for Improved Heart Health</h3> Fortunately, there are effective strategies to manage and reduce stress, fostering a healthier heart and overall well-being. Implementing these practices into our daily routines can significantly mitigate the impact of stress on our cardiovascular system: &nbsp; <ol> <li> Mindfulness Practices</li> </ol> Engaging in mindfulness practices, such as vagus nerve or deep breathing exercises, can help calm the mind and reduce stress. Devoting a few minutes each day to these mindfulness exercises allows for relaxation and promotes a sense of inner peace, positively impacting heart health over time. &nbsp; <ol start="2"> <li> Regular Physical Activity</li> </ol> Exercise is a potent stress reliever and a cornerstone of heart health. Engaging in regular physical activity, whether it's brisk walking, cycling, yoga, or any other form of exercise, helps release endorphins, the body's natural mood elevators, reducing stress levels and supporting heart health. &nbsp; <ol start="3"> <li> Healthy Diet</li> </ol> Maintaining a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with essential nutrients that support overall health. Limiting the intake of processed foods, excessive sugar, and saturated fats can positively impact both stress levels and heart health. &nbsp; <ol start="4"> <li> Sufficient Sleep</li> </ol> Quality sleep is vital for stress management and cardiovascular health. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can improve sleep quality, allowing the body and mind to recharge effectively. &nbsp; <ol start="5"> <li> Social Connections and Support</li> </ol> Nurturing healthy relationships and fostering a strong support network can alleviate stress. Spending time with loved ones, sharing experiences, and seeking emotional support during challenging times can significantly reduce stress levels and positively impact heart health. &nbsp; <ol start="6"> <li> Time Management and Prioritization</li> </ol> Learning to manage time effectively and setting realistic goals can prevent overwhelming stress. Prioritizing tasks, delegating responsibilities, and taking breaks when needed can create a more balanced and manageable lifestyle. &nbsp; <ol start="7"> <li> Relaxation Techniques</li> </ol> Exploring relaxation techniques such as aromatherapy, listening to calming music, engaging in hobbies, or taking warm baths can help relax the body and mind, reducing stress levels and promoting heart health. &nbsp; <img class="wp-image-29804 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/hearthealthconnection2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Prioritizing Stress Reduction for Heart Health</h3> Reducing stress isn't just a luxury; it's crucial to maintaining a healthy heart and overall well-being. By incorporating these stress management techniques into our daily lives, we not only enhance our cardiovascular health but also cultivate a more resilient and balanced approach to facing life's challenges. &nbsp; In conclusion, recognizing the impact of stress on heart health underscores the importance of actively managing stress levels. Implementing these practical strategies can serve as a foundation for a healthier lifestyle, supporting not only the heart but also promoting overall physical and mental well-being. By making conscious efforts to reduce stress, we pave the way for a stronger, healthier heart and a more fulfilling life. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/hearthealthconnectioncover.png</images> <url>https://topdoctormagazine.com/medicine/the-heart-health-connection-reducing-stress-for-a-stronger-healthier-life/</url> </article> <article> <ID>29813</ID> <title>The Crucial Keys To Outstanding Sexual Performance And Long-Lasting Heart Health</title> <publishDate>2024-02-01 18:11:47</publishDate> <description><div class="et_pb_section et_pb_section_128 et_section_regular" > <div class="et_pb_row et_pb_row_128"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_128 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_129 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If you want a more exhilarating, powerful, and long-lasting sex life combined with stellar heart health, then you’re exactly where you need to be. Men's sexual health is a topic that does not receive enough attention. The foundation of your sexual health starts with your daily sleep habits, nutrition, and a few supplements to ensure your body has everything it needs to thrive. I’m going to teach you how to maximize your sexual health and keep your heart health on the good side of Father Time. &nbsp; Every man is looking for the fountain of youth. Whether in the way he looks with his shirt off or the way he performs under the sheets. To maintain optimal sexual function, you should be spending at least seven to nine hours per night under the sheets…getting quality sleep. Sleep is a magic bullet for health and longevity because it helps your body manage cortisol production. Cortisol is a necessary hormone produced by our adrenal glands, which, in normal amounts, helps regulate blood pressure, immune function, and the body’s own anti-inflammatory processes. On the flip side, when chronically high, it can significantly lower your testosterone production, which will have a negative effect on your libido and result in erectile dysfunction. &nbsp; Chronically high cortisol can also lower your insulin sensitivity, increase your risk of developing digestive problems and food sensitivities, and decrease your immune function, which puts you at greater risk of developing colds, contagious illnesses, autoimmune diseases, and cancer. So, do your best to maintain sound sleep hygiene by going to bed at the same time consistently and aiming for seven to nine hours of uninterrupted sleep every night. &nbsp; <img class="wp-image-29820 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/crucialkeys1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; It’s my mission to help you improve your health and sexual performance, so here is your first tip. To improve your sleep, follow the 3,2,1 method. Three hours prior to bed, your last meal should be complete. This will allow for proper digestion, prevent acid reflux and any other disturbance in sleep quality due to your digestive tract still being very active. Two hours prior to bed, your last serving of any fluid should be complete. This will prevent you from getting up to pee in the middle of the night. One hour prior to bed should be your last exposure to any blue light from your phone, laptop, T.V. screen, or any electronic device screen. This will allow your brain to relax and your body to release melatonin in preparation for sleep. &nbsp; As a men’s health specialist and nutritionist, I believe nutrition is a cornerstone in every aspect of your health. You’ve likely heard lots of different information on how to lose weight and “detoxify” your body. First and foremost, you need to eat a sufficient amount of protein if you want to ensure great health. Maintaining as much muscle as possible through the years is extremely beneficial for your health. Muscle keeps you strong so you can enjoy doing the activities you love, like playing with your kids or catching a round of golf with your buddies. Muscle helps regulate blood sugar by utilizing the carbs you eat, which helps prevent diabetes, high blood pressure, and stroke. &nbsp; Besides being the symbol of love, your heart is responsible for pumping that wonderful red elixir called blood around your body. In order to do so as efficiently as possible and for as many years as possible, you need to provide your heart with everything it needs. First, you need to make sure your arteries stay clear of plaque. Plaque builds up most easily when there is excess inflammation in your body. There are a few things you can do to limit inflammation and support long-lasting heart health. &nbsp; First and foremost is avoiding inflammatory foods. Half the battle is preventing the problem in the first place. Foods and food-like products such as processed carbs from candy, cookies, cake, low-quality bread, low-quality dairy, sugary cereals, fast food, and seed oils should be avoided. These products are found in a lot of the foods we come across on a daily basis, so you’ll need to read your labels to make sure you steer clear. Second, I recommend consuming plenty of omega-3 fats. These help maintain great heart and arterial health by preventing plaque build-up, fighting excess inflammation, reducing triglycerides, and raising HDL (good cholesterol). It’s recommended that you take 1,600 mg- 3,000 mg of omega-3 fats from high-quality fish oil brands such as Nordic Naturals or Thorne. &nbsp; <img class="wp-image-29818 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/crucialkeys2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Next, in order to ensure your sexual health is outstanding, you must protect and optimize your nitric oxide production, which is a linchpin for proper blood flow. Nitric oxide is a magical substance produced in our blood vessels, responsible for vasodilation, preventing arterial plaque buildup, aiding in brain function, improving wound healing, managing proper blood pressure, and your erections depend on it. &nbsp; Several products that we’ve traditionally used on a daily basis, which you should avoid, have a detrimental effect on our nitric oxide production. Here are two that you are likely using daily right now. First is mouthwash, which contains chlorhexidine, which destroys the nitric oxide-producing bacteria inside your mouth. The second is to avoid any toothpaste which contains triclosan. Triclosan is an antibacterial substance that kills the good bacteria in your mouth and has a detrimental effect on nitric oxide production. The sooner you get rid of these, the sooner you’ll be on track for ideal NO2 Production. As a tip, you can substitute your toothpaste for Dr. Bronner’s toothpaste, which I personally use and recommend. &nbsp; For thriving erectile health, you need to nurture your mental health through stress management. I’ve had a lot of male clients who had erectile dysfunction when they began working with me, and much of it was due to unmanaged stress and anxiety. Some of them would use Cialis, Viagra, arginine, and various other products to try and deal with erectile dysfunction. The products would help manage some of the symptoms in the short term but never solve the problem. We had to get to the bottom of what was causing the stress and anxiety. Some of the causes were poor self-image, career stress, relationship stress, family issues, feeling like they did not have a mission in life, or a schedule demand that was hyper-stressful and unsustainable. &nbsp; <img class="wp-image-29821 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/crucialkeys3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; We worked on different forms of stress management. I would have some of my clients get involved in activities such as boxing, jiu-jitsu, meditation, hiking, running, sauna, or lifting weights. Other clients had to have crucial and difficult conversations with people to get closure on personal issues or issues in the workplace. Once we got to the bottom of the issues and came up with a method to deal with them, their sexual dysfunction improved soon after. &nbsp; The last piece of the puzzle is exercise. Men, it’s imperative that you include intense resistance training and cardiovascular exercise if you want to thrive. Resistance training helps you build muscle, promotes testosterone production, builds strength, and forges your character. The journey of building muscle and strength allows you to learn what your body is capable of. That journey to creating the body you desire is an investment in your mental health, which ultimately affects your sexual health and heart health. The more confident you become and the healthier you are, the better your sexual health will be, which has a direct effect on the quality of your intimate relationships. Also, intense resistance training creates an elevation in testosterone and the release of endorphins, which helps you improve your hormonal health and ultimately your healthspan. The most fun part of building muscle is that it helps to shape the body you’ve always wanted, which your partner won’t be able to keep their hands off of. &nbsp; Men, your sexual health and heart health are both areas you have significant control over. By applying what I’ve taught, you can create unshakable confidence, be a beast in the sheets, and live a long, strong, healthy life. &nbsp; <img class="wp-image-29822 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/crucialkeys4-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Christian Palmer Men’s Health Specialist PN2 Nutritionist Writer For Muscle &amp; Fitness Owner Of Relentless Fitness And Nutrition &nbsp; You can contact me at: <a href="https://relentlessfitnessandnutrition.com">https://relentlessfitnessandnutrition.com</a> <a href="mailto:christianfpalmer@gmail.com">christianfpalmer@gmail.com</a> &nbsp; Follow me at: IG: @christianfpalmer FB: Christian Palmer Twitter: @chrisfpalmer &nbsp; You can view more content on my Muscle&amp;Fitness + channel: Relentless Fitness And Nutrition. &nbsp; If you are interested in the nitric oxide supplement I mentioned, you can find it at: <a href="https://n1o1.com/product/n1o1-nitric-oxide-lozenges/">https://n1o1.com/product/n1o1-nitric-oxide-lozenges/</a> Use my code for 10% off: CPALMER10 &nbsp; For special appearances, speaking events, seminars, special events, and podcast appearances, contact Christian at christianfpalmer@gmail.com</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/crucialkeyscover.png</images> <url>https://topdoctormagazine.com/wellness/the-crucial-keys-to-outstanding-sexual-performance-and-long-lasting-heart-health/</url> </article> <article> <ID>29827</ID> <title>PNOĒ: Breathing New Life into Your Well-being</title> <publishDate>2024-02-01 16:39:08</publishDate> <description><div class="et_pb_section et_pb_section_129 et_section_regular" > <div class="et_pb_row et_pb_row_129"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_129 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_130 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the ever-evolving landscape of wellness, the need for precision and personalized plans has become imperative. PNOĒ (pronounced pen-oh-wee) is a groundbreaking science-based system that has been independently validated, with clinical-grade accuracy, surpassing generic traditional health assessments and transforming wellness strategies into a personalized experience. In 10 minutes, PNOĒ unveils 23 biomarkers, exploring facets like metabolism, cellular function, brain health, posture, and biological age without any invasive labwork. Just by simply sitting and breathing!  No longer confined to generic prescriptions, PNOĒ stands as the vanguard of personalized health, seamlessly blending technology with a profound understanding of each individual's health needs. It offers a unique exploration into the intricacies of one's biology simply through breathing. As we delve into the details of PNOĒ breath analysis, let's unravel how this non-invasive test is shaping the wellness narrative for both practitioners and clients.  &nbsp;  <img class="wp-image-29835 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/pnoe1-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  PNOĒ's Comprehensive Solution for Health and Wellness Businesses  In the expansive realm of wellness, where opportunities abound, nutrition stands as a significant yet often overlooked aspect. It's recognized as the biggest missed opportunity for many health and wellness businesses. The endeavor to integrate nutrition planning often proves challenging for health practices, marked by attempts that falter due to the complexities involved. Hiring dietitians, investing in new software, and maintaining client engagement pose formidable obstacles in which businesses or practices aren’t successful. “<a href="https://pnoe.com/metabolic-health/?utm_term=pnoe&amp;utm_campaign=BT+-+Branded&amp;utm_source=adwords&amp;utm_medium=ppc&amp;hsa_acc=1734573078&amp;hsa_cam=20682130269&amp;hsa_grp=151653340941&amp;hsa_ad=677834445241&amp;hsa_src=g&amp;hsa_tgt=aud-1462052143332:kwd-448918612259&amp;hsa_kw=pnoe&amp;hsa_mt=p&amp;hsa_net=adwords&amp;hsa_ver=3&amp;gad_source=1&amp;gclid=CjwKCAiA7t6sBhAiEiwAsaieYhFOMgvrDlrqcThI5HVD4Kvv1q62Ckqm5g17Ezp63sf4J0gWcTtZwxoCfIIQAvD_BwE">Nine out of ten diets a person tries will fail.</a> It’s not a matter of willpower; it is because there were never meant to work for the person’s metabolism.” - From the PNOĒ Team.1  Recognizing this gap, PNOĒ steps in as a transformative solution, not just addressing but resolving these challenges practitioners and physicians face with clientele. We understand that nutrition planning has the potential to be the most lucrative aspect of any practice. Unlike previous attempts, PNOĒ offers a comprehensive package that eliminates the hurdles of hiring, software acquisition, and client engagement. By seamlessly integrating registered dietitians, clinical-grade metabolic testing, and cutting-edge diet planning software, PNOĒ elevates nutrition to the forefront of your practice. In doing so, it not only fills the missed opportunity but also positions nutrition planning as an integral and lucrative component of your wellness endeavors.  &nbsp;  <img class="wp-image-29832 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/pnoe2-1024x536.png" alt="" width="1024" height="536" />  &nbsp;  How it Works: Test, Consult, Treat, and Implement the Program  At the core of PNOĒ lies a streamlined process integrating advanced technology with personalized care—transforming data into actionable insights. <ul> <li style="font-weight: 400;" aria-level="1">Test: PNOĒ redefines health assessments, offering a swift and comprehensive analysis in under 10 minutes. With lab-grade accuracy and a non-invasive approach, it delves into the essence of metabolism, measuring vital parameters like VO2 max, metabolic rate, and biological age.</li> <li style="font-weight: 400;" aria-level="1">Consult: PNOĒ's clinical precision identifies potential health risks within your metabolic profile, going beyond data points to provide intricate understanding.</li> <li style="font-weight: 400;" aria-level="1">Treat: Armed with metabolic insights, PNOĒ crafts personalized treatment plans tailored to individual needs—a journey towards optimal health.</li> <li style="font-weight: 400;" aria-level="1">Implement the Program: PNOĒ seamlessly integrates findings into actionable programs through the Precision app, synchronizing with your practice's services.</li> </ul> PNOĒ's commitment extends beyond the individual breath test; it's a holistic ecosystem designed to elevate and complement a healthcare business's wellness practices. Your metabolism becomes a roadmap toward a healthier, more vibrant life. The synergy between technology and personalized care is apparent. It's not merely a test; it's a narrative of well-being, where every breath holds the promise of a healthier future.  &nbsp;  <img class="wp-image-29836 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/pnoe3-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  Applications in Wellness:  In the realm of wellness, PNOĒ breath analysis emerges as a transformative force, reshaping personalized health interventions. It infuses precision into every facet, tailoring nutrition plans and exercise routines to individual metabolic nuances. PNOĒ is a powerful ally for fitness professionals and healthcare practitioners. It guides strategies for improving heart and lung fitness, optimizing metabolic rates, and enhancing overall well-being. PNOĒ penetrates the core of individual health, directing wellness journeys toward precision and efficacy.  At the peak of individual wellness, PNOĒ's benefits are profound, empowering individuals with a deep understanding of their own individual biology. Each breath becomes a conscious step toward understanding how to obtain optimal health beyond vague goals you may make for yourself, which may not actually apply to your health how you think they will. PNOĒ extends beyond testing, offering a support system with dietitians and metabolic testing. There is absolutely no guesswork!  Beyond immediate advantages, PNOĒ's true value lies in the longevity and quality of life it catalyzes—an investment in a healthier, more resilient future. PNOĒ places well-being in individuals' hands, embracing a proactive approach to one’s healthcare. As PNOĒ redefines the wellness dictionary, each breath becomes a testament to empowerment in one's journey toward everlasting wellness.  Embark on a journey to optimal health through the power of your breath with PNOĒ. Connect with a PNOĒ analysis practitioner to unlock the secrets of non-invasive health optimization. Your breath holds the key to longevity, and PNOĒ is your guide to achieving vitality through personalized insights. Elevate your well-being, embrace longevity, and start your transformative breathing experience today, clinically proven with PNOĒ.  &nbsp;  <img class="wp-image-29837 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/pnoe4-819x1024.png" alt="" width="819" height="1024" />  &nbsp;  For further information on strength training, health optimization, or inquiries about speaking engagements, connect with Ashleigh on IG @up_lift_gym.   &nbsp;  Your journey to a healthier, stronger you begins here.  &nbsp;  For inquiries about PNOE, reach out to Dimitrios Charalambidis, Head of Operations, at dimitrios.charalambidis@pnoe.com. Please mention this article and use Promo Code PNOEASHLEIGHT to enjoy an exclusive 15% discount.  &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/pnoecover.png</images> <url>https://topdoctormagazine.com/wellness/pnoe-breathing-new-life-into-your-well-being/</url> </article> <article> <ID>29844</ID> <title>Regenerative Medicine and Nutrition: An Interview with Dr. Benjamin Arthur</title> <publishDate>2024-02-01 16:33:15</publishDate> <description><div class="et_pb_section et_pb_section_130 et_section_regular" > <div class="et_pb_row et_pb_row_130"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_130 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_131 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">INFORMNITY, LLC. is a company that creates novel technologies and identifies new applications for already existing technologies, integrating them in multi- and cross-disciplinary systems. The company seeks to co-opt and support nature's engineering and crafting of processes. They also provide an intellectual framework and financial partnerships ranging from cell therapy (stem cell products such as tissue allografts, suspensions, and wound healing patches) to regenerative medicine, which supports and encourages the body to heal naturally and has no significant side effects. The mission of INFORMNITY is to “offer the highest quality of safe and scientifically-based products and services that support the best health outcomes at lower financial cost with no adverse health side effects,” according to their <a href="https://www.informnity.com/">website</a>.1 &nbsp; Dr. Benjamin Arthur, the founder and chairman of INFORMNITY, LLC., has become a prominent figure in regenerative medicine. He is also the founder of The Right Shake, LLC., which is a company focused on using meal replacements customized to each person's needs based on genetic profiles. Among his other companies, Dr. Arthur is a co-founder and partner of PolyRegen Biosciences, Provitx, and Renover. &nbsp; “I've always been interested in trying to help people through our knowledge and development of new technologies and cutting-edge scientific discoveries from a multi- and cross-disciplinary perspective. So, I was initially involved with a lot of studies specializing in the area of Molecular Genetics and Behavioral Neuroscience and formulating bioscience models by application of mathematics to medical systems,” Dr. Arthur shared. &nbsp; <img class="wp-image-29849 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/doctorarthur1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; He was a senior research scientist at the University of Zurich, where he helped train graduate students on manipulating genes in the brain to study instinctive behavior and more. Dr. Arthur has received his experience and training from some distinguished institutions such as the Johns Hopkins School of Medicine in Baltimore, MD and the Mayo Clinic, Rochester, MN, for practical training in basic medical and clinical research, the California Institute of Technology, University of Zurich, and Swiss Federal University, Zurich, ETHZ for molecular genetics and neuroinformatics, the Courant Institute, NYU for Applied Mathematics, and the Wharton School of Business an UPenn Engineering for Technology Management. He spent years of his time in Regenerative Medicine while receiving his degrees and doctorates in medically related fields on scholarships and fellowships he earned. Dr. Arthur returned to Zurich, Switzerland, after an NIH postdoctoral Fellowship in the USA to conduct research and train students in neurogenetics and behavioral ecology. It was during this time that he discovered and named a new “organ,” Prolatus, in one of the animal models in his efforts to unravel the mechanism of the enigmatic female cryptic choice phenomena in sexual selection. After spending his time training and teaching others, he wanted to enter the commercial space to help real people with his research and studies. &nbsp; “I wanted to enter the commercial space because I wanted to be able to use some of the capabilities I had learned to address problems that people face today within the medical area,” he shared. &nbsp; When he first decided to enter the commercial space, Dr. Arthur went to UPenn to study business and engineering at the master's level. He co-founded a technology consulting company called Ventis, which helped companies take technology and translate it from the laboratory to a minimal viable product. Ventis helped these mostly startup companies establish their technology businesses, raise funds, and develop optimal exit strategies. &nbsp; “I help people choose the kind of lifestyle that will optimize their life because, in the medical field, it is as important to know what kind of patient you have as what kind of health issue they are presenting, paraphrasing from Sir William Osler’s quote of Parry of Bath. So, it pays to know your patient’s genetics! Also, prevention is key. The sooner you understand your unique situation and start taking measures to deal with any eventualities, the better. A stitch in time saves nine! ” he said. &nbsp; Individualization in the medical field is vital since every single body is different, and personalized precision healthcare can help with this. Through his multi-disciplinary research integrating discoveries and technologies from various disciplines, including molecular genetics, applied mathematics and regenerative medicine, Dr. Arthur is able to bridge the gap between an individual's specific needs and what the medical field has to offer as solutions to many issues that require personalization in order to be addressed suitably. &nbsp; <img class="wp-image-29850 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/drarthur2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Genetics and Nutrition: The Right Shake LLC</h3> “Let food be thy medicine and medicine thy food” - Hippocrates 400 BC. &nbsp; <a href="https://www.mayo.edu/research/centers-programs/center-regenerative-biotherapeutics/about/about-regenerative-medicine#:~:text=Regenerative%20medicine%20is%20focused%20on,heal%20itself%20in%20many%20ways.">Regenerative medicine </a>is “focused on developing and applying new treatments to heal tissues and organs and restore function lost due to aging, disease, damage, or defects,” according to the Mayo Clinic.2 The idea behind regenerative medicine is to offer a holistic approach to medicine and aid the body in repairing itself. Certain diseases are challenging to resolve on their own, but regenerative medicine focuses beyond disease management to find options to support the body in its well-being. &nbsp; Our products range from aesthetic applications, supporting sustainable wrinkle removal, hair regrowth and thickening, scar removal, and medical applications supporting Osteoarthritis, Neuropathy, sexual health, diabetes, Parkinson’s Disease, and chronic wound healing, without any significant side effects. Some of our products have shown great promise in managing the internal and external aging process, also referred to as the anti-aging process. &nbsp; Regenerative Medicine outcomes are greatly enhanced when the body has been optimally prepared via nutrigenetics. That is essentially personalizing nutrition according to each individual’s unique genetic profile. &nbsp; The Right Shake, LLC., produces total meal replacement shakes based on each individual’s unique genetic profile. The ingredients are from natural sources, free of any artificial agents. Every individual has a unique “Goldilocks zone.” If each individual kept within the confines of their personal zone, the expectation is that they would maximize the benefits and minimize of the potential adverse effects of epigenetic factors, etc. Dr. Arthur founded this company in search of helping others based on what their genetic makeup already presented. &nbsp; One-size-does-not-fit-all. &nbsp; Out of a study of about 17,000 people, the research showed the subjects fell into clearly distinct groups in their relative efficiencies in how many calories they could burn or differentially store as body fat depending on which macronutrient was the source of the calories consumed. Some groups burned more calories from endurance exercise, while others burned more from speed exercises comparatively. The results from the studies support the general observation that everyone is different in terms of burning calories depending on the macronutrient source or exercise type. &nbsp; Lifestyle, epigenetics, and genetics factors feature prominently in the relationship between genetics and nutrition. Although most of the nutrition we consume may be potentially beneficial, it may also have potentially detrimental consequences, short-term or long-term. To aid people in nutrition optimization, Dr. Arthur and his team have formulated products to facilitate a personalized, healthy nutritional balance based on their lifestyles and unique genetic profiles. &nbsp; “We obtain the ingredients from natural sources since those tend to include all the necessary complementary components designed to work in concert as in nature. Moreover, the packaging, storage, and ease of consumption undergo continual improvements to make it as convenient as possible,” he shared. &nbsp; Although these shakes are offered as whole meal replacements, the company recommends that natural food be included in the entire day’s meal plan to cover any important bases their current technology may have missed. They are simply to aid busy people in their journey to optimize health and wellness. &nbsp; “So now, for the first time in human history, we have the tools to pretty much be able to figure out a lot of things about a person’s genetic profile. And so we're approaching the capability to write an individualized manual on how each person could optimally run their daily lives based on their very own unique genetic profile. We can include what foods to eat and when to eat, when to sleep, what exercises to do, and in general how to navigate this whole minefield of life,” Dr. Arthur shared. &nbsp; Nutrition is foundational in a person’s life. It affects an individual's health constantly and alters people's direction in life with their health journeys. &nbsp; “Genetics will give a person the baseline of where you are and the ‘chassis’ on which you are operating from to interact with external conditions, and that may provide some insight in personalizing interactions and corresponding outcomes,” he said. &nbsp; Technological advancements have created an emerging path that specialists can use to optimize the lives of people around the world. Human health can be improved through the use of technology that can give a baseline for approaches in further development. A person’s life can be fixed so long as they set their mind to allowing technology to help create a unique plan for their development. Technology is not perfect, though. &nbsp; “As long as our technologies are not up to perfection, we need to try to mimic nature as much as possible. We must learn from nature and exploit its well-evolved processes and systems as much as possible. The inadequacy of our current technologies is manifest in many areas of our industries. For example, how well are we able to identify all the necessary factors on a ‘ligand’ occurring in nature and reproduce it accurately enough for the receptor in nature to perceive it and interact with it as the naturally occurring ‘ligand’ with which it has co-evolved for several millennia? Several of the adverse side effects of laboratory-synthesized medications are consequences of being blind to subtle nuances of the natural systems due to our current technological limitations. Choosing to do things naturally is better because we don't even have the technology yet to replicate the whole ensemble, meaning all the relevant components and their specialized interactions,” Dr. Arthur said. &nbsp; <img class="wp-image-29851 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/02/drarthur3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>The Future of Personalized Regenerative Medicine </h3> It is most ideal for the body to repair, regenerate, and rejuvenate naturally. The body knows itself the best in terms of what it needs, such as the right factors and dosing. Regenerative medicine is a discipline that promotes this repair and regeneration in patients. By providing essential cellular and biological support over a foundation prepared by personalized nutrition, this brand of regenerative medicine can change the course of someone’s life and what they can expect for their future. Dr. Arthur’s approach to regenerative medicine starts with each individual’s unique genetic blueprint as the foundation that guides finding a new path based on the patient’s current information to create a new course of action toward a healthier future. &nbsp; “If you are able to give the body what it needs, it is generally able to repair and regenerate itself. You will be healthier. Our products are designed to provide a personalized ‘Goldilocks zone’ type of support that could optimize their health and wellness. That is what people need,” he shared. &nbsp; AI, coupled with quantum computing, presents incalculable potential for regenerative medicine. Dr. Arthur believes that mathematics is the key anchor that could be used to optimize the capabilities. Mathematics is essentially the most precise “language” we know. Simplistically, algebra could help with better characterization of complex structures, and analysis could help with the characterization of the relationships among these complex structures. The challenge is that we need to develop more mathematics that is better suited to modeling biological phenomena. It has to minimize reductionism and be able to handle the dynamics of an ensemble made up of heterogenous parts and their nonlinear interactions and individual variations in the time dimension. &nbsp; “In my opinion, it is time for us to progress from our current reductionist approach to complex systems, which is too limiting to a more holistic approach. In most natural systems, the components work together like an ensemble. So, we must not only develop our way of thinking beyond the current binary ‘yes’ or ‘no’ but also be able to conceptualize and formulate models that are able to capture the complexities in real life and nature faithfully. In real life, some situations are not only partially a ‘yes’ or a ‘no’ but also anything in between, depending on the situation. We should develop the capability to deal with gray areas. Models are, after all, a summary of our comprehension of the object under discussion”. Dr. Arthur concluded. &nbsp; Dr. Benjamin Arthur has been in the field of regenerative health and technology for years. Through his research and innovation, he has aided 15 other companies in healthcare technology and helped many others, even in declining markets. His development of biologics for regenerative medicine and genetic test panels in pharmacogenomics and nutrigenomics for personalized healthcare are all in support of the emerging movement to shift the pervasive paradigm in medicine from the current “diagnose and treat” approach to the futuristic “predict and prevent” approach. To see a variety of products and care offered by INFORMNITY and affiliates, visit their websites at <a href="https://www.informnity.com/">informnity.com</a> and https://infinivita.org/.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/02/dr.arthurcover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/regenerative-medicine-and-nutrition-an-interview-with-dr-benjamin-arthur/</url> </article> <article> <ID>29770</ID> <title>The Importance of Sleep for Physical and Mental Health</title> <publishDate>2024-01-26 18:31:11</publishDate> <description><div class="et_pb_section et_pb_section_131 et_section_regular" > <div class="et_pb_row et_pb_row_131"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_131 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_132 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Ah, sleep. Thinking about it now makes me want to curl up in bed. Lie on comfy sheets and become enveloped under a soft, weighted blanket with a fluffy pillow supporting your head. It’s enough to make any of our eyelids heavy…and could show that we’re missing out on this key element of our health. &nbsp; The truth is, when we miss out on sleep, we’re not depriving ourselves of a luxury. We’re robbing ourselves of a necessity that has more detrimental effects than grogginess. &nbsp; Let’s take a look at the impacts of poor sleep and some practical steps for improving your sleep routine. &nbsp; <h2>The Bad Effects</h2> &nbsp; First things first: let’s start with the bad things before you decide your mediocre sleep schedule is just fine. &nbsp; When we’re stressed or overwhelmed, it’s easy to prioritize anything else but sleep. Even if we’re working to improve our health, sleep might be on the backburner. However, there are <a href="https://www.healthline.com/health/sleep-deprivation/effects-on-body">serious consequences</a> for not getting enough sleep—some of them lifelong. &nbsp; Without enough sleep, you put your body at risk of: <ul> <li style="font-weight: 400;" aria-level="1">Heart disease, high blood pressure, or diabetes</li> <li style="font-weight: 400;" aria-level="1">Weight gain</li> <li style="font-weight: 400;" aria-level="1">A weakened immune system</li> <li style="font-weight: 400;" aria-level="1">Lower libido</li> </ul> &nbsp; <img class="wp-image-29775 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/importanceofsleep1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Sleep is also instrumental to our mental health and cognitive function. If we miss it, we’re prone to: <ul> <li style="font-weight: 400;" aria-level="1">Memory problems</li> <li style="font-weight: 400;" aria-level="1">Trouble focusing</li> <li style="font-weight: 400;" aria-level="1">Mood swings</li> <li style="font-weight: 400;" aria-level="1">Anxiety or depression</li> </ul> &nbsp; If we want to work on our health, sleep ought to be the top priority. &nbsp; <h2>How Much Sleep Do You Need?</h2> &nbsp; So, the real question is, how much is enough sleep, then? Most adults need at least <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898">seven hours of sleep</a>. But if you struggle to stay awake when sitting still for some time, be it driving or watching a movie, you’re likely not getting enough sleep. &nbsp; <h2>How to Improve Your Sleep Routine</h2> &nbsp; <h3>Get More Sleep</h3> Well, duh. But you can’t, you say. Realistically, it might be tough for you to get an hour or two more sleep than you do now. If that’s the case, start slow, as you would with any habit. &nbsp; You could start with just five minutes earlier tonight. That’s it. While that doesn’t sound like much, if you start making it five minutes earlier over some time, that starts to add up. Even if you increase it weekly, you’ll make it to about a half hour of more sleep in a month. &nbsp; That said, quality matters as much as quantity in sleep. As such, you’ll want the most comfortable environment for sleep. Maybe it’s time to invest in a better pillow or sheets. If you’d do better in a darker room, get thicker curtains. Or, if every little creak in your house wakes you up, you might need a sound machine. Whatever it is, you deserve a good night’s rest! &nbsp; <img class="wp-image-29777 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/importance-of-sleep3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Create a Better Evening Routine</h3> &nbsp; While you want a good environment to sleep in, you also need to prepare yourself for sleep. Do you find yourself working late into the night? Or having intense discussions with someone? Maybe the last thing you do is scroll on your phone in bed before going to sleep. Any of these things can make it difficult to fall asleep. &nbsp; So, what can you do? Have a clear-cut time when you begin prepping for bed. I’d suggest a couple of hours before your bedtime (and if you don’t have a bedtime, I’d establish one, too). During this time, start slowing your mind down for the evening. Perhaps you don’t do any work or answer emails past this point. Or, you don’t get on your phone after this point. Instead, read a book, soak in a bath, or whatever else you do to wind down. &nbsp; Again, this might feel impossible to begin right away. So, set a very achievable goal tonight and slowly work toward a better evening routine. &nbsp; <img class="wp-image-29778 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/importanceofsleep2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Conclusion</h2> This new year, as we’re thinking about how to improve our health, make sure your sleep schedule is at the top of your list! After all, you know you want more of it, so why don’t you do yourself a favor and enjoy the sleep you’re meant to have? &nbsp; References: <a href="https://www.healthline.com/health/sleep-deprivation/effects-on-body">https://www.healthline.com/health/sleep-deprivation/effects-on-body</a> <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898">https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898</a> </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/importanceofsleepcover.png</images> <url>https://topdoctormagazine.com/research/news/the-importance-of-sleep-for-physical-and-mental-health/</url> </article> <article> <ID>29738</ID> <title>Listen to Your Gut: Why You Need to Prioritize Gut Health This New Year</title> <publishDate>2024-01-04 21:18:07</publishDate> <description><div class="et_pb_section et_pb_section_132 et_section_regular" > <div class="et_pb_row et_pb_row_132"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_132 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_133 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">This new year, just like any other, we’re thinking about our health. Even if you’re not into resolutions, you still want to get back on track after enjoying yourself over the holidays. Whatever your goal is, there’s one vital component of your health that you must take care of, and it might be the last thing on your mind: your gut. And no, I’m not talking about the belly pooch from all the Christmas cookies. &nbsp; <h2>Why You Should Focus on Your Gut</h2> When we talk about your gut, we’re referring to the microorganisms in your intestines <a href="https://www.healthline.com/health/gut-health#-What-is-the-gut-microbiome?">known as the “gut microbiome.”</a> It’s where your body breaks down the food you eat. In this area, you have hundreds of bacteria and fungi. This is good bacteria, which helps us thrive and fight off disease. So, what you eat impacts your gut. It might not be a surprise then that when our gut is unhealthy, we may experience discomforts like gas, bloating, nausea, or diarrhea. You may have also noticed that you tend to break out when you’re not eating well. And, of course, the scale usually isn’t the nicest after the holidays. But poor gut health goes beyond all those things. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/">Studies show poor gut health has been linked to</a> cancer, heart problems, thyroid issues, diabetes, and rheumatoid arthritis, to name a few. <a href="https://www.eviemagazine.com/post/gut-health-is-the-most-important-factor-for-mental-health-stress-management">Gut health is also instrumental to our mental health</a>. All that to say, your gut controls your health. If you focus just on gut health, then you can help alleviate a myriad of problems. &nbsp; <img class="wp-image-29754 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/guthealth-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Things That Hurt Your Gut</h2> As I’m sure you could guess, junk food has a lot of elements that hurt your gut. However, some foods labeled “healthy” could be chock-full of things harming your gut, too. It’s important to read labels, so you know what’s in your food. In other words, if you’re buying olive oil, the ingredient should just be olive oil—not 73 chemicals you can’t pronounce! You <a href="https://www.thegoodgut.org/restore-gut-health/">want to reduce sugar</a> (particularly the refined kind, but cane sugar is better), artificial sweeteners (the things that taste good but are low in calories), processed foods, artificial colorings, and <a href="https://www.eviemagazine.com/post/gut-health-is-the-most-important-factor-for-mental-health-stress-management">seed oils</a>. Some <a href="https://www.eviemagazine.com/post/what-you-need-to-know-about-leaky-gut-from-celebrity-doctor-steven-gundry">inflammatory foods</a> could also hurt your gut, like gluten, dairy, nightshade vegetables, or coffee. Your lifestyle also plays a key role in your gut health. Stress, sleep, and exercise contribute to how well your gut is doing. <h2> </h2> <img class="wp-image-29753 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/listentoyourgutreducestress-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h2>How to Heal Your Gut</h2> Our body has a way of telling us when something’s wrong. If you consistently experience digestive problems, it’s probably time to adjust your diet. Truth be told, given the amount of preservatives and artificial flavors in foods today, most of us likely have some sort of gut imbalance. <h3> </h3> <h3>Do a Gut Cleanse</h3> To fix any abnormalities, you’ll want to clean your gut. One excellent way to do that is an <a href="https://draxe.com/nutrition/elimination-diet/">elimination diet</a>. An elimination diet is used to detect allergies and food intolerances. Believe it or not, you might have sensitivities or intolerances that you’re not even aware of. An elimination diet could help identify those sensitivities or give your gut a break to get it back on track. It would also be a good idea to cut out <a href="https://www.eviemagazine.com/post/what-you-need-to-know-about-leaky-gut-from-celebrity-doctor-steven-gundry">inflammatory foods and drinks</a>. The thing about elimination diets is that they’re temporary. You don’t have to stay away from those foods forever. But, if you find you are intolerant to something, it’s best to limit those foods. And if an elimination diet sounds unrealistic, you could start reducing processed foods, artificial colorings, and seed oils. That will make a difference! Then, you could evaluate if you want to cut back on other foods. <h3> </h3> <h3>Eat Foods that Help Your Gut</h3> Once you’ve given your gut a break or you’ve started reducing inflammatory foods, you’ll want to eat things with <a href="https://www.eatingwell.com/article/8021156/foods-to-improve-gut-health-overnight/">probiotics and prebiotics</a>. Probiotics are fermented foods with good bacteria, like Greek yogurt, kimchi, sauerkraut, kombucha, and kefir. Prebiotics are fiber-rich foods like garlic, oats, mushrooms, artichokes, and dragon fruit. It’s also beneficial to <a href="https://www.realsimple.com/how-to-improve-gut-health-naturally-6833619">eat a plant-rich diet</a> that has a variety of colors (natural ones, of course!) and drink more water. <h3> </h3> <h3>Reduce Stress</h3> Stress can really do damage to your gut health. You can lower stress by getting more sleep, exercising, and calming yourself by <a href="https://www.instagram.com/p/CuULVY9KhWE/">stimulating the vagus nerve</a>. Here’s the bottom line: taking care of your health is about mindfulness, not perfection. Notice I said “reduce” mostly instead of “eliminate” bad habits. If we’re worried about messing up, we’ve missed the point. Instead, be mindful of your health and do what you can today to make improvements. <h2> </h2> <img class="wp-image-29755 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/vagusnerve-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Conclusion</h2> If you want to improve your health this year, you need to take care of your gut. Once you start making mindful changes, you’ll be well on your way to a much healthier new year. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/listentoyourgutcover.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/listen-to-your-gut-why-you-need-to-prioritize-gut-health-this-new-year/</url> </article> <article> <ID>29717</ID> <title>The Wellness Dictionary</title> <publishDate>2024-01-02 21:09:02</publishDate> <description><div class="et_pb_section et_pb_section_133 et_section_regular" > <div class="et_pb_row et_pb_row_133"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_133 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_134 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the New Year comes around and everyone is making resolutions and setting out goals for their year, it’s easy to get lost on where to start. You might start seeing diet trends, new year workout programs, and all sorts of words that may be new to you or may take on a different meaning with emerging trends. There are quite a few terms that are thrown around in the health and wellness community that you may have some questions behind, or maybe you’re wondering where to start researching as you embark on your own personal wellness journey this year. While the landscape of health and wellness is ever-changing, we’ve done our best to research and compile a comprehensive list of definitions of some of the buzzwords you might encounter to help get you going in the right direction! Knowing the meaning of some of these terms can really help you understand your own health journey a little better and eventually lead you to expand your health and wellness vocabulary, so let’s jump in. &nbsp; <img class="wp-image-29729 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/Wellness-Dictionary-Soup-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Key Health and Wellness Words Adrenal Health (noun): According to Johns Hopkins Medicine, “adrenal glands, also known as suprarenal glands, are small, triangular-shaped glands located on top of both kidneys. Adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress and other essential functions.”<a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%2C%20also%20known%20as,stress%20and%20other%20essential%20functions">[1]</a> Clean Foods/Products (noun phrase): Foods and products that are viewed as non-toxic and usually have minimal to no processing. They are usually products and foods constructed or made with naturally occurring substances and are typically held in containers that are non-toxic, like glass or metalware. Cortisol (noun): The Cleveland Clinic defines it as “a steroid hormone that your adrenal glands, the endocrine glands on top of your kidneys, produce and release. Cortisol affects several aspects of your body and mainly helps regulate your body's response to stress, helping control your body’s metabolism, suppressing inflammation, regulating blood pressure and sugar, and helping control your sleep-wake cycle.”<a href="https://my.clevelandclinic.org/health/articles/22187-cortisol">[2]</a> Cycle Syncing (verb): According to Hannah Hopper, this is “the practice of naturally balancing hormones by structuring our life around the four phases of our menstrual cycle.”<a href="https://www.wholisticallyhannah.com/all/how-to-cycle-sync">[3]</a> Deficiency (noun): A shortage of substances necessary to health.<a href="https://www.merriam-webster.com/dictionary/deficiency">[4]</a> Diet (noun): Food and drink regularly provided or consumed, habitual nourishment.<a href="https://www.merriam-webster.com/dictionary/diet">[5]</a> *Editors Note- At TopDoctor Magazine, we often talk about diet. When we use this word, unless otherwise stated, we are not referring to food restrictions. We believe it is important to have healthy discussions around our health and wellness in relation to our daily diets, as defined above. Elimination Diet (noun): “Used to identify food intolerances, sensitivities, and allergies through diet. They remove foods known to cause uncomfortable symptoms and reintroduce them later while testing for symptoms,” as defined by Ryan Raman.<a href="https://www.healthline.com/nutrition/elimination-diet">[6]</a> Endocrine Disruptors (noun): Per the National Institute of Environmental Health Sciences (NIEHS), “endocrine-disrupting chemicals (EDCs) are natural or human-made chemicals that may mimic, block, or interfere with the body’s hormones, which are part of the endocrine system. These chemicals are associated with a wide array of health issues. Endocrine disruptors are found in many everyday products, including some cosmetics, food and beverage packaging, toys, carpet, and pesticides.”<a href="https://www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf">[7]</a> Endocrine System (noun): Defined by the NIEHS, “endocrine glands, distributed throughout the body, produce the hormones that act as signaling molecules after release into the circulatory system. The human body is dependent on hormones for a healthy endocrine system, which controls many biological processes like normal growth, fertility, and reproduction.”<a href="https://www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf">[8]</a> Food Intolerances (noun): “A food intolerance response takes place in the digestive system. It occurs when you are unable to properly break down the food. This could be due to enzyme deficiencies, sensitivity to food additives or reactions to naturally occurring chemicals in foods,” from the American Academy of Allergy, Asthma &amp; Immunology.<a href="https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/food-intolerance">[9]</a> Fortified Foods (noun phrase): “The practice of adding vitamins and minerals to commonly consumed foods during processing to increase their nutritional value,” per Rebecca Olson, Breda Gavin-Smith, Chiara Ferraboschi, and Klaus Kraemer.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066912/">[10]</a> &nbsp; <img class="wp-image-29730 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/Wellness-Dictionary-supplements-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Functional Medicine (noun): According to the Institute for Functional Medicine, “a systems biology–based approach that focuses on identifying and addressing the root cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness.”<a href="https://www.ifm.org/functional-medicine/what-is-functional-medicine/">[11]</a> Genomics (noun): “Genomics is a field of biology focused on studying all the DNA of an organism — that is, its genome. Such work includes identifying and characterizing all the genes and functional elements in an organism’s genome as well as how they interact,” as defined by Eric Green.<a href="https://www.genome.gov/genetics-glossary/genomics">[12]</a> Grounding (noun): “Grounding, also called earthing, is a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth. This can include walking barefoot, lying on the ground, submersing in water, or using grounding equipment,” per Eleesha Lockett.<a href="https://www.healthline.com/health/grounding#types">[13]</a> Gut Microbiome (noun): “Your gut microbiome consists of trillions of microorganisms that live in your esophagus, intestines, and stomach and affect each other and their environment in various ways. They influence many aspects of your overall health, both within your digestive system and outside of it,” as defined by the Cleveland Clinic.<a href="https://my.clevelandclinic.org/health/body/25201-gut-microbiome">[14]</a> Heavy Metals (noun): From the Cleveland Clinic, “microscopic molecules of metals accumulate within your body after exposure. Heavy metals attach to your cells and prevent them from properly performing their functions. Some common heavy metals include lead, mercury, arsenic, cadmium, and thallium and can be found in things like pipes, batteries, cigarette smoke, and more.”<a href="https://my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity">[15]</a> Holistic Health (noun phrase): Defined by Western Connecticut State University as “an approach to life that considers multidimensional aspects of wellness. It encourages individuals to recognize the whole person: physical, mental, emotional, social, intellectual, and spiritual.” <a href="https://www.wcsu.edu/ihhs/what-is-holistic-health/#:~:text=Holistic%20health%20is%20an%20approach,social%2C%20intellectual%2C%20and%20spiritual.">[16]</a> Hormones (noun): According to the Cleveland Clinic, “chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, <a href="https://my.clevelandclinic.org/health/articles/10978-skin">skin</a>, <a href="https://my.clevelandclinic.org/health/body/21887-muscle">muscles</a> and other tissues. These signals tell your body what to do and when to do it. They control different bodily processes, including growth and development, reproduction, internal balance, and sexual function.”<a href="https://my.clevelandclinic.org/health/articles/22464-hormones">[17]</a> Hormone Replacement Therapy (noun): “Primarily focuses on replacing the estrogen that your body no longer makes after menopause. There are two main types of estrogen therapy; systemic hormone therapy and low-dose vaginal products,” according to the Mayo Clinic Staff.<a href="https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372">[18]</a> Inflammatory Foods (noun phrase): Katie McCallum defines it as “an immune system reaction causing inflammation can occur when eating inflammatory foods such as processed meats, packaged snacks like cookies and crackers, artificial sweeteners, refined grains and vegetable oils, and fried foods.”<a href="https://www.houstonmethodist.org/blog/articles/2022/jun/5-types-of-foods-that-cause-inflammation/">[19]</a> &nbsp; <img class="wp-image-29731 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/Wellness-Dictionary-Veggies-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Intuitive Eating (verb phrase): Accroding to Evelyn Tribole, it “helps you cultivate attunement to the physical sensations that arise from within your body to get both your biological and psychological needs met and removes the obstacles and disruptors to attunement, which usually come from the mind in the form of rules, beliefs, and thoughts.”<a href="https://www.intuitiveeating.org/definition-of-intuitive-eating/">[20]</a> Micropigmentation (noun): “Also known as permanent makeup, permanent cosmetics or cosmetic tattooing, is a cosmetic procedure used to improve or replace lost coloring on your skin,” per the Cleveland Clinic.<a href="https://my.clevelandclinic.org/health/treatments/11004-micropigmentation">[21]</a> Mindfulness (noun): The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.<a href="https://www.merriam-webster.com/dictionary/mindfulness">[22]</a> Naturopathic Medicine (noun): “A system that uses natural remedies to help the body heal itself. It embraces many therapies, including herbs, <a href="https://www.webmd.com/balance/massage-therapy-styles-and-health-benefits">massage</a>, <a href="https://www.webmd.com/pain-management/consider-acupuncture">acupuncture</a>, <a href="https://www.webmd.com/fitness-exercise/default.htm">exercise</a>, and nutritional counseli,” from the WebMD Editorial Contributors.<a href="https://www.webmd.com/balance/what-is-naturopathic-medicine">[23]</a> Prebiotics (noun): A substance and especially a carbohydrate that is nearly or wholly indigestible and that when consumed (as in food) promotes the growth of beneficial bacteria in the digestive tract.<a href="https://www.merriam-webster.com/dictionary/prebiotic">[24]</a> Probiotics (noun): A microorganism that when consumed (as in a food or a dietary supplement) maintains or restores beneficial bacteria to the digestive tract.<a href="https://www.merriam-webster.com/dictionary/probiotics">[25]</a> Regenerative Medicine (noun phrase): “Seeks to replace tissue or organs that have been damaged by age, disease, trauma, or congenital issues rather than treat symptoms. The tools used to realize these outcomes are tissue engineering, cellular therapies, and medical devices,” from the University of Pittsburgh’s McGowan Institute for Regenerative Medicine. <a href="https://mirm-pitt.net/about-us/what-is-regenerative-medicine/">[26]</a> Stem Cells (noun): “The body's raw materials — cells from which all other cells with specialized functions are generated. Under the right conditions in the body or a laboratory, stem cells divide to form more cells called daughter cells,” per Mayo Clinic Staff.<a href="https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/stem-cells/art-20048117">[27]</a> Supplements (noun): A product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one's diet and are not considered food.<a href="https://www.merriam-webster.com/dictionary/dietary%20supplement">[28]</a> Testosterone Replacement Therapy (noun): Defined by the Mayo Clinic Staff, “TRT, in the form of injections, pellets, patches or gels, can improve the signs and symptoms of low testosterone due to normal aging or Hypogonadism, which hampers the ability to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles in men.”<a href="https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728">[29]</a> Vagus Nerve (noun): “Also known as the vagal nerves, are the main nerves of your parasympathetic nervous system. This system controls specific body functions such as your digestion, heart rate and immune system. These functions are involuntary, meaning you can’t consciously control them,” from the Cleveland Clinic.<a href="https://my.clevelandclinic.org/health/body/22279-vagus-nerve">[30]</a> &nbsp; <img class="wp-image-29728 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/Wellness-Dictionary-Muscles-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Conclusion We hope these 30 definitions help lay an outline for your research as you go into the new year. We have been sure to include all our references so you can do more in-depth research on these health and wellness terms and so you have access to other informative medical websites and journals to reference throughout your wellness journey this year. References <ol> <li style="font-weight: 400;" aria-level="1">"Adrenal Glands." Johns Hopkins Medicine. <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%2C%20also%20known%20as,stress%20and%20other%20essential%20functions">https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%2C%20also%20known%20as,stress%20and%20other%20essential%20functions</a>.</li> <li style="font-weight: 400;" aria-level="1">"Cortisol."Cleveland Clinic. <a href="https://my.clevelandclinic.org/health/articles/22187-cortisol">https://my.clevelandclinic.org/health/articles/22187-cortisol</a>.</li> <li style="font-weight: 400;" aria-level="1">Hannah Hopper. "How to Cycle Sync." Wholistically Hannah. <a href="https://www.wholisticallyhannah.com/all/how-to-cycle-sync">https://www.wholisticallyhannah.com/all/how-to-cycle-sync</a>. </li> <li style="font-weight: 400;" aria-level="1">"Defficiency." In Merriam-Webster Online Dictionary. <a href="https://www.merriam-webster.com/dictionary/diet">https://www.merriam-webster.com/dictionary/diet</a>. </li> <li style="font-weight: 400;" aria-level="1">“Diet.” Merriam-Webster. </li> <li style="font-weight: 400;" aria-level="1">Raman, Ryan. "Elimination Diet." Healthline. <a href="https://www.healthline.com/nutrition/elimination-diet">https://www.healthline.com/nutrition/elimination-diet</a>."</li> <li style="font-weight: 400;" aria-level="1">National Institute of Environmental Health Sciences. "Endocrine Disruptors: What You Need to Know." NIEHS. <a href="https://www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf">https://www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf</a>.</li> <li style="font-weight: 400;" aria-level="1"> "Endocrine Disruptors: What You Need to Know." NIEHS. </li> <li style="font-weight: 400;" aria-level="1">American Academy of Allergy, Asthma &amp; Immunology. "Food Intolerance." AAAAI. <a href="https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/food-intolerance">https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/food-intolerance</a>.</li> <li style="font-weight: 400;" aria-level="1">Olson, Rebecca, Breda Gavin-Smith, Chiara Ferraboschi, and Klaus Kraemer. 2021. "Food Fortification: The Advantages, Disadvantages and Lessons from Sight and Life Programs" Nutrients 13, no. 4: 1118. https://doi.org/10.3390/nu13041118</li> <li style="font-weight: 400;" aria-level="1">Institute for Functional Medicine. "What Is Functional Medicine?" IFM. <a href="https://www.ifm.org/functional-medicine/what-is-functional-medicine/">https://www.ifm.org/functional-medicine/what-is-functional-medicine/</a>.</li> <li style="font-weight: 400;" aria-level="1">Green, Eric, M.D., Ph.D. "Genomics." National Human Genome Research Institute. <a href="https://www.genome.gov/genetics-glossary/genomics">https://www.genome.gov/genetics-glossary/genomics</a>. </li> <li style="font-weight: 400;" aria-level="1">Lockett, Eleesha."Grounding (Earthing): How It Works and the Benefits." Healthline. <a href="https://www.healthline.com/health/grounding#types">https://www.healthline.com/health/grounding#types</a>.</li> <li style="font-weight: 400;" aria-level="1">"The Gut Microbiome." Cleveland Clinic. <a href="https://my.clevelandclinic.org/health/body/25201-gut-microbiome">https://my.clevelandclinic.org/health/body/25201-gut-microbiome</a>.</li> <li style="font-weight: 400;" aria-level="1">"Heavy Metal Poisoning/Toxicity." Cleveland Clinic. <a href="https://my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity">https://my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity</a>.</li> <li style="font-weight: 400;" aria-level="1">Western Connecticut State University. "What Is Holistic Health?" Institute for Holistic Health Studies. <a href="https://www.wcsu.edu/ihhs/what-is-holistic-health/#:~:text=Holistic%20health%20is%20an%20approach,social%2C%20intellectual%2C%20and%20spiritual">https://www.wcsu.edu/ihhs/what-is-holistic-health/#:~:text=Holistic%20health%20is%20an%20approach,social%2C%20intellectual%2C%20and%20spiritual</a>.</li> <li style="font-weight: 400;" aria-level="1">"Hormones." Cleveland Clinic. <a href="https://my.clevelandclinic.org/health/articles/22464-hormones">https://my.clevelandclinic.org/health/articles/22464-hormones</a>.</li> <li style="font-weight: 400;" aria-level="1">Mayo Clinic Staff. "Hormone therapy for women in menopause: What you need to know." Mayo Clinic. <a href="https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372">https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372</a>.</li> <li style="font-weight: 400;" aria-level="1">McCallum, Katie. "5 Types of Foods That Cause Inflammation." Houston Methodist. <a href="https://www.houstonmethodist.org/blog/articles/2022/jun/5-types-of-foods-that-cause-inflammation/">https://www.houstonmethodist.org/blog/articles/2022/jun/5-types-of-foods-that-cause-inflammation/</a>.</li> <li style="font-weight: 400;" aria-level="1">Tribole, Evelyn. "Definition of Intuitive Eating." Intuitive Eating. <a href="https://www.intuitiveeating.org/definition-of-intuitive-eating/">https://www.intuitiveeating.org/definition-of-intuitive-eating/</a>. </li> <li style="font-weight: 400;" aria-level="1">"Micropigmentation." Cleveland Clinic. <a href="https://my.clevelandclinic.org/health/treatments/11004-micropigmentation">https://my.clevelandclinic.org/health/treatments/11004-micropigmentation</a>. </li> <li style="font-weight: 400;" aria-level="1">“Mindfulness.” Merriam-Webster.</li> <li style="font-weight: 400;" aria-level="1">WebMD Editorial Contributors. "What Is Naturopathic Medicine?" WebMD. <a href="https://www.webmd.com/balance/what-is-naturopathic-medicine">https://www.webmd.com/balance/what-is-naturopathic-medicine</a>. </li> <li style="font-weight: 400;" aria-level="1">“Prebiotics.” Merriam-Webster.</li> <li style="font-weight: 400;" aria-level="1">“Probiotics.” Merriam-Webster.</li> <li style="font-weight: 400;" aria-level="1">"What Is Regenerative Medicine?" McGowan Institute for Regenerative Medicine. <a href="https://mirm-pitt.net/about-us/what-is-regenerative-medicine/">https://mirm-pitt.net/about-us/what-is-regenerative-medicine/</a>.</li> <li style="font-weight: 400;" aria-level="1">Mayo Clinic Staff. "Stem Cells." Mayo Clinic. <a href="https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/stem-cells/art-20048117">https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/stem-cells/art-20048117</a>. </li> <li style="font-weight: 400;" aria-level="1">“Dietary Supplements.” Merriam-Webster.</li> <li style="font-weight: 400;" aria-level="1">Mayo Clinic Staff. "Testosterone therapy: Is it right for you?" Mayo Clinic. <a href="https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728">https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728</a>. </li> <li style="font-weight: 400;" aria-level="1">"Vagus Nerve." Cleveland Clinic. <a href="https://my.clevelandclinic.org/health/body/22279-vagus-nerve">https://my.clevelandclinic.org/health/body/22279-vagus-nerve</a>. </li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/the-wellness-dictionary-article-cover-1.png</images> <url>https://topdoctormagazine.com/research/news/the-wellness-dictionary/</url> </article> <article> <ID>29611</ID> <title>How To Approach Holistic Living Without Being Overwhelmed</title> <publishDate>2024-01-02 20:38:55</publishDate> <description><div class="et_pb_section et_pb_section_134 et_section_regular" > <div class="et_pb_row et_pb_row_134"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_134 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_135 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As information on health and wellness has become more accessible and our society embraces a multitude of health trends, it can be easy to get overwhelmed by the amount of advice and data. Excessive new material can be a significant roadblock to some as they search for ways to live a healthier, more fulfilling life. Holistic living is one of those health trends. This recent trend goes back to the roots of how our ancestors used to live and takes into account not just eating habits but also moving your body, taking care of your mental health, using clean products, and creating a natural approach to your whole lifestyle. Holistic living also doesn’t merely cut out modern medicine. It uses it sparingly as needed and in combination with other traditional living practices. Holistic living doesn’t have to be a difficult task, and there are several ways to make it easier to digest all the new information and habits you can build. Let’s look at some practical ways to start sustainably incorporating holistic practices into your everyday routine without upending your current lifestyle all at once. &nbsp; <img class="wp-image-29623 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/holistictraditional-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Lists are Your Friends The easiest way to begin is by listing the topics you want to know more about. Stick to what comes to the top of your mind without doing any initial research and start with those topics. As you dive in, you will find other topics worth exploring, and you can add those to your list. If you can’t think of anything you’d like to start with, here is a list of several topics that are an excellent place to begin: recipes that use whole, fresh foods, the best ways to exercise for your body type and gender, natural alternatives to pain killers, household products with clean ingredients, and eating according to your cycle are a few good topics to get your holistic health journey on that right track. Along with many of these topics are going to be products, foods, and habits you will want to take away and replace with holistic alternatives eventually. It is also beneficial to keep a running list of those things. It can be expensive to replace household cleaning products, makeup, and toiletries all at once, so it is best practice to replace things as you run out. Keeping a list of these products can help you keep track of them until you are ready to replace them with a healthier substitute. &nbsp; <img class="wp-image-29624 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/holisticmanstudying-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Explore Different Research Avenues Take some time to explore different research avenues like health journals, holistic medical blogs, and other health and wellness content creators that you can trust. Make sure these are ways of living you would like to emulate eventually, then stick to just a few of these research methods as you get started on the journey. As you learn more about holistic living and feel more confident in your decisions, expand your study resources and dig deeper. &nbsp; Make a Commitment and Have a Reward System Make a commitment to learn about a few of the topics on your list a month or whatever works best with your life. Some people may only have time for one subject a month, while others may be able to knock out a couple. Move at a pace that feels comfortable to you, and don’t pressure yourself to know it all, all at once. This is a lifelong process of unlearning and relearning in order to pass healthy lifestyles down to future generations. A reward system can also accelerate the learning process and motivate you to keep progressing toward your commitment to holistic living. When you learn about a new topic or stick with a new habit, set a reward to keep your motivation going. And even when you don’t feel motivated, lean into disciplining your body and mind, and you’ll eventually reap the rewards of feeling well-rested, having more energy throughout the day, having a clear headspace to work and socialize, and so much more. &nbsp; <img class="wp-image-29622 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/holisticrewardsetting-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Be Gracious with Yourself in the Learning Process Don’t beat yourself up when you feel like you have slipped off track with the goals you have set for yourself. Sometimes, it’s easier to just pick up the foods and cleaning supplies we know instead of researching. Sometimes, it’s easier to eat out. Count these as growing moments. You will make it there if you are still moving toward your goal in the long run! It could even be beneficial to reevaluate your goals and set smaller or bigger steps, depending on how you are motivated and work toward your goals. &nbsp; The main takeaway is to get started. The well-known motivational speaker <a href="https://youtu.be/heQ18p8zu74?si=yYnigZLgI4mchQLi">Marcus Taylor</a> once said, “It’s hard not to have daily discipline. It’s hard to practice perseverance. It’s hard to practice compassion and forgiveness. It’s hard to set personal goals. It’s hard to take care of yourself. There’s a reward on the other side of one pain, and there is regret on the other side of the other pain. The pain of regret will hurt you, so choose your hard.” &nbsp; <img class="wp-image-29621 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/holistichealthyaging-1024x536.png" alt="" width="1024" height="536" /> &nbsp; You will either reap rewards of immediate gratification and reap the long-term consequences of health problems, including physical and mental illness, or you will meet immediate resistance and grow stronger, eventually aging well, leading a full life when you’re older, and not facing the negative consequences of living an unhealthy lifestyle. The choice is yours, but as always, we want to encourage everyone to well-being mentally, physically, spiritually, and emotionally. Knowledge empowers healthy living. We hope this article encourages you to take the next steps toward holistic living, resulting in a healthier you.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/holistichealthcover.png</images> <url>https://topdoctormagazine.com/wellness/lifestyle/how-to-approach-holistic-living-without-being-overwhelmed/</url> </article> <article> <ID>29586</ID> <title>Three Delicious Drinks to Help You Meet Your Protein Goal</title> <publishDate>2024-01-02 20:36:16</publishDate> <description><div class="et_pb_section et_pb_section_135 et_section_regular" > <div class="et_pb_row et_pb_row_135"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_135 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_136 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We have seen the ebbs and flows of health and wellness trends over the past couple of decades, but now our society seems to have reached a point where research-backed health trends have stood the test of time. Many are seeing the light that losing weight quickly is not the best way to a healthy body. Quick tricks and gimmicks on how to lose weight have fallen to the side, and now people are gravitating towards sustainable ways to lose weight, gain muscle and ultimately focus on their well-being as a whole, not just the number on the scale. &nbsp; One new reigning trend is eating a high-protein diet. However, this time, the trend is backed by years of research. Some studies currently recommend that women consume an average of <a href="https://www.eatingwell.com/article/290496/this-is-how-much-protein-you-need-to-eat-every-day/">105 grams of protein</a> and men consume an average of <a href="https://www.eatingwell.com/article/290496/this-is-how-much-protein-you-need-to-eat-every-day/">125 grams </a>daily. Your daily protein amount is, of course, <a href="https://www.eatingwell.com/article/290496/this-is-how-much-protein-you-need-to-eat-every-day/">dependent on weight</a> and physical activity during the day. The more calories you burn, the more you need to increase your protein intake. &nbsp; Women particularly seem to have a more difficult time getting enough protein, while in general, many people do not consume protein in an efficient manner. Multiple studies have shown that there needs to be an <a href="https://www.eatingwell.com/article/290496/this-is-how-much-protein-you-need-to-eat-every-day/">even distribution of protein</a> throughout the day, so <a href="https://us.myprotein.com/thezone/nutrition/protein-timing-distribution/">don’t skip your morning protein</a>! &nbsp; That leads us to three drink recipes that are an easy way to not only meet your protein goal but also get a head start to reaching it with your morning routine. So, let’s jump in. &nbsp; <img class="wp-image-29708 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/Bone-Broth-Coffee-1024x536.png" alt="" width="1024" height="536" /> &nbsp; High-Protein Coffee &nbsp; If you can’t live without your morning coffee kick, adding bone broth or a protein supplement to it is an easy way to get in your morning protein quota. We all have a preferred way of drinking our coffee, so make it how you like, then add a cup of bone broth, which could get you almost 10 extra grams of protein. If you already drink coffee with cream or whole milk, that’s another couple of grams to add to your daily intake. You can make hitting your morning protein goal even more effortless by adding a protein powder or even a collagen supplement to your regular coffee. A quick search on any number of social media platforms will give you some great recipes for high-protein coffee that you can tweak to your liking. We have included one easy recipe below that will have you on your way to making your protein goal a reality. &nbsp; INGREDIENTS &nbsp; 1 ½ tsp. Instant Coffee 1 cup Chicken Bone Broth ⅛ cup Whole Milk Cane Sugar or Honey to taste &nbsp; INSTRUCTIONS &nbsp; Pour bone broth in small saucepan and put heat to medium-high Bring bone broth to a boil and pour into mug Stir in instant coffee until smooth Use whole milk for extra protein, or go dairy-free with coconut or almond milk Add sweetener to taste Let cool for several minutes Enjoy your 10-12-gram protein coffee &nbsp; <img class="wp-image-29706 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; High-Protein Hot Chocolate &nbsp; During the colder months, it is easy to crave a warm drink to start your day or even as a little pick-me-up in the afternoon or evening. There’s no better way to get in some extra protein than adding bone broth or a protein supplement to your hot chocolate. This is another drink that has taken social media platforms by storm. You can find a quick and delicious high-protein hot chocolate below. &nbsp; INGREDIENTS &nbsp; 3 tbsp. Unsweetened Cacao Powder 1 cup Bone Broth 2/3 cup Whole Milk Cane Sugar or Honey to taste Optional scoop of chocolate protein powder or collagen supplement &nbsp; INSTRUCTIONS &nbsp; Pour bone broth and milk in small saucepan and put heat to medium-high Bring bone broth and milk to a boil and pour into mug Stir in cacao powder until smooth Stir in chocolate protein powder or collagen for extra protein Add in cane sugar or honey to taste Let cool for several minutes Enjoy your 10-25-gram protein hot chocolate on a cold winter day &nbsp; <img class="wp-image-29707 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; High-Protein Savory Bone Broth Drink &nbsp; Going straight to the source can sometimes be the best way to get in your early morning protein needs. A simple and savory bone broth drink could do the trick. Not only does one cup of bone broth typically have an average of 9-10 grams of protein, but it is also easy on the gut and can even <a href="https://bluebirdprovisions.co/blogs/news/bone-broth-for-gut-health#:~:text=Bone%20broth%20is%20full%20of,gastric%20juices%20in%20your%20gut.">help improve your gut</a> microbiome. &nbsp; INGREDIENTS &nbsp; 1 ½ cups Chicken or Beef Bone Broth ⅛ tsp. Garlic Seasoning Two Fresh Basil Leaves 1-2 Lemon Slices &nbsp; INSTRUCTIONS &nbsp; Pour bone broth in small saucepan and put heat to medium-high Bring bone broth to a boil Add garlic, basil and lemon and let simmer for 5 minutes Pour into mug and let cool for several minutes Enjoy this 15-gram savory protein drink with your breakfast &nbsp; The best thing about these recipes is it is easy to find healthier substitutes, less expensive substitutes or dairy-free substitutes for most of the ingredients. Add or subtract from these recipes to make it your own and start heading toward your daily protein goal first thing in the morning! &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/High-Protein-Cover.png</images> <url>https://topdoctormagazine.com/wellness/diet/three-delicious-drinks-to-help-you-meet-your-protein-goal/</url> </article> <article> <ID>29688</ID> <title>A Story of Success: Dr. Rudolph Moise, His Family Practice and Aesthetics</title> <publishDate>2024-01-02 20:11:35</publishDate> <description><div class="et_pb_section et_pb_section_136 et_section_regular" > <div class="et_pb_row et_pb_row_136"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_136 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_137 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Early Years and Education Dr. Rudolph Moise came from Haiti when he was just 17 years old and moved to Chicago knowing no English. In July of 1971, young Dr. Moise attended a 30-day program at a community center as he redid his final year of high school to learn English and get the necessary credits to be accepted into college. He finished a pre-med degree in five years and applied for medical school, where the Chicago College of Medicine accepted him as a student. They offered him a scholarship from a federal program where they sponsored his school and required him to work for four years in an area of his choosing post-graduation. After some convincing, Dr. Moise was sent to Miami to work in federally qualified health care for a few years. &nbsp; He became very involved with the Miami community and stayed to practice there, where his primary care practice took off. He quickly found that owning a medical practice also had a significant business aspect to address. Seeing an opportunity to grow and learn more, Dr. Moise returned to school, this time attending the University of Miami to earn his law degree and MBA every weekend for two and a half years. After those two and a half years of commitment to hard work, he finalized his healthcare administration and business administration degree, which ultimately helped his practice grow and thrive. Further schooling encouraged Dr. Moise to run for U.S. Congress in 2010 and again in 2012, with the goal of serving the Miami community in a new capacity. &nbsp; "I came very close, coming in second. It was always a dream to serve this great country since it has given so much to me and my family," he shared. &nbsp; Deciding to stay in the medical field, Dr. Moise is one doctor who is making a positive impact on American healthcare. Having served in the United States Airforce Reserve as a flight surgeon for 21 years, Dr. Moise has been leading the way to better and more available medical opportunities throughout the medical industry as a whole. &nbsp; <img class="wp-image-29699 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/Dr.-Moise-Team-2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; New Aesthetics Focus, Connecting with Patients, and Community Outreach &nbsp; After the Congress battle, Dr. Moise became a medical flight surgeon in the military for 21 years. He has now been serving as a family physician for 30 years, focusing on diabetes, back pain, illness, and so much more. &nbsp; Due to his practice being in Miami, people often come to Dr. Moise for referrals on aesthetic care. Because of the overwhelming demand for aesthetics and interest in the topics from his clients, Dr. Moise investigated the field and went to conferences around the country to become certified in aesthetics. &nbsp; "I would say 85% of the aesthetic procedures that are done are non-surgical, so you can really help people doing these things. The other percent is when they go to a plastic surgeon to do cosmetic procedures or things that require a lot of downtime after surgery," he said. &nbsp; Because there are so many procedures that are minimally invasive and have a short recovery time, Dr. Moise invested in aesthetic equipment for these procedures to add to his practice called Comprehensive Medical Spa, based in North Miami. &nbsp; Being involved in patients' lives is a vital role that Dr. Moise and his practice have always championed. &nbsp; "I always believe that success is really nothing unless you reach back out and are engaged in the community," he shared. &nbsp; He spends time with different clubs and community outreaches for children to teach them and encourage them to stay in school. Dr. Moise is a mentor for these children to help them learn and do all the things others say they could never do. On top of being a mentor in his current community outreach endeavors, he was also the president of the Dade County Medical Association in Miami and then became a chairman of the Jackson Health Foundation, which raises money for the Jackson Memorial Hospital in Miami. &nbsp; <img class="wp-image-29694 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/drmoisefrontdesk-819x1024.png" alt="" width="819" height="1024" /> &nbsp; The Challenges in Family Medicine and Aesthetics &nbsp; "Right now, access to healthcare is more important than ever," Dr. Moise shared. &nbsp; Having an easy and affordable way to see a professional medical doctor is essential. Finding a doctor and provider that truly cares for them is also vital. According to Dr. Moise, it is important for communities to provide access to the patient so there is not a time when patients walk into the office and cannot be seen. Dr. Moise's practice accepts all patients to provide the best care, even if they do not have an appointment. &nbsp; Accessibility in healthcare is a huge issue facing the U.S. right now. According to health.gov, <a href="https://health.gov/healthypeople/objectives-and-data/browse-objectives/health-care-access-and-quality">1 in 10 individuals</a> do not have healthcare. The lack of affordable health care in the U.S. often prevents patients from being able to see a doctor at all and then becoming ill or not getting proper screening for disease. What could have been prevented is now an issue because they never saw a physician in the first place because of the multiple roadblocks. That is why Dr. Moise's practice makes it a point to accept walk-ins and not only take patients with appointments throughout the day. &nbsp; "It's very important that, as a community, we create the possibility where we provide access to the patient. There isn't one time that somebody has walked into my office and we told them 'no, we cannot see you,’” he said. &nbsp; <img class="wp-image-29696 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/drmoisepatient-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Overcoming Obstacles and Hiring Qualified and Dedicated Health Workers &nbsp; This requirement to see all who enter Dr. Moise's practice comes with its own set of difficulties. Finding qualified workers in the health space is essential in order to see everyone who walks through the door. Finding qualified people to stay in the medical field and face the challenges that healthcare often presents can prove difficult. Tasks take longer when insurance is involved and documentation is required, so finding a team with patience and education is a necessary qualification in Dr. Moise's practice. &nbsp; Having certified healthcare professionals who have the time to commit is a difficulty of its own. Training is required for the job, of course, which is already complicated for employees. Then, it would be best to have employees who work longer hours to accommodate different needs and require a certain level of pay for their time. Finding people willing to dedicate the hours and commit to the hard work of medical jobs is a constant obstacle but a rewarding one when one's practice is able to bring compassionate and dedicated healthcare workers to the team. &nbsp; There is also the challenge of spending proper time with each patient to really understand what they require to improve their health. This means that there must be available time, and the provider must have patience to reach the goals set in place by the patient. In order to successfully cater to a patient, Dr. Moise seeks to spend time with patients individually and not rush them out of the office before truly understanding what is necessary to treat them properly. The only way to truly understand a patient's diagnosis is to understand what symptoms they have faced, what goals they have set in place to reach full health again, and what kind of time they have put into the issue already to resolve it. How have they previously tried to cure it, and what brings them to an office to fix the problem? &nbsp; "I like to spend time with patients because you want to give them back communication and also listen. But if you spend a lot of time on the computer and try to document things that the government needs to know, it really reduces the time you need with your patients, and that's a challenge," Dr. Moise said. &nbsp; While there are hurdles to maneuver, Dr. Moise and his team are dedicated to giving their patients the utmost attention and care while sticking to the necessary protocol and spending the extra time needed to bring excellent care. &nbsp; <img class="wp-image-29698 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/Dr.-Moise-Team-1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The Road to Efficiency and Quality Care &nbsp; Being efficient while providing quality care is a top priority for Dr. Moise and his team. Holding a business that employs over 57 people and his current practice, Dr. Moise has had to learn to train and manage all these responsibilities to care for his patients. &nbsp; "I have multiple businesses, and the key thing is to find responsible people because you cannot do everything yourself. At my office, I have a great manager who manages everything for me. Same thing in Orlando. I have somebody I meet with, and they let me know what's going on in every company I have," Dr. Moise shared. &nbsp; One of the keys to overcoming barriers in the field of aesthetics and family medicine is to have upstanding people working for you. Dr. Moise implements this in every aspect of his life, including his businesses, practice, and community involvement. &nbsp; Dr. Moise has multiple businesses, so ensuring he can balance it all is a significant part of his success story. His practice manager takes care of his medical practice, while his employees are sure to stay involved in the business and medical aspects, keeping Dr. Moise in the know. This can include everything from charts to business expenses to day-to-day management. Between all the business endeavors, Dr. Moise must have a reliable team around him that can ensure his success along with their own success in the business. Having a great team of trusted individuals makes a huge difference in the success of business and medicine. &nbsp; "The key to success is to have good people working for you who are qualified and can really handle operations in medical and business endeavors without you present. In terms of giving you advice and to other people, they have to be full of well-wishes for your success and company. And basically, that requires a lot of discipline and education from your team," he shared. &nbsp; <img class="wp-image-29695 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/drmoiseoffice-819x1024.png" alt="" width="819" height="1024" /> &nbsp; How Dr. Moise Has Reached His Goals in Life &nbsp; Discipline is something that Dr. Moise has learned and practiced over his years of practicing medicine, schooling, business endeavors, and running for public office. Years of his time have been dedicated to discipline, and those hours of dedication got him to where he is today. &nbsp; He tells all his students how important it is to learn more so that they can take on more tasks and understand things around them better. Dr. Moise believes that the more you know and are educated, the easier you will solve tasks in any capacity. Education is the true power in the world of medicine, business, and just in general. To get things done, people must experience bumps in the road and trials to learn more and overcome the struggles they face. &nbsp; "There are a lot of bumps along the way, but don't give up. Keep on pushing, and keep on doing it, and successful is what you will be," he said. &nbsp; Maintaining discipline and pushing until you reach your goals is crucial. The only way to reach your goals and overcome obstacles in life is by maintaining discipline to reach the goals you have set in place for yourself. &nbsp; "Discipline in your education is number one. Your brain has billions of cells, and you can absorb a lot of information. So, the more you learn, the more you're ready to take on tasks and challenges and get things done. I tell all my students that education is power," he concluded. &nbsp; To learn more about Dr. Rudolph Moise and what his practice offers, visit his website at <a href="https://chcmedrehab.com/staff/Dr-Rudolph-Moise">https://chcmedrehab.com/staff/Dr-Rudolph-Moise</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/Dr.-Moise-Article-Cover.png</images> <url>https://topdoctormagazine.com/featured/a-story-of-success-dr-rudolph-moise-his-family-practice-and-aesthetics/</url> </article> <article> <ID>29668</ID> <title>American Academy of Stem Cell Physicians: An Interview with Dr. A.J. Farshchian</title> <publishDate>2024-01-02 18:45:31</publishDate> <description><div class="et_pb_section et_pb_section_137 et_section_regular" > <div class="et_pb_row et_pb_row_137"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_137 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_138 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The American Academy of Stem Cell Physicians (AASCP) is a professional organization dedicated to the advancement of research, education, and clinical applications in the field of regenerative medicine and stem cell therapies. Founded by medical professionals passionate about exploring the potential of stem cells, the AASCP serves as a platform for collaboration, knowledge exchange, and ethical practices within the realm of regenerative medicine. This year, its<a href="https://aascpconference.miami/"> conference</a> will be held February 9-11, 2024, and will feature dozens of workshops, keynote speakers and events for medical professionals interested in stem cell treatment and advancements. All are welcome to join the conference and learn more about what stem cell treatments can offer your practice, your health, and your patients.  <img class="wp-image-29675 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/AASCP-Dr.-A.J-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Objectives of AASCP The primary mission of the AASCP revolves around promoting the responsible use of stem cell-based therapies through education, training, and ethical guidelines. They focus on the following objectives: <ol> <li> Education and Training. The AASCP offers educational programs, seminars and conferences designed to update medical professionals on the latest advancements, ethical considerations, and best practices in stem cell therapy. </li> </ol> <ol start="2"> <li> Research and Innovation. AASCP focuses on encouraging and supporting research initiatives aimed at understanding the mechanisms behind stem cell therapy and its potential applications in various medical conditions. </li> </ol> <ol start="3"> <li> Ethical Guidelines. Establishing ethical standards and guidelines to ensure the safe and responsible application of stem cell treatments while safeguarding patient welfare. The workshops and keynote speakers for the conference focus on the most ethical manners to utilize stem cells and train your medical professionals on their use.  </li> </ol> <img class="wp-image-29678 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; AASCP Events and Initiatives Dr. A.J. Farshchian, Spokesperson and Founder of The American Academy of Stem Cell Physicians, gave an extensive list of medical professionals who are expected to attend the conference in 2024:  Dr. A.J. Farshchian, M.D. Dr. Frank Shallenberger, M.D.  Dr. Joel Baumgartner, M.D. Dr. Warren Bleiweiss, M.D. Dr. Joseph Purita, M.D. Dr. Carlos Mercado,M.D. Dr. Gerald Harris, D.O.  Dr. Leonid Macheret, M.D. Dr. Joseph Cleaver, M.D.  Dr. Armando Pineda, M.D.  Dr. Hans Richter, PhD Dr. William Clearfield, D.O. Patricia Lawson, MSED-PESI Medical professionals from all over the country will be in attendance to share their knowledge and expertise at the event. Over 3,000 doctors and medical professionals have attended over the years, receiving training and listening to keynote speakers.  “The conference will take place at the Hyatt Regency Hotel in Miami on February 9-11, 2024. We will offer amazing presentations and hands-on workshops and expect to have between 22 to 25 exhibitors and around 150 attendees,” Dr. Farshchian said.  <img class="aligncenter wp-image-29674 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/AASCP-Conference-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The AASCP arranges diverse events, conferences, and workshops aimed at fostering the exchange of knowledge among professionals engaged in regenerative medicine. This conference primarily emphasizes showcasing scientific progress, deliberating on safety protocols, and handling regulatory facets to guarantee adherence to set benchmarks. Such events encompass scientific symposiums and forums that convene eminent specialists to explore the most recent innovations and hurdles within the discipline. This conference will center on discussing the progress in the development, manufacturing, and safe delivery of regenerative cell therapies. The AASCP emphasizes crucial considerations for physicians employing biologics in their practice, encompassing SVF, PRP, bone marrow, UCB, amniotic products, exosomes, xenografts, or peptides.  “We are here to educate medical professionals about stem cell treatments and do so through this conference and research,” Dr. Farshchian said.  &nbsp; <img class="wp-image-29676 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/AASCP-Presenter-1024x536.png" alt="" width="1024" height="536" /> Established as a non-profit organization, the AASCP aims to serve as an educational resource for medical professionals and the public concerning treatable physiological dysfunctions causing diseases. Its primary objectives are to advance research in regenerative medicine, including diagnosis, treatment, and prevention of diseases. Each year, the conference is held in Miami for anyone interested in stem cell treatments and care or for regenerative medicine companies and nonprofits to table and share their own information with other medical professionals. This conference is an excellent networking opportunity as well as an educational opportunity that medical professionals seeking to expand their practice or try stem cell treatments should attend. The education shared by professionals is day-to-day treatment and research-based for all to hear and understand.  The<a href="https://aascpconference.miami/"> American Academy of Stem Cell Physicians, AASCP,</a> is a non-profit organization that boasts of advancing knowledge and research in the development of therapeutics in regenerative medicine. To get tickets, apply for a table, or find more information about the AASCP and their conference, visit their<a href="https://aascpconference.miami/"> website</a> or social media.  &nbsp; <img class="wp-image-29677 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2024/01/1-819x1024.png" alt="" width="819" height="1024" /></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2024/01/AASCP-Article-Cover.png</images> <url>https://topdoctormagazine.com/featured/american-academy-of-stem-cell-physicians-an-interview-with-dr-a-j-farshchian/</url> </article> <article> <ID>29299</ID> <title>TopDoctor Magazine: A Year in Review</title> <publishDate>2023-12-07 21:07:59</publishDate> <description><div class="et_pb_section et_pb_section_138 et_section_regular" > <div class="et_pb_row et_pb_row_138"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_138 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_139 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">TopDoctor Magazine has had the privilege of featuring a multitude of distinguished professionals in the health and wellness space in 2023. The TopDoctor Magazine team wanted to recognize and thank our featured medical experts and guest authors for contributing to a successful year by bringing the health and wellness community relevant information about medical and lifestyle news covering everything from cardiology to fitness to regenerative health and beyond. This article is a tribute to all the hard work and incredible people we’ve connected with along the way. Below, you can find excerpts from each of the issues we released from January to November of this year that highlight our cover features, contributing authors and some of our favorite articles from 2023. We hope you enjoy this review and look forward to bringing more excellent content in the years to come. &nbsp; <img class="wp-image-29594 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; What Does the Organic Label Mean? <a href="https://topdoctormagazine.com/issues/what-does-the-organic-label-mean/">January 2023 | Issue 162</a> Decision paralysis often strikes when we are confronted with long lists of nutrition facts and declarations, like organic labeling, on the packaging. An increasing number of products on the shelves carry the organic label, so what does this mean for us as consumers? &nbsp; A Heart for VIP Service <a href="https://topdoctormagazine.com/issues/a-heart-for-vip-service-an-interview-with-dr-francisco-cabal/">January 2023 | Special Issue - Dr. Francisco Cabal</a> “My dream is to deliver the best care to the international community in the areas covered by our project,” Dr. Francisco Cabal said. Dr. Francisco Cabal, MD, believes in a team-based concierge medical services model in which all parties involved coordinate their roles to get the best results. &nbsp; How PRP Healing Changed One Man’s Life and Now Will Change Many: William Heskett and His Non-Profit <a href="https://topdoctormagazine.com/issues/how-prp-healing-changed-one-mans-life-and-now-will-change-many-william-heskett-and-his-non-profit/">February 2023 | Issue 163</a> Heskett is the President and founder of the 501(c)(3) nonprofit Pivotal Reach and Paramount Foundation. The charity focuses on public citizens who qualify physically and financially as an option to receive PRP or regenerative medicine, including stem cells, that can be helpful in treating the musculoskeletal system, such as bone and or soft tissue injuries. &nbsp; <img class="wp-image-29595 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Longevity and Quality of Life Through Regenerative Health: An Interview with Dr. Desirée Cox <a href="https://topdoctormagazine.com/issues/longevity-and-quality-of-life-through-regenerative-health-an-interview-with-dr-desiree-cox/">March 2023 | Issue 164</a> Dr. Desirée Cox, MD, MPhil, Ph.D., is a medical doctor, visual artist, and CEO of the US Regenerative Medicine R&amp;D Biotech company BioPep. “Even back then, I knew my intuition that the medicine I was being trained to practice was primitive was just a hint at something deeper, something I was reaching for but could not quite see.” &nbsp; Morinaga – Recent Trend In Functional Food Science <a href="https://topdoctormagazine.com/issues/morinaga-recent-trend-in-functional-food-science/">March 2023 | Issue 164</a> Functional food science indicates that foods and their components can significantly benefit the functions of the body. The latest trend in functional food science is Morinaga Milk. It is a dairy product company with a long history of researching and benefiting from the nutritional properties of functional ingredients. &nbsp; Food Additives Banned in Europe but Not America <a href="https://topdoctormagazine.com/issues/food-additives-banned-in-europe-but-not-america/">April 2023 | Issue 165</a> In August 2022, the European Commission banned titanium dioxide, a food additive. This preservative remains legal and unbanned in the U.S. With countries that many assume are similar in many aspects, what would prompt Europe to ban titanium dioxide and the U.S. to not? &nbsp; <img class="wp-image-29596 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Removing Mental Blocks to Break Through Barriers: An Interview with David Nurse, Mental Skills Specialist <a href="https://topdoctormagazine.com/issues/removing-mental-blocks-to-break-through-barriers-an-interview-with-david-nurse-mental-skills-specialist/">April 2023 | Special Issue - David Nurse</a> David Nurse, a mental skills specialist, works with and coaches high-profile actors, athletes, CEOs and celebrities to take their mental skills to the next level and dig deeper into mindset development. By focusing on removing barriers, Nurse helps clients reach their full potential in their careers and personal lives. &nbsp; How Chinese Medicine May Be the Solution to Your Chronic Issues: An Interview with Dr. Laura Capina <a href="https://topdoctormagazine.com/issues/how-chinese-medicine-may-be-the-solution-to-your-chronic-issues-an-interview-with-dr-laura-capina/">May 2023 | Issue 166</a> Growing up in Lavia, Dr. Laura Capina did not see the magnitude of allergies, asthma, or obesity that she saw when she came to the U.S. at the age of 20. Instead, she had grown up in a world where natural remedies and medicinal herbs were used to treat illness. &nbsp; Seeing Medicine as More Than Just Physical Treatment: An Interview with Dr. Ramy Mitwalli, M.D. <a href="https://topdoctormagazine.com/issues/seeing-medicine-as-more-than-just-physical-treatment-an-interview-with-dr-ramy-mitwalli-m-d/">May 2023 | Issue 166</a> The medical field encompasses so much more than just physical well-being. Dr. Mitwalli feels that the focus in the medical field should be on the mind, body, and spirit, not just another pathology of a physical body. Regardless of the condition, every patient must be seen as a single, interconnected mind-body-spirit — that is, a patient. &nbsp; <img class="wp-image-29597 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview4-1024x536.png" alt="" width="1024" height="536" /> &nbsp; A Different Approach to Psychiatric Care: An Interview with Dr. Hyla Cass <a href="https://topdoctormagazine.com/issues/a-different-approach-to-psychiatric-care-an-interview-with-dr-hyla-cass/">June 2023 | Issue 167</a> An Integrative Psychiatrist for over 30 years, Dr. Cass described how the practice of medicine was woven into the fabric of her life from an early age. She has continued to evaluate individuals biochemically and physiologically to find the root cause of their problems. And the good news is most issues uncovered within her patients can be corrected naturally. &nbsp; The New Medicine: An Interview with Curtis Martin D.C. <a href="https://topdoctormagazine.com/research/news/the-new-medicine-an-interview-with-curtis-martin-d-c/">July 2023 | Issue 168</a> “I was a chiropractor right out of school and ready to make a difference. In my heart, helping people like my dad to avoid needless suffering and live strong has always been my passion, mission, and drive.” <h1> </h1> How Psychedelics Have Changed Holistic Medicine: An Interview with Bianca Abbott <a href="https://topdoctormagazine.com/issues/how-psychedelics-have-changed-holistic-medicine-an-interview-with-bianca-abbott/">July 2023 | Issue 168</a> When working with plant medicine, like psilocybin and ayahuasca, detoxing the gut is vital to having a powerful experience. Abbott’s LunaFast program is beneficial for this process as it guides clients through an alkaline elimination diet through five fasting phases to cleanse and detox the gut, which is considered the first brain. &nbsp; <img class="wp-image-29598 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview5-1024x536.png" alt="" width="1024" height="536" /> Revolutionizing Health and Fitness: The Power of Collaboration and Anti-Aging Medicine <a href="https://topdoctormagazine.com/issues/revolutionizing-health-and-fitness-the-power-of-collaboration-and-anti-aging-medicine/">August 2023 | Issue 169</a> “Collaboration and strategic partnerships are the keys to unlocking the true potential of the health and fitness industry. Together, we can achieve optimal health and performance with remarkable transformations.” <h1> </h1> From College Athlete to Acclaimed Strength Coach: The Inspiring Journey of Ashleigh Quint <a href="https://topdoctormagazine.com/issues/from-college-athlete-to-acclaimed-strength-coach-the-inspiring-journey-of-ashleigh-quint/">August 2023 | Issue 169</a> Ashleigh Quint’s transformative journey from a college athlete to a renowned strength coach has been an inspiring one in the world of sports performance and fitness. &nbsp; Revitalize Your Body, Boost Your Confidence, and Ignite Your Sex Life with These Expert Tips August 2023 | Issue 169 Men, if you’re ready to feel great, have a stellar sex life, look great naked, and have unshakable confidence, then this is for you. You have the ability to make your future even better than your past through good nutrition, sleep, exercise, and sexual health. &nbsp; <img class="wp-image-29599 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview6-1024x536.png" alt="" width="1024" height="536" /> &nbsp; LIVE YOUR BEST LIFE YET! August 2023 | Issue 169 Your body is fully equipped with all that you need to be strong, energetic, happy, and fulfilled. But you have to do the work. No one is coming to make you do it. &nbsp; Nobel-Prize Inspired Innovation: Centropix Pioneers A New Era In Wellness Technology September 2023 | Issue 169 Alternative wellness usually conjures thoughts of essential oils, homeopathic remedies, acupuncture needles and yoga. But now, holistic care is rising to a level of Nobel-prize-winning science, incorporating physics, chemistry, and electromagnetic technology — finally addressing the root cause of biological imbalance. &nbsp; Protein Needs as We Age | Jackie Kaminski MS, RDN September 2023 | Issue 169 By now, the health and fitness industry has shed an abundance of light on the importance of protein in your diet. But… do your protein needs change as you age? &nbsp; <img class="wp-image-29600 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview7-1024x536.png" alt="" width="1024" height="536" /> &nbsp; From Private Chef to Health Crusader: Chef Tzarina’s Journey of Transformation Through Food October 2023 | Issue 170 In the world of haute cuisine and culinary artistry, there are chefs who not only tantalize our taste buds but also transform lives through the power of food. Chef Tzarina, the culinary virtuoso gracing the cover of TopDoctor Magazine, is one such remarkable figure. <h1> </h1> OneSkin: The Most Innovative Way to Treat Your Skin October 2023 | Issue 170 “There are so many potential applications in using stem cell biology science to help people and avoid diseases that affect the health and quality of life for individuals,” Carolina Oliveira, co-founder and CEO of OneSkin, said. <h1> </h1> Mastering Your Diet: The Key to Health and Performance October 2023 | Issue 170 Good nutrition is an important aspect of leading a healthy lifestyle. Your diet, combined with physical activity, can help you reach and maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health. <h1> </h1> <h1><img class="wp-image-29601 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview8-1024x536.png" alt="" width="1024" height="536" /></h1> &nbsp; Products, Services and Legacies: An Interview With Jeffrey Luckey October 2023 | Issue 170 “We want to help doctors expand their practices, grow their businesses, make themselves known through <a href="https://topdoctormagazine.com/">TopDoctor Magazine</a>, and build relationships with them,” said Jeffrey Luckey, TopDoc’s Chief Revenue Officer. &nbsp; Breathwork is Medicine November 2023 | Issue 171 Life begins and ends with an inhale and an exhale. I often begin my Activation Breathwork journeys with a verbal walk-in as I talk about the first breath starting our Earth Heart. &nbsp; 80-year-old Stan Cottrell's HOME RUN FOR VETERANS! November 2023 | Issue 171 At the age of 80, Stan Cottrell is not just running; he's on a mission to change the world, one stride at a time. His incredible journey is a testament to the human spirit's boundless potential for greatness. &nbsp; <img class="wp-image-29602 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/yearinreview9-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Cultivating a Room of Excellence: Chris Himel’s IV Biz Bash Event and the Future of Medicine October 2020 | Special Issue - IV BizBash “Our true mission is that we want to impact 1 million alternative medicine practitioners and holistic medicine business owners so they can go out and affect a thousand people. And with that, we can impact the health and the life of a billion people,” - Chris Himel &nbsp; A Lifelong Journey in Cardiology: Dr. Monzur Morshed's Journey and the Future of Heart Care November 2023 | Issue 171 "The best preventative care comes from our lifestyle. Focus on reevaluating stress, sleeping well, and healthy oils and fats along with proper use of BMI," Dr. Morshed said. Preventative care starts now. &nbsp; &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/yearinreviewcover1.png</images> <url>https://topdoctormagazine.com/research/news/topdoctor-magazine-a-year-in-review/</url> </article> <article> <ID>29435</ID> <title>Gifts for Well-Being: A Health and Wellness Gift Guide</title> <publishDate>2023-12-07 16:44:05</publishDate> <description><div class="et_pb_section et_pb_section_139 et_section_regular" > <div class="et_pb_row et_pb_row_139"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_139 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_140 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Welcome to our Christmas gift guide, specially curated by our editorial team. As we approach the holiday season, what better way to show your love and care for your friends and family than by giving the gift of well-being? From promoting restful sleep to enhancing oral hygiene and supporting a healthy lifestyle, we've curated a diverse selection of gift ideas for a happier and healthier you. Whether you're looking for a thoughtful skincare basket, eco-friendly glass containers, or even a membership to an ingredient-savvy app, our guide has something for everyone. So, this Christmas season, let's prioritize health and wellness and share the gift of self-care and vitality with ourselves and our loved ones. &nbsp; <img class="wp-image-29571 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/hatchgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Hatch: Restore 2 $199 A full night's rest is essential for muscle recovery and can even help digestion. The Hatch: Restore 2 is a great gift for anyone needing more restful sleep or would like to wake up peacefully rather than to a blaring alarm every morning. Add it to your Christmas list this year, or get one for someone you know is needing a better night’s sleep. &nbsp; hatch.co &nbsp; <img class="wp-image-29564 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/castoroilgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Queen of Thrones Castor Oil Pack Kit $85.94 Castor oil packs are an easy gift for anyone in your life who likes taking a more natural approach to health and wellness. Using castor oil packs can be beneficial for improving circulation, reducing inflammation and relieving pain in specific areas of the body, making them a popular natural remedy. &nbsp; aliveandwell.health &nbsp; <img class="wp-image-29574 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/skincarebasketgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Skincare Basket A skincare basket can be a thoughtful gift for someone who has an extensive skincare routine or can be nice to give someone trying to figure out what their skincare routine looks like. Here are some ideas if you’re thinking about putting a skincare basket together for someone this Christmas: a face cleanser, their favorite moisturizer, a gua sha tool, face masks, a facial steamer, a gift card to get facial or reusable eye patches. This kind of gift is very customizable to any individual and budget. &nbsp; <img class="aligncenter wp-image-29569 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/glasscontainersgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; 20-Piece Round Glass Containers with Bamboo Lids Set $59.95 Glass storage containers are a wonderful gift for the person in your life who is trying to avoid using plastic for any number of reasons, and will be a welcomed gift this Christmas. Glassware is a reusable and sustainable way to store food and takes away the worry of the harm of microplastics. Crateandbarrel.com &nbsp; <img class="wp-image-29572 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/medspagiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Gift Card to Medspa Who doesn’t love a trip to the spa? A gift card to a health spa could be the perfect gift to give someone close to you this Christmas. Many health and wellness spas offer a number of different services from hydrafacials, to cryotherapy to aesthetics. If you want to treat someone else or yourself this holiday season, a trip to your local medspa could be a great option! &nbsp; <img class="wp-image-29565 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/coconutoiltgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Unrefined Coconut Oil $7.97 If you know someone who is serious about their oral health, unrefined coconut oil is an easy gift for them. Some believe oil pulling can help reduce harmful bacteria, prevent bad breath and promote healthier gums and teeth. While it doesn’t replace regular oral hygiene like brushing and flossing, it can be used as a fantastic addition to their oral hygiene routine. publix.com &nbsp; <img class="wp-image-29575 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/waterpickgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Rechargeable Cordless Water Flosser $70 Speaking of oral health, a water flosser could be a great addition to your (or anyone you're giving gifts to this Christmas) oral hygiene regimen. Add this to your Christmas wishlist, or get it for anyone who’s been wanting to step up their oral health routine. getquip.com &nbsp; <img class="wp-image-29566 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/donategiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Charity Donation to a Health and Wellness Initiative A charity donation is the perfect gift for the person who loves to give. If one of your friends or family members has a charity they enjoy supporting, donate in their name this year. It’s a thoughtful way to show you are attentive to their interests and give back to support the health and well-being of others in the community. &nbsp; <img class="wp-image-29573 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/potsgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; LIMA CERAMIC NONSTICK 12-PIECE COOKWARE SET $214.99 An all-natural cookware set is a must for anyone who’s tired of every product in their house being harmful to their bodies. If you’ve been wanting to make the switch to non-toxic cookware, put this set on your wishlist this year or check it out for a friend or family member. greenpan.us &nbsp; <img class="wp-image-29576 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/yukagiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; YUKA Membership $13.99/year This app is a brilliant way to see what ingredients are in the food, cleaning, and skin care products you’re using and get suggestions for more natural or healthier options. The membership allows you to search for any product without having to scan its barcode code, and it is a great last-minute gift if you waited a little too late to buy gifts this season! yuka.io/en/ &nbsp; <img class="wp-image-29568 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/gardengiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Véritable® SMART Garden System $249 Sometimes, it can be difficult to find the space for a garden, but as personal gardens have been making a comeback in recent years, a compact garden system could be an excellent gift for someone who has been wanting to start their own. This is an easy way to get started and allows them to grow fresh food for any delicious dishes they want to make throughout the year. williams-sonoma.com &nbsp; <img class="wp-image-29570 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/gympassgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Gym Membership or Class Pass Get moving in the new year! The gift of a gym membership or class pass is a practical gift for anyone in your life who loves being active. If someone you know frequents the gym or loves taking classes, this is a great way to show them your support for their lifestyle and hobbies. &nbsp; <img class="wp-image-29567 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/farmbasketgiftguide-1024x1024.png" alt="" width="1024" height="1024" /> &nbsp; Local Produce Box A local produce box can be an easy gift to support not only your friend or family member’s healthy lifestyle but also local farmers this Christmas. Most towns have produce box programs you can easily join, and you could always pair it with a locally made apron or cooking utensils for anyone who loves to cook or even add it to your Christmas wishlist! &nbsp; Follow us on Instagram to be the first to know about new issue releases and articles!</div> </div><div class="et_pb_module et_pb_code et_pb_code_2"> <div class="et_pb_code_inner"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/p/C0htyi8v9nM/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/p/C0htyi8v9nM/?utm_source=ig_embed&utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;">View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div> <div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"> <div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/p/C0htyi8v9nM/?utm_source=ig_embed&utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener">A post shared by TopDoctor Magazine (@topdoctormagazine)</a></div></blockquote> <script async src="//www.instagram.com/embed.js"></script></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/giftguidecover.png</images> <url>https://topdoctormagazine.com/wellness/lifestyle/gifts-for-well-being-a-health-and-wellness-gift-guide/</url> </article> <article> <ID>29545</ID> <title>The Benefits of Zinc Before and During Cold and Flu Season</title> <publishDate>2023-12-04 22:22:47</publishDate> <description><div class="et_pb_section et_pb_section_140 et_section_regular" > <div class="et_pb_row et_pb_row_140"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_140 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_141 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Introduction As we see flu season on the horizon, the importance of maintaining a healthy immune system becomes increasingly apparent. Among the various minerals and nutrients essential for immune health, zinc stands out as a crucial element that can bolster our body's defenses against seasonal illnesses like the flu! Its role in supporting immune function has been well-documented, making it a valuable addition to our health regimen both before and during flu season. &nbsp; Zinc as a Preventative Measure Before the onset of flu season, providing your body with zinc can be an effective preventive measure. This essential mineral plays a pivotal role in numerous bodily functions, including immune response, cell division and wound healing. It acts as a catalyst for over 300 enzymes, contributing to the proper functioning of many <a href="https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say#:~:text=There%20is%20currently%20no%20strong,effects%20and%20interact%20with%20medicines.">biochemical</a> processes in the body. &nbsp; Zinc is particularly renowned for its ability to enhance the activity of immune cells. It helps regulate the production and function of various immune cells, such as neutrophils and natural killer cells, which are essential for combating infections. Additionally, zinc assists in the production of antibodies, which are crucial for the body's defense mechanism against pathogens like influenza viruses. &nbsp; Studies have indicated that maintaining adequate zinc levels can reduce the severity and duration of the common cold, which shares symptoms with influenza. While not a direct cure for the flu, incorporating zinc into your diet or as a supplement before flu season may provide an added layer of defense against viral infections. &nbsp; <img class="wp-image-29550 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/zinccoldandflu-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Alleviating Cold and Flu Symptoms During flu season, the benefits of zinc become even more pronounced. As the virus spreads more readily, reinforcing your immune system becomes crucial in warding off illness. Zinc supplementation during this period can help shorten the duration of flu symptoms and potentially reduce the likelihood of developing severe complications. &nbsp; Research suggests that zinc cough drops or syrup taken within 24 hours of the onset of flu symptoms may decrease the duration of the illness by interfering with the virus's ability to multiply and spread in the body. It's important to note that the effectiveness of zinc supplementation may vary depending on the formulation, dosage and individual factors, so consulting a healthcare professional should be a first step. &nbsp; Zinc's anti-inflammatory properties can assist in alleviating symptoms commonly associated with the flu, such as sore throat and cough. By reducing inflammation and supporting the body's immune response, zinc can contribute to a speedier recovery from flu-related discomfort. &nbsp; <img class="wp-image-29552 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/Zinc2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Dietary and Supplemental Sources of Zinc You might be asking a necessary question: What is a good source of zinc? There are various ways you can have a higher intake of this mineral during this year’s cold and flu season. One of the easiest ways to get zinc is through seafood like oysters and crab or through red meat. These have the highest presence of zinc out of all the foods you could eat for a natural source of zinc. If you are not partial to seafood or are trying to avoid red meat, there are other foods that have a great source of zinc! Brown rice, legumes such as kidney beans, blueberries and even cheddar cheese are fantastic natural sources where zinc can be found. &nbsp; If you feel you are not getting enough zinc through your diet, there are also supplements you can take. This can be an easy way to ensure you are getting enough of this cold-fighting supplement during cold and flu season to help your immune system ward off any cold-related symptoms. &nbsp; Striking a Balance &nbsp; However, it's crucial to strike a balance with zinc intake, as excessive amounts can have adverse effects on health. Overconsumption of zinc may lead to gastrointestinal disturbances and interfere with the absorption of other essential minerals like copper and iron. Therefore, moderation and adherence to recommended daily allowances are essential. Consult with a healthcare professional before incorporating zinc into your daily routine. &nbsp; Conclusion &nbsp; Incorporating zinc into your health regimen before and during flu season can offer significant benefits for immune health. Whether through dietary sources like nuts, seeds, legumes and whole grains or as a supplement, maintaining optimal zinc levels can bolster the body's defenses against seasonal illnesses like the flu. As always, it's best to seek guidance from a healthcare professional to determine the appropriate dosage and form of zinc supplementation tailored to your individual needs. &nbsp; Sources <a href="https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say#:~:text=There%20is%20currently%20no%20strong,effects%20and%20interact%20with%20medicines">https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say#:~:text=There%20is%20currently%20no%20strong,effects%20and%20interact%20with%20medicines</a>. &nbsp; <a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=The%20richest%20food%20sources%20of,also%20contain%20zinc%20%5B3%5D.">https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=The%20richest%20food%20sources%20of,also%20contain%20zinc%20%5B3%5D.</a></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/Zinc.png</images> <url>https://topdoctormagazine.com/medicine/holistic-medicine/the-benefits-of-zinc-before-and-during-cold-and-flu-season/</url> </article> <article> <ID>29527</ID> <title>Embarking on the Path to Longevity and Vitality: Bio-Optimized Living</title> <publishDate>2023-12-04 18:48:10</publishDate> <description><div class="et_pb_section et_pb_section_141 et_section_regular" > <div class="et_pb_row et_pb_row_141"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_141 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_142 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Every great journey commences with a single, deliberate step—the decision to begin. Biohacking is the art of optimizing human performance and well-being through strategic interventions. It is a multifaceted approach to enhancing longevity and vitality. As an expert in the field, I live this Bio-Op Life successfully and advocate for a comprehensive strategy that includes not only individual practices but also the cultivation of a supportive community. Below are top biohacking tips, each integral to the quest for a longer, healthier life, and the added dimension of community as a vital component of this journey. Mindfulness for Self Mastery: Everything starts in the mind. Mindfulness and stress reduction are vital practices in the biohacking toolkit, as they help mitigate the detrimental effects of chronic stress on the body, enhance mental clarity, and promote a balanced emotional state, all of which are foundational for long-term health and vitality. <ul> <li style="font-weight: 400;" aria-level="1">Dedicate time to mindfulness or meditation, reducing stress's impact on aging.</li> <li style="font-weight: 400;" aria-level="1">Utilize breathing techniques to activate the parasympathetic nervous system.</li> <li style="font-weight: 400;" aria-level="1">Cultivate positivity through gratitude practices.</li> <li style="font-weight: 400;" aria-level="1">Use visualization and affirmations to maintain focus on your health objectives.</li> <li style="font-weight: 400;" aria-level="1">Stimulate your mind with brain training, new skills and complex tasks.</li> </ul> &nbsp; <img class="wp-image-29533 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/yelibio2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Understanding your Personalized Metrics In the pursuit of longevity, biohacking isn't merely about adopting a set of best practices; it's about understanding and tracking the unique biological markers that define our individual health. By comparing our biomarkers to those of the healthiest individuals, we achieve a marker of peak performance. Through diagnostic testing, you can have a personalized plan to reach your Optimized Performance Levels. <ul> <li style="font-weight: 400;" aria-level="1">Blood Panels</li> <li style="font-weight: 400;" aria-level="1">DNA Testing</li> <li style="font-weight: 400;" aria-level="1">Food Inflammation Testing</li> <li style="font-weight: 400;" aria-level="1">Gut Microbiome Analysis</li> <li style="font-weight: 400;" aria-level="1">Hormone Testing</li> <li style="font-weight: 400;" aria-level="1">Heart Rate Variability (HRV) and Sleep Tracking</li> <li style="font-weight: 400;" aria-level="1">Telomere Testing</li> </ul> The Art of Rest and Recovery: Rest and recovery are not just intermissions in our bustling lives; they are essential chapters in the story of our health. Taking cues from the regimens of top athletes, incorporating a rest protocol that transforms downtime into a strategic component of health optimization is essential. <ul> <li style="font-weight: 400;" aria-level="1">Aim for 7-9 hours of restorative sleep per night.</li> <li style="font-weight: 400;" aria-level="1">Consistency is key; maintain a regular sleep schedule to regulate your circadian rhythm.</li> <li style="font-weight: 400;" aria-level="1">Create a sanctuary for sleep: ensure your bedroom is dark, cool and quiet.</li> <li style="font-weight: 400;" aria-level="1">Reduce blue light exposure in the evening to signal to your body that it's time to wind down.</li> </ul> &nbsp; <img class="wp-image-29535 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/restandrecovery-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Food As Fuel: Nutrition is the premium fuel for the intricate machinery of your mind and body, powering every function and facilitating optimal health, while the practice of fasting acts as a reset button, enhancing cellular repair and metabolic efficiency. <ul> <li style="font-weight: 400;" aria-level="1">Choose a diet abundant in whole foods, fostering cellular health and longevity.</li> <li style="font-weight: 400;" aria-level="1">Experiment with intermittent fasting to promote autophagy and metabolic balance.</li> <li style="font-weight: 400;" aria-level="1">Reduce intake of sugars and processed foods to decrease inflammation and slow aging.</li> <li style="font-weight: 400;" aria-level="1">Support a healthy microbiome with a fiber-rich diet and fermented foods.</li> </ul> Adding the Missing Building Blocks of Life Supplementation has become an essential tool for filling nutritional gaps and ensuring our bodies receive the full spectrum of vitamins and minerals required for optimal health. The efficacy of supplements hinges not only on their intrinsic nutritional value but also on the integrity of their sourcing, the reputation of the manufacturing company, the transparency of user testimonials, and, critically, their bioavailability—ensuring that the body can readily absorb and utilize them to the fullest extent. Test for nutrient and mineral deficiencies and supplement for personalized optimization. Movement for Life: Regular physical activity not only plays a pivotal role in stimulating the lymphatic system, essential for immune function and bodily detoxification, but it also triggers the release of endorphins and neurotransmitters that elevate mood and contribute to mental well-being. <ul> <li style="font-weight: 400;" aria-level="1">Engage in a balanced mix of aerobic and resistance training for overall fitness.</li> <li style="font-weight: 400;" aria-level="1">Incorporate HIIT for enhanced metabolic health and endurance.</li> <li style="font-weight: 400;" aria-level="1">Practice flexibility and balance exercises to preserve mobility and prevent injuries.</li> </ul> &nbsp; <img class="wp-image-29534 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/yelibio3-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Using Technologies to Unlock Peak Performance: My bio-optimized living protocols, crafted with precision, incorporate a suite of advanced modalities. Each of these modalities has been selected for its evidence-based capacity to profoundly influence health, forming the pillars of a protocol that stands at the forefront of anti-aging and restorative medicine. <ul> <li style="font-weight: 400;" aria-level="1">Near-Infrared Red Light: Penetrates deep into tissues, stimulating cellular repair and regeneration.</li> <li style="font-weight: 400;" aria-level="1">Far-Infrared: Enhances circulation and promotes detoxification at the cellular level.</li> <li style="font-weight: 400;" aria-level="1">Cold Therapy: Boosts metabolism and inflammation control, fortifying the body's resilience.</li> <li style="font-weight: 400;" aria-level="1">PEMF (Pulsed Electromagnetic Field Therapy): Encourages cellular recovery and balances the body's electromagnetic fields.</li> <li style="font-weight: 400;" aria-level="1">Hyperbaric Oxygen Therapy: Saturates cells with oxygen, vastly improving healing and function.</li> </ul> Environmental Optimization: Addressing environmental stressors is imperative as they can insidiously undermine our health, contributing to chronic disease and diminishing our body's innate capacity to heal and thrive. <ul> <li style="font-weight: 400;" aria-level="1">Reduce toxin exposure by choosing natural products for cleaning and personal care.</li> <li style="font-weight: 400;" aria-level="1">Invest in air and water purification to minimize environmental pollutants.</li> <li style="font-weight: 400;" aria-level="1">Practice grounding to connect with nature and reduce inflammation.</li> </ul> &nbsp; <img class="wp-image-29531 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/Bio-optimized-Community-1024x536.png" alt="" width="1024" height="536" /> &nbsp; The Power of Community: The embrace of a supportive community is a cornerstone for longevity, providing social connection, shared knowledge and the collective encouragement that are essential in nurturing and sustaining a long, vibrant life. I personally attend conferences worldwide to gain more knowledge in my field and create relationships with those elevating the regenerative medical and self-development space. I also personally have been a part of a health and wellness community through Jennifer Nicole Lee for years, and it ensured a support system connected with like-minded women all looking to live their best, fittest and healthiest lives. Seek out communities living the examples you want to live. <ul> <li style="font-weight: 400;" aria-level="1">Immerse yourself in a health-conscious community for support and shared knowledge.</li> <li style="font-weight: 400;" aria-level="1">Participate in group activities that encourage physical and social engagement.</li> <li style="font-weight: 400;" aria-level="1">Share your journey with peers to build accountability and collective wisdom.</li> </ul> As you weave these biohacking strategies into the fabric of your life, remember that the journey is deeply personal. Approach each practice with curiosity and adaptability, and always consult healthcare professionals who are living these practices successfully. The path to longevity is a marathon, not a sprint, and each step forward is made richer through the support and camaraderie of a like-minded community.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/Yeli-Cover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/embarking-on-the-path-to-longevity-and-vitality-bio-optimized-living/</url> </article> <article> <ID>29511</ID> <title>Meet Dr. William J. Cole Jr.: A Board Certified Regenerative Medicine Expert Transforming Lives and Assisting in Healing Without Drugs or Surgery</title> <publishDate>2023-12-01 22:38:19</publishDate> <description><div class="et_pb_section et_pb_section_142 et_section_regular" > <div class="et_pb_row et_pb_row_142"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_142 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_143 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">By Contributing Author William J. Cole Jr., DO, FAASCP, Regenerative Medicine Expert with RegenaMed.US® and Interventionist with OrthoMed® Pain &amp; Sports Medicine Get to know Regenerative Medicine Expert Dr. William J. Cole Jr., who serves patients throughout the State of Florida and the entire US to "Have the Body Heal the Body®" Dr. Cole is a renowned regenerative medicine expert who has dedicated his medical career to decreasing pain and increasing function without unnecessary drugs or surgeries. He is the president, founder, and CEO of RegenaMed.US®, OrthoMed® Pain &amp; Sports Medicine, the kNOwPAIN Institute &amp; Foundation® and proud father of Dr. Mary Jane® - Medical-Grade CBD, which has replaced up to 50% of the narcotics formerly prescribed by his two certified pain clinics in Southwest Florida. Dr. Cole completed training at NYU Rusk Institute in 2004, just after a life-threatening motor vehicle accident deprived him of the use of his hands. As a result, he changed his career path from orthopedic surgeon to physical medicine and rehabilitation specialist. He underwent the first of seven surgeries in 2003 and concluded with a cervical decompression in 2013, resulting in a spinal cord injury that nearly made him a quadriplegic. As Dr. Cole had already changed so many lives through regenerative medicine, he then underwent extensive regenerative treatments resulting in a tremendous reduction in pain and an increase in functional abilities, in lieu of the typical four-level cervical fusion with a 10% success rate, as recommended by traditional neurosurgeons that would have ended Dr. Cole's successful career in regenerative, conservative and interventional pain management. For nearly 20 years, he built a very successful, outpatient-based, multi-location regenerative and orthopedic medicine group serving thousands of local, regional, national and international clients with customized traditional and regenerative treatments of the highest quality care, resulting in exceptional outcomes and lives that have been positively changed. Dual board certified in regenerative medicine and interventional PM&amp;R, Dr. Cole is a Diplomate of the American Board of Physical Medicine and Rehabilitation (ABPMR). He is one of five in the world with this rare double-board certification. While working with some of the most prominent orthopedic surgeons in the United States, Dr. Cole has devoted his career to mastering and perfecting minimally invasive interventional procedures to maximize benefits and minimize pain while working toward a better quality of life for the patients. He specializes in advanced regenerative therapies for all joints, muscles, tendons, spine and nerves with Ultra PRP and "SMART" Cell Nano Particle Treatments via fluoroscopic and ultrasound-guided interventions, with over 60,000 total procedures performed throughout his 20-year career. He has also achieved major medical innovations such as The Sciatica Solution via the kNOw PAIN® approach to diagnose and treat over 10,000 patients with difficult and elusive disorders with outstanding results and very happy patients. Dr. Cole has pioneered multiple adjunct therapies that are safe and effective non-surgical alternatives to surgery or narcotics, such as Dr. Mary Jane, a medical-grade CBD that has the potential to reduce not only muscle and joint pain but also nerve pain, spasms, anxiety, insomnia and other disorders as it resets the body into our tranquil “rest and digest” sense of well-being, but without the unwanted effects of THC products. He even developed a 100% natural 16-component IV essential vitamin and mineral therapy that he generated from 66 National Institute of Health Coronavirus Studies to hyperboost immunity, turbocharge antioxidants, assist in preventing respiratory disorders and stop viruses from replicating, and is a wonderful adjunct treatment to help prevent vulnerable patients from getting sick. For the last 16 years, Dr. Cole has served as an assistant clinical professor at LECOM in Bradenton, teaching all aspects of conservative and interventional pain management, in addition to regenerative medicine, to build strong community and medical ties to future physicians, as he believes in giving back to the medical and local community. Among his professional affiliations, Dr. Cole is Director of Orthopedic Medicine for the American Association of Stem Cell Physicians and an esteemed member of the American Osteopathic Association of Physical Medicine and Rehabilitation, American Academy of Pain Medicine, the American Academy of Physical Medicine and Rehabilitation, the American Society of Interventional Pain Physicians, the Florida Medical Association, the Florida Osteopathic Medical Association, the Florida Society of Interventional Pain Physicians, the North American Spine Society and the Sarasota County Medical Society, and will be the founder of the AARP (American Association of Regenerative Physicians). &nbsp; <img class="wp-image-29517 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/dr.cole2_-819x1024.png" alt="" width="819" height="1024" /> Having come to the realization that patients deserve a better quality of life, Dr. Cole's motto is to "FIND IT, and FIX IT" to get patients back to their lives faster, fitter and more functional than our failed traditional medicine, for the exceptional health of all patients today, tomorrow and in the future. And as Dr. Cole always says: “The future of medicine is to have the body heal the body… naturally, and I LOVE WHAT I DO!" While PM&amp;R aims to treat those with physical impairments or disabilities, such as disorders of the brain, spinal cord, spine, nerves, bones, joints, ligaments, muscles and tendons, Dr. Cole’s advanced regenerative treatments utilize Cutting-Edge Nano-Technology to stimulate your body to rapidly rebuild, restore, repair, renew, rejuvenate, replenish and revitalize those same tissues of the body to enhance and restore the natural functional ability and quality of life, but without pain. Happily married for 23 years (and counting), Dr. Cole and his lovely wife, Dr. Liliana Cole, are bilingual in English and Spanish and raise their two children by example by serving our Florida community through the kNOwPAIN Institute &amp; Foundation® by assisting patients in the diagnosis and treatment of severe or chronic illnesses for those who deserve but can't afford quality healthcare. Learn More about Dr. William J. Cole Jr. through his findatopdoc profile: https://www.findatopdoc.com/doctor/149407-William-Cole-physiatrist-physical-medicine-Saraso ta-FL-34232 or through OrthoMed Pain &amp; Sports Medicine, https://www.knowpain.com/provider/william-j-cole-jr-do, and at https://www.regenamed.us/meet-dr-cole/, or “DrMaryJane.US” About FindaTopDoc.com FindaTopDoc is a digital health information company that helps connect patients with local physicians and specialists who accept your insurance. Our goal is to help guide you on your journey toward optimal health by providing you with the know-how to make informed decisions for you and your family. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/Dr.-Cole-Article-cover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/meet-dr-william-j-cole-jr-a-board-certified-regenerative-medicine-expert-transforming-lives-and-assisting-in-healing-without-drugs-or-surgery/</url> </article> <article> <ID>29395</ID> <title>A4M and Regenerative Medicine: An Interview with Dr. Robert Goldman</title> <publishDate>2023-12-01 21:29:46</publishDate> <description><div class="et_pb_section et_pb_section_143 et_section_regular" > <div class="et_pb_row et_pb_row_143"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_143 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_144 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Introduction The inspiring story of Dr. Robert Goldman helped send him on a path that has now led to hundreds of thousands of people being better educated in regenerative medicine and expanding the world of anti-aging to provide exceptional training to health professionals worldwide. In our interview with Dr. Goldman, we explore regenerative medicine and A4M’s founding, Dr. Goldman’s achievements and inspiration, training health professionals, and tips that anyone can take away for living and aging healthier. &nbsp; Regenerative Medicine and the Founding of A4M Regenerative medicine is becoming more and more influential and paramount in the lives of many around the world. The <a href="https://www.a4m.com/about-a4m-mmi.html">American Academy of Anti-Aging Medicine</a>, or A4M, was founded in 1992 by Dr. Robert Goldman and Dr. Ronald Klatz and has become the global leader in medical education continuation in total body care. They provide medical education opportunities to those around the world in training of all sorts, including university-level certifications, workshops, CME events and more. A4M seeks to provide care and training beyond the traditional standard of healthcare to improve the longevity and lifespan of people worldwide. &nbsp; "We want to continue to educate the physician community as we have done for three decades," Dr. Robert Goldman said. &nbsp; <img class="wp-image-29409 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/Dr._Goldman_Cover.jpeg-791x1024.jpg" alt="" width="791" height="1024" /> &nbsp; Dr. Goldman helped found A4M in acknowledgment that standard medical education could be better in staying up to date on the newest variables and enormous volumes of information out in the world. There are millions of journals to read and articles to educate, and being able to stay well-informed on everything would take a lot of work. The American Academy of Anti-Aging Medicine wanted to become a platform where medical societies could become educated on many topics rather than just one specialty. &nbsp; "We're very inclusive. We have many forms and specialties. In other words, we will have a plastic surgeon next to an internal medicine guy next to a cardiologist. And this way, we can take the best knowledge base from every specialty and combine that all together to help all of these specialists to enhance their knowledge in areas that they may not have been familiar with when they attended medical school," Dr. Goldman said. &nbsp; A4M had to create a field that previously did not exist, especially when it came to regenerative medicine. Traditional medicine often treats symptoms and the issue itself rather than finding the origin of the problem and treating it. The organization wanted to train medical professionals on the entirety of the body so they could treat the origin of the issue rather than just the problem. &nbsp; "Doctors would end up trying to fix one thing. Then they end up creating four other bad things for the patient, and so we were able to literally turn this whole thing around," he said. &nbsp; <img class="wp-image-29408 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/robandfriends.jpeg.jpg" alt="" width="742" height="836" /> &nbsp; Where Dr. Goldman's Interests Began &nbsp; So, what started Dr. Goldman on the path to helping co-found some of the world's most well-known anti-aging and professional health education programs? &nbsp; When Dr. Robert Goldman was working in gyms and health clubs in the 80s, there were no titles like 'Certified Personal Trainer' or an 'Educated Personal Fitness Trainer.' He noticed the need for basic first aid training and the lack of any form of health training for the people at the facilities. Wanting to create a profession that did not currently exist, Goldman worked toward founding the National Academy of Sports Medicine (NASM) and helped create a whole personal fitness trainer certification program through NASM, where about 1.6 million have now been certified. &nbsp; Goldman also founded the term CPT or 'Certified Personal Trainer,' which is now in use worldwide. As he grew older, he realized that older people needed aid as well. To tackle this, Goldman and A4M co-founder Robert Klatz flew 12 doctors to Chicago, where they tried to strategize a new form of medicine. There, they addressed the health and longevity issues of those as they aged in a new approach. From this knowledge and research, A4M was born. &nbsp; Now, thousands of doctors join their training programs, modules and master's degree programs with memberships from 120 countries. &nbsp; "The reason that I felt it was important to do this was for our own personal health and for that of our patients," he said. &nbsp; <img class="wp-image-29413 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/stathamarnoldrob.jpeg.jpg" alt="" width="774" height="451" /> &nbsp; Further Achievements and a Message from Rob Fletcher of Muscle &amp; Fitness+ Dr. Goldman is no stranger to high achievements, holding over 20 world strength records, a 6th-degree Black Belt in Karate, winning the John F. Kennedy (JFK) Physical Fitness Award three times and receiving many other championship awards throughout his life. Along with these awards and recognitions, Dr. Golman holds two Physician and Surgeon Medical Degrees and two Ph.D. Doctorates. He has also served as a Senior Fellow at the Lincoln Filene Center, Tufts University, as well as an Affiliate at the Philosophy of Education Research Center, Graduate School of Education, Harvard University. Overseeing and founding multiple cooperative research agreement development programs and receiving his aforementioned degrees have qualified Dr. Goldman to serve as the chairman of many other committees and boards, such as the International Medical Commission, the AAU/USA Sports Medicine Council, the President's Council on Physical Fitness &amp; Sports and many more. &nbsp; <img class="wp-image-29410 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/robandrob-1-1024x981.jpeg" alt="" width="1024" height="981" /> &nbsp; "Dr. Robert Goldman has made countless selfless contributions by supporting, promoting and helping others, especially in the world of sports, bodybuilding, health, fitness, anti-aging and martial arts. He's been the head of organizing and hosting multiple events and certification programs that improve our society physically, mentally, educationally and spiritually. With countless awards, accomplishments, and accolades, Dr. Robert Goldman has chosen not to base his legacy on these things but rather on making a positive impact and a difference in the world. Recipient of the 2018 Lifetime Achievement Award presented by Arnold Schwarzenegger, Dr. Goldman has shown a relentless drive to consistently better people's lives worldwide through anti-aging, health and fitness. His efforts remain unmatched to make the world better, healthier, happier and stronger. His selfless contributions to inspire and motivate others have been proven through the Founding of the International Sports Hall of Fame (ISHOF), a non-profit that recognizes inductees not only for their accomplishments on the field, in a ring or on stage but for those who contribute to society by giving back — especially among our youth. Goldman himself donates 80% of his time to these charitable pursuits. Dr. Goldman has a lifetime mission to support and promote events that align with his values, beliefs and efforts. He has recently partnered his global brand <a href="https://l.facebook.com/l.php?u=http%3A%2F%2FWorldhealth.net%2F%3Ffbclid%3DIwAR0IahgGTNXD3T8xBtN4f7RpyNPmFYggWrrnl2JkwY5BOFZ2rsBSC0YdU-U&amp;h=AT1ZvHqbxXfI9IP0zLdogQqFMA3c0nab8CgPnwwFwf9QOOkQw9RntHYXDuqZR7apcH41Dr3ScAl2RtgI5KJJnVLJfqm4Gx6BTrBDhDdBqGWAUhLRSL3Wth48_Q6C4OZLTF_tW10&amp;__tn__=-UK-R&amp;c&#091;0&#093;=AT1Xdve35RMiDnnVN9lOp8YQPV7-DbuQNtVl29x9L7MEz5PZfg7mXiGUR3OIsCxeMQdiEajv18RiHoVSftQI-fgZu2Bzg-34A3bjfCZiPzU97BA4hexjVa7dABeCFPaVQ2pd156LNd4XPgqSX6FVlxwmHQ1MlcUYsT2o9qLioAedswkEOHPaCQ">Worldhealth.net</a>, with the global brand Muscle &amp; Fitness, Muscle &amp; Fitness Hers, FLEX Magazine, and the OLYMPIA Weekend in a combined effort at the international event, the A4M Anti-Aging Conference, to be held at the Venetian Resort &amp; Casino in Las Vegas, December 14-16. A4M is a gathering of leaders and experts in anti-aging with speakers, workshops, forums and exhibitors featuring new advancements in technology, innovation, products and services. This year's keynote speaker will be Dr. Oz, who will be joined by a long list of highly recognized worldwide leaders. They will be sharing their knowledge at the A4M conference to improve the lives of others for optimal health and performance.” - Rob Fletcher, Business Development Director Muscle &amp; Fitness+ &nbsp; <img class="wp-image-29411 size-full aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/robfitness.jpeg.jpg" alt="" width="749" height="936" /> &nbsp; Training Medical Professionals Through A4M A4M invests significant resources in its sophisticated training, which encompasses various regenerative medicine techniques such as stem cell therapy and hormone replacement therapy. Even business aspects for medical professionals are covered and taught in the training through A4M. &nbsp; "Everything under the sun, we have developed specific fellowship training programs to enhance the doctor's knowledge. So they are the best on the planet, and we are reaching out to the physician community to help them to be the most proficient and best trained out there. That's why after a patient goes to one of our doctors, they never want to go back to a conventionally trained doctor again. Because a conventionally trained doctor is not trained in nutrition," he said. &nbsp; A4M trains its professionals to spend time with the patient and figure out the root cause of their issues and where they may be stemming from, which is an alternative to traditional medicine. A4M's organization played a pivotal role in the development of medispas, as well as in the global expansion of concierge and precision medicine around the world. &nbsp; "We are one of the very few organizations that have held world congresses all over the globe, everywhere from South Africa, China, Singapore and Thailand. Many organizations would have one big show every one to every four years. We have two major ones every year in America, with dozens of workshops every year in America. And we have held multiple conferences even in the same years as we have a congress in China, Singapore, Germany, France- we've had these all over the world. This really made us a very unique organization, and that was because of the experience I had in how to run global," Dr. Goldman shared. &nbsp; The training is world-renowned and helpful to anyone in the medical field. For more information on upcoming events, visit their website at <a href="https://www.a4m.com">https://www.a4m.com</a>. &nbsp; <img class="wp-image-29405 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/a4m5-949x1024.jpg" alt="" width="949" height="1024" /> &nbsp; Tips for the Best Aging While aging is inevitable, it is possible to be proactive and engaged in that process. Dr. Goldman gave us three suggestions for the best ways to age well and live a longer, healthier life. &nbsp; Tip #1: Exercise &nbsp; Exercise may seem like an over-exaggerated part of a healthy life, but Dr. Goldman has expressed that in his years of research and practice, exercise is one of the most basic yet important things to remember as you age. Weight lifting and moving the body are two of the most critical parts of healthy aging. Years ago, doctors did not promote weight lifting but now would suggest it as one simple, healthy way to exercise. &nbsp; "I think that exercise and weight training is critical and very, very important. This is something that was resisted by a number of areas in the sporting community because if you were a football player, they would say, 'Just play football;' if you were a baseball player, 'Just play baseball,' and they were almost anti-weight room, and now there isn't a sports team in the world that doesn't have a fully-fledged training facility," he said. &nbsp; Tip #2: Diet &nbsp; Diet is another simple yet vital piece of healthy aging and living. Eating healthy and making health-conscious food decisions can tremendously prolong your life through your health journey. &nbsp; "Diet is critical, especially since so much of the food has been manipulated. You want to try and get as much organically-based healthy natural foods as possible. Now, with all the artificial components put in food, you have to be very careful what you eat," Dr. Goldman said. &nbsp; Just because something has the 'organic' label does not mean those items have not been manipulated or have GMOs in them. Oftentimes, pollution is also present in our water sources. Because of this, Dr. Goldman suggests vitamin supplementation in daily eating habits while still watching what foods you consume. &nbsp; Tip #3: Watch Your Stress Levels &nbsp; "Hard work won't kill you, but stress will," Dr. Goldman said. &nbsp; Stress harms the longevity of your life because there are physical effects of stress that come out during the time of stress. There are even long-lasting effects of stress that those wanting to increase their lifespan should avoid. &nbsp; Dr. Goldman suggests different breathing exercises done in the East and meditation techniques that are done all over the world. These are simply coping mechanisms for stress that can aid your lifespan. &nbsp; "These are things that are also very helpful because you can try to calm and nurse the body, but if you don't take good care of the mind, the stress will kill you because it causes micro and macro inflammation. We are living in a toxic environment, and if you don't try to counteract, there will be issues," he said. &nbsp; <img class="wp-image-29402 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/a4m2-1024x615.jpg" alt="" width="1024" height="615" /> &nbsp; Conclusion Regenerative medicine can be as simple as choosing the right foods and exercises while maintaining low stress levels. Visiting a regenerative medicine doctor and receiving treatments is an excellent way to boost your health and age better, but simple daily choices help the most in terms of longevity and healthy living. &nbsp; "People now value their health as number one. There's no excuse if you can find at least 30 minutes a day to do an exercise program. If you can't spend a little bit of time and self-control on your diet, and you're not willing to spend a little bit of money for nutritional supplementation, then you're missing the boat because people don't care about things until they're taken away," Dr. Goldman concluded. &nbsp; Explore more ways on how to be proactive with your health and age well. Visit a4m.com to learn more about Dr. Goldman, the mission of A4M and regenerative medicine and find inspiration to face aging head-on.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/drgoldmancoverphoto.png</images> <url>https://topdoctormagazine.com/wellness/fitness/a4m-and-regenerative-medicine-an-interview-with-dr-robert-goldman/</url> </article> <article> <ID>29377</ID> <title>Christmas Cranberry Potpourri</title> <publishDate>2023-12-01 21:25:27</publishDate> <description><div class="et_pb_section et_pb_section_144 et_section_regular" > <div class="et_pb_row et_pb_row_144"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_144 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_145 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the holiday season approaches, the warm and inviting scent of a natural stovetop potpourri can infuse your home with the delightful aromas of Christmas. This cranberry and orange potpourri recipe not only fills your space with a festive fragrance but also adds a touch of seasonal decor with its vibrant colors. Whether you're hosting a gathering, wrapping presents, or simply enjoying a cozy day by the fire, this potpourri will create a warm and welcoming atmosphere for your home. &nbsp; Ingredients: - 1 cup fresh cranberries - 2 oranges, sliced - 3 cinnamon sticks - 6 whole cloves - 1 small sprig of fresh rosemary - 1 small sprig of fresh thyme - 1 small pine branch or a handful of pine needles (optional) &nbsp; <img class="wp-image-29382 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/cranberry1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Instructions: &nbsp; <ol> <li> Prep the Ingredients:</li> </ol> - Rinse the fresh cranberries and set them aside. - Slice the two oranges into rounds. You can also cut them into smaller pieces if you prefer. &nbsp; <ol start="2"> <li> Assemble the Potpourri:</li> </ol> - In a small pot or saucepan, add the cranberries, orange slices, cinnamon sticks, and whole cloves. - Place the fresh rosemary and thyme sprigs on top of the other ingredients. These herbs will release a wonderful fragrance as they simmer. &nbsp; <ol start="3"> <li> Add Pine (Optional):</li> </ol> - If you have a small pine branch or a handful of pine needles available, you can add them to the potpourri for an extra touch of Christmas tree scent. This step is optional but highly recommended. &nbsp; <ol start="4"> <li> Simmer on the Stovetop:</li> </ol> - Fill the pot with water until it's about 3/4 full or as desired. - Place the pot on the stovetop over low heat. Allow the potpourri to simmer gently. - As the mixture heats, the scents will combine, filling your home with the delightful aroma of cranberries, oranges and spices. &nbsp; <ol start="5"> <li> Keep an Eye on It:</li> </ol> - Check the water level periodically, and add more water as needed to prevent it from evaporating entirely. You can continue simmering the potpourri for as long as you like; just remember to keep an eye on it. &nbsp; <ol start="6"> <li> Enjoy the Aroma:</li> </ol> - As the potpourri simmers, your home will be filled with the warm and comforting scents of the holiday season. The cranberries and oranges will release their fragrant oils, and the spices will add depth to the aroma. &nbsp; <img class="wp-image-29384 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/cranberry2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; This natural stovetop potpourri, infused with the delightful combination of cranberries and oranges, evokes the spirit of Christmas and will make your home feel even more special during this festive time of year. The warm, inviting scents will create a cozy atmosphere that's perfect for holiday gatherings, quiet moments by the fire or simply adding a touch of Christmas to your everyday life. Enjoy the season and the wonderful aromas that this potpourri brings to your home. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/cranberry-potpourri-cover.png</images> <url>https://topdoctormagazine.com/recipes/christmas-cranberry-potpourri/</url> </article> <article> <ID>29340</ID> <title>Winter Wellness: Strategies to Combat Cold Weather's Impact on Your Body</title> <publishDate>2023-12-01 21:23:53</publishDate> <description><div class="et_pb_section et_pb_section_145 et_section_regular" > <div class="et_pb_row et_pb_row_145"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_145 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_146 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Along with the cozy feelings of the holidays come earlier sunsets and colder winter weather. As the air gets cooler, you might find your body and mental health are also going through some seasonal changes. These are things you can easily prepare for, prevent and address as winter sets in. In this article, we will explore a few ways winter weather might affect your body, how to combat these effects and ways to stay active mentally and physically during these chillier days. &nbsp; Winter Weather Effects on the Body &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Muscle Stiffness and Joint Pain: Cold weather can contribute to muscle stiffness and joint pain, making movement more challenging and uncomfortable. While cold temperatures can have an impact on people with normal muscle and joint use, it could have a greater effect on those with pre-existing conditions like arthritis or Lyme disease.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Dry Skin: The cold, dry air of winter can strip the skin of its natural moisture, leading to dryness, irritation, and even cracking. Those with skin disorders like eczema, psoriasis or cystic acne will most likely notice an increase in sensitivity during the winter months. </li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Seasonal Affective Disorder (SAD): There could be an explanation for why you feel a bit down during the holidays and following cooler months, even if you feel like there isn't a reason. With the winter months come shorter days. Reduced sunlight during winter can affect mood and lead to symptoms of SAD, including feelings of lethargy and sadness.</li> </ul> &nbsp; <img class="wp-image-29345 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/winterwellness3-819x1024.png" alt="" width="819" height="1024" /> How to Address Winter Weather Effects &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Warm-Up Exercises: Easily combat regular muscle stiffness and joint pain with some simple stretches and warm-ups. Prior to outdoor activities, engage in thorough warm-up exercises to increase blood flow, loosen muscles, and reduce the risk of injuries in cold weather. If you have any pre-existing conditions, ensure that any stretches or warm-ups you do are gentle on your muscles and joints and properly address any pain.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Moisturizing: The best way to combat dry skin is prevention! Regularly moisturizing the skin helps prevent dryness and maintains its natural barrier against harsh winter conditions. If irritation and extreme dryness persist, research a holistic care doctor or dermatologist in your area and see if they have any suggestions to combat abnormal dryness.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Light Therapy: Exposure to bright light, especially in the morning, can help alleviate symptoms of Seasonal Affective Disorder and regulate mood. An easy way to do this is to get 15 minutes of morning light and 15 minutes of evening light. Bundle up and go for a walk, or simply open your blinds and sit by the window for a while. Some people find that sun lamps are also effective in combating SAD.</li> </ul> &nbsp; <img class="wp-image-29347 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/winterwellness1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Activities to Stay Physically and Mentally Active During Winter: &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Winter Sports: Just because it is cold out doesn't mean you can't stay active outside. Embrace the season by engaging in activities like skiing, snowboarding, ice skating, or even just going for a walk during the warmer parts of the day. As suggested above, make sure to stretch or do some warm-up exercises inside in order to maintain good muscle and joint health.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Indoor Workouts: If winters get too bitingly cold where you live, there are other options to stay physically active that can also improve your mental health during winter. Join a gym, take fitness classes, take up indoor rock climbing or follow online workout routines to stay active indoors. Research to see if there is an indoor pool near you and join for a low-impact way to exercise. Keeping active is also proven to improve mental health. So, continuing to exercise during the winter months could not only help your physical well-being but also your mental and emotional well-being. A lot of these indoor exercises can also help you socialize more this winter. Grab a group of friends and join a Pilates class, or see if you could join an indoor running group. The possibilities are endless!</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Puzzles and Books: Mental exercise is just as important as physical exercise, especially if you are looking for ways to combat Seasonal Affective Disorder or regulate your mood with less light during the daytime. Nothing is better than curling up by a warm fire and reading a book or putting a puzzle together. Both of these activities are great ways to engage your mind and tune out any racing thoughts for any amount of time. You could pick up a book while waiting for something to bake or work on a puzzle when you have some downtime and need to be doing something. These don't have to be activities done alone, either! Joining a monthly book club can help you meet new people, or having friends over for dinner and a night of puzzles and games can help you enjoy social interactions with people you have established relationships with already.</li> </ul> &nbsp; <img class="wp-image-29346 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/Winter-Wellness-Cover-1024x536.png" alt="" width="1024" height="536" /> &nbsp; You don't have to endure the winter months with persisting pain, skin irritation and feelings of sadness without knowing how to combat them. While everyday muscle and joint pain can worsen with cold weather, stretching and warming up before going outside or participating in outdoor activities can help ease any stiffness. Along with stretching before being outside in the cold, be sure to put on your favorite moisturizer to prevent any dryness or skin irritation. It's good to put this into practice, even when you're inside, as house heaters can also dry out the air, causing skin irritation. If you do choose to take a walk outside, remember that the sunlight can also help regulate your moods and aid in combating Seasonal Affective Disorder. Don't be afraid to pick up a new hobby or join a club to meet new people and boost your mood! Combating the effects of cold weather starts with taking these easy and practical steps toward a winter full of physical and mental well-being. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/winterwellness2.png</images> <url>https://topdoctormagazine.com/wellness/winter-wellness-strategies-to-combat-cold-weathers-impact-on-your-body/</url> </article> <article> <ID>29358</ID> <title>The Field Of Regenerative Medicine In Orthopedic Surgery: An Interview With Bruce Fishman, M.D.</title> <publishDate>2023-12-01 21:14:11</publishDate> <description><div class="et_pb_section et_pb_section_146 et_section_regular" > <div class="et_pb_row et_pb_row_146"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_146 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_147 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">FROM BLUE-COLLAR ROOTS TO CUTTING-EDGE ORTHOPEDICS Dr. Fishman has provided orthopedic care and treatment to the Los Angeles community for over 30 years. He maintains offices in the Encino and Lancaster, California areas. His current practice includes interventional regenerative orthopedics utilizing cutting-edge biologics, laser, hyperbaric oxygen therapy, peptides and minimally invasive procedures. Dr. Fishman began his life in a blue-collar family in Detroit, Michigan. His entire family was working in the automotive industry with scrap metal. In high school, he worked sorting metal, loading trucks, driving forklifts and using pallet jacks. He also worked at the Fisher Body Plant at their metal punch facility. He would see severe injuries, including amputations, crush injuries, fractures, back injuries and head injuries. "I saw a lot of disability from these work injuries. I hoped one day I could help these people," he said. &nbsp; ACADEMIC EXCELLENCE AND PROFESSIONAL DISTINCTION Dr. Fishman went on to college and was in the pre-med program at Wayne State University. He graduated with a Bachelor of Science degree. He was accepted to medical school, completed his M.D. degree at Wayne State University School of Medicine with honors, and the board elected him into the AOA National Honor Medical Society. Dr. Fishman received his orthopedic training at the Henry Ford Hospital Medical Center in his hometown of Detroit. This is a nationally known medical center and University of Michigan affiliate. This facility provided him the opportunity to treat all individuals regardless of gender, ethnicity, background or socioeconomic standing. His training came full circle as many of the injured patients he saw were blue-collar automotive workers injured on the job where Dr. Fishman planted his very own roots. Beyond just training, Dr. Fishman is a Diplomate of the American Board of Clinical &amp; Orthopedic Surgery, a Fellow of the International College of Surgeons in Orthopedic Surgery and a Fellow of the American Academy of Neurologic and Orthopedic Surgeons. The goals of these organizations are to provide continuing education, spread awareness of medical, social, and political changes and provide a community for practicing orthopedic surgeons throughout the country. Dr. Fishman is constantly exposed to and educated on the newest and most successful procedures, which he can utilize for his own patients. &nbsp; "These advances being front and center for the orthopedic surgical societies have expanded my horizon to a great extent and exposed me to a myriad of alternatives available without necessarily resorting to major surgeries as we used to do in the past," he said. Over the last 30 years of his practice in Los Angeles, Dr. Fishman has seen a constantly evolving medical field where surgical care has become more innovative and minimally invasive. He has utilized his orthopedic skills with a regenerative approach following these new technological advances. <img class="wp-image-29364 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/drfishman1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; REGENERATIVE MEDICINE IN ORTHOPEDIC SURGERY As an affiliate of the Cell Surgical Network and with their institutional review board, Dr. Fishman has been part of a regenerative medicine expansion utilizing cellular treatment for injury and diseases. "There are many potential benefits to working with stem cells in the field of orthopedic surgery." Some cells come from the patients themselves, originating from bone marrow or adipose tissue. Umbilical cord tissue can also provide other cellular materials. Regenerative medicine is a constantly evolving field, and Dr. Fishman keeps up with advancements and continues to use them in his practice. A new and exciting advancement in the treatment of chronic refractory low back pain has recently become available for those patients who have failed all treatment protocols, including surgery. It is the Discseel® procedure. The Discseel® procedure is a minimally invasive procedure that uses fibrinogen and prothrombin to repair torn discs. The mixing of these two materials results in fibrin, which is a natural substance that helps to seal the tear and promote tissue growth. Studies affirm its fibrin properties as a sealant, adhesive, anti-inflammatory and chemotactic regenerative agent. This procedure is performed on an outpatient basis and takes about 45 minutes. The patient is given mild sedation during the procedure. The FDA has approved non-autologous fibrin for multiple applications in the human body. The Discseel® procedure has been shown to be effective in relieving pain and improving function in patients with torn discs. It has proven itself to be an effective alternative to surgery for the treatment of torn discs in people with chronic low back pain. In addition to using biologics, Dr. Fishman also uses technologies such as hyperbaric oxygen therapy and laser treatment to promote rapid tissue healing. Hyperbaric oxygen therapy (HBOT) is a medical treatment that delivers pure oxygen to the body under higher-than-normal pressurized environments. It is a noninvasive treatment that enables increased oxygen levels to permeate all levels of the body. It has been shown to be successful in helping to treat many underlying medical conditions and is used in concert with some of the biologics noted above. Low laser light therapy is a minimally invasive to noninvasive treatment used to assist in reduction of pain, inflammation and sustained regeneration of injured and diseased tissue. It is often used in combination with biologic treatment, including PRP, cellular therapy and interventional spine procedures. German technology Weber low laser light therapy, as used in Dr. Fishman's office, is FDA-approved for both intra-articular and interstitial treatment, as well as noninvasive treatment. <img class="wp-image-29365 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/drfishman2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; FISHMAN'S LIFE AND ACHIEVEMENTS With over 30 years of experience in the field of orthopedic practice and treatment, Dr. Fishman has many credentials. He received a distinction in medicine for 25 years of service to the community from the Wayne State University School of Medicine. The Consumer Research Council of America has recognized Dr. Fishman as a Top American Orthopedic Surgeon. Dr. Fishman is a frequent lecturer on orthopedic permanent disability injuries, where he shares how he treats and evaluates injured workers for the Worker's Compensation Division of the State of California. He provides Agreed Medical Evaluations for the State, which requires precise calculations for fair impairment and disability determinations. &nbsp; "These are life-altering effects and decisions for permanently disabled patients. Some of them are private patients, some of them are military, our police officers, first responders and firefighters. Many of them have given a great deal of their life in order to protect our communities. I want to make sure these injured patients and heroes have a final report that is very precise," Dr. Fishman said. <img class="wp-image-29366 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/drfishman3-819x1024.png" alt="" width="819" height="1024" /> WHAT IS ON THE HORIZON FOR REGENERATIVE MEDICINE The field of Regenerative Medicine is constantly evolving and moving forward. On the horizon, stem cell treatment has the ability to take a patient's own stem cells and bank them in a specialized laboratory facility. Essentially, Dr. Fishman said this is a procedure where stromal vascular fraction and stem cells are harvested, processed and sent to an FDA-approved laboratory. These stem cells are cryopreserved, stored and made available for patients on an individual basis for future use. "This allows for an almost unlimited amount of stem cells because these stem cells are expanded, and the patient has future access to their own stem cells indefinitely. What some people have chosen to do with their stem cells is they are banking them when they are younger, such as in their 30s. The cells are preserved and stay in that same state as if the patient is 30 years old. As the patient gets older, in their 50s or 60s, they can later access their cells. Should the patient sustain an injury or develop medical problems, they can now have their 30-year-old stem cells sent to their treating doctor for administration," Dr. Fishman shared. To learn about regenerative medicine and the impact it has on Bruce Fishman's practice in orthopedic surgery, visit his website at drstemcell.com. &nbsp; &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/Dr.-Fishman-Cover.png</images> <url>https://topdoctormagazine.com/medicine/regenerative-medicine/the-field-of-regenerative-medicine-in-orthopedic-surgery-an-interview-with-bruce-fishman-m-d/</url> </article> <article> <ID>29459</ID> <title>Salt Therapy and its World-Wide Impact on the Health Industry: An Interview with Leo Tonkin</title> <publishDate>2023-12-01 20:38:22</publishDate> <description><div class="et_pb_section et_pb_section_147 et_section_regular" > <div class="et_pb_row et_pb_row_147"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_147 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_148 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Twelve years ago, Leo Tonkin learned about salt therapy, also known as halotherapy, for the first time. Like many, he had never heard of this kind of therapy before and had spent many years in business strategy, organizational behavior and development, and the idea of salt therapy was completely foreign to him and his team. After researching the business model and industry, Leo was shocked to learn there were just a few facilities throughout North America providing dry salt therapy, while in some countries in Europe, it was considered a medical treatment for respiratory and skin care. Leo wanted to bring salt therapy into America and market it to the spa and wellness industries. His idea began with creating salt rooms where clients could relax and breathe in dry salt particles that benefited their respiratory system and skin. &nbsp; <img class="wp-image-29466 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/fourladiessaltchamber-819x1024.png" alt="" width="819" height="1024" /> &nbsp; After conducting extensive research on the benefits of salt therapy, Leo and his team began to realize all the benefits the therapy could offer and were looking forward to sharing these unique experiences with the hospitality community. The team started educating and engaging others to share the benefits they could discover. They focused on raising awareness and began speaking with spas where many already had relaxation rooms or underutilized treatment rooms. There, they began designing salt rooms to create a new kind of treatment for the spas- salt therapy. &nbsp; From this, his company, SALT Chamber, was born. &nbsp; "It's about bringing this wellness modality to so many people. When you look at how many people have allergies, asthma and COPD, and how many other respiratory conditions there are, people need holistic treatment. It's really about having people feel better, and if we can bring in a natural remedy that works, then we will bring it to the masses. That's what we're all about," Tonkin said. &nbsp; <img class="wp-image-29472 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/maninsaltchamber-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Many people think that Himalayan salt and the salt decor on the walls have health benefits, such as purifying the air and releasing negative ions. This is entirely false. While SALT Chamber pioneered the use of Himalayan salt as an architectural and decor element in their room designs, all of the health benefits come from a halogenerator device to create these salt rooms. This equipment takes pure-grade sodium chloride, grinds it up and disperses a dry aerosol so small that people can breathe it in at healthy levels. Salt room experiences can include yoga, respiratory and breathwork guided meditation, IV hydration and sound therapy while the client also breathes in the healthy salt. SALT Chamber has created many spa salt rooms and even personal ones for individuals at home. A salt therapy session can take from 10-45 minutes, depending on the size of the space. &nbsp; "Not only do we have the products, but we do the design and information on how to install and build in our marketing and training. So, we provide full turnkey services for businesses to get into salt therapy. We use it as a revenue center, making additional revenue without any additional labor; you don't need a special licensed person or certificates to offer this," Leo said. &nbsp; <img class="wp-image-29468 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/leosaltchamber-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Other treatments can easily layer with salt therapy. Not to mention, it is also great for the skin, which is why many medical spas have begun adding salt booths and rooms to their centers. &nbsp; A QS/ISO-certified medical device company manufactures the equipment offered by SALT Chamber, which produces the smallest micron-sized salt particles to get deep into the respiratory system and the first layer of the skin. It is the only company with a showroom, research lab and a technical team, as well as salt therapy and wellness consultants. The expertise and experience held within this company sets them apart in creating turnkey solutions and keeps them thriving. &nbsp; <img class="wp-image-29467 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/halosalt-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Over the last 12 years, SALT Chamber has completed around 3,000 projects for luxury resorts and spas, medspas, fitness clubs, senior living facilities and others. Their client list includes Four Seasons, Ritz Carlton, Auberge, Waldorf Astoria, Canyon Ranch and some of the most successful medical and day spas, such as Woodhouse and Well-Infused. Some of their residential projects include Tony Robbins, NFL football players and others so they can experience better sleep, performance and recovery. &nbsp; "We've been partnering with all types of people in the hospitality, spa, wellness and medical spa industry and attending various trade shows throughout the year. A lot of what we do is education- I speak at a lot of the events, and we continue to talk to people and bring more education awareness to the industry. When people find out about it, it's amazing that part of the reaction is, 'I never heard about this before.' But really, what's great is the people that do it are customers that have salt rooms or salt booths, and they're in them on a regular basis," Leo shared. &nbsp; <img class="wp-image-29469 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/neonladyinsaltchamber-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Everyone benefits in some way from salt therapy. Seniors on oxygen tanks can breathe better, children and adults with respiratory issues can get aid in breathing and salt therapy can be an excellent solution to help skin problems such as eczema and psoriasis. &nbsp; "One of the big issues is the quality of the air that we breathe in every day–indoor air pollution can be up to 5 times worse than outdoor air. So, when you think about the invisible particles ranging from dust, dander, and allergens to bacteria and viruses, there's really no other natural way to clean out your lungs. Salt therapy and halotherapy act like a toothbrush and can help," Leo said. &nbsp; "In the last few years, there's been more attention for people to take on more self-care. Overall wellness, longevity and quality of life are on top of mind, and people are taking more responsibility for their own health and wellness. That's why you see people doing more things like sauna, red light therapy, IV hydration, cold therapy and salt therapy," he said. &nbsp; <img class="wp-image-29470 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/12/saltchamberneon-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Over the last 12 years, SALT Chamber has expanded from the U.S. and Canada and has begun projects in Mexico, the Dominican Republic, Costa Rica, Spain and South Korea. They are also focusing a lot of research on universities and student-athletes. Their expansion has only just begun as they seek to educate others around the world on the benefits of salt therapy. &nbsp; "If we can help people breathe better, sleep better and have a better quality of life, then that's what we're going to do," Leo said. Salt therapy has aided many and will continue to help more around the world. To learn more about Leo Tonkin and SALT Chamber and their initiatives, visit their website at <a href="http://www.saltchamberinc.com">saltchamberinc.com</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/12/LEOcover.png</images> <url>https://topdoctormagazine.com/wellness/salt-therapy-and-its-world-wide-impact-on-the-health-industry-an-interview-with-leo-tonkin/</url> </article> <article> <ID>29285</ID> <title>Cultivating a Room of Excellence: Chris Himel's IV Biz Bash Event and the Future of Medicine</title> <publishDate>2023-11-22 19:47:22</publishDate> <description><div class="et_pb_section et_pb_section_148 et_section_regular" > <div class="et_pb_row et_pb_row_148"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_148 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_149 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"Our true mission is that we want to impact 1 million alternative medicine practitioners and holistic medicine business owners so they can go out and affect a thousand people. And with that, we can impact the health and the life of a billion people," Chris Himel said. &nbsp; The second annual IV Biz Bash event, held on October 13th through 15th in Austin, Texas, is a collaborative event for medical professionals to increase sales, gain insight into social media marketing, learn marketing strategies and create connections with other professionals in the industry. &nbsp; Financial worry is typical for most people in the United States, and medical professionals are no different. They stress like anyone else, which can affect their business and overall wellness. &nbsp; "And that's something we as a company are on a mission to solve. And if we solve the first problem- that's helping the business owners- we can solve the second problem of getting the modalities and these new things coming out into the hands of the consumers so they can stop suffering. Most people just don't know there are things out there they can do to live a more vibrant life, and some of it's a simple medic task," Himel said. &nbsp; The thing about IV therapy is that only some medical professionals know the proper ways to market the treatment. Oftentimes, medical marketing involves a bland commercial that consumers dislike seeing or a lot of description with little interaction. However, the IV Biz Bash event is seeking to change this narrative and give the professionals in the field something else to create that will attract consumers on a different level. &nbsp; <img class="wp-image-29293 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/CH6.JPG-918x1024.jpg" alt="" width="918" height="1024" /> &nbsp; "Attendees will get the chance to network with some of the top people in the industry and learn everything they need to know. If you want to add IV therapy if you haven't already, if you want to know how to make it better, how to increase your profits on the IV therapy side, and learn about what regulations are coming out so you can run it safely as well this event is for you," he said. &nbsp; On the last day of the event, they are hosting a workshop with five different rooms for more intimate hands-on help from their top speakers. Then, on Friday night, they will have a VIP dinner and speaker and host a huge party on Saturday night. The event seeks to combine business and fun for an unforgettable experience to gain exposure and connections to those in the IV therapy field. &nbsp; Last year, the IV Biz Bash event looked slightly different for Himel and his team. The event had the attendees working more independently. In contrast, this year's IV Biz Bash event will have professionals mingle together and ask questions with more people involved and special speakers covering the most critical topics. &nbsp; "Our core mission is all towards a bigger picture. And in alternative medicine, it's not hard for us to know if something is a good fit. So, regarding our business goals, 'we ask how do we reach that $1 million practitioner?' How do we reach them so we can reach a billion people and, in return, make their lives better so they don't have to suffer? It is all about helping people," Himel said. &nbsp; As a business owner, one is always asking how to improve their business and increase revenue. And that's what the IV Biz Bash event is seeking to do- it is answering all those questions for business owners and medical professionals in the world of IV therapy. The space allows people to ask questions and take advice from those already in the IV therapy space. &nbsp; <img class="wp-image-29290 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/11/CSH1.JPG-958x1024.jpg" alt="" width="958" height="1024" /> &nbsp; "You know, if you're thinking about adding red light therapy, you are able to have conversations with red light therapy users. You get the chance to talk about everything, like adding in a sauna, rather than just doing some research online. And you're going to be in the room and ask those questions from real users," he said. &nbsp; Spaces like this event are rare in the medical world. Oftentimes, medical professionals are alone or at least feel alone with introducing new medical equipment or regenerative medicine into their practice. However, the IV Biz Bash event is seeking to close this gap and answer the questions that professionals have through others in the industry. &nbsp; "This event is not just like a medical seminar, but you're going to leave here with growth stories. We heard from people last year that went from $1 million to $5 million yearly in revenue. You get the chance to optimize your training and marketing and add new modalities. You come out on fire, and the next three months will be the best three months of your calendar year because you're just gonna absolutely crush it," Himel said. &nbsp; Being able to host so many medical professionals at one event is the opportunity of a lifetime. Spots are limited, but the knowledge that medical professionals and those in regenerative medicine will experience is unfathomable. Register today at <a href="https://www.ivbizbash.com">https://www.ivbizbash.com</a> to attend this life and business-changing event. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/11/IVBizBashArticleCover.png</images> <url>https://topdoctormagazine.com/business/entrepreneurship/cultivating-a-room-of-excellence-chris-himels-iv-biz-bash-event-and-the-future-of-medicine/</url> </article> <article> <ID>29079</ID> <title>Can Walking After a Meal Lower Blood Pressure?</title> <publishDate>2023-11-01 15:44:23</publishDate> <description><div class="et_pb_section et_pb_section_149 et_section_regular" > <div class="et_pb_row et_pb_row_149"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_149 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_150 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Introduction High blood pressure, or hypertension, is a condition that affects millions of people worldwide. It is a leading cause of heart disease, stroke, and other health problems. However, many lifestyle changes can help lower blood pressure, including exercise. Walking is one of the easiest and most accessible forms of exercise, and many people wonder if walking after a meal can help lower blood pressure. This article will explore the relationship between walking and blood pressure and whether walking after a meal can positively impact blood pressure. &nbsp; What is High Blood Pressure? Blood pressure measures the force of blood against the walls of your arteries. High blood pressure occurs when the force of blood against the arteries is consistently too high. High blood pressure can cause damage to the arteries and organs over time and increases the risk of heart attack, stroke, and other health problems. &nbsp; The Causes of High Blood Pressure Many factors can contribute to high blood pressure. Some of the most common include: - Genetics: High blood pressure can run in families. - Age: Blood vessels become less flexible as we age, which can lead to higher blood pressure. - Lifestyle: Eating a diet high in sodium, not getting enough physical activity, and being overweight or obese can contribute to high blood pressure. - Medical Conditions: Certain conditions like sleep apnea, kidney disease, and thyroid problems can contribute to high blood pressure. &nbsp; <img class="wp-image-29087 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/walking2-819x1024.png" alt="" width="763" height="954" /> &nbsp; Can Walking Lower Blood Pressure? Exercise is one of the most effective ways to lower blood pressure. Exercise helps improve the flexibility of blood vessels, which can reduce the force of blood against the walls of the arteries. Exercise also helps improve heart health, which can lower blood pressure over time. &nbsp; Walking is an excellent form of exercise for people of all ages and fitness levels. Walking can be done anywhere and anytime, requiring no special equipment or training. Walking can help reduce stress, improve mood, and increase overall fitness. &nbsp; Studies have shown that walking can be an effective way to lower blood pressure. For example, a study published in the Journal of Hypertension found that walking for 30 minutes a day, five days a week, for eight weeks, can lower blood pressure by an average of 10 points. Another study published in the Journal of Hypertension found that simply walking for 10 minutes after a meal can lower blood pressure in people with hypertension. &nbsp; Can Walking After a Meal Lower Blood Pressure? Walking after a meal may have a positive impact on blood pressure. A study published in the journal Diabetologia found that walking for just 15 minutes after a meal can lower blood sugar levels in people with type 2 diabetes. This is important because high blood sugar levels can contribute to high blood pressure. &nbsp; <img class="wp-image-29090 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/walking3-1024x536.png" alt="" width="765" height="400" /> &nbsp; Another study published in the Journal of Hypertension found that walking for 10 minutes after a meal can lower blood pressure in people with hypertension. The study participants were divided into two groups. One group walked for 10 minutes after each meal, while the other group did not walk. After 12 weeks, the group that walked after meals had significantly lower blood pressure than the group that did not walk. &nbsp; It is believed that walking after a meal helps improve digestion and blood flow, which can reduce the force of blood against the walls of the arteries. Walking after a meal may also help reduce stress, which can contribute to high blood pressure. &nbsp; Conclusion Walking is an excellent form of exercise that can help lower blood pressure. Walking for just 30 minutes a day, five days a week, can help lower blood pressure by an average of 10 points. Walking after a meal may also have a positive impact on blood pressure. Studies have shown that walking for 10-15 minutes after a meal can lower blood pressure in people with hypertension. In addition, walking after a meal may help improve digestion and blood flow, and reduce stress, all of which can contribute to lower blood pressure. Speaking with a healthcare provider before starting any exercise program is essential, especially if you have high blood pressure or other medical conditions. Incorporating regular exercise, such as walking, into your daily routine, along with a healthy diet and lifestyle changes, can help lower blood pressure and improve overall health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/walkingcover.png</images> <url>https://topdoctormagazine.com/research/news/can-walking-after-a-meal-lower-blood-pressure/</url> </article> <article> <ID>29014</ID> <title>A Guide to Healthy Aging for Men: Sustaining Vitality and Well-being</title> <publishDate>2023-11-01 15:40:32</publishDate> <description><div class="et_pb_section et_pb_section_150 et_section_regular" > <div class="et_pb_row et_pb_row_150"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_150 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_151 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Introduction: </h3> Aging is an inevitable part of life, and men are no exception to this natural process. While we cannot halt the march of time, adopting a proactive approach to healthy aging can significantly enhance men's quality of life and overall well-being. Men can age well by making informed lifestyle choices and prioritizing self-care while maintaining physical, mental and emotional vitality. This article will explore essential factors contributing to healthy aging for men. &nbsp; <h3>Balanced Nutrition: </h3> Maintaining a well-balanced diet is crucial for healthy aging in men. A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can provide the necessary nutrients to support overall health. Men should focus on reducing the consumption of processed foods, sugary snacks, excessive salt and saturated fat. Adequate hydration is also essential for optimal bodily functions. &nbsp; <h3>Regular Exercise: </h3> Physical activity is vital to maintaining strength, flexibility and overall fitness as men age. Engaging in brisk walking, jogging, cycling, swimming, weightlifting and other resistance training can help improve cardiovascular health, manage weight and reduce the risk of chronic conditions like heart disease, diabetes and certain cancers. Men should aim for at least 150 minutes of moderate-intensity aerobic activity per week and strength training exercises to maintain muscle mass and overall physical function. &nbsp; <img class="wp-image-29021 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingmenexercise-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Cardiovascular Health: </h3> Heart disease is a leading health concern for men as they age. Men should focus on maintaining healthy blood pressure, cholesterol and blood sugar levels to promote cardiovascular health. Regular aerobic exercise, a heart-healthy diet, smoking cessation, limited alcohol consumption and stress management techniques can significantly contribute to maintaining a healthy heart. &nbsp; <h3>Prostate Health: </h3> Prostate health is a significant aspect of healthy aging for men. Regular screenings, such as prostate-specific antigen (PSA) tests, can help detect prostate-related issues, including prostate cancer. Men should consult with their healthcare provider regarding appropriate screenings and seek medical attention if experiencing urinary symptoms or other concerning signs. &nbsp; <img class=" aligncenter" src="https://media.giphy.com/media/9POMmQiLkvhRzKFXyT/giphy.gif" alt="" width="767" height="432" /> &nbsp; <h3>Mental and Cognitive Health: </h3> Mental and cognitive well-being is crucial for healthy aging in men. Engaging in mentally stimulating activities, such as puzzles, reading, learning new skills or participating in social clubs, can help keep the brain sharp. Maintaining social connections and nurturing relationships with friends, family and community can reduce the risk of cognitive decline and promote emotional well-being. &nbsp; <h3>Stress Management and Emotional Health: </h3> Stress can significantly impact overall health. Men should develop effective stress management techniques, such as regular exercise, mindfulness meditation, deep breathing exercises, or engaging in hobbies and activities that provide relaxation and enjoyment. Seeking support from loved ones, joining support groups, or seeking professional help when needed can also contribute to emotional well-being and healthy aging. &nbsp; <img class="wp-image-29019 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingmen2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Regular Health Check-ups: </h3> Routine health check-ups are essential for early detection and prevention of age-related health conditions. Men should schedule regular visits with their healthcare provider, including screenings for prostate cancer, blood pressure monitoring, cholesterol checks and other age-appropriate screenings. Maintaining a healthy lifestyle, following prescribed medications and discussing any concerns with the healthcare provider are vital for optimal health. &nbsp; <h3>Conclusion: </h3> Healthy aging for men involves a comprehensive approach that addresses physical, mental and emotional well-being. By adopting a balanced nutrition plan, engaging in regular physical activity, prioritizing cardiovascular health, promoting prostate health, nurturing mental and cognitive well-being, managing stress effectively and attending regular health check-ups, men can embrace healthy aging and enjoy a fulfilling and vibrant life as they grow older. It is always possible to start making positive lifestyle changes and prioritize overall health and well-being. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingmen1.png</images> <url>https://topdoctormagazine.com/research/news/a-guide-to-healthy-aging-for-men-sustaining-vitality-and-well-being/</url> </article> <article> <ID>29163</ID> <title>Sleep and Aging: Exploring the Impact on Health and Strategies for Quality Sleep</title> <publishDate>2023-11-01 15:39:42</publishDate> <description><div class="et_pb_section et_pb_section_151 et_section_regular" > <div class="et_pb_row et_pb_row_151"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_151 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_152 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Introduction</h3> Sleep is an essential component of overall health and well-being at any age. However, as individuals age, changes in sleep patterns and an increased prevalence of sleep disturbances can significantly impact their quality of life. This article delves into the impact of sleep on the aging process and overall health. We will examine common sleep disturbances experienced by older adults, explore their causes and discuss potential interventions to improve sleep quality and promote healthy aging. &nbsp; <h3>The Impact of Sleep on Aging and Health</h3> <ol> <li style="font-weight: 400;" aria-level="1">Cognitive Function: Adequate sleep plays a vital role in maintaining cognitive function. It supports memory consolidation, information processing and problem-solving abilities. Older adults who experience insufficient or disrupted sleep show a link to decreased attention span, impaired memory and reduced cognitive performance.</li> <li style="font-weight: 400;" aria-level="1">Physical Health: Quality sleep is crucial for optimal physical health. It supports immune function, helps regulate hormones and facilitates the body's healing and repair processes. Chronic sleep deprivation or poor sleep quality in older adults can be associated with an increased risk of cardiovascular disease, diabetes, obesity and weakened immune systems.</li> <li style="font-weight: 400;" aria-level="1">Emotional Well-being: Sleep disturbances can contribute to emotional and mental health issues. Older adults experiencing poor sleep are more susceptible to mood disorders such as depression and anxiety. Sleep deprivation can intensify feelings of irritability, fatigue and stress, impairing overall emotional well-being.</li> </ol> &nbsp; <img class="wp-image-29172 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingchess-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h3>Common Sleep Disturbances in Older Adults</h3> <ol> <li style="font-weight: 400;" aria-level="1">Insomnia: Insomnia, characterized by difficulty falling or staying asleep, is a prevalent sleep disturbance among older adults. Contributing factors may include underlying health conditions, medications, lifestyle changes or increased sensitivity to environmental factors.</li> <li style="font-weight: 400;" aria-level="1">Sleep Apnea: Sleep apnea is a disorder where breathing stops repeatedly and starts again during sleep. It can lead to fragmented sleep and oxygen deprivation. Older adults are at a higher risk of developing sleep apnea due to age-related changes in throat muscles and the increased prevalence of obesity.</li> <li style="font-weight: 400;" aria-level="1">Restless Legs Syndrome (RLS): RLS causes an irresistible urge to move the legs, usually accompanied by uncomfortable sensations. Symptoms often worsen during rest or in the evening, leading to sleep disruption and daytime fatigue. RLS can be idiopathic or related to certain medical conditions.</li> </ol> &nbsp; <img class="wp-image-29169 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingclock-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Potential Interventions to Improve Sleep Quality</h3> <ol> <li style="font-weight: 400;" aria-level="1">Sleep Hygiene Practices: Establishing a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulating activities before bedtime and reducing exposure to electronics can improve sleep hygiene. These practices help signal the body to wind down and promote better sleep quality.</li> <li style="font-weight: 400;" aria-level="1">Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a proven therapeutic approach for managing insomnia. It focuses on identifying and changing negative thoughts and behaviors related to sleep. CBT-I can help older adults develop healthy sleep habits, manage anxiety around sleep and promote relaxation techniques.</li> <li style="font-weight: 400;" aria-level="1">Continuous Positive Airway Pressure (CPAP): CPAP therapy is a common recommendation for individuals with sleep apnea. It involves wearing a mask during sleep that delivers continuous airflow, ensuring open airways and reducing apnea episodes. CPAP can improve sleep quality and alleviate associated health risks.</li> <li style="font-weight: 400;" aria-level="1">Medications and Alternative Therapies: In some cases, healthcare professionals may prescribe sleep medications for short-term relief from sleep disturbances. However, these should be used judiciously due to potential side effects and dependency. Alternative therapies like relaxation exercises, aromatherapy or soothing music can also aid in promoting better sleep.</li> </ol> &nbsp; <img class="wp-image-29171 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingmedicine-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <h3>Conclusion</h3> Sleep disturbances can significantly impact the health and well-being of older adults. Recognizing the importance of quality sleep for healthy aging and addressing and managing common sleep disturbances is crucial. By implementing sleep hygiene practices, considering therapeutic interventions such as CBT-I or CPAP and exploring alternative therapies, older adults can improve sleep quality, enhance cognitive function, support physical health and foster overall well-being. Prioritizing sleep is vital in promoting healthy aging and enjoying a fulfilling and rejuvenating life. &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/sleepandagingcover-1.png</images> <url>https://topdoctormagazine.com/research/news/sleep-and-aging-exploring-the-impact-on-health-and-strategies-for-quality-sleep/</url> </article> <article> <ID>29130</ID> <title>A Guide to Healthy Aging for Women: Promoting Vitality and Well-being</title> <publishDate>2023-11-01 15:35:45</publishDate> <description><div class="et_pb_section et_pb_section_152 et_section_regular" > <div class="et_pb_row et_pb_row_152"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_152 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_153 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Introduction Aging is a natural process that every woman experiences. While we cannot halt the passage of time, adopting a proactive approach to healthy aging can significantly enhance the quality of life and overall well-being. Women can age gracefully by making informed lifestyle choices and prioritizing self-care while maintaining physical, mental and emotional vitality. In this article, we will explore essential factors contributing to healthy aging for women. <ul> <li style="font-weight: 400;" aria-level="1">Nourishing the Body: Proper nutrition plays a vital role in healthy aging. Women should focus on consuming a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Adequate hydration is also essential for maintaining optimal bodily functions. Women should limit processed foods, sugary beverages and excessive salt intake, as they can contribute to various health issues.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Staying Active: Regular physical activity is crucial for maintaining strength, flexibility and overall fitness. Engaging in exercises such as walking, jogging, cycling, swimming or pilates can help improve cardiovascular health, manage weight and reduce the risk of chronic conditions like heart disease, diabetes and osteoporosis. Women should aim for at least 150 minutes of moderate-intensity aerobic activity per week and strength training exercises to maintain muscle mass and bone density.</li> </ul> &nbsp; <img class="wp-image-29137 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingwomen2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <ul> <li>Prioritizing Bone Health: Osteoporosis is a common concern for women as they age. It is essential to focus on calcium and vitamin D intake to promote healthy bones and reduce the risk of fractures. Incorporating calcium-rich foods like dairy products, leafy greens, and fortified alternatives into the diet can help. Exposure to sunlight or vitamin D supplements can ensure sufficient vitamin D levels. Additionally, weight-bearing exercises and resistance training can help improve bone density.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Mental and Cognitive Health: Maintaining mental and cognitive well-being is crucial for healthy aging. Engaging in mentally stimulating activities such as puzzles, reading, learning new skills or playing musical instruments can help keep the brain sharp. Social interaction and staying connected with friends, family and community can reduce the risk of cognitive decline and promote emotional well-being.</li> </ul> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Managing Stress and Emotional Health: Chronic stress can have a negative impact on overall health. Women should develop effective stress management techniques, such as regular exercise, mindfulness journaling, deep breathing exercises or engaging in hobbies that bring joy. Seeking support from loved ones, joining support groups or talking to a therapist can also help manage emotional health and promote healthy aging.</li> </ul> &nbsp; <img class="wp-image-29138 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingwomen3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Regular Health Check-ups: Regular health check-ups are vital for early detection and prevention of age-related health conditions. Women should schedule routine visits with their healthcare provider, including breast and cervical cancer screenings, bone density tests, blood pressure monitoring, cholesterol checks and other age-appropriate screenings. Following prescribed medications and immunizations and discussing any concerns with the healthcare provider is essential for maintaining optimal health.</li> </ul> &nbsp; Conclusion Healthy aging for women encompasses various physical, mental and emotional well-being aspects. By adopting a holistic approach focusing on nutrition, exercise, bone health, mental stimulation, stress management and regular health check-ups, women can enhance their vitality, maintain independence and enjoy a fulfilling life as they age. Embracing these lifestyle choices will empower women to age gracefully while prioritizing their overall health and well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/healthyagingwomencover.png</images> <url>https://topdoctormagazine.com/research/news/a-guide-to-healthy-aging-for-women-promoting-vitality-and-well-being/</url> </article> <article> <ID>29053</ID> <title>Breathwork is Medicine</title> <publishDate>2023-11-01 15:31:02</publishDate> <description><div class="et_pb_section et_pb_section_153 et_section_regular" > <div class="et_pb_row et_pb_row_153"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_153 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_154 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Life begins and ends with an inhale and an exhale. I often begin my Activation Breathwork journeys with a verbal walk-in as I talk about the first breath starting our Earth Heart. Surrendering your attachment to your mother's heartbeat and trusting you are strong enough to breathe on your own might possibly be the most courageous thing we will ever do. As the umbilical cord is cut, we must Surrender, Accept, Let Go and Trust the call within to live on our own. As I watched my dad exhale his final breath, I could feel his spirit leave this existence. It was bittersweet as one part of me was saddened we never had the "Leave It to Beaver" father and son relationship and yet peaceful knowing his suffering on Earth was over. Nothing is guaranteed during our lifetime, and nothing will last. A breath in and an exhale out is the simplest form of living and dying, and we practice this thousands of times a day. When one learns to still oneself and be grateful for every single breath the Creator gives us, we can begin to live with a pure attitude of gratitude, and there is no way to be hateful when we live grateful! <img class="wp-image-29059 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/Head-Shot-Hi-Res-683x1024.jpg" alt="" width="742" height="1112" /> &nbsp; In order to access the physical healing properties of our own breath, we must breathe properly. I guide people in a circular breath drawn in through the nose and exhaled through the mouth. There is no stop at the top and no stop at the bottom as you completely fill and extend your lungs and belly. Too many miss the correct way to fill the belly fully and expel the belly and lungs fully without stopping in between. It is vital that one master this form to be able to generate the chemicals the body needs to heal. I witness many who short breathe, fire breathe, do breath locks, etc. The ego wants to bring forth what we 'think' we already know. This process is about leaving the mind at the door when you enter the space. I witnessed them not doing it correctly and offered loving guidance throughout the session to get them activated and back on proper breathwork technique. One health benefit of nose and mouth breathing is that it regulates our body's oxygen and carbon dioxide levels. We maintain a balance of O2 and CO2 by inhaling oxygen, absorbing the oxygen through the lungs, and then exhaling CO2. When we mouth breathe, we are actually expelling too much CO2. The lungs do not have time to absorb as much oxygen, so the breathing rate needs to increase further. Over-breathing throws off our O2-CO2 balance, leading to many adverse effects, including <a href="https://www.healthline.com/health/hyperventilation">hyperventilation</a>, lightheadedness and less efficient body function. However, by nose breathing, we maintain homeostasis in our O2-CO2 exchange by breathing at a more relaxed rate. In sports, we are taught to breathe in through the nose. When we get over-exerted, or a boxer gets hit in the ribs, they begin grasping for air through their mouth, which is harmful to our system. <img class=" aligncenter" src="https://media.giphy.com/media/krP2NRkLqnKEg/giphy.gif" alt="" width="766" height="831" /> &nbsp; Secondly, nose breathing uniquely creates nitric oxide, which is highly beneficial as Nitric Oxide is a vasodilator. This means that it helps expand blood vessels to improve blood circulation. Among other things, this lowers blood pressure, boosts the immune system, improves exercise performance, increases brain function, fights erectile dysfunction and many other health-related issues associated with blood flow. During my sessions and 3-5 day breathwork retreats, I've witnessed and tracked people throwing away their high blood pressure medications, having 25 years of chronic foot pain healed, 40 years of chronic body pain removed, sudden loss of weight upon returning home and recently had a woman with a collapsed lung and pulmonary aneurism have the pulmonary aneurism disappear after a five-day retreat. Her doctors at the Mayo Clinic were dumbfounded as they had never seen a pulmonary aneurism just disappear. They will not have to remove her collapsed right lung now. Thirdly, this type of breathing is highly beneficial and complementary to the lymphatic system, a network of organs, vessels and tissues whose job is to move lymph fluid (colorless, watery fluid) back into the circulatory system (the bloodstream). The lymphatic system is a vital part of the immune system, protecting from infections while destroying old and abnormal cells the body does not need. It's much like the condor or vulture that clean off the dead from Earth. This system also assists in maintaining normal fluid levels and absorbs fats and fat-soluble vitamins to help them enter the bloodstream. </div> </div><div class="et_pb_module et_pb_code et_pb_code_3"> <div class="et_pb_code_inner"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/reel/CsxIGjhA1yP/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/CsxIGjhA1yP/?utm_source=ig_embed&utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;">View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div> <div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"> <div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CsxIGjhA1yP/?utm_source=ig_embed&utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener">A post shared by Ocean Eagle / Activation Breathwork (@iam.oceaneagle)</a></div></blockquote> <script async src="//www.instagram.com/embed.js"></script></div> </div><div class="et_pb_module et_pb_text et_pb_text_155 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Fourthly, when we breathe properly and long enough, we boost our serotonin and dopamine levels. Serotonin is a neurotransmitter that assists in the communication between the brain and nervous system cells. So, it is no wonder when breathwork is performed properly, it aligns our body's thoughts, emotions and feelings. Balanced levels of serotonin help one access a sense of happiness and well-being and can also help the gut and improve sleep cycles. Many report to me how well they have been sleeping after sessions. Dopamine is also a neurotransmitter created during breathwork and plays a similar role while also acting as a hormone. Known as the "feel good" or "pleasure" chemical, it heightens our states of euphoria. By connecting and reinforcing pleasure to certain behaviors it can expand our feelings and emotions. Fifthly, the human body has the biosynthetic enzymes necessary to create DMT. The starting molecule in the biosynthetic pathway is Tryptophan, a dietary amino acid (protein). Tryptophan is processed by the enzyme Aromatic Acid Decarboxylase (AADC) into Tryptamine. Then, the enzyme Indole-N-Methyltransferase (INMT) adds two methyl groups onto Tryptamine in a stepwise pattern, which results in N-methyltryptamine (NMT) and then N-Dimethyltryptamine, DMT. &nbsp; DMT can produce a change in perception, causing a person's visual experiences to be more robust. It can also alter the mind state of a person, leading to increased creativity or a dream-like state. DMT was chemically extracted from a plant in 1956 by a scientist as a naturally occurring chemical. DMT is the major ingredient of ayahuasca, a tea that is brewed for spiritual and religious applications, and some believe it is the cause of schizophrenia and psychosis within the indigenous tribes. The stories of shamans using ayahuasca (DMT from the plant and a root mixed and cooked for 25 hrs) have been told and manipulated in my perception. The shaman was the only one who took the ayahuasca in order to gain wisdom from the spirit world and their guides regarding how to heal their people. &nbsp; <img class="wp-image-29061 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/IMG_4196-683x1024.jpg" alt="" width="736" height="1103" /> &nbsp; One common issue that happens during Activation Breathwork journeys is tetany in the body, hands and feet. My perception of tetany is that it is stuck, stored and trapped energy the body does not want to let go of yet. Unhealed and unreleased trauma, abuse, neglect and abandonment get locked up in our energetic (inner-genetic) body on a cellular level, and people have an attachment to them they are unaware. Subconsciously, the body does not want to let them go as they are the familiar that has kept them safe. I've witnessed many release this response throughout five-day retreats. The trauma in the body begins to lessen as they continue to surrender and let go. I've witnessed people with deep trauma as well as veterans with PTSD, release the demons within that have ruthlessly attacked them over and over. Sound activates and vibrates your cells. It realigns them so the Inner-Chi can move freely. The yelling, screaming, singing and sobbing that can occur is your heart calling in your guides to heal you. It is the Eagle's Cry to Surrender! Coupled with the music playlist I create that is channeled to activate the Chakra System and the physical energy movement performed, people can release the conglomerate cellular masses trapped within the body's energetic system. On a cellular, physiological, DNA level, we know who we are. When we begin to strip away the pain, shame and fear created by trauma, we can begin to open the pathway from above that whispers our truth to us and gain the courage to walk the healing path. This reveals who we were truly born to be and what gift we were given to serve humanity. I believe we were all born self-healers, and once we learn how to balance our 4D (mental, emotional, spiritual and physical) bodies, we can regulate our own system in stillness. We are so busy that we do not realize we are not really breathing throughout our days. In the middle of the day, people often have a knee-jerk reaction to draw in a deep breath through the nose and hold it to calm down. This is the body's natural way of showing you what it needs...more air and blood flow! &nbsp; Constriction Becomes an Addiction! Ocean is available for motivational speaking engagements, private and corporate breathwork workshops, and offers transformational retreats globally. &nbsp; Connect with Ocean: <a href="http://www.oceaneagle.org">www.oceaneagle.org </a> <a href="https://www.instagram.com/iam.oceaneagle/">Instagram - @iam.oceaneagle</a> <a href="https://www.facebook.com/oceaneagle1?mibextid=LQQJ4d">Facebook - @oceaneagle</a> Email - OceanEagle018@gmail.com</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/IMG_4149-scaled.jpg</images> <url>https://topdoctormagazine.com/medicine/holistic-medicine/breathwork-is-medicine/</url> </article> <article> <ID>29147</ID> <title>A Lifelong Journey in Cardiology: Dr. Monzur Morshed's Journey and the Future of Heart Care</title> <publishDate>2023-11-01 13:30:59</publishDate> <description><div class="et_pb_section et_pb_section_154 et_section_regular" > <div class="et_pb_row et_pb_row_154"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_154 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_156 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>The Inspirational Journey and Outstanding Achievements of Dr. Monzur Morshed</h3> &nbsp; Dr. Monzur Morshed, a distinguished cardiologist, commenced his medical career within the challenging realm of a combined emergency and internal medicine residency at Albert Einstein Affiliated Hospital in New York. During this pivotal period, he encountered a mentor cardiologist who ignited his enduring passion for cardiology. In this demanding field, where matters of life and death are a constant presence, Dr. Morshed and his dedicated team consistently act with urgency to ensure the well-being of their patients. Dr. Morshed had the opportunity to choose neurosurgery at tertiary care hospitals in USA but his passion was leaning stronger towards cardiology, in which he specializes in being an invasive cardiologist in addition to Nuclear Cardiology, Echocardiography, Cardiac CTA, peripheral Vascular imaging and different branches of clinical cardiology. He had his training at Various prestigious hospitals in New York, Long Island, NY in addition to some hospitals in London, UK. As a chief cardiology fellow, he was accountable for supervising numerous doctors in training, interviewing cardiology candidates, and taking part in numerous cardiology research initiatives. &nbsp; Dr. Morshed attended university in New York City, where he graduated with Summa Cum Laude, honors and many Dean's List titles along with numerous scholarships and awards that ultimately ended his college career with an almost 4.0 GPA. Once Dr. Morshed completed his residency, he also concluded a cardiology fellowship with a hospital associated with Columbia University Hospital and later the University of Rochester in New York. His research has continued as he has given many lectures and completed training. He has received many awards for his practice in cardiology, including awards such as the Who's Who Honors, the NJ Top Docs award, America's Best Physicians Award, the New York State Trooper Surgeon Honorary Award, the New York State Senator Award, and the New York Top Doc Award. In December 2022, he received the President's Award from President Joe Biden and his White House staff. He was also awarded the Doctors' Choice Award this year in addition to the Best Cardiologist Award nationwide, the New York Magazine’s Top Cardiologist Award and received an award from the American Medical Association in the past. Dr. Morshed has had terrific grants to practice medicine in New York for the past several years from the United States Health Department. &nbsp; <img class="wp-image-29153 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/drmorshed1-768x1024.jpeg" alt="" width="743" height="991" /> &nbsp; He has also written a book about breast cancer with his son titled The Road to Love and Redemption. Currently, Dr. Morshed has television programs with Time Television, USA and TBN 24 New York, IBTV New York, ABC Bangla TV channel, Channel 24 TV, and Channel I Television, where he focuses on discussing medical topics and issues that patients are facing. &nbsp; <h3>Cardiology's Vital Role in Emergency Medicine and Medical Advancements</h3> &nbsp; His long medical journey has only continued to improve over the past years of practice, and his love for cardiology has only increased. &nbsp; "We have a limited time to do all the interventions, and we see how the patient becomes family. Doctors are what can make a difference between life and death situations. I think cardiology is just one of those fields," he said. &nbsp; Cardiology is a field that plays a significant role in emergency medicine. In many trauma-related cases, the heart is involved. In sports, injuries often impact the heart, and many other situations can call for treatments on the heart. Advancements in technology for the medical field are always happening, and cardiology is no different. The newest advancements are always available in Dr. Morshed's office to allow for more accurate findings for each patient. &nbsp; "We have a lot of new technology and new medicine to improve the health of patients and cardiac care so that people do great," he said. &nbsp; <h3>Tips on How to Keep Your Heart Healthy </h3> &nbsp; Blood pressure and diabetes are all influenced by cardiology and the heart. Prevention is key. Dr. Morshed emphasizes that a proper preventive care regimen for your heart relies on diet, exercise and stress management. Your lifestyle impacts your heart the most. &nbsp; <img class="wp-image-29155 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/heart-healthyfoods-1024x536.png" alt="" width="1024" height="536" /> &nbsp; "The best preventative care comes from our lifestyle. Focus on reevaluating stress, sleeping well, and healthy oils and fats along with proper use of BMI," Dr. Morshed said. Preventative care starts now. Caring for your heart is vital in the long run of life and can help prevent heart disease, diabetes and blood-pressure-related issues, among many other diseases. &nbsp; <h3>The Future of Cardiology </h3> &nbsp; Constant advancements in the medical field play a vital role in where the healthcare industry and cardiology will head in the future. Dr. Morshed said that injectable medicine and new technology will continue to improve the cardiology field and create a world where patients can access important information about their hearts and general cardiovascular health. &nbsp; "The cardiology field is advancing more than any other medical field," he said. &nbsp; There are devices now that can monitor for many days at different paces, and the devices keep getting smaller and higher tech. They continue to improve cardiology's near future and can best communicate what the patient is experiencing internally. "The appreciation of patients after we care for them in life or death situations is the most rewarding part of what I do every day. Those stories keep me motivated," Dr. Morshed concluded. &nbsp; <img class="wp-image-29156 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/TDM_Social172_Facebook-LinkedIn-Website-31-1024x577.png" alt="" width="1024" height="577" /> &nbsp; To find out more about Dr. Morshed and his practice in cardiology, call his office at: Tel: 718-583-7736. Dr. Monzur NEW YORK Cardiologist Essen Medical Clinic 1990 McGraw Ave, Bronx, NY 10462 . &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/drmorshedcover.png</images> <url>https://topdoctormagazine.com/research/news/a-lifelong-journey-in-cardiology-dr-monzur-morsheds-journey-and-the-future-of-heart-care/</url> </article> <article> <ID>29180</ID> <title>Prostate Health: Screening and Prevention for Men</title> <publishDate>2023-11-01 13:27:36</publishDate> <description><div class="et_pb_section et_pb_section_155 et_section_regular" > <div class="et_pb_row et_pb_row_155"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_155 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_157 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Introduction Maintaining optimal prostate health is crucial for men's overall well-being. The prostate gland plays a vital role in reproductive function but is also susceptible to various conditions, including prostate cancer. Regular screening and adopting preventive measures can significantly reduce the risk and promote early detection of prostate-related issues. In this article, we will explore the importance of prostate health, discuss screening methods, provide essential prevention tips and delve deeper into lifestyle modifications that support prostate health. Understanding the Prostate: The prostate is a walnut-sized gland below the bladder and in front of the rectum. It surrounds the urethra, the tube that carries urine and semen out of the body. The prostate's primary function is to produce and store seminal fluid, which nourishes and transports sperm. &nbsp; Screening for Prostate Conditions <ol> <li style="font-weight: 400;" aria-level="1">Digital Rectal Exam (DRE): A healthcare professional assesses the prostate gland through the rectum during this examination. The DRE allows the doctor to check for abnormalities like lumps or hard spots. Although the DRE is not a definitive test, it can provide valuable information and complement other screening methods.</li> <li style="font-weight: 400;" aria-level="1">Prostate-Specific Antigen (PSA) Test: This blood test measures the levels of PSA, a protein produced by the prostate gland. Elevated PSA levels may indicate the presence of prostate conditions, including infection, inflammation, benign prostatic hyperplasia (BPH) or prostate cancer. However, it is essential to note that a high PSA level does not necessarily mean cancer is present. Additional tests, such as imaging studies or a prostate biopsy, may be required to confirm a diagnosis.</li> </ol> &nbsp; <img class="wp-image-29185 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/prostatehealth2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; Prevention Strategies <ol> <li style="font-weight: 400;" aria-level="1">Healthy Diet: Adopting a balanced and nutritious diet can significantly improve prostate health. Include foods rich in antioxidants, such as fruits, vegetables (particularly cruciferous vegetables like broccoli and cauliflower) and berries. These foods help combat oxidative stress and inflammation, which some believe contribute to prostate issues. Additionally, include sources of healthy fats like nuts, seeds and fatty fish (such as salmon) that contain omega-3 fatty acids, which have shown potential protective effects against prostate cancer. Reduce the consumption of red meat and processed foods, as they may increase the risk of prostate issues.</li> <li style="font-weight: 400;" aria-level="1">Regular Exercise: Regularly engaging in physical activity can help maintain a healthy weight and reduce the risk of prostate cancer. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking or cycling. Additionally, incorporate strength training exercises and stretching to enhance overall fitness. Exercise has been associated with a lower risk of developing advanced prostate cancer and can also help manage other prostate-related conditions like BPH.</li> <li style="font-weight: 400;" aria-level="1">Maintain a Healthy Weight: Excess body fat and obesity can increase the risk of prostate cancer and other prostate-related problems. Focus on maintaining a healthy weight through a balanced diet and regular exercise. Even modest weight loss can positively impact prostate health if you are overweight.</li> <li style="font-weight: 400;" aria-level="1">Limit Alcohol Consumption: Excessive alcohol intake is associated with an increased risk of prostate issues. Limit alcohol consumption to moderate levels (up to two drinks per day for men) or avoid it altogether. If you drink alcohol, use red wine in moderation, as it contains antioxidants that may benefit prostate health.</li> <li style="font-weight: 400;" aria-level="1">Quit Smoking: Some have linked smoking to a higher risk of aggressive prostate cancer. If you smoke, seek assistance and quit smoking to improve your prostate health and overall well-being. Quitting smoking reduces the risk of prostate cancer and lowers the risk of numerous other health conditions.</li> <li style="font-weight: 400;" aria-level="1">Stay Hydrated: Maintaining proper hydration is essential for prostate health. Drink adequate water daily to support urinary function and help flush out toxins from the body. Dehydration can lead to concentrated urine, potentially irritating the prostate and increasing the risk of urinary tract infections.</li> <li style="font-weight: 400;" aria-level="1">Consider Prostate-Healthy Supplements: Some natural supplements have demonstrated promise in promoting prostate health. Saw palmetto, beta-sitosterol and pygeum africanum are commonly employed to alleviate symptoms of BPH. However, it's essential to consult with a healthcare professional before starting any new supplements, as they may interact with medications or have adverse effects in specific individuals.</li> </ol> &nbsp; <img class="wp-image-29186 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/prostatehealth3-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Conclusion Prioritizing prostate health through regular screenings and adopting preventive measures is crucial for every man. Routine screenings, including the DRE and PSA tests, can aid in the early detection and treatment of prostate issues. Moreover, incorporating healthy lifestyle choices, such as a nutritious diet, regular exercise, maintaining a healthy weight, limiting alcohol consumption, quitting smoking, staying hydrated and considering prostate-healthy supplements, can significantly reduce the risk of prostate conditions. Regular discussions with healthcare professionals and timely screenings are essential for maintaining optimal prostate health. By taking proactive steps, men can safeguard their prostate health and lead fulfilling lives.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/prostatehealth1.png</images> <url>https://topdoctormagazine.com/research/news/prostate-health-screening-and-prevention-for-men/</url> </article> <article> <ID>29035</ID> <title>Pumpkin Chocolate Chip Cookies</title> <publishDate>2023-11-01 13:26:36</publishDate> <description><div class="et_pb_section et_pb_section_156 et_section_regular" > <div class="et_pb_row et_pb_row_156"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_156 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_158 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Looking for the perfect dessert to bring to Thanksgiving dinner that's both easy to make and undeniably delicious? Look no further! These healthy Pumpkin Chocolate Chip Cookies are a delightful treat that combines the warm, comforting flavors of pumpkin and spices with the rich decadence of dark chocolate chips. Whether you're hosting the gathering or simply contributing to the feast, these cookies are a crowd-pleaser that captures the essence of fall in every bite. Plus, they're made with wholesome ingredients, making them a Thanksgiving indulgence that everyone can enjoy. Whip up a batch of these cookies, and you'll have a dessert that's sure to steal the spotlight at your Thanksgiving table. &nbsp; <img class="wp-image-29197 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/pumpkin2-1024x536.png" alt="" width="1024" height="536" /> &nbsp; Ingredients: &nbsp; - 1 cup whole wheat flour - 1/2 cup rolled oats - 1/2 cup pumpkin puree (canned or homemade) - 1/4 cup unsweetened applesauce - 1/4 cup honey or maple syrup - 1/4 cup coconut oil (or a healthier oil of your choice) - 1 egg - 1 teaspoon vanilla extract - 1 teaspoon ground cinnamon - 1/2 teaspoon ground nutmeg - 1/2 teaspoon ground ginger - 1/4 teaspoon ground cloves - 1/2 teaspoon baking powder - 1/2 teaspoon baking soda - 1/4 teaspoon salt - 1/2 cup dark chocolate chips (70% cocoa or higher) &nbsp; &nbsp; &nbsp; Instructions: &nbsp; <ol> <li> Preheat the Oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.</li> </ol> &nbsp; <ol start="2"> <li> Mix Dry Ingredients: In a medium-sized bowl, whisk together the whole wheat flour, rolled oats, cinnamon, nutmeg, ginger, cloves, baking powder, baking soda, and salt. Set this dry mixture aside.</li> </ol> &nbsp; <ol start="3"> <li> Combine Wet Ingredients: In another bowl, mix together the pumpkin puree, applesauce, honey or maple syrup, coconut oil, egg, and vanilla extract until well combined.</li> </ol> &nbsp; <ol start="4"> <li> Combine Wet and Dry Ingredients: Gradually add the dry ingredient mixture to the wet ingredients, stirring until a dough forms. Be careful not to overmix. </li> </ol> &nbsp; <ol start="5"> <li> Add Chocolate Chips: Gently fold in the dark chocolate chips until they are evenly distributed throughout the dough.</li> </ol> &nbsp; <ol start="6"> <li> Form Cookies: Drop spoonfuls of the cookie dough onto the prepared baking sheet, spacing them about 2 inches apart. You can flatten them slightly with the back of a spoon if you prefer thinner cookies.</li> </ol> &nbsp; <ol start="7"> <li> Bake: Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the edges of the cookies are golden brown and the centers are set.</li> </ol> &nbsp; <ol start="8"> <li> Cool: Remove the cookies from the oven and let them cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.</li> </ol> &nbsp; <ol start="9"> <li> Enjoy: Once the cookies have cooled, enjoy your healthy pumpkin chocolate chip cookies with a glass of milk or your favorite hot beverage!</li> </ol> &nbsp; These cookies are a great way to satisfy your sweet tooth while incorporating the delicious flavor of pumpkin and the goodness of whole grains into your diet. Enjoy! &nbsp;</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/pumpkin1.png</images> <url>https://topdoctormagazine.com/research/news/pumpkin-chocolate-chip-cookies/</url> </article> <article> <ID>29106</ID> <title>80-year-old Stan Cottrell's Home Run for Veterans!</title> <publishDate>2023-11-01 13:25:33</publishDate> <description><div class="et_pb_section et_pb_section_157 et_section_regular" > <div class="et_pb_row et_pb_row_157"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_157 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_159 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In a world where people often perceive age as a limitation, one man has shattered the boundaries of what's possible. At the age of 80, Stan Cottrell is not just running; he's on a mission to change the world, one stride at a time. His incredible journey is a testament to the human spirit's boundless potential for greatness. &nbsp; Stan Cottrell is a USMC veteran whose life story is a symphony of resilience, hope and unwavering determination. From the very beginning, Cottrell's days start with an unshakable belief in his own ability to win. He carries with him a cherished motto, a gift from his mother that has guided him throughout his remarkable journey. &nbsp; <img class="wp-image-29120 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/stanwithfriends-1024x536.png" alt="" width="753" height="394" /> <div class="page" title="Page 30"> <div class="section"> <div class="layoutArea"> <div class="column"> Stan and friends in Kentucky </div> </div> </div> </div> &nbsp; "'Lord, I'm reporting for duty,' my Mama would say," Cottrell recalls. "And on the last day of her life, on that final morning, she said it for the last time." &nbsp; For Cottrell, age is nothing but a number, a mere label that he refuses to let define him. He firmly believes that too many people limit themselves based on society's expectations. Labels, whether self-imposed or externally imposed, can dictate our actions and beliefs. In Cottrell's eyes, there are no neutral moments in life; we're either positive, hopeful and expectant or we're not. &nbsp; <img class="wp-image-29114 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/staninpoland-819x1024.png" alt="" width="819" height="1024" /> <div class="page" title="Page 31"> <div class="section"> <div class="layoutArea"> <div class="column"> Stan and friends in Poland </div> </div> </div> </div> &nbsp; As Stan Cottrell embarks on his 77th ultra distance run and 44th year of running for causes greater than himself, his story becomes an anthem of purpose. Two years ago, he completed his third jaw-dropping 100-day run across the entire United States, covering 30 miles a day. Over the past 76 years, he has run a staggering 283,000 miles. &nbsp; THE MISSION His most recent endeavor, "Home Run for Veterans," is a rallying cry for veterans suffering from PTSD. Cottrell's connection to this cause runs deep, as he recalls family members who endured the aftermath of World War II without the understanding of PTSD. "When I was growing up, people called these symptoms 'shell shock,'" Cottrell added. &nbsp; <img class="wp-image-29113 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/mstbook-819x1024.png" alt="" width="819" height="1024" /> &nbsp; COMBATING PTSD Post-traumatic stress disorder (PTSD) is a real disorder that develops when a person has experienced or witnessed a scary, shocking, terrifying or dangerous event. These stressful or traumatic events usually involve a situation where someone has faced life-threatening situations or a severe injury has occurred. &nbsp; Stan Cottrell has joined ranks with the Gene Birdwell Foundation to support their book; "Military Sexual Trauma" (MST). This monumental manual showcases a myriad of causative agents leading to an all-encompassing world called PTSD. &nbsp; The mission of the Birdwell Foundation is to decrease and eliminate veteran and first responder suicide by providing a community of support from fellow warriors who have found their way out of the darkness through a healing process that equips them to be now reared and ready to teach and provide to others. "No one can pull themselves up by their own bootstraps. We need each other." Cottrell added. &nbsp; RUNNING A MARATHON A DAY "Home Run for Veterans" is such an attraction magnet," Cottrell explains. "I'm honored to do my part — running a marathon a day for 39 days — 1,024 miles total beginning March 15th throughout Georgia to bring light where only darkness has long been the norm." &nbsp; Stan Cottrell's 1,024-mile run is for the benefit and awareness of veterans suffering from PTSD and the issue of 24 veterans each day that commit suicide. Cottrell plans on visiting with as many veterans as possible as he runs to 9 Georgia-based military bases. &nbsp; <img class="wp-image-29118 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/runninginvietnam-1024x536.png" alt="" width="1024" height="536" /> <div class="page" title="Page 33"> <div class="section"> <div class="layoutArea"> <div class="column"> Finishing run in DeNang, Vietnam &nbsp; </div> </div> </div> </div> His dedication to this cause, especially at the age of 80, is truly inspiring. By running a marathon distance every day and including all the military bases in Georgia in his route, he is not only raising awareness but also paying tribute to the sacrifices made by veterans. &nbsp; Stan Cottrell's heart also extends to the less fortunate, as he has witnessed both the grandeur of the White House and the struggles of those living in poverty. He has run through third-world countries, raising funds to provide coats and shoes for children facing winter without adequate clothing. &nbsp; "I was one of those children who didn't have a coat for winter," Cottrell reflects. "I know what it's like to wait for a pair of shoes until tobacco sales time." &nbsp; <img class="wp-image-29115 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/windingroad-819x1024.png" alt="" width="819" height="1024" /> &nbsp; UNIFYING THE WORLD Yet, Cottrell's journey is not just about personal achievement; it's about transformation and the power of the human spirit to soar beyond limitations. His life began with adversity, as he faced ridicule at the age of 12 for his small stature. But on that summer day in 1955, when he won a 100-yard dash running barefoot at the county fair, he discovered his gift and theme for the rest of his life. &nbsp; A stranger's encouraging words ignited a spark within him: "You sure are little, but those legs of yours sure can fly. Why, you might just grow up and be a champion someday." Cottrell reflects this was a significant marker in his life. &nbsp; Four years later, Cottrell received an unexpected scholarship opportunity, which led to his college education. But that was just the beginning of his extraordinary journey. Running in 43 countries, the Great Wall of China, and coast to coast three times in the United States, he became a symbol of hope and unity, drawing crowds of 100,000 or more in countries like Korea, Bulgaria, China, and Vietnam. &nbsp; LIFE CHANGING EXPERIENCE Every step of Cottrell's journey reinforces a message of hope, purpose, and unity. He believes every person has a unique mission, a divine decree to fulfill. His gift for running became his vessel to inspire, unite, and bring about change. &nbsp; <img class="wp-image-29117 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/finishingraceinchina-1024x536.png" alt="" width="1024" height="536" /> <div class="page" title="Page 34"> <div class="layoutArea"> <div class="column"> Stan running in China </div> </div> </div> &nbsp; As he continues challenging himself, Cottrell imparts wisdom to future runners and individuals seeking a healthier lifestyle. His message is simple yet profound: movement is life. Almost 70% of the U.S. population is overweight, and Cottrell urges people to start with small steps. &nbsp; "Get yourself a good pair of walking shoes and just start moving," he advises. "Fitness should never be a punishment; it should be a nourishment for your body." &nbsp; Stan Cottrell's life is a testament to the limitless potential of the human spirit. His age is merely a number, and he believes there are no limits to what one can achieve. As he reflects on his remarkable journey, he leaves us with a powerful truth: &nbsp; "And my life has just begun at 80 years old. Where are the limits? They don't exist. It's time to salute the Veterans!" &nbsp; Stan Cottrell's call is for everyone to join this cause by using their influence, resources, talents, and prayers as a rallying cry to stand in solidarity with veterans and work towards a better future for them. Let's support this noble endeavor and help make a difference in the lives of those who have served our nation. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/stanholdingflag.png</images> <url>https://topdoctormagazine.com/featured/80-year-old-stan-cottrells-home-run-for-veterans/</url> </article> <article> <ID>28860</ID> <title>HydraFacial Treatments: A Gentle Pathway to Glowing Skin</title> <publishDate>2023-10-02 23:08:09</publishDate> <description><div class="et_pb_section et_pb_section_158 et_section_regular" > <div class="et_pb_row et_pb_row_158"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_158 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_0 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_0 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_1 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_2 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_160 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>What is a HydraFacial?</h2> A HydraFacial is a non-invasive, in-office skin treatment that combines gentle exfoliation, extraction, and hydration. It is a popular option for people of all ages who want to improve the appearance of their skin. An esthetician uses a specialized device to perform the HydraFacial procedure, equipped with three distinct tips: <ul> <li style="font-weight: 400;" aria-level="1">The Vortex-Fusion Tip: This tip uses a vacuum to gently exfoliate the skin and remove dead skin cells and impurities.</li> <li style="font-weight: 400;" aria-level="1">The Skin Prep Tip: This tip applies a solution of glycolic and salicylic acids to break up sebum and oil, which can clog pores.</li> <li style="font-weight: 400;" aria-level="1">The HydraDermabrasion Tip: This tip delivers a vortex of hydrating serums to the skin, plumping it up and reducing the appearance of fine lines and wrinkles.</li> </ul> The entire HydraFacial treatment takes about 30 minutes and is relatively painless. Most people experience some redness and swelling immediately after the treatment, but this typically goes away within a few hours. &nbsp; <img class="wp-image-28865 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/hydrafacial1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Benefits of HydraFacials</h2> HydraFacials offer a variety of benefits, including: <ul> <li style="font-weight: 400;" aria-level="1">Deep cleansing: The HydraFacial can remove dirt, oil, and dead skin cells from the skin, leaving it feeling clean and refreshed.</li> <li style="font-weight: 400;" aria-level="1">Exfoliation: The gentle exfoliation helps to improve the skin's texture and radiance.</li> <li style="font-weight: 400;" aria-level="1">Hydration: The hydrating serums help to plump up the skin and reduce the appearance of fine lines and wrinkles.</li> <li style="font-weight: 400;" aria-level="1">Acne treatment: The HydraFacial can help to clear up acne and prevent future breakouts.</li> <li style="font-weight: 400;" aria-level="1">Pigmentation reduction: The HydraFacial can help to reduce the appearance of age spots, sun damage, and other pigmentation problems.</li> <li style="font-weight: 400;" aria-level="1">Pore minimization: The HydraFacial can help to minimize the appearance of pores.</li> </ul> &nbsp; <h2>Getting a HydraFacial at TopDoc Clinics Miami</h2> <a href="https://topdocclinics.com/">TopDoc Clinics|Miami</a> is a leading provider of HydraFacial treatments. Our experienced and certified staff will help you choose the right treatment plan for your individual needs. We offer a variety of <a href="https://topdocclinics.com/contact-us/">HydraFacial</a> packages to fit your budget.</div> </div><div class="et_pb_module et_pb_code et_pb_code_4"> <div class="et_pb_code_inner"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/reel/CwBKko1N9qI/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/CwBKko1N9qI/?utm_source=ig_embed&utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;">View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div> <div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"> <div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CwBKko1N9qI/?utm_source=ig_embed&utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener">A post shared by Yamile Martinez (@yamie325)</a></div></blockquote> <script async src="//www.instagram.com/embed.js"></script></div> </div><div class="et_pb_module et_pb_text et_pb_text_161 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">One of our professional estheticians performs our HydraFacial treatments in a relaxing and comfortable setting. You can expect to feel refreshed and rejuvenated after your treatment. To <a href="https://topdocclinics.com/contact-us/">schedule</a> a HydraFacial at TopDoc Clinics Miami, please call us today at (305) 486-7362. Here are some additional things to keep in mind about HydraFacials: <ul> <li style="font-weight: 400;" aria-level="1">HydraFacials are safe for most people, but it is important to talk to your doctor before getting one if you have any underlying health conditions.</li> <li style="font-weight: 400;" aria-level="1">HydraFacials are not a substitute for medical treatments for skin problems such as acne or rosacea.</li> <li style="font-weight: 400;" aria-level="1">The results of a HydraFacial treatment can last for several weeks, but you may need follow-up treatments to maintain the results.</li> </ul> If you are looking for a non-invasive, in-office skin treatment that can improve the appearance of your skin, a HydraFacial may be a good option for you. <a href="https://topdocclinics.com/contact-us/">Contact TopDoc Clinics|Miami</a> today to schedule a consultation.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/hydrafacialscover.png</images> <url>https://topdoctormagazine.com/wellness/skin-care/hydrafacialtreatments/</url> </article> <article> <ID>28665</ID> <title>Celebrating National Farmers Day: Supporting Local Farms for a Sustainable Future</title> <publishDate>2023-10-02 16:00:17</publishDate> <description><div class="et_pb_section et_pb_section_159 et_section_regular" > <div class="et_pb_row et_pb_row_159"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_159 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_1 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_3 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_4 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_5 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_162 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Every year on October 12th, the United States celebrates National Farmers Day, a day dedicated to honoring the hardworking individuals who dedicate their lives to feeding the nation. This day provides us with an excellent opportunity to not only express our gratitude but also to learn more about the vital role farmers play in our lives and how we can support them. In this article, we'll explore the significance of National Farmers Day and offer active ways to support and buy from local farms. &nbsp; <h3>The Importance of National Farmers Day</h3> National Farmers Day serves as a reminder of farmers' essential role in sustaining our communities, economies, and overall well-being. Farmers are the backbone of our food system, working tirelessly to cultivate crops, raise livestock, and provide us with a diverse array of nutritious and delicious products. <img class="wp-image-28845 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/nationalfarmersday2-819x1024.png" alt="" width="819" height="1024" /> <h3>Here are some key reasons why National Farmers Day is worth celebrating:</h3> <ol> <li> Food Security: Farmers are responsible for ensuring a consistent and reliable food supply. They work diligently to grow crops and raise animals, making it possible for us to put meals on our tables daily.</li> </ol> &nbsp; <ol start="2"> <li> Economic Contributions: Agriculture is a significant contributor to the economy. In the United States, it generates billions of dollars in revenue and employs millions of people in various sectors, from farming to food processing and distribution.</li> </ol> &nbsp; <ol start="3"> <li> Environmental Stewardship: Many farmers actively practice sustainable and regenerative farming to protect the environment. Celebrating National Farmers Day encourages these practices, which are essential for a healthy planet.</li> </ol> &nbsp; <ol start="4"> <li> Community Building: Local farmers often play a crucial role in building strong, vibrant communities. They participate in local farmers' markets, educational programs, and community events, fostering a sense of unity and shared purpose.</li> </ol> &nbsp; Let's delve into several ways you can actively support and purchase from local farms now that there is an understanding of the importance of National Farmer's Day. <img class="wp-image-28844 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/nationalfarmersday1-819x1024.png" alt="" width="819" height="1024" /> <h3>Ways to Support Local Farms</h3> <ol> <li> Shop at Farmers' Markets: One of the best ways to support local farmers is by shopping at farmers' markets. These markets provide a direct connection between consumers and producers. You can come across fresh, locally grown produce and artisanal products and even engage in conversations with the farmers. By buying from farmers' markets, you support local agriculture and reduce the carbon footprint associated with long-distance food transportation.</li> </ol> &nbsp; <ol start="2"> <li> Join a Community Supported Agriculture (CSA) Program: CSA programs allow you to purchase a share of a local farm's produce for a season. In return, you receive a weekly or monthly supply of fresh, seasonal items. It's a win-win situation as you get fresh food while providing financial stability to the farm.</li> </ol> &nbsp; <ol start="3"> <li> Visit Farm-to-Table Restaurants: Choose restaurants that prioritize sourcing their ingredients from local farms. When dining out, ask where the food comes from and support establishments that invest in the community's agriculture.</li> </ol> &nbsp; <ol start="4"> <li> Participate in Farm Tours: Many local farms offer tours and educational programs. These experiences allow you to see firsthand how farms produce your food and provide an opportunity to learn about sustainable farming practices.</li> </ol> &nbsp; <ol start="5"> <li> Buy Directly from Farms: Some farms have their own farm stores or offer online platforms where you can purchase their products directly. By buying directly from the farm, you ensure that a more substantial portion of your money goes to the farmers themselves.</li> </ol> &nbsp; <ol start="6"> <li> Support Farm-to-School Programs: Encourage your local schools to participate in farm-to-school programs that promote using locally sourced ingredients in school cafeterias. This supports both local farmers and the health of students.</li> </ol> &nbsp; <ol start="7"> <li> Advocate for Local Farming: Raise awareness about the importance of local agriculture and advocate for policies that support small-scale and sustainable farming practices. Your voice can make a significant difference in shaping local and national agricultural policies.</li> </ol> &nbsp; <ol start="8"> <li> Volunteer on Farms: If you have the time and inclination, consider volunteering on local farms. Many farmers welcome helping hands during busy seasons, and it's an excellent way to learn about farming while directly contributing to the local food system.</li> </ol> &nbsp; <ol start="9"> <li> Choose Seasonal and Local Produce: When shopping at grocery stores, make an effort to choose locally grown and seasonal produce. Look for labels that indicate the origin of the product.</li> </ol> &nbsp; <ol start="10"> <li> Educate Yourself and Others: Take the time to educate yourself and your community about the benefits of supporting local farms. Share information about National Farmers Day and the importance of sustainable agriculture through social media, community events or local school programs.</li> </ol> <img class="aligncenter" src="https://media.giphy.com/media/I4SIM4anScQLuMcm6Z/giphy.gif" alt="" width="734" height="367" /> In conclusion, National Farmers Day is a time to express our gratitude to the dedicated individuals who feed our nation. By actively supporting and buying from local farms, we can ensure a more sustainable and resilient food system, strengthen our communities, and contribute to a healthier planet. Whether you choose to shop at farmers' markets, join a CSA program, or advocate for local farming, every effort counts in building a brighter future for farmers and consumers alike. So, this October 12th, let's celebrate National Farmers Day by taking meaningful actions to support the unsung heroes who nourish our lives.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/nationalfarmersdaycover.png</images> <url>https://topdoctormagazine.com/issues/celebrating-national-farmers-day-supporting-local-farms-for-a-sustainable-future/</url> </article> <article> <ID>28720</ID> <title>Discover Radiant Skin: Your Guide to Microneedling Benefits and Treatment at TopDoc Clinics Miami</title> <publishDate>2023-09-22 09:15:47</publishDate> <description><div class="et_pb_section et_pb_section_160 et_section_regular" > <div class="et_pb_row et_pb_row_160"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_160 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_2 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_6 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_7 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_8 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_163 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Microneedling is a minimally invasive cosmetic procedure that uses tiny needles to create controlled punctures in the skin. This can stimulate the production of collagen and elastin, which are the proteins that give skin its strength and elasticity. Microneedling can address a variety of concerns, including: <ul> <li style="font-weight: 400;" aria-level="1">Acne scars</li> <li style="font-weight: 400;" aria-level="1">Stretch marks</li> <li style="font-weight: 400;" aria-level="1">Wrinkles</li> <li style="font-weight: 400;" aria-level="1">Age spots</li> <li style="font-weight: 400;" aria-level="1">Sun damage</li> <li style="font-weight: 400;" aria-level="1">Hyperpigmentation</li> <li style="font-weight: 400;" aria-level="1">Rosacea</li> <li style="font-weight: 400;" aria-level="1">Melasma</li> </ul> Doctor's offices or medical spas can perform microneedling, which is a safe and effective procedure. The process typically takes about 30 minutes, and no downtime is required. You may experience some redness and swelling immediately after the procedure, but this will usually subside within a few days. <img class="wp-image-28854 alignnone size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/radiant-skin1-1024x536.png" alt="" width="1024" height="536" /> <h2>How Does Microneedling Work?</h2> Microneedling works by creating tiny punctures in the skin. These punctures allow the body's natural healing process to kick in, stimulating collagen and elastin production. Collagen is the protein that gives skin its strength and elasticity, while elastin is the protein that gives skin its flexibility. The increased production of collagen and elastin can lead to several benefits, including: <ul> <li style="font-weight: 400;" aria-level="1">Reduced appearance of wrinkles and fine lines</li> <li style="font-weight: 400;" aria-level="1">Improved skin texture</li> <li style="font-weight: 400;" aria-level="1">Reduced appearance of scars</li> <li style="font-weight: 400;" aria-level="1">Increased skin elasticity</li> <li style="font-weight: 400;" aria-level="1">Improved skin tone and radiance</li> </ul> &nbsp; <h2>Is Microneedling Right for Me?</h2> Microneedling is a safe and effective procedure for most people. However, there are some people who should not get microneedling, including: <ul> <li style="font-weight: 400;" aria-level="1">People with active acne</li> <li style="font-weight: 400;" aria-level="1">People with open wounds or infections on the skin</li> <li style="font-weight: 400;" aria-level="1">People with a history of keloid scarring</li> <li style="font-weight: 400;" aria-level="1">People who are pregnant or breastfeeding</li> </ul> If you are considering microneedling, it is important to talk to your doctor or a qualified medical professional to see if it is right for you. &nbsp; <h2>Getting Microneedling Done at TopDoc Clinics | Miami</h2> TopDoc Clinics Miami is a leading provider of microneedling treatments. Our experienced and qualified team of doctors and nurses will work with you to create a personalized treatment plan that meets your individual needs. Our team performs the microneedling treatments using the latest technology and techniques to ensure that you achieve the best possible results. We also offer a variety of other cosmetic treatments, including laser hair removal, Botox, and fillers. To learn more about microneedling or to schedule a consultation, don't hesitate to contact our team at TopDoc Clinics | Miami today. <div style="width: 1080px;" class="wp-video"> <video class="wp-video-shortcode" id="video-5071-1" width="1080" height="1350" preload="metadata" controls="controls"><source type="video/mp4" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/tdcmicroneedling.mp4?_=1" /><a href="https://topdoctormagazine.com/wp-content/uploads/2023/09/tdcmicroneedling.mp4">https://topdoctormagazine.com/wp-content/uploads/2023/09/tdcmicroneedling.mp4</a></video></div> <h2> </h2> <h2>Here are some additional things to keep in mind about microneedling:</h2> <ul> <li style="font-weight: 400;" aria-level="1">The number of microneedling treatments you need will vary depending on the severity of your skin concerns. Most people need 3-6 treatments spaced 4-6 weeks apart.</li> <li style="font-weight: 400;" aria-level="1">You may experience some redness, swelling, and bruising after the procedure. This is normal and should subside within a few days.</li> <li style="font-weight: 400;" aria-level="1">It is best to avoid sun exposure and the use of harsh skincare products for a few days after the procedure.</li> <li style="font-weight: 400;" aria-level="1">Microneedling is a safe and effective procedure, but it is important to choose a qualified provider.</li> </ul> &nbsp; If you are considering microneedling, we encourage you to schedule a consultation with a qualified medical professional to see if it is right for you. To book your appointment at <a href="https://topdocclinics.com/" target="_blank" rel="noopener">TopDoc Clinics</a> | Miami, visit our<a href="https://topdocclinics.com/" target="_blank" rel="noopener"> website</a> or<a href="https://topdocclinics.com/contact-us/" target="_blank" rel="noopener"> contact us</a> by scanning the QR code.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/TDM_WebImgs_Facebook-LinkedIn-Website-39.png</images> <url>https://topdoctormagazine.com/issues/discover-radiant-skin-your-guide-to-microneedling-benefits-and-treatment-at-topdoc-clinics-miami/</url> </article> <article> <ID>28712</ID> <title>Products, Services and Legacies: An Interview With Jeffrey Luckey</title> <publishDate>2023-09-20 08:59:49</publishDate> <description><div class="et_pb_section et_pb_section_161 et_section_regular" > <div class="et_pb_row et_pb_row_161"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_161 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_3 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_9 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_10 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_11 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_164 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"We want to help doctors expand their practices, grow their businesses, make themselves known through <a href="https://topdoctormagazine.com/" target="_blank" rel="noopener">TopDoctor Magazine</a>, and build relationships with them," said Jeffrey Luckey, TopDoc's Chief Revenue Officer. A veteran of the U.S. Navy, Luckey <a href="https://topdocrx.com/about-us/" target="_blank" rel="noopener">began his post-military career</a> developing and marketing medical products, using the latest technology to improve how physicians deliver healthcare services and help physicians improve their financial health and build their legacies. His involvement in several healthcare businesses has made him a valuable resource to medical professionals. He is a provider of products and services that benefit his clients both personally and professionally. <img class="wp-image-28956 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/IMG_0857-768x1024.jpg" alt="" width="768" height="1024" /> <h2>Products for Health and Hygiene</h2> Luckey's first company developed and marketed portable urinals, the <a href="https://www.linkedin.com/in/jeffrey-luckey-51a77b49/" target="_blank" rel="noopener">Stadium Pal and Stadium Gal</a>, which he successfully sold globally. They were popular enough to be featured on The Late Show and The Big Bang Theory. "I've had an e-commerce business for 25 years, and it's morphed into different things and services," he shared. Luckey has expanded his business to include products to help make the lives of older adults and people with disabilities easier. He founded <a href="https://www.biorelief.com/" target="_blank" rel="noopener">BioRelief, Inc.</a>, which offers various personal hygiene products. &nbsp; <h2>Starting With Top Doctor: The DX Machine</h2> Luckey kept his eyes open for additional services he could offer, and he soon connected with TopDoctor. He began his TopDoctor experience by promoting the <a href="https://topdoctormagazine.com/wellness/lifestyle/a-businessmans-passion-for-healthcare-an-interview-with-mr-restee-collins/" target="_blank" rel="noopener">DX Machine</a>, a diagnostic device that screens for diseases and conditions the patient may not have noticed yet. It quickly processes large volumes of data to accelerate diagnoses, improve decision-making and reduce costs and risks. "We had leads from shows TopDoc participated in. And then there were the other products that started coming along, like UltraMist, a non-invasive device to treat diabetic foot wounds and can be used to help accelerate healing for aesthetics. I worked on them continuously, getting some headway and forming relationships with doctors." he shared. &nbsp; <h2>Helping Doctors Build Their Legacies</h2> Early in 2022, TopDoctor created TopDoc Financial Strategies, a financial service for physicians that offers the financial growth strategies and asset protection used by the top 1%. Built on a foundation of tax law and federal statutory codes, TopDoc Financial Strategies elevates the client's financial health. It operates with the philosophy: We protect doctors so doctors can protect us. Luckey connected with financial expert Christopher Gandy. Top DocFinancial Strategies aims to build clients' wealth and cultivate their legacies through tax strategies and estate planning. This service's advantage is offering trust to doctors and a way to mitigate taxes. <img class="wp-image-28955 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/IMG_0768-768x1024.jpeg" alt="" width="768" height="1024" /> <h3>Professionally Persistent</h3> "The doctors that take advantage of the tax savings program are ones that we have a good relationship with through the magazine or referrals from other doctors. Many we meet at events we sponsor where Chris Gandy speaks on the subject," he explained. It is then Luckey's job to reach out to the doctors. "I do my best to introduce myself and let them know that I will reach out to them to set up a one-on-one with Chris to see how we can help them," he shared. Doctors have busy schedules, so it can take 30 or 40 attempts to reach them. "I use text messages because they are extremely busy, and it's difficult for them to answer their cells. Because of this, Chris says that I am 'professionally persistent,'" he said. Much of Luckey's success is that the people signing on are people he had connected with long ago when he approached them about the DX Machine or UltraMist. "I tell them they already talked to me once before. 'You want to hear about this conversation. You need to hear about this.' And I'm always persistent. As long as I have a cell phone, I text them and text them until they finally say, 'Okay, you're not going away. What do you have to show me," he explained. &nbsp; <h3>Doctors See the Light</h3> Luckey observes that once doctors respond, they are grateful for his persistence. "Everyone who replies and listens so far says they're glad they finally responded. They wonder why they have never heard of this before. They like everything they hear. Once they have their one-on-one with Chris, we usually hear one of three things from them, or sometimes all three," he shared: <ul> <li style="font-weight: 400;" aria-level="1">This is the greatest tax strategy I have ever heard of!</li> <li style="font-weight: 400;" aria-level="1">Where were you ten years ago?</li> <li style="font-weight: 400;" aria-level="1">What do we need to do to get started?</li> </ul> "Now, with a few doctors, every time I call them, they pick up the phone because I've already helped them," Luckey said. "Instead of trying to sell them something, we're saving them money. Some doctors save $70,000 yearly in taxes that they would've paid the IRS. Once you can help a doctor with that, you've earned their respect and ear." He can start discussing other products and services with them, such as the DX Machine and UltraMist, or help them improve their celebrity status by assisting them in getting into TopDoctor Magazine. "It's all about helping them get better patient outcomes, earn more money, build a legacy and protect their assets. That's what motivates me," he added. Luckey is confident that offering these innovative products will grow TopDoctor. "It all comes back to the doctor. The first way to help a doctor is to earn their trust," he concluded. Jeffrey Luckey knows that saving them a significant amount of money is an ideal way to get doctors' attention. He can then introduce other products and services that will significantly benefit their practices and patients.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/jeffluckeycover1.png</images> <url>https://topdoctormagazine.com/research/news/products-services-and-legacies-an-interview-with-jeffrey-luckey/</url> </article> <article> <ID>28706</ID> <title>Mastering Your Diet: The Key to Health and Performance</title> <publishDate>2023-09-18 08:49:46</publishDate> <description><div class="et_pb_section et_pb_section_162 et_section_regular" > <div class="et_pb_row et_pb_row_162"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_162 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_4 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_12 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_13 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_14 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_165 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The diet you are following will either make or break you! A balanced diet will help you maintain a healthy body and reflect positively on your daily performance. Good nutrition is an important aspect of leading a healthy lifestyle. Your diet, combined with physical activity, can help you reach and maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health. Whether you are an athlete, a regular gym goer, or a person who just likes to maintain a healthy body, having a well-rounded diet that fits your needs is a major player towards your goal. <img class="wp-image-28930 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/mastering-your-diet-1024x536.png" alt="" width="1024" height="536" /> Many people find it hard to eat healthy and try to maintain a balance in their lives, especially with the fast-paced life we live. The best advice I can give you is to start with small steps. Small changes lead to bigger ones that will have a positive impact on your diet and your own life. Start by writing down everything you eat and drink on a daily basis. Such a step is very important. Why? After the day ends, you will take 5 minutes to sit and scan your food journal. Look at what you ate today and hold yourself accountable if you ate some high-calorie or fried fast food. You will highlight it in your journal and remember it to avoid making such a mistake again, as your goal is to get healthier. Another essential step that many must remember is reading food labels well. What do I mean by that? Do not only read the kcal and skip the rest of the label. Make sure you check the ingredients well. Oftentimes, there are many preservatives you do not want to put in your body. Check the amount of sugar, sodium content and types of fat in the product. Pick the healthier food for you and your goal. Think of your goals before you eat. Will that food help me get closer to my goal? Is that food needed in my diet? Do not find an excuse or look for justification for a cheat meal. Stick to your diet plan and stay in your lane. Often, people ask their nutritionist or dietitian for a cheat meal before they get close to their goal. That is the wrong way of thinking, and if you see a diet that involves deprivation, then know that any person won't be able to stay on such a diet long-term, and such a diet is not a healthy choice. I am not a fan of the term `cheat meal` because a balanced diet will always provide you with what your body needs, and you won't crave unneeded types of food that can negatively affect your body and delay you from reaching your goal or even performing well at your training. <img class="wp-image-28926 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/alexjamal2-683x1024.jpeg" alt="" width="732" height="1097" /> Fix the bad habits and replace them with good ones. Human beings live by habits. Look at your lifestyle and what led you to where you are. Try to identify unhealthy habits, like sleeping late or eating processed food, and change those habits to good ones that will get you to live a healthy lifestyle. Always aim for high protein. You may be able to live without carbohydrates, but you can't live without protein. A common piece of misinformation is that people think protein is only for muscles and that a lot of protein can negatively affect your health. That is not correct at all. In fact, any person who is highly active on a daily basis will need more protein and amino acids to help his body recover and perform well. Right now, the recommended dietary allowance for protein is low and does not help a normal person stay healthy and strong. Not eating adequate amounts of protein on a daily basis often results in eating other macronutrients, thus affecting our body composition. As for athletes, you will definitely need to be on higher protein than the average person. The diet that you are following has a huge impact on your performance. Let us take an example of a boxer and a long-distance runner. Those two athletes are high-performers on a daily basis until the contest day comes. Most of the time, the boxer needs to make weight on the scale, so his nutritionist or registered dietician puts him on low carbs a few days before and keeps the protein moderate. The long-distance runner will be loading carbohydrates for a few days before. It's very important for all types of athletes to eat according to a plan and take any necessary supplements, go to sleep early to get good rest and stay hydrated all the time. Now that you know how important it is to follow a healthy diet, start today and do not wait for a signal to save your health and save yourself from paying high medical bills from an unhealthy lifestyle. Eating clean and healthy today is less expensive than paying for medicine and hospital bills in the near future. You can find more from Alex at: <a href="http://www.Fitnessresultscoach.com">www.Fitnessresultscoach.com </a> IG: <a href="https://www.instagram.com/thetraineralex/">thetraineralex</a></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/178-Website.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/mastering-your-diet-the-key-to-health-and-performance/</url> </article> <article> <ID>28697</ID> <title>Harvest Chicken and Autumn Vegetable Sheet Pan Dinner</title> <publishDate>2023-09-15 08:33:55</publishDate> <description><div class="et_pb_section et_pb_section_163 et_section_regular" > <div class="et_pb_row et_pb_row_163"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_163 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_5 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_15 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_16 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_17 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_166 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the crisp air of autumn sets in, there's no better way to celebrate the season's bounty than with a comforting and flavorful meal straight from the farm. Our Balsamic Glazed Autumn Chicken with Roasted Vegetables recipe embraces the essence of fall, combining tender chicken breasts marinated in a rich balsamic infusion with a medley of vibrant autumn vegetables. This dish warms the heart and tantalizes the taste buds with its harmonious blend of sweet, savory, and earthy flavors. So head to your local farmers market, pick up the freshest seasonal ingredients, and get the whole family involved in preparing this delicious recipe. Whether you're looking to bring the family together or create a memorable dinner for friends, this farm-to-table delight promises to be a feast for both the eyes and the palate, embodying the very essence of fall's rich and colorful tapestry. <img class="wp-image-28945 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/autumn1-819x1024.png" alt="" width="819" height="1024" /> Servings: 4 Ingredients: For the Chicken and Marinade: - 4 boneless, skinless chicken breasts - 2 tablespoons olive oil - 2 tablespoons balsamic vinegar - 2 cloves garlic, minced - 1 teaspoon dried thyme - Salt and pepper to taste &nbsp; For the Autumn Vegetable Medley: - 2 cups butternut squash, peeled and cubed - 2 cups Brussels sprouts, trimmed and halved - 2 cups sweet potatoes, peeled and cubed - 1 red onion, cut into wedges - 2 tablespoons olive oil - 1 teaspoon dried rosemary - 1 teaspoon dried sage - Salt and pepper to taste &nbsp; Instructions: <ol> <li> Preheat the Oven: Preheat your oven to 400°F (200°C).</li> </ol> &nbsp; <ol start="2"> <li> Marinate the Chicken: In a bowl, whisk together the olive oil, balsamic vinegar, minced garlic, dried thyme, salt, and pepper. Place the chicken breasts in a resealable plastic bag and pour in the marinade. Seal the bag and massage the marinade into the chicken. Let it marinate for at least 15 minutes or up to 1 hour in the refrigerator.</li> </ol> &nbsp; <ol start="3"> <li> Prepare the Vegetables: In a separate large mixing bowl, combine the butternut squash, Brussels sprouts, sweet potatoes, and red onion. Drizzle with olive oil and toss to coat. Sprinkle dried rosemary, dried sage, salt, and pepper over the vegetables, and toss again to evenly distribute the seasonings.</li> </ol> &nbsp; <ol start="4"> <li> Assemble the Sheet Pan Dinner: Line a large baking sheet with parchment paper or lightly grease it. Arrange the marinated chicken breasts on one side of the baking sheet. Place the seasoned vegetables on the other side, ensuring they are spread out in a single layer.</li> </ol> &nbsp; <ol start="5"> <li> Roasting: Transfer the baking sheet to the preheated oven and roast for about 25-30 minutes, or until the chicken is cooked through (reaching an internal temperature of 165°F or 74°C) and the vegetables are tender and slightly caramelized. Halfway through the cooking time, flip the chicken and toss the vegetables for even cooking.</li> </ol> &nbsp; <ol start="6"> <li> Serve: Once the chicken is cooked and the vegetables are roasted to perfection, transfer them to serving plates. The combination of fall flavors and roasted chicken creates a hearty and satisfying meal.</li> </ol> &nbsp; <img class="aligncenter" src="https://media.giphy.com/media/hHZfOv3tpyItG/giphy.gif" alt="" width="716" height="534" /> &nbsp; <ol start="7"> <li> Garnish: For a finishing touch, you can garnish the dish with fresh chopped parsley or a sprinkle of toasted pumpkin seeds.</li> </ol> &nbsp; <ol start="8"> <li> Enjoy: Delight in the warm and comforting flavors of fall with this farm-fresh sheet pan dinner. The balsamic-marinated chicken complements the caramelized sweetness of the autumn vegetables, making it a perfect dish for cozy evenings.</li> </ol></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/farmfresh-recipe.png</images> <url>https://topdoctormagazine.com/issues/harvest-chicken-and-autumn-vegetable-sheet-pan-dinner/</url> </article> <article> <ID>28691</ID> <title>OneSkin: The Most Innovative Way to Treat Your Skin</title> <publishDate>2023-09-13 08:26:14</publishDate> <description><div class="et_pb_section et_pb_section_164 et_section_regular" > <div class="et_pb_row et_pb_row_164"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_164 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_6 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_18 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_19 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_20 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_167 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Pioneering the Future of Health: Carolina Oliveira's Journey in Stem Cell Biology and Anti-Aging</h2> &nbsp; "There are so many potential applications in using stem cell biology science to help people and avoid diseases that affect the health and quality of life for individuals," Carolina Oliveira, co-founder and CEO of OneSkin, said. Oliveira has held a passion for human health and an interest in the sciences since the young age of 15. After obtaining her degree in biochemistry, she went on to get her Ph.D. in stem cell biology and tissue engineering, where she became even more passionate about using her knowledge to help others live a better life and aid in the pursuit of healthy aging. &nbsp; <img class="wp-image-28890 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/Portrait_Carolina-0854_final-683x1024.jpeg" alt="" width="727" height="1089" /> &nbsp; "As a scientist, you always dream of finding a cure for a specific disease. Eventually, I learned that what underlies most of the diseases we research is aging or the accumulation of damage in our cells and tissues over time. So, if we can actually treat aging in the first place, we can help humans in a different way. By slowing down or reversing aging, we help them to live healthier for longer and avoid developing those diseases we are trying to cure," Oliveira said. &nbsp; <h2>OneSkin's Holistic Approach to Longevity</h2> It’s common to notice the physical signs of skin aging at some point in life, but with such a societal focus on skin aesthetics, most people fail to dig deeper into what skin aging means for their overall health. OneSkin created a new approach to address the aging of the skin - the body’s largest organ - first, with the goal of expanding to other tissues later down the line. OneSkin started with skin because skin is an often overlooked but very vital organ with huge impacts on health and the development of age-related diseases. While maintaining skin health with age will likely have a larger impact than we may think on the way we age, OneSkin doesn’t plan to limit its product development to a topical treatment. OneSkin's ultimate goal is to go beyond the skin and treat the whole body to help humans live healthier, better lives and avoid age-related diseases altogether. "Instead of treating diseases, we should treat what's actually causing all of those diseases, and it's aging. The science of the biology of aging and longevity has evolved so much, and scientists have started to find out what drives aging at the cellular level and how this is associated with many diseases," she said. &nbsp; <h2>Revolutionizing “Anti-Aging Skincare” from the Cellular Level</h2> OneSkin wasn’t founded with the goal of launching a product. Rather, the team of longevity scientists started OneSkin as a research platform to test the efficacy of anti-aging products on the market by growing human skin in the lab to replicate the skin tissues and the aging process. Their research platform uncovered the fact that most products don’t treat aging itself but just the symptoms of aging. They were primarily surface-level treatments, and no brands were trying to find and treat the root cause of aging. This is where the team realized that by developing products based on research instead of marketing goals, there was a better way to develop anti-aging products that could target aging at a cellular level. "What we realized that happens with the aging process is the accumulation of damaged cells, also called the senescent cells. These cells start to build up in our tissues as we age, and they basically function like a bad apple in a basket. They start secreting inflammatory signals that spoil the healthy cells around to age faster. And that leads to inflammation, collagen breakdown, and the signs of aging such as sagging, wrinkles, fine lines and so on," Oliveira said. OneSkin hypothesized that by reducing the amount of senescent cells in the skin, healthy cells could proliferate and function more optimally, producing more collagen, improving barrier function, and improving cellular repair mechanisms. So, they set out to find a molecule capable of reducing senescent cells in the skin. After years of research screening over 900 peptides and then optimizing the most promising ones, they developed the OS-01 peptide. "We go to the root cause; we go to the deeper levels of the skin to treat what's causing aging in the first place instead of only treating the surface of the skin," Oliveira said. &nbsp; <img class="wp-image-28891 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/SHOT_1_GROUP_PDP_0969-FINAL_1-1024x683.jpeg" alt="" width="1024" height="683" /> <h2> </h2> <h2>Beyond Just a Business</h2> OneSkin focuses on more than just selling its products, though. They currently support two institutions via continuous donations. One is the Shepherd's Centers of America, a nonprofit that helps older adults continue enjoying their life as they grow older. If older individuals need support with technology, exercising, health or mental health, the Shepherd’s Centers of America aids them. OneSkin seeks to support others with a similar mission, empowering people to enjoy their lives as they age. Lifespan.io is another nonprofit that OneSkin supports. It is a nonprofit that supports research in the field of aging and longevity with an initiative to gather scientists to share their research. As they are currently supporting a project on Alzheimer's, they bring community to those with related diseases and benefit from the new developing technologies in the field of science. Lifespan.io focuses on education and promoting science-backed information so people make better choices today and age better tomorrow. "More and more consumers are demanding science-backed products. For a while, a lot of companies got away with great marketing, but now consumers are looking for real benefits and long-lasting effects," Carolina Oliveira said. OneSkin believes in developing products through the rigor of the scientific process to deliver products that provide lasting benefits to health. They are proud pioneers in an emerging revolution in the anti-aging industry that will allow more consumers to gain access to technologies and products to live better lives. <a href="https://topdocclinics.com" target="_blank" rel="noopener">TopDoc Clinics</a> offers some of the most innovative health care and regenerative medicine in the U.S. Aesthetics and skin health is a passion that TopDoc Clinics and OneSkin have in common. Be on the lookout for OneSkin products at TopDoc Clinics. &nbsp; <img class="wp-image-28892 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/SHOT_3_SCIENCE_1278-FINAL-1024x683.jpeg" alt="" width="1024" height="683" /> &nbsp; <h2>What Sets OneSkin Apart </h2> Not only is OneSkin backed by extensive research and years of product development, but they’re also the first company to use longevity science to do it. OneSkin is the first to develop a novel ingredient targeting cellular senescence, a primary driver of skin aging. Prior to OneSkin's findings, there was no other company using this approach to promote skin age reversal. "Most dermatologists and skincare companies are using common ingredients that have been in the market for over 50 years, such as retinoids or other acids, and while these can promote better-looking skin, they may also cause inflammation and irritation and were not developed specifically to target aging itself," she said. OneSkin has a new approach to target what drives aging at the cellular level and validate the age reversal effects in the lab. This is vital in the approach to treating aging at its root cause and sets them apart from other companies advertising age reversal for your skin. For more information on OneSkin and their products, visit their <a href="https://www.oneskin.co" target="_blank" rel="noopener">website</a> or their social media on <a href="https://www.instagram.com/oneskin.co/?hl=en" target="_blank" rel="noopener">Instagram</a>, <a href="https://www.facebook.com/OneSkinTech/" target="_blank" rel="noopener">Facebook</a> or YouTube, and be sure to check out the testimonials.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/oneskin1.png</images> <url>https://topdoctormagazine.com/issues/oneskin-the-most-innovative-way-to-treat-your-skin/</url> </article> <article> <ID>28684</ID> <title>From Private Chef to Health Crusader: Chef Tzarina's Journey of Transformation Through Food</title> <publishDate>2023-09-11 19:32:40</publishDate> <description><div class="et_pb_section et_pb_section_165 et_section_regular" > <div class="et_pb_row et_pb_row_165"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_165 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_7 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_21 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_22 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_23 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_168 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the world of haute cuisine and culinary artistry, there are chefs who not only tantalize our taste buds but also transform lives through the power of food. Chef Tzarina, the culinary virtuoso gracing the cover of TopDoctor Magazine, is one such remarkable figure. Beyond her culinary prowess, she has ventured into the realm of health and wellness, using her own personal journey as a guiding light to help others navigate the path to a healthier, happier life. &nbsp; <h2>A Culinary Odyssey</h2> Tzarina's food journey began at the early age of 16 when she enrolled in culinary school, where she knew her love for food and people would be combined into a beautiful career and life. As she worked her way through restaurants all over England, she finessed her skills as a chef, delighting the palates of many. Her culinary creations eventually graced the tables of the uber-wealthy, worldly diplomats and those who cherished the exquisite art of gastronomy. However, Tzarina's story isn't just about preparing sumptuous meals; it's about how food became a catalyst for change. &nbsp; <h2>A Personal Health Journey</h2> Life took an unexpected turn when Tzarina found herself battling a relentless foe—endometriosis, diagnosed at the age of 14. Over time, this insidious condition led to the formation of massive tumors and cysts within her body, threatening her health and well-being. Faced with a pivotal choice, she embarked on a difficult global quest for healing and acceptance. Tzarina's journey wasn't just about medical interventions; it was a holistic transformation encompassing diet, lifestyle, exercise, and mental health. She was determined to regain control of her life and health. Her resilience and commitment to her own well-being ultimately led her to discover the transformative power of food. <img class="aligncenter wp-image-28833 size-large" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cheftzarina1-822x1024.png" alt="" width="822" height="1024" /> <h2>Food as Medicine</h2> Food, often underestimated, became Tzarina's primary prescription on her path to recovery. She realized that the choices we make in our diet can profoundly impact our health. Through meticulous research and personal experience, she curated a diet that not only nourished her body but also aided in her healing process. At the time, this was also the only thing that was financially available to her as she was saving for many years for what would become her life-saving surgery. While working alongside many wealthy clients who noticed her skillset and attention to nutrition, many successful individuals contracted her to help them make lifestyle changes, change their diet, detox and even support their journeys to sobriety. When given the opportunity to work with clients' medical teams, evaluate their bloodwork and adjust their diets accordingly, she became a sponge to not only apply these combined practices to her own life but also to those around her. Tzarina's story is a testament to the idea that food can be the first prescription written when someone faces a pivotal moment in their life. Whether by necessity or desire, a shift in dietary habits can lead to profound transformations. Her journey is an inspiration for those who seek a healthier, happier life through food. Her greatest accomplishment to date was serving a client at their private estate with a team of 25 medical professionals to assist with detox and rehabilitation, serving as the culinary leader to a team of 4 cooks to ensure at all hours of the day, they were able to deliver nutritious, delicious and most importantly, effective meals. <h2>Empowering Others</h2> Having triumphed over 15+ years of health challenges, Tzarina is now on a mission—a mission to empower others to take control of their well-being through food. She understands that her experiences, while deeply personal, can resonate with countless individuals facing health-related crossroads. Tzarina's message is clear: you have the power to change your life through the choices you make in your kitchen. <img class="wp-image-28834 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cheftzarina2-822x1024.png" alt="" width="822" height="1024" /> <h2>Extending the Impact</h2> While Tzarina once worked in the most exclusive, private settings, she has now extended her impact to a wider audience. She collaborates with TopDoctor Magazine and teams at TopDoc Clinics around the world to share her knowledge and expertise with readers and clients. Her aim is to provide subscribers with the knowledge and practices employed by the top 1% of the world's population. Through these meaningful collaborations, she aims to motivate TopDoctor Magazine's readers to prioritize their well-being by focusing on nutrition, curated supplement regimens, and wellness plans. The journey to reclaim oneself includes many aspects that TopDoc Clinics help patients with every day. "When you feel like you're on the other side, you get to enjoy the ride and reclaim and embrace how powerful you are. With the right team and people around you, you get to feel amazing, sexy, and vibrant while dealing with challenges that seemingly took away days you can't get back. It's about embracing the present and the future to educate and advocate for a brighter, healthier future." &nbsp; <h2>The Prescription for Transformation</h2> The first prescription to write is a grocery list and meal plan with your wellness team that money-hungry marketing doesn't influence but is curated specifically to YOUR body and wellness goals. Chef Tzarina's message is not just about gourmet dining; it's about the art of living well, and her life's work exemplifies this philosophy. &nbsp; <h2>The Next Chapter</h2> After spending most of her career behind the veils of NDA after NDA, Tzarina took a leap of faith to film with a reality television show that has just aired in the United States with viewership that broke records for the series, excited a large fan base and dealt with some of the toughest issues seen on modern day reality tv. Follow along on her journey as she brings her years of knowledge and expertise to the public, and she herself continues to seek out new information for health, wellness, and anti-aging via her Instagram @cheftzarina and website www.cheftzarina.com.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/171-Website.jpg</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/from-private-chef-to-health-crusader-chef-tzarinas-journey-of-transformation-through-food/</url> </article> <article> <ID>28657</ID> <title>The Secret to Women’s Health: Cycle-Syncing</title> <publishDate>2023-09-06 18:53:52</publishDate> <description><div class="et_pb_section et_pb_section_166 et_section_regular" > <div class="et_pb_row et_pb_row_166"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_166 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_8 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_24 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_25 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_26 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_169 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">There’s a new wellness trend taking the internet by storm, and it’s not just a fad. It’s called cycle-syncing, and it’s the key to unlocking the healthiest version of yourself. &nbsp; <h3>What Does it Mean to “Cycle-Sync?”</h3> <a href="https://www.wholisticallyhannah.com/all/how-to-cycle-sync" target="_blank" rel="noopener">Cycle-syncing</a> refers to catering your lifestyle to your menstrual cycle. That doesn’t just mean eating extra chocolate during your period (which is actually recommended!). The fact is your body has four phases that it goes through cyclically. Your energy levels and hormones drastically shift through the cycle, so your body needs certain nutrients and exercise to thrive through each phase. So, based on what you eat and the exercises you do during each phase, you can optimize your energy and mood. &nbsp; <img class="wp-image-28792 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cyclesyncingmoon-240x300.png" alt="" width="729" height="912" /> <h3> </h3> <h3>The Four Phases of Your Cycle Explained</h3> Let’s start with the fun phase: ovulation. As you know, <a href="https://www.eviemagazine.com/post/everything-you-need-to-know-about-the-ovulatory-phase" target="_blank" rel="noopener">this is your fertile window</a>. The main function of this part of the cycle is to prepare your body for a potential baby. That said, whether or not you’re trying to get pregnant, this is when your body’s at its peak. Everything’s on high: your energy, confidence, and charisma. Think of this as your “summer” phase, where you could take on the world. In this phase, you’ll want challenging workouts and load up on <a href="https://www.eviemagazine.com/post/10-best-foods-for-ovulation" target="_blank" rel="noopener">good carbs and vitamin B</a>. Soak this part in because it’s one of the shortest phases of your cycle. Next up is the <a href="https://www.eviemagazine.com/post/everything-you-need-to-know-about-the-luteal-phase" target="_blank" rel="noopener">luteal phase</a>. This one can feel like an emotional rollercoaster. Starting into this phase, you still feel pretty good since you’ve just come off ovulation. You may not notice you’re going downhill yet because you’re fresh off the peak. But then comes the drop, when your body realizes you’re not pregnant. Your hormones and energy levels are in a freefall, so expect to feel sad or grumpy for no reason. You should start slowing down your workouts and stock up on healthy fats and naturally sweeter foods to help with cravings. This is your “fall” phase as your body gears up for winter—known as your period. &nbsp; <img class="wp-image-28793 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/cyclesyncingchocolate-300x157.png" alt="" width="738" height="386" /> &nbsp; Then your period arrives. While it’s easy to meet this phase with frustration, it’s a natural part of the body. Your energy levels are at their lowest, so take this time to rest and catch up on sleep. It’s your “winter” phase, so don’t feel guilty about hibernating and <a href="https://www.eviemagazine.com/post/5-ways-to-actually-look-forward-to-your-period-instead-of-dreading-it" target="_blank" rel="noopener">focusing on taking care of yourself</a>. Believe it or not, heavy cramping is not normal, so it matters what you do. Rest up and indulge in warm meals, like a heating pad inside your body. Some other things to eat: broccoli to help with cramps, lentils to satisfy cravings, and spinach and dark chocolate to replenish iron and provide magnesium. Following winter is your “spring” time, when your body starts to wake up in your <a href="https://www.eviemagazine.com/post/everything-you-need-to-know-about-the-follicular-phase">follicular phase</a>. Your energy and hormone levels are rising, so you feel like a butterfly coming out of your cocoon. You’re feeling great again as your body prepares for ovulation. This is a great time for fresh fruits and veggies, and you’ll start feeling energized for more intense workouts. &nbsp; <h3>Why It Matters</h3> Simply put, <a href="https://nourishwithbella.com/blog/2021/3/8/cycle-syncing-how-to-optimize-your-life-with-your-cycle" target="_blank" rel="noopener">it’s your health</a>! Getting in touch with your cycle will help you with your fertility. It’ll also allow you to feel your best, achieve the body of your dreams, and enjoy what every phase has to offer. Women’s health is linked to cycle-syncing because it’s simply how a woman’s body works. This is especially important even if you don’t have a normal cycle. In fact, getting into a monthly cycle can help bring back your period (which is a good thing!). Many women struggle with irregular periods, and that likely has to do with most women being unaware of cycle-syncing. Exercising too much, not getting enough sleep, or being constantly stressed can throw off our cycle, which is detrimental to our health. Especially as more women are sounding the alarm on birth control pills, it’s crucial that we are in touch with our cycle. &nbsp; <img class=" alignnone" src="https://media.giphy.com/media/10jniOyQtffjbO/giphy.gif" alt="" width="720" height="435" /> <h3> </h3> <h3>How to Get Started</h3> Here’s how the cycle is roughly broken down: A woman’s cycle is typically 28 days. Your cycle begins when your period starts. The first half of your cycle, days 1-14, are your menstrual and follicular phases. Menstruation is about five days, the rest are your follicular phase. The second half, days 15-28, are your ovulation and luteal phases. Ovulation can be about three to five days, and the rest is your luteal phase. There’s good news if you don’t know how to keep up with that, or if you don’t have a regular cycle. First of all, there are a number of cycle-syncing apps that track it for you. My favorite is <a href="https://28.co" target="_blank" rel="noopener">28 by Evie</a>! This app’s especially great since it provides recommended foods and workouts to help you feel your best. Secondly, if you don’t have a regular cycle, it’s recommended that you still stick to a monthly cycle. Your body will benefit from the routine, which will help regulate you over time. If you don’t know where to start, your first day can be on the next new moon. And thankfully, the app tracks that too! &nbsp; <h3>Conclusion</h3> Women’s bodies are so unique that almost every day of the cycle, our energy levels shift. That’s why we deserve to give our body what it needs so we can enjoy every phase. So, what are you waiting for? I encourage you to try cycle-syncing to unleash your ultimate femininity.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/TDM_WebImgs_Facebook-LinkedIn-Website-32-1.png</images> <url>https://topdoctormagazine.com/issues/the-secret-to-womens-health-cycle-syncing/</url> </article> <article> <ID>28674</ID> <title>Balancing Hormones Naturally: Tips for Women</title> <publishDate>2023-09-04 19:12:20</publishDate> <description><div class="et_pb_section et_pb_section_167 et_section_regular" > <div class="et_pb_row et_pb_row_167"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_167 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_9 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_27 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_28 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_29 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_170 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction </h2> Hormonal imbalances can affect women of all ages, causing a range of physical and emotional symptoms. While medical intervention may be necessary in some cases, there are also natural ways to help balance hormones. This article will explore some fun and educational tips for women to balance their hormones naturally. By incorporating these practices into your daily routine, you can promote hormonal harmony and overall well-being. &nbsp; <h3>1. Prioritize a Healthy Diet </h3> A balanced and nutritious diet plays a crucial role in maintaining hormonal balance. Include a variety of fresh fruits, vegetables, whole grains, and lean proteins in your meals. In addition, certain foods, such as flaxseeds, fatty fish, and cruciferous vegetables like broccoli and kale, can specifically support hormone health. &nbsp; <h3>2. Regular Exercise </h3> Engaging in regular physical activity not only improves overall health but also helps regulate hormones. Exercise stimulates the release of endorphins, which can enhance mood and reduce stress levels. Most days of the week, aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or dancing. &nbsp; <img class="wp-image-28942 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/balancinghormones2-819x1024.png" alt="" width="819" height="1024" /> <h3>3. Stress Management </h3> Chronic stress can disrupt hormone balance. Incorporate stress management techniques into your routine, such as deep breathing exercises, meditation, yoga, or spending time in nature. Find activities that help you relax and unwind, and prioritize them. &nbsp; <h3>4. Adequate Sleep </h3> Sleep is essential for hormone regulation and overall well-being. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine, creating a calm, dark environment to optimize sleep quality. &nbsp; <img class="aligncenter" src="https://media.giphy.com/media/NDUOZHddH9HMI/giphy.gif" alt="" width="730" height="542" /> &nbsp; <h3>5. Avoid Toxins </h3> Toxins found in household cleaning products, personal care items, and pesticides can disrupt hormone balance. Opt for natural and organic alternatives whenever possible. Choose products free of parabens, phthalates, and synthetic fragrances. Additionally, consider using glass or stainless-steel containers for food and beverages instead of plastic. &nbsp; <h3>6. Herbal Supplements </h3> Certain herbal supplements can support hormone balance. Herbs such as maca, chasteberry, and evening primrose oil have been traditionally used to promote hormonal harmony. However, it is essential to consult with a healthcare professional before incorporating any new supplements into your routine. &nbsp; <h3>7. Maintain a Healthy Weight </h3> Maintaining a healthy weight is vital for hormone balance. Excess body fat can lead to hormonal imbalances, particularly in estrogen levels. Aim for a balanced diet and regular exercise to help achieve and maintain a healthy weight. &nbsp; <h3>8. Stay Hydrated </h3> Proper hydration is essential for optimal hormone function. Drink plenty of water throughout the day to help support the body's natural detoxification processes. In addition, reduce your sugary drinks and caffeine intake, as they can disrupt hormone levels. &nbsp; <h2>Conclusion </h2> Balancing hormones naturally is a holistic approach that encompasses various lifestyle factors. Women can promote hormonal harmony by prioritizing a healthy diet, regular exercise, stress management, adequate sleep, toxin avoidance, and herbal supplements. Maintaining a healthy weight and staying hydrated is essential in supporting hormone balance. Remember, it is always recommended to consult with a healthcare professional before making any significant changes to your diet or lifestyle. However, by taking small steps towards balancing your hormones naturally, you can experience improved well-being and vitality in your daily life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/Balancing-Hormones-Naturally.png</images> <url>https://topdoctormagazine.com/issues/balancing-hormones-naturally-tips-for-women/</url> </article> <article> <ID>28648</ID> <title>The Gut-Skin Connection: How a Healthy Gut Leads to Radiant Skin</title> <publishDate>2023-09-04 18:39:40</publishDate> <description><div class="et_pb_section et_pb_section_168 et_section_regular" > <div class="et_pb_row et_pb_row_168"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_168 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_10 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_30 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_31 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_32 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_171 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction</h2> The quest for radiant and healthy skin has been a timeless pursuit. We invest in skincare products, follow rigorous beauty routines and seek the advice of dermatologists. However, what if I told you that the secret to achieving glowing skin may lie not just in what you put on your skin but in what you put in your body? The emerging field of gut-skin health has shed light on the profound connections between a healthy gut and healthy skin. In this article, we will delve into the fascinating relationship between the two and explore how nurturing your gut can lead to a radiant complexion. &nbsp; <h2>Understanding the Gut Microbiome</h2> The gut microbiome is a bustling ecosystem of trillions of microorganisms residing in your gastrointestinal tract, including bacteria, viruses, fungi and other microbes. This complex community plays a crucial role in maintaining overall health. One of its many functions is aiding digestion and absorption of nutrients from the food we consume. However, its influence extends beyond the gut. <img class="wp-image-28900 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/171-Website-1024x536.png" alt="" width="1024" height="536" /> 1. Inflammation and Skin Health Chronic inflammation is a common underlying factor in many skin conditions, such as acne, eczema and psoriasis. Interestingly, the gut is a significant player in regulating inflammation throughout the body. Disrupting the balance of gut bacteria can lead to a condition known as "leaky gut syndrome." In this state, the intestinal barrier becomes more permeable, allowing harmful substances, such as bacteria and toxins, to escape into the bloodstream. These foreign invaders trigger an immune response, leading to systemic inflammation. This inflammation can manifest in the skin, exacerbating skin conditions or even contributing to the development of new ones. Therefore, maintaining a balanced gut microbiome is crucial in preventing and managing skin inflammation. &nbsp; 2. Nutrient Absorption and Skin Health Your gut is responsible for breaking down food and absorbing essential nutrients, including vitamins and minerals crucial for skin health. For example, vitamin A is essential for skin cell production and repair, while vitamin E is a potent antioxidant that helps protect the skin from oxidative stress. When your gut is not functioning optimally, it can hinder the absorption of these vital nutrients, potentially leading to dull, dry or unhealthy-looking skin. &nbsp; 3. Gut-Brain-Skin Axis The gut-brain axis intricately links the gut to the brain, and recent research has revealed that this connection also extends to the skin. Stress and other emotional factors can trigger skin conditions or exacerbate existing ones. These emotional triggers are closely related to the gut-brain-skin axis. When you're stressed or anxious, your gut can react by disrupting the balance of its microbial inhabitants, leading to inflammation and skin issues. Conversely, imbalances in the gut can send signals to the brain that contribute to stress and anxiety, creating a vicious cycle that negatively impacts both gut and skin health. Therefore, managing stress and nurturing your gut can profoundly impact your skin's well-being.</div> </div><div class="et_pb_module et_pb_code et_pb_code_5"> <div class="et_pb_code_inner"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/reel/CyEUIdEOx-R/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:16px;"> <a href="https://www.instagram.com/reel/CyEUIdEOx-R/?utm_source=ig_embed&utm_campaign=loading" style=" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;" target="_blank" rel="noopener"> <div style=" display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0;"></div> <div style="display:block; height:50px; margin:0 auto 12px; width:50px;"><svg width="50px" height="50px" viewBox="0 0 60 60" version="1.1" xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink"><g stroke="none" stroke-width="1" fill="none" fill-rule="evenodd"><g transform="translate(-511.000000, -20.000000)" fill="#000000"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style=" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;">View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div> <div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div> <div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"> <div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"> <div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div> <div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div> <div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style=" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CyEUIdEOx-R/?utm_source=ig_embed&utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank" rel="noopener">A post shared by TopDoctor Magazine (@topdoctormagazine)</a></div></blockquote> <script async src="//www.instagram.com/embed.js"></script></div> </div><div class="et_pb_module et_pb_text et_pb_text_172 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Probiotics and Prebiotics: Your Skin's Best Friends</h2> Now that we understand the connection between the gut and skin, let's explore how to promote a healthy gut microbiome and, in turn, improve skin health. Probiotics and prebiotics are two essential components in this quest. &nbsp; 1. Probiotics: The Gut's Superheroes Probiotics are live microorganisms that offer various health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria because they help maintain a balanced gut microbiome. Fermented foods like yogurt, kefir, kimchi, sauerkraut, and some supplements contain probiotics. When you consume probiotics, they populate your gut, crowding out harmful bacteria and helping to restore balance. This can aid in reducing inflammation, improving nutrient absorption, and supporting overall gut health, all of which contribute to healthier skin. &nbsp; <h3>2. Prebiotics: Food for Your Gut Microbes</h3> Prebiotics are non-digestible fibers found in certain foods that nourish the beneficial bacteria in your gut. They serve as food for probiotics and help them thrive. Prebiotics-rich foods include garlic, onions, leeks, asparagus and bananas. Incorporating prebiotic-rich foods into your diet can create a favorable environment for probiotics to flourish. This synergy between prebiotics and probiotics promotes a harmonious gut microbiome, positively impacting your skin's appearance and health. &nbsp; <img class="wp-image-28899 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/Issue-171-Insta-1-819x1024.png" alt="" width="819" height="1024" /> &nbsp; <h2>Diet and Lifestyle for a Radiant Complexion</h2> In addition to probiotics and prebiotics, your overall diet and lifestyle play a pivotal role in nurturing both your gut and skin health. Here are some tips to achieve a radiant complexion: <ol> <li> Eat a Balanced Diet: Consume a variety of whole foods, including fruits, vegetables, lean proteins and whole grains. This provides essential nutrients for your skin and supports a diverse gut microbiome.</li> <li> Stay Hydrated: Proper hydration is essential for maintaining skin moisture and elasticity. Aim to drink enough water throughout the day.</li> <li> Reduce Sugar and Processed Foods: High sugar intake and processed foods can disrupt the gut microbiome and promote inflammation. Limit these in your diet.</li> <li> Manage Stress: Practice stress-reduction techniques such as meditation, deep breathing, yoga or mindfulness to keep the gut-brain-skin axis in balance.</li> <li>Get Adequate Sleep: Quality sleep is essential for skin regeneration and overall health. Aim for 7-9 hours of sleep per night.</li> <li> Limit Alcohol and Caffeine: Excessive alcohol and caffeine intake can dehydrate the skin and disrupt sleep patterns. Use them in moderation.</li> </ol> &nbsp; <h2><img class="aligncenter" src="https://media.giphy.com/media/7PK51oAq6EcUnrQYmW/giphy-downsized-large.gif" alt="" width="737" height="737" /></h2> <h2> </h2> <h2>Conclusion</h2> The connection between a healthy gut and healthy skin is undeniable. Your gut microbiome influences inflammation, nutrient absorption and the gut-brain-skin axis, all of which are crucial for skin health. By incorporating probiotics and prebiotics and adopting a balanced diet and lifestyle, you can nurture your gut and achieve a radiant complexion from within. So, the next time you invest in skincare products, remember to invest in your gut's well-being for truly glowing and healthy skin.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/09/171-Website-1024x536.png</images> <url>https://topdoctormagazine.com/issues/the-gut-skin-connection-how-a-healthy-gut-leads-to-radiant-skin/</url> </article> <article> <ID>28528</ID> <title>Nobel-Prize Inspired Innovation: Centropix Pioneers A New Era In Wellness Technology</title> <publishDate>2023-08-24 20:32:53</publishDate> <description><div class="et_pb_section et_pb_section_169 et_section_regular" > <div class="et_pb_row et_pb_row_169"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_169 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_11 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_33 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_34 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_35 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_173 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Alternative wellness usually conjures thoughts of essential oils, homeopathic remedies, acupuncture needles and yoga. But now, holistic care is rising to a level of Nobel-prize-winning science, incorporating physics, chemistry, and electromagnetic technology — finally addressing the root cause of biological imbalance. Centropix is a world-renowned company doing just that. They have innovated a patented range of electromagnetic field and frequency applications integrated into a luxurious range of products and experiences. Think Apple — but wellness. Thousands of individuals battling burnout, overload at work, and an overall lack of energy are already using KLOUD to regain peak energy levels, boost productivity, and feel a surge in vitality throughout the day. “Having invested the past 25 years within a well-established industry that spans seven decades, boasting credibility, I recognized a distinct absence of innovation. This realization compelled me to pioneer the next-generation PEMF technology, named Kloud.” Nik Gleim <img class="wp-image-28628 alignright" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/kafka1-822x1024.png" alt="" width="371" height="462" />Centropix is creating a category of its own. At the helm of Centropix technology is the world's foremost expert in the Pulse Electromagnetic Field — Prof. Dr. Wolf A. Kafka, leading Physicist, Neurophysiologist, and former professor at the world-renowned Max Planck Institute. Prof. Dr. Wolf A. Kafka has dedicated over 25 years to perfecting the most advanced electromagnetic signal available today. PEMF, or pulsed-electromagnetic field, is not a new space or realm for holistic wellness. The industry goes back to the 1950s and is well-known throughout Europe, particularly in German-speaking countries. PEMF uses electromagnetic fields and brings energy to support the natural regulation processes, thereby improving health and well-being. In the past, PEMF devices have been bulky, non-portable, and limited to a narrow range of signals. Not anymore. Centropix’s founders, George Gasich and Nik Gleim, saw these limitations in the PEMF space and set out to solve them. And that’s exactly what they’ve done. <img class="wp-image-28627 alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixbag-438x1024.png" alt="" width="182" height="425" />“Unlike other PEMF devices, the signal coming from KLOUD is gentle but powerful. I like to take a mid-day session, or what I call a BioHacking nap on it, to help me recharge without caffeine and relax at the same time so I can continue with my busy and active lifestyle. It takes aches and post-workout soreness out of my muscles, helps me feel more balanced, and really makes a huge difference when I am traveling and changing time zones. It comes everywhere with me - on the plane, in the mountains adventuring, and to the office to keep me going all day without stimulants. Katrine Volynsky | CEO Cellular Regeneration. Landing the esteemed German Design Award, KLOUD, Centropix’s flagship product, is both wireless and app-driven, allowing you to choose and experience the benefits across a full range of therapies — wherever you go! Centropix’s founders, George Gasich and Nik Gleim, saw these limitations in the PEMF space and set out to solve them. And that’s exactly what they’ve done. "As Chief Marketing Officer and Copywriter at Performance Golf, I have a busy schedule — 12-hour days, over a hundred employees to manage, and a fourteen-year-old daughter to raise. Maximum energy and productivity are essential to my success. The Centropix KLOUD plays a huge role in my daily routine, providing a boost in sustained energy during work, and enhanced relaxation before bed. I've tried dozens of other "biohacking" solutions, and nothing compares to the impact I've experienced with KLOUD." Donnie French, Performance Golf, CMO | World's Largest Online Golf Company <img class="wp-image-28625 alignnone size-full" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixflyer.png" alt="" width="2560" height="1592" /> <h3>Here’s What A Session On KLOUD Looks Like </h3> On KLOUD, a session begins with lying or sitting comfortably on an applicator or mat. Depending upon the time of day and the needs of the body, pick the program that best suits your desired outcome. Simply choose one of five different programs: relax, balance, energize, synchronize, transform— and enjoy! <img class="wp-image-28624 alignnone" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixapp.png" alt="" width="840" height="444" /> The electromagnetic fields are designed to pass through the body and gently activate the molecules involved in regulation and self-healing processes— without any discomfort. <img class="wp-image-28623 alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixbodybuilder.png" alt="" width="246" height="232" />“I am Nils Biermordt, a three-time world champion in the bench press, an avid athlete, and a dedicated bodybuilder. As a Centropix user, I primarily leverage the Kloud platform to enhance my recovery, optimize my nutritional intake, and elevate my training performance, all aimed at achieving greater muscle growth.” The applicator, or mat, is available in two different sizes. The full-body mat is designed for systemic therapy. The smaller size, KLOUD Mini, is for localized applications — and is easy to take with you anywhere you go. This means the KLOUD Mini is easily used in your car, on the plane, or at your desk. Using KLOUD for 15 minutes twice daily is recommended for maximum benefits. The prestigious <a href="https://topdocclinics.com/location/miami-brickell/" target="_blank" rel="noopener">TopDoc Clinics Miami</a>, at the Four Seasons in Brickell, and many other high-end medical clinics currently offer Centropix to their guests. The service has improved the lives of many in the Miami area at the holistic clinic and will continue to do so as Centropix expands across the world. TopDoc Clinics in Miami Brickell offers Centropix and many other holistic services. <img class="wp-image-28622 aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/centropixpemfmats-e1695327198701-1024x624.png" alt="" width="807" height="491" /> "Members of TopDoc Clinic's Bio-Optimized program have reported a range of tangible benefits attributed to their use of the Kloud product. These benefits include significantly improved energy levels, more efficient recovery after physical activities, enhanced sleep quality, and notable relief from various forms of physical discomfort. The positive outcomes experienced by these members underscore the potential of the Kloud to optimize biological functions and contribute to an overall sense of well-being." -The TopDoc Clinic’s Team Prof. Dr. Fred Harms for Scientific Advocate Prof. Dr. Fred Harms taught as a Professor of Healthcare Management at the Mayes College of Healthcare Business and Policy, University of the Sciences, Philadelphia, Pennsylvania, USA. Since 2013, he has headed the Institute for Preventive Medicine and Health Services Research together with Prof. Dr. Dorothee Gänshirt at Sigmund Freud Private University Vienna, Austria. The Institute works in cooperation with various European health institutions on developing strategies for prevention, compliance, and disease management of chronic diseases and evaluating the potential benefits of medical innovations for patient care. Among his other numerous activities and memberships, he is a strong supporter of the KLOUD. <img class="wp-image-28621 alignleft" src="https://topdoctormagazine.com/wp-content/uploads/2023/09/george1-739x1024.png" alt="" width="402" height="557" />"We surpass all other nations in healthcare expenditure, but paradoxically, we hold the unenviable title of being the unhealthiest society globally. Not only is this approach ineffective, but it also lacks economic sustainability." George Gasich, Co-founder <h3>Centropix Is More Than Just a Wellness Technology Company — It’s A Wellness Movement </h3> Centropix was created not only to ignite a wave of personal health transformations worldwide but also to empower individuals with resources, including knowledge, awareness, and economic opportunities to live life to the fullest. The name Centropix derives from the word “Centropy,” which is the opposite of “entropy” (the tendency towards death and chaos). Centropy means “life, harmony, and order.” Constructive versus destructive. Centropix aims to construct, grow, and nurture a community of like-minded individuals committed to changing the world — one molecule at a time. <a href="https://docs.google.com/forms/u/1/d/e/1FAIpQLSeJ7b3TeBJhRRjQM39ifk1scSXIe3g4AZ8GJlsqabeAJHAe9A/formResponse?pli=1">To learn more about Centropix, click on this link.</a></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Centropix.png</images> <url>https://topdoctormagazine.com/issues/issue-170/nobel-prize-inspired-innovation-centropix-pioneers-a-new-era-in-wellness-technology/</url> </article> <article> <ID>28520</ID> <title>Vibrant Delights: A Recipe for Roasted Balsamic Vegetables</title> <publishDate>2023-08-22 20:16:57</publishDate> <description><div class="et_pb_section et_pb_section_170 et_section_regular" > <div class="et_pb_row et_pb_row_170"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_170 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_12 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_36 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_37 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_38 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_174 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When it comes to side dishes, nothing complements a main course quite like a medley of perfectly roasted vegetables. Not only do they add a burst of color to your plate, but they also provide a healthy and flavorful accompaniment to any meal. If you're looking to elevate your veggie game and tantalize your taste buds, this recipe for roasted balsamic vegetables is just what you need. &nbsp; <h3>Ingredients:</h3> <ul> <li style="font-weight: 400;" aria-level="1">2 cups Brussels sprouts, trimmed and halved</li> <li style="font-weight: 400;" aria-level="1">2 cups baby carrots</li> <li style="font-weight: 400;" aria-level="1">1 red bell pepper, sliced</li> <li style="font-weight: 400;" aria-level="1">1 yellow bell pepper, sliced</li> <li style="font-weight: 400;" aria-level="1">1 red onion, cut into wedges</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons olive oil</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons balsamic vinegar</li> <li style="font-weight: 400;" aria-level="1">2 cloves of garlic, minced</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon dried thyme</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon salt</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon black pepper</li> </ul> &nbsp; <h3>Instructions:</h3> <ol> <li style="font-weight: 400;" aria-level="1">Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.</li> <li style="font-weight: 400;" aria-level="1">In a large mixing bowl, combine the Brussels sprouts, baby carrots, bell peppers, and red onion wedges.</li> <li style="font-weight: 400;" aria-level="1">In a separate small bowl, whisk together the olive oil, balsamic vinegar, minced garlic, dried thyme, salt, and black pepper. This flavorful marinade will coat the vegetables, enhancing their natural flavors.</li> <li style="font-weight: 400;" aria-level="1">Pour the marinade over the vegetables and toss well, ensuring every piece is coated evenly. Allow the vegetables to marinate for at least 10-15 minutes to allow the flavors to meld together.</li> <li style="font-weight: 400;" aria-level="1">Transfer the marinated vegetables to the prepared baking sheet, spreading them out in a single layer. This ensures that they roast evenly and develop a delicious caramelization.</li> <li style="font-weight: 400;" aria-level="1">Place the baking sheet in the preheated oven and roast the vegetables for approximately 25-30 minutes or until they are tender and golden brown. Toss them halfway through the cooking process to ensure even browning.</li> <li style="font-weight: 400;" aria-level="1">Once roasted to perfection, remove the vegetables from the oven and transfer them to a serving dish. Drizzle any remaining marinade from the baking sheet over the vegetables for an extra burst of flavor.</li> <li style="font-weight: 400;" aria-level="1">Serve the roasted balsamic vegetables as a vibrant and nutritious side dish alongside your favorite main course. They pair wonderfully with roasted meats, grilled chicken, or even as a standalone vegetarian option.</li> </ol> &nbsp; Prepare to be captivated by the enticing aromas and vibrant colors of these roasted balsamic vegetables. The combination of caramelized sweetness from the balsamic vinegar, earthy flavors from the roasted veggies, and hints of garlic and thyme create a harmonious symphony of taste on your palate. So elevate your meals with this delightful side dish, and watch as the roasted balsamic vegetables steal the spotlight on your dinner table.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Vibrant-Delights.png</images> <url>https://topdoctormagazine.com/issues/issue-170/vibrant-delights-a-recipe-for-roasted-balsamic-vegetables/</url> </article> <article> <ID>28512</ID> <title>Protein Needs as We Age | Jackie Kaminski MS, RDN</title> <publishDate>2023-08-20 20:04:11</publishDate> <description><div class="et_pb_section et_pb_section_171 et_section_regular" > <div class="et_pb_row et_pb_row_171"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_171 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_13 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_39 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_40 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_41 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_175 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Protein! The King of Macronutrients! By now, the health and fitness industry has shed an abundance of light on the importance of protein in your diet. But… do your protein needs change as you age? Is the recommended dose of 20-30g of protein per meal or post-workout sufficient to induce that muscle-building response across the lifespan? The answer, unfortunately, is no. If you're wondering why, after age 50, the same nutrition tactics that might've once worked in your youth are no longer working, here's why. Muscle mass decreases at a rate of 1-8% per decade after the age of 30 and becomes more significant after the age of 60 (1). These losses occur partly due to alterations inside cells affecting muscle fiber size, muscle cell number, reduction of ATP and glycolytic enzymes, and blunted responses to meal ingestion. Hormonal changes also play a prominent role in the ability to build muscle. By the age of 60, a majority of men will experience significant drops in testosterone levels that decrease to levels below normal youthful values. Similarly, menopause is a significant life event where women experience more difficulty maintaining and building lean mass. So, if all these physiological changes are occurring, what is the new required stimulus to help boost protein synthesis or the muscle-building response via food? The optimal protein intake to create a maximal anabolic or muscle-building response in elderly individuals is 35-40g of protein per meal or 0.40g/kg/meal of high-quality protein. It is recommended to have a total daily protein intake of 1.2-2g/kg per day. So, for an individual weighing 150 lb., that would equate to a total daily protein intake of 82-136g per day. Several studies have demonstrated the need for higher protein doses in elderly individuals. One study evaluated lean body mass changes in men and women with an average age of 74.5 years. Protein intake was separated into five quartiles ranging from daily intakes of 0.8-1.2g/kg/day. The group in the highest quartile lost 40% less lean muscle mass than those in the lowest quartile group (3). Another study looking at muscle protein response following protein ingestion in young and older men found that a dose of 40g of high-quality protein was required to maximize muscle protein synthesis (5). &nbsp; <h3>Does Protein Timing Matter?</h3> Protein timing has been a long-debated topic. Should you split your daily protein needs evenly throughout the day, or can you consume everything you need in a single bolus? Meeting total daily protein needs in a day is the most important. However, it is recommended to evenly space protein feedings throughout the day for exercising individuals. Consuming 35-40g of protein every 3-4 hours and within 2 hours after exercise will offer the greatest benefit in maintaining and building lean body mass. It is more important for women to consume protein as soon as possible after exercise. &nbsp; <h3>Protein Quality</h3> Maximizing muscle protein synthesis is also largely dependent on the type and amount of dietary protein consumed. Leucine, an amino acid, is the most potent muscle-building stimulator. Therefore, a high-quality protein will contain roughly 3g of leucine per 35-40g serving of protein. High-quality proteins are any animal-based protein. Examples include fish, eggs, chicken, beef, turkey, and milk products. If you consume a plant-based diet, you will need to consume a larger protein bolus to achieve the same anabolic response. Plant proteins often lack one or more essential amino acids and are typically low in leucine. Additionally, the fiber and the presence of other phytochemicals blunt the absorption of proteins present in various plant-based sources. &nbsp; <h3>Muscle Building Supplements &amp; Latest Findings</h3> What are the best muscle-building supplements for individuals as they age? The more obvious supplements would be protein powders and amino acids. When it comes to protein powders, fast-absorbing protein (whey) will be more beneficial than slow-digesting proteins (casein) in order to achieve a maximal protein synthetic response, especially after exercise. Amino acids are the simplest form of protein and, therefore, will have the fastest absorption rates. While protein consumption after exercise is required to enhance muscle protein synthesis, research has also shown really great benefits to supplementing with protein during exercise in older individuals. One study showed a 30-40% increase in muscle mass and strength when consuming protein during prolonged resistance training. When purchasing amino acids, aim to get an essential amino acid that contains approximately 10g of EAA's (essential amino acids) per serving. Newer research has also shown some incredible benefits to consuming a 40g protein bolus right before bed. When elderly subjects consumed a 40g bolus of casein protein before bed, overnight muscle protein synthesis rates were 22% greater than individuals who consumed a placebo. Creatine is a naturally occurring collection of amino acids that exists naturally within the muscles, brain and, to a small extent, the testes in men. Creatine is responsible for increasing muscle mass and strength. For older individuals, especially active older individuals, creatine has been shown to be a great aid in maintaining and building lean muscle mass. Recommended doses can range from 2-10g/day. Collagen is the body's most abundant form of structural protein, making up connective tissues, skin and tendons. As we age, the body produces less collagen, leading to thinner skin and an increased risk for joint and tissue injury. Many studies have indicated that the use of daily collagen protein aided in reducing joint discomfort, improved bone mineral density, and increased lean body mass in elderly individuals. <h3>Conclusion</h3> As we age, many different physiological changes take place that can accelerate the loss of muscle mass, increase the risk of injury, and make it harder to enjoy day-to-day activities. However, by maintaining an active lifestyle and making minor adjustments to your diet, you can significantly mitigate the adverse effects of aging. When it comes to diet, consuming protein is going to be the most important factor in order to build and maintain lean mass. As we age, consuming rich protein sources in larger boluses is more vital since the muscle protein synthesis response to food is blunted. To maximize your muscle-building potential, follow these steps: <ul> <li style="font-weight: 400;" aria-level="1">Consume 35-40g of protein every 3-4 hours</li> <li style="font-weight: 400;" aria-level="1">Consume 40g of whey protein after exercise</li> <li style="font-weight: 400;" aria-level="1">Consume 40g of casein protein before bed</li> <li style="font-weight: 400;" aria-level="1">Combine a collagen protein powder with your protein supplement to enhance joint health</li> <li style="font-weight: 400;" aria-level="1">Consume 10g of essential amino acids during training to enhance muscle protein synthesis</li> <li style="font-weight: 400;" aria-level="1">Consume 5g of creatine per day to increase muscle mass and strength</li> </ul> Protein is still the king of macronutrients! It just becomes more important as we age. Jackie Kaminski- Registered Sports Dietitian Based Out of South Florida. Owner and CEO of Her Company: The Fight Nutritionist. You can find Jackie at <a href="https://thefightnutritionist.com/" target="_blank" rel="noopener">https://thefightnutritionist.com</a> or on Instagram @thefightnutritionist &nbsp; <h3>Sources:</h3> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/" target="_blank" rel="noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/" target="_blank" rel="noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/</a> <a href="https://www.sciencedirect.com/science/article/pii/S0002916523234486?via=ihub" target="_blank" rel="noopener">https://www.sciencedirect.com/science/article/pii/S0002916523234486?via=ihub</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208946/" target="_blank" rel="noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208946/</a> https://www.gssiweb.org/sports-science-exchange/article/sse-160-dietary-protein-to-support-active-aging#:~:text=A 30-40 g dose,rates in the older adult. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4#:~:text=Ingesting a 20–40 g,body composition and performance outcomes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/#:~:text=Conclusions-,Protein ingested prior to sleep is effectively digested and absorbed,in both young and old. <a href="https://www.drstacysims.com/blog/should-women-take-collagen-supplements" target="_blank" rel="noopener">https://www.drstacysims.com/blog/should-women-take-collagen-supplements</a> <a href="https://www.cell.com/heliyon/pdf/S2405-8440(23)02168-0.pdf" target="_blank" rel="noopener">https://www.cell.com/heliyon/pdf/S2405-8440(23)02168-0.pdf</a> <a href="https://link.springer.com/article/10.1007/s00726-021-03072-x" target="_blank" rel="noopener">https://link.springer.com/article/10.1007/s00726-021-03072-x</a></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Protein-needs-as-we-age.png</images> <url>https://topdoctormagazine.com/issues/issue-170/protein-needs-as-we-age-jackie-kaminski-ms-rdn/</url> </article> <article> <ID>28504</ID> <title>Navigating Menstrual Pain and Irregularities: Understanding and Managing Common Challenges</title> <publishDate>2023-08-18 19:48:33</publishDate> <description><div class="et_pb_section et_pb_section_172 et_section_regular" > <div class="et_pb_row et_pb_row_172"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_172 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_14 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_42 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_43 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_44 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_176 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction:</h2> Menstruation is a natural process that occurs in the lives of most women. While it is a normal part of a woman's reproductive cycle, many experience discomfort and irregularities during their periods. Menstrual pain and irregularities can significantly impact a woman's physical and emotional well-being. This article aims to provide a comprehensive overview of menstrual pain and irregularities, their potential causes, and effective management strategies. &nbsp; <h2>Understanding Menstrual Pain:</h2> Menstrual pain, also known as dysmenorrhea, refers to the cramping sensation experienced by women during menstruation. It is one of the most common menstrual complaints and can vary in severity. Primary dysmenorrhea occurs without any underlying medical conditions, while an underlying condition, such as endometriosis or uterine fibroids, causes secondary dysmenorrhea. &nbsp; <h2>Causes of Menstrual Pain:</h2> <ol> <li style="font-weight: 400;" aria-level="1">Prostaglandins: During menstruation, the uterine lining releases chemicals called prostaglandins, which cause the uterus to contract, resulting in pain.</li> <li style="font-weight: 400;" aria-level="1">Hormonal imbalances: Fluctuations in hormones such as estrogen and progesterone can increase menstrual pain.</li> <li style="font-weight: 400;" aria-level="1">Endometriosis: A condition where the tissue that lines the uterus grows outside of it, leading to severe pain during menstruation.</li> <li style="font-weight: 400;" aria-level="1">Uterine fibroids: These are non-cancerous growths in the uterus that can cause pain and heavy bleeding.</li> </ol> &nbsp; <h2>Managing Menstrual Pain:</h2> <ol> <li style="font-weight: 400;" aria-level="1">Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen sodium can help alleviate menstrual pain by reducing prostaglandin levels and easing uterine contractions. Always follow the recommended dosage instructions and consult a healthcare provider if the pain persists or worsens.</li> <li style="font-weight: 400;" aria-level="1">Heat therapy: Applying a heating pad or a warm bath can provide soothing relief by relaxing the muscles and reducing cramping.</li> <li style="font-weight: 400;" aria-level="1">Exercise and relaxation techniques: Regular physical activity and techniques like yoga, deep breathing, and meditation can help alleviate menstrual pain by promoting muscle relaxation and reducing stress.</li> <li style="font-weight: 400;" aria-level="1">Hormonal birth control: Certain contraceptives, such as oral contraceptive pills, hormonal patches, or intrauterine devices (IUDs), can help regulate menstrual cycles and reduce pain.</li> </ol> &nbsp; <h2>Understanding Menstrual Irregularities:</h2> Menstrual irregularities refer to abnormal variations in the menstrual cycle, such as cycle length, duration, or flow changes. Common types of menstrual irregularities include: <ol> <li style="font-weight: 400;" aria-level="1">Amenorrhea: Factors such as pregnancy, hormonal imbalances, polycystic ovary syndrome (PCOS), or excessive exercise can cause the absence of menstrual periods.</li> <li style="font-weight: 400;" aria-level="1">Menorrhagia: Excessively heavy or prolonged menstrual bleeding may indicate underlying conditions like hormonal imbalances, uterine fibroids, or bleeding disorders.</li> <li style="font-weight: 400;" aria-level="1">Oligomenorrhea: Infrequent or irregular periods characterized by longer gaps between cycles or irregular bleeding.</li> </ol> &nbsp; <h2>Managing Menstrual Irregularities:</h2> <ol> <li style="font-weight: 400;" aria-level="1">Lifestyle modifications: Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and stress management, can help regulate menstrual cycles and reduce irregularities.</li> <li style="font-weight: 400;" aria-level="1">Hormonal therapies: In cases of hormonal imbalances, healthcare providers may recommend hormonal therapies, such as birth control pills or hormone replacement therapy, to regulate the menstrual cycle.</li> <li style="font-weight: 400;" aria-level="1">Medications: Doctors may sometimes prescribe medications like tranexamic acid to manage heavy menstrual bleeding.</li> <li style="font-weight: 400;" aria-level="1">Surgical interventions: In severe cases of menstrual irregularities caused by conditions like fibroids or endometriosis, surgical interventions may be necessary.</li> </ol> &nbsp; <h2>Conclusion:</h2> Menstrual pain and irregularities can significantly impact a woman's quality of life, but they are not something to suffer silently. Women can navigate these challenges and find relief by understanding the potential causes and effective management strategies. Remember, it is essential to consult a healthcare provider if you experience severe or persistent pain or notice any significant changes in your menstrual cycle, as they can help determine the underlying cause and provide appropriate treatment options.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Navigating-Menstrual-Pain-and-Irregularities.png</images> <url>https://topdoctormagazine.com/issues/issue-170/navigating-menstrual-pain-and-irregularities-understanding-and-managing-common-challenges/</url> </article> <article> <ID>28493</ID> <title>Pregnancy Nutrition: Eating for Two and Nurturing Self-Care</title> <publishDate>2023-08-16 19:31:38</publishDate> <description><div class="et_pb_section et_pb_section_173 et_section_regular" > <div class="et_pb_row et_pb_row_173"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_173 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_15 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_45 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_46 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_47 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_177 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction: </h2> Pregnancy is a remarkable journey that brings both joy and responsibility. As an expectant mother, taking care of your well-being becomes essential for your health and the optimal development of your growing baby. One crucial aspect of this self-care is pregnancy nutrition, where nourishing your body with the right foods becomes vital. In this article, we will explore the significance of eating for two during pregnancy and how it ties into the concept of self-care, empowering you to make informed choices for a healthy and happy pregnancy. &nbsp; <h2>Nutritional Needs During Pregnancy: </h2> During pregnancy, your body undergoes numerous changes to support the growth and development of your baby. Adequate nutrition plays a pivotal role in ensuring healthy fetal development, reducing the risk of complications, and maintaining your overall well-being. Here are some key nutrients and their sources that are essential for a balanced pregnancy diet: <ol> <li style="font-weight: 400;" aria-level="1">Folate: Crucial for fetal neural tube development, found in leafy greens, legumes, and cereals.</li> <li style="font-weight: 400;" aria-level="1">Iron: Required for oxygen transport, found in lean meats, seafood, beans, and whole grains.</li> <li style="font-weight: 400;" aria-level="1">Calcium: Essential for bone development, found in dairy products, leafy greens, and plant-based milk.</li> <li style="font-weight: 400;" aria-level="1">Omega-3 Fatty Acids: Promote brain and eye development and are found in fatty fish, chia seeds, and walnuts.</li> <li style="font-weight: 400;" aria-level="1">Vitamin D: Assists in calcium absorption, found in sunlight, fortified dairy products, and fatty fish.</li> <li style="font-weight: 400;" aria-level="1">Protein: Important for tissue growth and repair, found in lean meats, poultry, fish, eggs, legumes, and dairy products.</li> <li style="font-weight: 400;" aria-level="1">Fiber: Aids in digestion and prevents constipation, found in whole grains, fruits, vegetables, and legumes.</li> </ol> &nbsp; <h2>The Connection Between Pregnancy Nutrition and Self-Care: </h2> Self-care encompasses nurturing physical, mental, and emotional well-being. Prioritizing pregnancy nutrition is fundamental to self-care, demonstrating your commitment to yourself and your unborn child. Here's how pregnancy nutrition ties into self-care: <ol> <li style="font-weight: 400;" aria-level="1">Physical Well-being: A balanced and nutrient-rich diet supports your body's changing needs during pregnancy. Consuming wholesome foods provides the necessary energy and nutrients to maintain your health, reduce fatigue, and alleviate pregnancy discomforts.</li> <li style="font-weight: 400;" aria-level="1">Emotional Wellness: Pregnancy can bring a range of emotions, and proper nutrition can positively impact your mood. Certain foods, such as those rich in Omega-3 fatty acids and complex carbohydrates, help regulate mood and support mental well-being, fostering a positive and balanced emotional state.</li> <li style="font-weight: 400;" aria-level="1">Bonding with Your Baby: Sharing nourishing meals with your baby in mind can be a beautiful bonding experience. Engaging in mindful eating practices, focusing on the tastes and textures of your meals, and appreciating the nourishment you provide to your little one can enhance the connection between you and your baby.</li> <li style="font-weight: 400;" aria-level="1">Reducing Pregnancy Complications: A well-balanced diet lowers the risk of gestational diabetes, preeclampsia, and preterm birth. By being attentive to your nutrition, you prioritize the health and well-being of yourself and your baby, reducing the likelihood of complications that may hinder your self-care journey..</li> </ol> &nbsp; <h2>Practical Tips for Pregnancy Nutrition Self-Care:</h2> <ol> <li style="font-weight: 400;" aria-level="1">Consult your healthcare provider: Seek professional guidance to determine the specific nutritional requirements based on your individual needs and medical history.</li> <li style="font-weight: 400;" aria-level="1">Embrace a balanced diet: Focus on consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats.</li> <li style="font-weight: 400;" aria-level="1">Stay hydrated: Drink plenty of mineral-rich water throughout the day to support digestion, circulation, and overall well-being.</li> <li style="font-weight: 400;" aria-level="1">Practice mindful eating: Pay attention to your body's hunger and fullness cues, savor each bite, and avoid distractions during meals.</li> <li style="font-weight: 400;" aria-level="1">Plan and prepare meals: Create a meal plan to ensure you have access to nutritious foods that are convenient and readily available.</li> <li style="font-weight: 400;" aria-level="1">Listen to your body: Respect your cravings while making mindful choices. Opt for healthier alternatives when possible, and occasionally indulge in moderation.</li> </ol> &nbsp; <h2>Conclusion: </h2> Pregnancy nutrition is about nourishing yourself and your growing baby, practicing self-care and prioritizing your well-being. By understanding the significance of eating for two and making informed choices, you empower yourself to embark on a healthy and joyful pregnancy journey. Remember, by caring for yourself, you nurture the precious life growing within you.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Pregnancy-Nutrition.png</images> <url>https://topdoctormagazine.com/issues/issue-170/pregnancy-nutrition-eating-for-two-and-nurturing-self-care/</url> </article> <article> <ID>28483</ID> <title>Mindful Eating: A Path to Better Health for Women</title> <publishDate>2023-08-14 19:20:08</publishDate> <description><div class="et_pb_section et_pb_section_174 et_section_regular" > <div class="et_pb_row et_pb_row_174"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_174 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_16 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_48 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_49 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_50 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_178 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction </h2> In today's fast-paced world, women often find themselves juggling multiple responsibilities, leaving little time for self-care. However, prioritizing health and well-being is essential, and one powerful tool for achieving this is mindful eating. Mindful eating is a practice that encourages individuals, particularly women, to develop a deeper connection with their food, cultivate healthier relationships with eating habits, and enhance overall well-being. This article explores the concept of mindful eating, its benefits, and practical tips for incorporating it into daily life to promote better health for women. &nbsp; <h2>Understanding Mindful Eating </h2> Mindful eating is a practice rooted in the ancient tradition of mindfulness. It involves paying attention to the present moment, focusing on the sensations and experiences associated with eating. It encourages individuals to be fully present, engage their senses, and develop a non-judgmental awareness of their eating habits. Unlike mindless eating, which often involves consuming food without much thought, mindful eating emphasizes the importance of being attuned to hunger and satiety cues, identifying emotional triggers that lead to overeating, and choosing nourishing foods that promote overall well-being. &nbsp; <h2>Benefits of Mindful Eating for Women </h2> <ol> <li style="font-weight: 400;" aria-level="1">Improved Digestion: Mindful eating promotes slower eating and thorough chewing, allowing for better digestion and nutrient absorption. Women, especially those with digestive issues, can benefit from this mindful approach, alleviating symptoms such as bloating and discomfort.</li> <li style="font-weight: 400;" aria-level="1">Weight Management: By increasing awareness of hunger and fullness cues, mindful eating helps women develop a healthier relationship with food. This can lead to improved portion control and a reduced likelihood of overeating or emotional eating, contributing to sustainable weight management.</li> <li style="font-weight: 400;" aria-level="1">Enhanced Body Image and Self-Esteem: Mindful eating encourages a shift away from restrictive diets and external judgments about food. Women who practice mindful eating often develop a greater acceptance of their bodies and cultivate a positive self-image, fostering improved self-esteem.</li> <li style="font-weight: 400;" aria-level="1">Emotional Well-being: Women are more prone to emotional eating, particularly during stressful times. Mindful eating promotes self-reflection, allowing women to identify emotional triggers and adopt healthier coping mechanisms, thus reducing reliance on food for emotional comfort.</li> </ol> &nbsp; <h2>Practical Tips for Incorporating Mindful Eating </h2> <ol> <li style="font-weight: 400;" aria-level="1">Eat Mindfully: Create a calm and distraction-free environment during meals. Slow down, savor each bite, and pay attention to the food's taste, texture, and aroma. Chew slowly and thoroughly to enhance the digestion process.</li> <li style="font-weight: 400;" aria-level="1">Tune into Hunger and Satiety: Assess your hunger level on a scale of 1 to 10 before eating. Aim to start eating when you are moderately hungry and stop when you are comfortably satisfied, not overly full.</li> <li style="font-weight: 400;" aria-level="1">Listen to Your Body: Develop a deeper understanding of your body's cues and cravings. Differentiate between physical and emotional hunger by identifying whether you are eating out of genuine hunger or for emotional reasons.</li> <li style="font-weight: 400;" aria-level="1">Choose Nutrient-Dense Foods: Focus on consuming whole, unprocessed foods that nourish your body. Opt for colorful fruits, vegetables, lean proteins, whole grains, and healthy fats. Experiment with new recipes and flavors to make your meals enjoyable.</li> <li style="font-weight: 400;" aria-level="1">Practice Portion Control: Pay attention to serving sizes and use smaller plates and bowls to avoid overeating. Eat slowly and savor each bite, giving your brain ample time to register satiety signals.</li> <li style="font-weight: 400;" aria-level="1">Engage Your Senses: Use all your senses when eating. Observe the colors, textures, and smells of your food. Take the time to appreciate the flavors and how they evolve as you eat. This sensory experience enhances the enjoyment of meals.</li> <li style="font-weight: 400;" aria-level="1">Minimize Distractions: Avoid eating while working, watching television, or scrolling through your phone. Instead, focus on the eating experience and engage in conversation, promoting conscious connection.</li> </ol> &nbsp; <h2>Conclusion </h2> Mindful eating is a powerful tool that empowers women to cultivate a healthier relationship with food, improve digestion, manage weight, and enhance overall well-being. By practicing mindful eating, women can reconnect with their bodies, embrace self-care, and prioritize their health. In addition, it allows them to make informed food choices, listen to their body's signals, and appreciate the nourishment they receive. Incorporating mindful eating into daily life may require patience and practice, but the benefits are worth the effort. By adopting the practical tips provided, women can embark on a mindful eating journey that transforms their relationship with food, enhances their physical and emotional well-being, and leads to a path of better health and self-discovery.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Mindful-Eating.png</images> <url>https://topdoctormagazine.com/issues/issue-170/mindful-eating-a-path-to-better-health-for-women/</url> </article> <article> <ID>28473</ID> <title>What can YOU do to take care of your mental health?</title> <publishDate>2023-08-11 19:06:51</publishDate> <description><div class="et_pb_section et_pb_section_175 et_section_regular" > <div class="et_pb_row et_pb_row_175"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_175 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_17 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_51 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_52 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_53 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_179 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Taking care of your mental health is just as important as taking care of your physical health. In today's fast-paced world, it's easy to get caught up in the hustle and bustle of daily life, leaving little time for self-care. However, prioritizing your mental well-being is crucial for your overall health and happiness. Here are some practical and effective ways to look after your own mental health. &nbsp; <h3>Practice Self-Compassion </h3> Treat yourself with the same kindness, understanding and compassion you would offer a loved one. Be mindful of your self-talk and challenge any negative, self-critical thoughts. Practice self-acceptance and forgive yourself for any mistakes or perceived shortcomings. Remember, you are human, and it's okay to make mistakes. &nbsp; <h3>Prioritize self-care</h3> Make self-care a non-negotiable part of your routine. Set aside time for activities that bring you joy and relaxation, such as exercise, meditation, reading or hobbies. Take breaks when needed and ensure you get enough sleep each night. Remember, taking care of yourself is not selfish; it's essential for your mental health. &nbsp; <h3>Build a Support System</h3> Surround yourself with positive and supportive people who lift you up and provide emotional support. This support could come through friends, family or a therapist. Having someone to talk to and share your thoughts and feelings can help you process and manage stress, anxiety, and other emotions. &nbsp; <h3>Manage Stress</h3> Stress is a part of life, but it's important to find healthy ways to manage it. Identify the sources of stress in your life and develop coping strategies, such as deep breathing, mindfulness, or physical exercise. Learn to say no and set boundaries to avoid overwhelming yourself. &nbsp; <h3>Practice Mindfulness</h3> Mindfulness involves paying attention to the present moment without judgment. It can help you become more aware of your thoughts, emotions, and sensations and develop a better understanding of yourself. Incorporate mindfulness into your daily routine through activities such as meditation, yoga or simply taking a few moments to focus on your breath. <h3>Limit Screen Time </h3> Excessive use of screens, including smartphones, tablets, and computers can negatively impact your mental health. Set healthy boundaries for screen time and take regular breaks. Spend time engaging in other activities that do not involve screens, such as spending time in nature, reading a book, or engaging in creative hobbies. &nbsp; <h3>Practice Good Nutrition</h3> Eating a balanced diet can have a significant impact on your mental health. Aim to eat a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive intake of sugary, processed, and junk foods, as they can affect your mood and energy levels. &nbsp; <h3>Challenge Negative Thoughts</h3> Negative thoughts can contribute to anxiety and depression. Learn to identify and challenge negative thoughts by examining evidence for and against them. Replace negative thoughts with more realistic and positive ones. Cognitive-behavioral therapy (CBT) techniques can be helpful in identifying and modifying negative thought patterns. &nbsp; <h3>Engage in Meaningful Activities</h3> Engaging in activities that give you a sense of purpose and fulfillment can boost your mental well-being. Find activities that align with your values, interests, and strengths, whether it's volunteering, pursuing a hobby, or spending time with loved ones. Meaningful activities can provide a sense of accomplishment, joy, and connection. &nbsp; <h3>Seek Professional Help </h3> If you're struggling with persistent feelings of sadness, anxiety, or other mental health concerns, it's essential to seek professional help. A licensed therapist or counselor can provide support, guidance and tools to help you manage your mental health effectively. Looking after your mental health requires intentional effort and self-care. Incorporating these practical strategies into your daily routine can help you manage day-to-day, but it is vital to see a professional if you have persisting problems.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/What-can-YOU-do-to-take-care-of-your-mental-health-.png</images> <url>https://topdoctormagazine.com/issues/issue-170/what-can-you-do-to-take-care-of-your-mental-health/</url> </article> <article> <ID>28462</ID> <title>Unlocking the Power of Sleep: Setting Sleep Goals for Women</title> <publishDate>2023-08-09 16:17:35</publishDate> <description><div class="et_pb_section et_pb_section_176 et_section_regular" > <div class="et_pb_row et_pb_row_176"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_176 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_18 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_54 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_55 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_56 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_180 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction </h2> Sleep is vital to overall well-being, and its importance cannot be overstated. Women, in particular, face unique challenges that can disrupt their sleep patterns. Juggling multiple responsibilities, hormonal changes, and societal expectations can all impact sleep quality. To prioritize their health and achieve optimal performance, it is crucial for women to set sleep goals. In this article, we will explore the significance of sleep for women, discuss common sleep challenges they face, and provide practical tips to help women establish and achieve their sleep goals. &nbsp; <h2>The Importance of Sleep for Women </h2> Sleep is a fundamental pillar of good health, and women, like men, require sufficient sleep for their bodies and minds to function optimally. For example, adequate sleep is crucial in supporting hormonal balance, enhancing immune function, promoting mental well-being, and aiding cognitive performance. Additionally, research suggests that women may have a higher risk of developing certain sleep disorders, such as insomnia and sleep apnea, making it even more essential to prioritize healthy sleep habits. &nbsp; <h2>Common Sleep Challenges for Women </h2> Several factors unique to women can interfere with their sleep quality. For example, hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause can cause disruptions in sleep patterns. Pregnancy, in particular, can lead to physical discomfort and frequent awakenings. Moreover, the demands of motherhood, professional responsibilities, and caregiving duties can often result in sleep deprivation for women. Additionally, societal pressures and expectations may contribute to anxiety and stress, further impacting sleep quality. &nbsp; <h2>Setting Realistic Sleep Goals </h2> To combat sleep challenges and improve overall well-being, it is essential for women to set realistic sleep goals. Here are some tips to help women establish practical sleep goals: <ol> <li style="font-weight: 400;" aria-level="1">Prioritize Consistency: Aim to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.</li> <li style="font-weight: 400;" aria-level="1">Create a Sleep-Friendly Environment: Ensure your sleep environment is conducive to rest by keeping it cool, dark, and quiet. Consider investing in a comfortable mattress and pillow.</li> <li style="font-weight: 400;" aria-level="1">Establish a Bedtime Routine: Develop a soothing routine before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. This signals your body that it's time to wind down.</li> <li style="font-weight: 400;" aria-level="1">Limit Screen Time: Avoid exposure to electronic devices, such as smartphones and laptops, for at least an hour before bed. The blue light emitted by these devices can interfere with your body's natural sleep-wake cycle.</li> <li style="font-weight: 400;" aria-level="1">Regular Exercise: Engage in regular physical activity, but avoid exercising close to bedtime as it can stimulate your body and make it harder to fall asleep.</li> <li style="font-weight: 400;" aria-level="1">Practice Stress Management: Incorporate stress-reducing activities into your daily routine, such as yoga, mindfulness, or journaling, to help alleviate anxiety and promote better sleep.</li> <li style="font-weight: 400;" aria-level="1">Avoid Stimulants: Limit consumption of caffeine, nicotine, and alcohol, especially in the evening, as they can disrupt sleep patterns.</li> </ol> &nbsp; <h2>Conclusion </h2> In conclusion, prioritizing sleep is crucial for women's overall health and well-being. By setting realistic sleep goals and adopting healthy sleep habits, women can overcome their unique challenges and enjoy the benefits of restful sleep. In addition, improved sleep quality will enhance physical health and boost mental clarity, emotional well-being, and overall productivity. Remember, achieving your sleep goals requires commitment and consistency, but the rewards are well worth the effort. Therefore, prioritize sleep and unlock its transformative power in your life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Unlocking-the-Power-of-Sleep.png</images> <url>https://topdoctormagazine.com/issues/issue-170/unlocking-the-power-of-sleep-setting-sleep-goals-for-women/</url> </article> <article> <ID>28450</ID> <title>Unplug, Unwind, and Unlock Your Mental Health: 7 Creative Ways to Limit Phone Use</title> <publishDate>2023-08-07 16:08:25</publishDate> <description><div class="et_pb_section et_pb_section_177 et_section_regular" > <div class="et_pb_row et_pb_row_177"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_177 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_19 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_57 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_58 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_59 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_181 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction: </h2> In a world increasingly dominated by smartphones, it's no secret that excessive phone use can take a toll on our mental health. Our phones have become a double-edged sword, from mindless scrolling to constant notifications. However, fear not! We've compiled a list of 7 fun and creative ways to limit your phone use and regain control over your mental well-being. So, get ready to unplug, unwind, and unlock a world of rejuvenation! <ol> <li style="font-weight: 400;" aria-level="1">Embrace the Great Outdoors: Nature has a magical way of healing the soul, so why not take advantage of it? Plan regular outings where you leave your phone behind and immerse yourself in the beauty of the great outdoors. Whether it's a hike in the mountains, a walk on the beach, or simply spending time in a nearby park, reconnecting with nature can do wonders for your mental health. Allow yourself to be fully present, soak in the fresh air, and enjoy the serenity without the distraction of your phone.</li> <li style="font-weight: 400;" aria-level="1">Engage in Hobbies and Creative Pursuits: Rediscover the joy of engaging in hobbies or creative pursuits that don't involve screens. Find activities that captivate your interest, whether painting, playing a musical instrument, cooking, or gardening. By immersing yourself in these offline endeavors, you'll limit your phone use and tap into a sense of fulfillment and accomplishment. Discover new talents, unleash your creativity, and let your mind thrive in non-digital activities.</li> <li style="font-weight: 400;" aria-level="1">Cultivate Face-to-Face Connections: Make a conscious effort to prioritize face-to-face interactions over virtual ones. Plan regular outings with friends and loved ones where the rule is to keep phones out of sight. Engage in meaningful conversations, play board games, or explore your local community together. These real-life connections will give you a sense of belonging and deeper social bonds, enhancing your mental well-being. Remember, there's no substitute for the genuine joy and laughter shared in person.</li> <li style="font-weight: 400;" aria-level="1">Set Boundaries and Digital Detoxes: Establishing clear boundaries and incorporating regular digital detoxes into your routine can work wonders for your mental health. Set specific times to put your phone on silent or turn it off completely. Create tech-free zones in your home, such as the dining area or bedroom, where phones are prohibited. Consider designating one day each week as a complete digital detox day, immersing yourself in a world free from constant notifications and distractions.</li> <li style="font-weight: 400;" aria-level="1">Engage in Mindfulness and Meditation: Unplugging from your phone also means plugging into yourself. Incorporate mindfulness and meditation into your daily routine to cultivate a sense of inner calm and mental clarity. Dedicate a few minutes daily to disconnect from technology, close your eyes, and focus on your breath. Engaging in mindfulness exercises will help you become more aware of your phone habits, allowing you to make conscious choices that align with your mental well-being.</li> <li style="font-weight: 400;" aria-level="1">Exercise and Move Your Body: Physical exercise is not only beneficial for your body but also for your mind. Take up a new sport, join a dance class, or go for a bike ride in your neighborhood. Regular exercise releases endorphins which boost your mood and reduce stress levels. Moreover, it provides a healthy distraction from your phone and encourages you to engage with the world. So, put on your favorite workout gear, turn up the music, and let the endorphins flow!</li> <li style="font-weight: 400;" aria-level="1">Curate Your Digital Environment: Lastly, take control of your digital environment to limit phone use. Unfollow accounts that trigger negative emotions or feelings of inadequacy. Customize your phone settings to turn off unnecessary notifications and restrict app usage. Seek out apps and tools that help track and manage your screen time effectively. Creating a digital space that aligns with your mental well-being allows you to enjoy a healthier relationship with your phone.</li> </ol> &nbsp; <h2>Conclusion: </h2> Limiting phone use for better mental health doesn't have to be a daunting task. By embracing these seven fun and creative strategies, you can break free from the shackles of excessive phone use and unlock a world of improved mental well-being. So, go ahead, unplug, unwind, and reclaim your life!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Unplug-Unwind-and-Unlock-Your-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/issue-170/unplug-unwind-and-unlock-your-mental-health-7-creative-ways-to-limit-phone-use/</url> </article> <article> <ID>28441</ID> <title>The Art of Self-Care: Nurturing Your Mind, Body, and Soul</title> <publishDate>2023-08-04 15:43:47</publishDate> <description><div class="et_pb_section et_pb_section_178 et_section_regular" > <div class="et_pb_row et_pb_row_178"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_178 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_20 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_60 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_61 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_62 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_182 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction </h2> Self-care has become a buzzword in recent years, but it's more than just a passing trend. It's a crucial practice that empowers individuals to prioritize their physical and mental well-being. In our fast-paced and demanding world, self-care acts as a lifeline, allowing us to recharge, rejuvenate, and maintain a healthy balance in our lives. This article explores the concept of self-care, its benefits, and practical strategies you can implement to nurture your mind, body, and soul. &nbsp; <h2>1. Understanding Self-Care </h2> Self-care is the deliberate and conscious effort to care for oneself, addressing the needs of our mind, body, and soul. It's an ongoing practice involving choices that promote well-being and support a balanced lifestyle. Self-care encompasses various aspects, such as physical health, emotional well-being, mental clarity, and spiritual fulfillment. It is not selfish but a vital foundation for leading a healthy and fulfilling life. &nbsp; <h2>2. The Benefits of Self-Care </h2> Prioritizing self-care has numerous benefits that impact all areas of our lives. Physically, self-care practices, such as regular exercise, healthy eating, and sufficient sleep, enhance our overall well-being. Emotionally, self-care helps us manage stress, reduce anxiety, and improve our ability to handle challenges effectively. Mentally, self-care activities like mindfulness and relaxation techniques enhance focus, creativity, and cognitive abilities. Spiritually, self-care provides an opportunity for self-reflection, connection with our values, and finding meaning in life. Investing in self-care builds resilience, improves relationships, and boosts our happiness and fulfillment. &nbsp; <h2>3. Practical Self-Care Strategies </h2> a) Physical Self-Care: Regular exercise, eating nourishing foods, and getting enough rest are essential for physical well-being. Establish a fitness routine that suits your preferences, whether jogging, yoga, or lifting weights. Prioritize nutritious meals that provide the necessary fuel for your body. Ensure you get enough sleep by maintaining a consistent sleep schedule and creating a calming bedtime routine. b) Emotional Self-Care: Identify activities that bring you joy and relaxation. It could be reading a book, taking long baths, or practicing hobbies. Nurture your relationships by spending quality time with loved ones, expressing your emotions, and seeking support when needed. Journaling can be a valuable tool to process your feelings and reflect on your experiences. c) Mental Self-Care: Engage in activities stimulating your mind and promoting mental well-being. Practice mindfulness and meditation to cultivate present-moment awareness and reduce stress. Set realistic goals and manage your time effectively to minimize overwhelm. Limit exposure to negative news and create a positive environment that fosters personal growth. d) Spiritual Self-Care: Connect with your spiritual side through meditation, prayer, or spending time in nature. Engage in activities that align with your values and provide a sense of purpose. Engaging in acts of kindness and giving back to the community can also nurture your spiritual well-being. &nbsp; <h2>4. Overcoming Barriers to Self-Care </h2> Incorporating self-care into our lives can be challenging due to various barriers. One common barrier is the need for more time. However, even small acts of self-care, such as taking short breaks during the day or setting aside dedicated "me time" on weekends, can make a significant difference. Another obstacle is guilt or feeling selfish for prioritizing oneself. Remember that self-care is essential for your well-being, enabling you to better care for others. &nbsp; <h2>Conclusion </h2> Practicing self-care is a necessity in today's fast-paced world. By nurturing our mind, body, and soul, we strengthen our overall well-being, enhance our resilience, and lead a more fulfilling life. Incorporate practical self-care strategies into your daily routine, and remember that self-care is a personal journey unique to each individual. As you prioritize yourself and embrace self-compassion, watch as the transformative power of self-care unfolds in your life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/The-Art-of-Self-Care.png</images> <url>https://topdoctormagazine.com/wellness/the-art-of-self-care-nurturing-your-mind-body-and-soul/</url> </article> <article> <ID>28429</ID> <title>The Power of Exercise for Self-Care: Nurturing Your Mind and Body</title> <publishDate>2023-08-02 15:31:41</publishDate> <description><div class="et_pb_section et_pb_section_179 et_section_regular" > <div class="et_pb_row et_pb_row_179"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_179 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_21 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_63 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_64 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_65 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_183 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction</h2> In today's fast-paced world, where stress and sedentary lifestyles are prevalent, incorporating regular exercise into our self-care routines is vital for maintaining optimal physical and mental well-being. Regular exercise can help prevent muscle deterioration, aid in heart health, boost energy levels, and offer numerous benefits for our mental health and overall quality of life. This article explores the importance of exercise as a form of self-care and highlights its positive impact on physical and mental health. &nbsp; <h2>Physical Benefits of Exercise</h2> <ol> <li style="font-weight: 400;" aria-level="1">Weight Management: Regular physical activity helps burn calories and maintain a healthy weight. In the absence of any pre-existing health conditions, physical exercise enhances our metabolic rate, fosters fat reduction, and fosters muscle mass growth, thereby enhancing overall body composition.</li> <li style="font-weight: 400;" aria-level="1">Heart Health: Cardiovascular exercise, such as brisk walking, jogging, cycling, or swimming, strengthens the heart and improves blood circulation. Regular aerobic exercise lowers the risk of heart disease, reduces blood pressure, and increases good cholesterol levels (HDL).</li> <li style="font-weight: 400;" aria-level="1">Bone and Muscle Strength: Weight-bearing exercises like resistance training and weightlifting promote bone density and muscle strength. These activities help prevent conditions like osteoporosis and sarcopenia, which are common among aging individuals.</li> <li style="font-weight: 400;" aria-level="1">Enhanced Energy Levels: Exercise boosts energy levels by improving oxygen and nutrient delivery to the body's tissues. Regular physical activity stimulates the production of endorphins, which are natural mood-enhancing hormones that reduce fatigue and increase overall vitality.</li> </ol> &nbsp; <h2>Mental Health Benefits of Exercise</h2> <ol> <li style="font-weight: 400;" aria-level="1">Stress Relief: Exercise is a powerful stress reliever. Physical activity increases the production of neurotransmitters like endorphins, serotonin, and dopamine, which improve mood and promote relaxation. Engaging in exercise can reduce symptoms of anxiety and depression, boost self-esteem, and enhance overall emotional well-being.</li> <li style="font-weight: 400;" aria-level="1">Improved Cognitive Function: Regular exercise enhances cognitive function and memory by increasing blood flow to the brain. Physical activity stimulates the growth of new neurons and improves neural connections, leading to better focus, attention, and overall mental clarity.</li> <li style="font-weight: 400;" aria-level="1">Sleep Quality: Exercise is vital in improving sleep quality and duration. Physical activity during the day promotes a better night's sleep, helping individuals feel refreshed and rejuvenated. However, avoiding intense exercise too close to bedtime is essential, as it could interfere with sleep patterns.</li> <li style="font-weight: 400;" aria-level="1">Increased Resilience: Exercise builds resilience and improves our ability to cope with life's challenges. Regular physical activity helps to regulate stress hormones, enhances self-confidence, and fosters a sense of accomplishment. This, in turn, improves overall mental resilience and our ability to navigate difficult situations.</li> </ol> &nbsp; <h2>Incorporating Exercise into Self-Care Routine</h2> <ol> <li style="font-weight: 400;" aria-level="1">Set Realistic Goals: Start by setting realistic exercise goals that align with your fitness level and lifestyle. Gradually increase the duration and intensity of your workouts to avoid burnout or injuries. Remember, consistency is key.</li> <li style="font-weight: 400;" aria-level="1">Find Activities You Enjoy: Experiment with different exercise forms to discover activities you genuinely enjoy. Whether it's jogging, dancing, swimming, yoga or team sports, engaging in activities that bring you pleasure makes it easier to stick to your exercise routine.</li> <li style="font-weight: 400;" aria-level="1">Make it a Priority: Prioritize exercise as an essential part of your self-care routine. Schedule regular workout sessions and treat them as non-negotiable appointments with yourself. Just as you make time for work and other commitments, allocate time for exercise.</li> <li style="font-weight: 400;" aria-level="1">Make it Social: Exercising with others can boost motivation and make the experience more enjoyable. Consider joining a fitness class, participating in group activities, or finding an exercise buddy. Social support can help maintain accountability and foster a sense of camaraderie.</li> <li style="font-weight: 400;" aria-level="1">Listen to Your Body: Pay attention to your body's signals and adjust your exercise routine accordingly. If you experience pain or discomfort, modify your activities or seek guidance from a healthcare professional or certified fitness instructor.</li> </ol> &nbsp; <h2>Conclusion</h2> Exercise is integral to self-care, offering many physical and mental health benefits. Regular physical activity improves cardiovascular health, muscle strength, and weight management, boosts mood, reduces stress and enhances overall well-being. We can cultivate a healthier physical and mental lifestyle by incorporating exercise into our self-care routines. Remember, the journey towards self-care starts with a single step - let that step be a commitment to regular exercise.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/The-Power-of-Exercise-for-Self-Care.png</images> <url>https://topdoctormagazine.com/wellness/fitness/the-power-of-exercise-for-self-care-nurturing-your-mind-and-body/</url> </article> <article> <ID>28298</ID> <title>LIVE YOUR BEST LIFE YET!</title> <publishDate>2023-08-01 18:46:06</publishDate> <description><div class="et_pb_section et_pb_section_180 et_section_regular" > <div class="et_pb_row et_pb_row_180"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_180 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_22 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_66 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_67 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_68 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_184 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">It's so easy to put your health and wellness on the back burner. We say things like, "I really want to lose this weight, I want to get back to the gym or I'm tired of feeling tired and having zero motivation to get moving." It seems like there's always something else to do. Then we're left feeling exhausted while searching for the next series on Netflix. Your body and brain are deeply connected and in constant contact with each other. The thoughts you think, usually negative for some reason, will keep you from achieving above and beyond. The voices in our heads will hold us back and tell us we don't have what it takes. But, in fact, you DO have what it takes. The human body is capable of so much more than we realize. We just have to believe that we always have more in the tank. It's very easy to put your health on hold as long as you're healthy. The old adage, you "don't miss something until it's gone," rings true. Why wait for the diagnosis to start taking your health seriously? Isn't it worthy of your attention NOW while you ARE healthy? Look at your self-care habits now while you're reading this. Ask yourself a few simple questions: <ol> <li style="font-weight: 400;" aria-level="1">Do I put others' needs before mine or let work consume me?</li> <li style="font-weight: 400;" aria-level="1">Do I set time daily for movement, stretching or strength building?</li> <li style="font-weight: 400;" aria-level="1">Do I fuel my body and brain in a way that leaves me energized or feeling sluggish?</li> <li style="font-weight: 400;" aria-level="1">Do I prioritize my sleep habits so I wake each day feeling ready to take on the day?</li> </ol> These are all very important questions. Most likely, you've probably answered "no" to more than one. Your body is a precision machine capable of so much. Just as you wouldn't put low-octane gas in your Ferrari, you shouldn't put low-octane gas (processed food, alcohol, sugar) into your body. How can you turn your mindset around today? Here are a few simple strategies to implement in order to put your health at the top of the priority list: <ol> <li style="font-weight: 400;" aria-level="1">Set aside 30 minutes 5-6 times weekly to move your body. Take a brisk walk even if the weather isn't ideal. Walking provides a meditative experience and has demonstrated the ability to reduce cortisol levels (stress hormones). Engaging in a post-meal walk aids digestion and contributes to improved sleep quality.</li> <li style="font-weight: 400;" aria-level="1">Speak self-affirmations upon waking and going to sleep. Consciously adopt an "attitude of gratitude" and vocalize the aspects of your life you are grateful for. This does wonders for your mindset. </li> <li style="font-weight: 400;" aria-level="1">Put down sugar and alcohol as a means of self-soothing. Both substances harm your health, providing only temporary relief from pain. When the numbness wears off, the stressor is still there. Instead, exercise and meditate, which will work wonders and have lasting benefits for your well-being.</li> <li style="font-weight: 400;" aria-level="1">You have to "adult," meaning push yourself to do the things you don't want to. This is the only way you can kick out bad habits. It's much harder, but you can't cave and say, "I just don't have the motivation." That's a cop-out. Turn it around and say, "Today, I will do something good for my body and brain." </li> </ol> Here's my point, YOU have to put yourself first. Yes, even before your kids or work. You have to practice self-care and self-love daily. Don't wait for your doctor to tell you something you don't want to hear or write prescriptions for medications you don't need. Your body is fully equipped with all that you need to be strong, energetic, happy, and fulfilled. But you have to do the work. No one is coming to make you do it. I'm also excited to announce my Midlife Mastery channel on the Muscle &amp; Fitness+ platform. Midlife Mastery aims to show women that this is the best time in their lives. Women learn lifestyle modifications to help balance the hormonal changes experienced over 40/50 &amp; beyond. This is such an important time in a woman's life as it directly correlates with how they will go through the aging process. Midlife Mastery teaches women how to live long, strong, and vibrant. We can't stop the aging process, but we can control how we feel, look, and move as we go down the path of life. For media appearances, consulting, seminars, or speaking engagements please email me at: lindaifbbpro@gmail.com. If you desire more ways to take your life by the horns, please reach me at: lindaiffbbpro@gmail.com or visit my website to book a complimentary call with me at <a href="http://www.lindamstephens.com" target="_blank" rel="noopener">www.lindamstephens.com</a>. Linda M. Stephens- Owner, Linda Stephens Fitness, LLC</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/LIVE-YOUR-BEST-LIFE-YET.png</images> <url>https://topdoctormagazine.com/issues/live-your-best-life-yet/</url> </article> <article> <ID>28287</ID> <title>Revitalize Your Body, Boost Your Confidence, and Ignite Your Sex Life with These Expert Tips</title> <publishDate>2023-07-31 18:13:59</publishDate> <description><div class="et_pb_section et_pb_section_181 et_section_regular" > <div class="et_pb_row et_pb_row_181"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_181 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_23 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_69 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_70 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_71 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_185 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Men, if you're ready to feel great, have a stellar sex life, look great naked, and have unshakable confidence, then this is for you. Just because Father Time continues to tick doesn't mean you have to lose your vigor and youthful appearance. You have the ability to make your future even better than your past through good nutrition, sleep, exercise, and sexual health. Read on, and I'll show you how. You've likely heard that you should eat healthy, but what does that really mean? If you want to maintain a strong body, bones, and good looks, you need to consume enough protein. Protein is what your skin, muscles, hair, and nails are made of. When you exercise, you break down your muscle tissue and put stress on your tendons, cartilage, and ligaments. It's also necessary to recover from your hard work in the gym, allowing you to get stronger and build muscle. In addition, the protein from your diet, specifically collagen, will keep your cartilage, tendons, and ligaments strong, which means you'll maintain healthier joints. It also plays an important role in hair growth. Besides the animal protein you eat, adding a quality collagen supplement will help optimize the amount of collagen you consume. Protein is crucial when it comes to your appearance. Our skin is made of 70% - 80% collagen and elastin, which are both proteins necessary to keep your skin firm and youthful. The only way you can replenish these proteins is through your diet. So, how much protein should you consume, and what sources are good? A good place to be is 0.8 to 1.0 grams of protein per pound of lean body weight. My nutrition clients follow this rule of thumb, and it's a principle I stand by. Great sources of protein are pasture-raised organic or grass-fed red meat, organic chicken, pasture-raised or organic whole eggs, S.M.A.S.H fish, and wild game meat like elk and bison. Other foods that you should be eating if you want to optimize your health and support testosterone production are blueberries, arugula, and red meat. Blueberries contain powerful antioxidants called anthocyanins, which help prevent common cancers found in middle-aged men. Arugula helps the body produce nitric oxide, which is essential for cardiovascular health, blood flow, and healthy erectile function. Red meat gets a second mention because it's a great source of zinc, an essential mineral for testosterone production. Intense resistance training is one of the keys to creating the body you've always wanted. If you've ever looked in the mirror and thought, "I'd love to have bigger arms and shoulders," or "I'd love to have a bigger chest," or "I want to grow my legs," then resistance training is your answer. Building muscle will do a few things for you. First, it will raise your metabolism since muscle is the most metabolically active tissue in the body. This means you can burn more calories as fat while you exercise and when you are at rest. Muscle creates the aesthetics of a sexy body. A well-built physique makes you look younger and more desirable. It helps you prevent diseases such as diabetes, and combat sarcopenia as you age and it builds your confidence because you'll look better both naked and in your dress clothes. Resistance training is one of the best methods of anti-aging. Building muscle creates shape to your body and pushes upward on the skin from underneath, making the skin firmer. Squats, rows, lunges, deadlifts and hip thrusts; the ladies will thank you for that last exercise. Three to five days per week of resistance training is a good frequency for you to gain the benefits. The most underappreciated magic bullet to longevity and a lean, strong body is sleep, especially for us men. Studies show that getting five hours or less of sleep several nights in a row can temporarily lower testosterone production by as much as 40%, directly affecting sexual function, strength, digestion, mood, cognitive function, skin hydration, and skin healing. This means you'll likely look, feel and function older than you actually are. Sleep also plays a significant role in preventing diseases such as Alzheimer's and diabetes. Your next question is likely, "How much sleep should I get?" Seven to nine hours of uninterrupted sleep is ideal. From personal experience, research I've read, and my clients' success from following this, it's undoubtedly true and very effective. Lastly, your regimen should include sufficient hydration and daily sun exposure. Maintaining proper hydration is crucial for promoting muscle growth, fat burning, and digestion, as well as preserving the elasticity and firmness of your skin. Dehydration is a common factor in prematurely aged skin as well as alcohol consumption and smoking. I recommend consuming at least half of your lean body weight, in ounces, of water daily. By combining this with regular exposure to sunlight, you can support your body in synthesizing vitamin D, which is vital for healthy testosterone production and efficient calcium absorption, necessary for maintaining strong bones. Finally, sun exposure helps support a healthy cardiovascular system, positively affecting blood flow. That means stronger erections, lower blood pressure, and a healthier you. It's an extremely exciting time for those of you who want to live healthier, feel more confident, and look great. With so much well-supported, promising, and new research in the anti-aging industry, people can vastly improve their health and life span and feel more vigorous. This means more time to enjoy doing what you love with the people you love most. Rob Fletcher is one individual putting in a serious effort to bridge the gap between the medical and anti-aging industries and the fitness and nutrition industries. Rob has been helping fitness, nutrition, and health practitioners like myself build relationships with leading anti-aging doctors so we can spread the word about their incredible work, which can help you. Through the Muscle &amp; Fitness+ platform, the Rob Fletcher Podcast, and Muscle &amp; Fitness on the Road, Rob is connecting you with the most qualified and knowledgeable doctors and health practitioners who will teach you the latest, greatest, and most useful information on hormone therapy, stem cells, blood work, supplements and so much more, to help you live a longer, happier life. I'm proud to be part of this movement and to be able to share my knowledge with you as a men's health specialist on Muscle &amp; Fitness+. I specialize in helping men create unshakable confidence through getting lean, building muscle, optimizing testosterone, and achieving their fitness goals through conquering nutrition. On my Muscle &amp; Fitness+ channel, 'Relentless Fitness And Nutrition,' I show men how to eat for fat loss and build muscle on a busy schedule. I teach men how to optimize their health and hormones and educate them on TRT. Everything from what they need to know when considering TRT, the health benefits, what blood work they should be getting, finding the right TRT doctor, and even some of the inconveniences they might experience. I also guide men on improving sleep, maintaining a youthful-looking body, and improving sexual health so you can go from where you are now to the healthier, more confident, more energetic version of yourself you know you can become. Christian Palmer- Men's Health Specialist, PN2 Nutritionist, Writer For Muscle &amp; Fitness, Owner Of Relentless Fitness And Nutrition</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/Christian-Palmer-1.png</images> <url>https://topdoctormagazine.com/issues/revitalize-your-body-boost-your-confidence-and-ignite-your-sex-life-with-these-expert-tips/</url> </article> <article> <ID>28269</ID> <title>Revolutionizing Health and Fitness: The Power of Collaboration and Anti-Aging Medicine</title> <publishDate>2023-07-28 08:00:10</publishDate> <description><div class="et_pb_section et_pb_section_182 et_section_regular" > <div class="et_pb_row et_pb_row_182"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_182 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_24 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_72 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_73 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_74 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_186 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"Collaboration and strategic partnerships are the keys to unlocking the true potential of the health and fitness industry. Together, we can achieve optimal health and performance with remarkable transformations." - Rob Fletcher.  &nbsp; <h2>Introduction</h2> In today's world, where people are increasingly focused on their health, fitness, and longevity, collaboration and access to cutting-edge information have become crucial. This article explores the revolutionary strides made in anti-aging medicine and its integration with the globally renowned brand Muscle &amp; Fitness. At no cost, they create a platform that highlights the advantages and significance of Muscle &amp; Fitness+, serving as a forum for health, fitness, and anti-aging leaders and experts, including companies, doctors, trainers, athletes, and gym owners. Muscle &amp; Fitness+ has become a place where others can gain access to a wealth of knowledge, groundbreaking technologies, and innovations. In this article, we will delve into the details of this collaboration and highlight the significance of the partnership between doctors, trainers, and gym owners in optimizing health and performance.  &nbsp; <h2>The Power of Collaboration</h2> At the forefront of bringing together various influencers within the health and fitness industry is Rob Fletcher, Business Development Director, and Muscle &amp; Fitness Talk Show Host. Rob presented his 10-year vision to Jake Wood, owner of the brand's Muscle &amp; Fitness, Muscle &amp; Fitness Hers, FLEX, Wings of Strength, and the OLYMPIA weekend.  “I am extremely grateful to Jake Wood, Jan Summers (Vice President of Muscle &amp; Fitness), Dan Solomon (President of Muscle &amp; Fitness/OLYMPIA), and Dr. Robert Goldman (Founder of the American Academy of Anti-Aging - A4M) for their belief, support, and investment in education and raising awareness for optimal health and performance aligning with the anti-aging industry – new innovation, new technology, and advancements, products, and services.”  Through aligning with strategic partners and the best trainers, his aim is to educate clients and raise awareness about the plethora of information, technologies, and advancements available today. This innovative platform bridges the gap between doctors, trainers, gym owners, athletes, and companies, fostering a comprehensive approach to health and fitness.  &nbsp; <h2>Rob Fletcher: Revolutionizing the Health, Fitness, and Anti-Aging Industry</h2> With over 30 years of experience in health, fitness, and martial arts, Rob has excelled as an instructor, competitor, trainer, author, business owner, promoter, and speaker. He is a black belt and self-defense expert with multiple National Kickboxing championships to his name. Rob's passion for education and impact led him to establish USA Karate &amp; Fitness in 1990 in Naples, FL. He played a key role in bringing martial arts to the International Arnold Sports Festival in 1992 and facilitated a groundbreaking collaboration between the UFC and Olympia Weekend in 2002 at the Mandalay Bay Resort &amp; Casino in Las Vegas.   "Rob is a visionary. He sees the view from 30,000 ft. He recognized the potential immediately. Coordinating and bringing the UFC into the bodybuilding, health, and fitness world. He breaks the walls and gets it done." -Jim Byrne Former UFC Executive Marketing Officer  PIC Rob Tiki Keith Evans at UFC Championships.  Rob's focus on building relationships and connecting people led him to collaborate with Dr. Robert Goldman, who invited Rob to speak at the A4M Anti-Aging Conference. Dr. Robert Goldman is the founder of the National Academy of Sports Medicine (NASM). Today, NASM certified over 1.5 million trainers worldwide. Dr. Goldman is also the Founder of WorldHealth.Net and the American Academy of Anti-Aging (A4M). Subsequently, he presented his vision to Jake Wood, the owner of renowned global brands such as Muscle &amp; Fitness, Muscle &amp; Fitness Hers, FLEX, and the OLYMPIA Weekend, with a specific focus on the anti-aging industry and its prominent leaders and experts. Rob's efforts have created a platform that educates and raises awareness about various health and performance optimization options. Through strategic partnerships and opportunities offered through Muscle &amp; Fitness+, Talk Show, Muscle &amp; Fitness On the Road, Rob Fletcher podcasts, and speaking engagements, Rob continues to expand his reach and empower healthcare professionals. He is also the Founder and Author of "America's Next Great Trainer: Transform Your Life" and serves as a radio host. Rob's contributions to martial arts and fitness have earned him national recognition, and he serves as a global advisor to Dr. Robert Goldman’s ISHOF (International Sports Hall of Fame). His unwavering commitment to transforming the health, fitness, and anti-aging landscape establishes him as a trailblazer in the industry, empowering individuals and organizations to embrace optimal well-being and peak performance. At the same time, he provides and consults on additional opportunities such as generating new revenue streams, bringing in new patients to doctors, clients to trainers, and members to gym owners.   "This is a unique opportunity to be a part of a leading fitness global brand. The Muscle &amp; Fitness+ platform is extremely valuable for those in the health, fitness, and anti-aging industry." -Dr. Robert Goldman Founder American Academy of Anti-Aging (A4M), and the National Academy of Sports Medicine (NASM)  &nbsp; <h2>Muscle &amp; Fitness: The Brainchild of Collaboration</h2> Muscle &amp; Fitness is a platform that has emerged as the brainchild of the collaboration between Rob Fletcher and his partners. By bringing together medical, health, fitness, and anti-aging expertise, the platform aims to educate and raise awareness among the general population and athletes alike. With a dedicated channel at no cost to the doctors and experts in the anti-aging space, Muscle &amp; Fitness provides a space to share knowledge, promote services, and advance the understanding of cutting-edge interventions.  "Muscle &amp; Fitness is not just a platform; it's a movement designed to bring together the brightest minds in medicine, fitness, and anti-aging to empower individuals on their journey to optimal well-being," said Rob.  &nbsp; <h2>The Role of Anti-Aging</h2> Anti-aging, an encompassing term for various practices and interventions, plays a crucial role in this collaboration. Rob said, "While you cannot alter chronological age, anti-aging focuses on optimizing physiological well-being." By utilizing methods such as Hormone Replacement Therapy, Hyperbaric Oxygen Therapy, Cryotherapy, IV Infusion, Amino and Peptide Therapy, and Red Light Therapy, individuals can experience transformative results in their overall health and vitality.  "One of the most satisfying benefits of traveling around the country, events, conferences, and visiting with cutting edge companies and leaders is to experience the true passion they share and making a difference for optimal health and performance. Not only changing lives, saving lives." -Rob Fletcher.  &nbsp;  "Anti-aging is not about turning back the clock, but rather optimizing our bodies and minds to live life to the fullest. It's a collaborative effort that holds the power to transform lives."   &nbsp; <h2>The Impact of Collaboration: Life-Changing Stories</h2> At Muscle &amp; Fitness, the collaborative approach emphasizes comprehensive assessments that encompass vital blood work, enabling trainers to gain valuable insights into their clients' internal health. Armed with this knowledge, trainers can work closely with doctors to prescribe tailored programs and protocols. Countless individuals have shared testimonies that bear witness to the transformative effects of this collaboration, ranging from significant weight loss and improved vitality to enhanced mood and overall well-being.  &nbsp; <h2>Looking Ahead: The Future of Muscle &amp; Fitness+</h2> The vision behind Muscle &amp; Fitness is to revolutionize the health and fitness industry. The platform's emphasis on anti-aging and its integration with other modalities, such as Cryotherapy, PNOE Breath Test, Hyperbaric Oxygen Therapy, TRT, HRT, IV Infusion, and Infrared Light Sauna Therapy, pave the way for future advancements. The collaboration encourages trainers to attend anti-aging conferences, especially the American Academy of Anti-Aging (A4M) to access and incorporate the latest information into their practice. Furthermore, the upcoming Olympia Weekend, a combination of bodybuilding, sports, and fitness with the addition of the Muscle &amp; Fitness Anti-Aging Pavilion, will showcase anti-aging companies and experts, reinforcing the commitment to education and innovation. The OLYMPIA Weekend will be held in Orlando, Florida, on November 3rd and 4th, 2023. For exhibitor, sponsor, speaker, and advertising opportunities, contact Rob Fletcher at <a href="mailto:rfletcher@muscleandfitness.com" target="_blank" rel="noopener">rfletcher@muscleandfitness.com</a>.  "Rob Fletcher has strategically brought all the right players to the table in order to build a multi-faceted approach to health and wellness. The Muscle &amp; Fitness &amp; Rob Fletcher Podcast platforms allow Rob to bring exposure to top nutritionists, trainers, health coaches, and doctors as they collaborate on their areas of expertise. The consumer gets a myriad of health, wellness and anti-aging all in one location. It's brilliant. The platforms also allow the professionals to interface with each other offline in order to increase their own knowledge for their client's benefit. Rob has also done an amazing job of vetting each individual, so there's no overlap. Each professional is top notch in their field with the qualifications to back it up". -Linda Stephens IFBB Pro, NASM Certified Trainer, Founder Midlife Mastery   "Rob's mission, I believe, is to bring science-backed information to the masses. A place to go where you can trust the information being brought forth."  "It's an extremely exciting time for those of you who want to live longer, feel more confident, look great and feel great. With so much well-supported, promising new research in the anti-aging industry, people are now able to vastly improve their health span and life span and feel more vigorous. This means more time for you to enjoy doing the things you love with the people you love most.   One individual who is putting in a serious effort to bridge the gap between the medical and anti-aging industry and the fitness and nutrition industry is Rob Fletcher. Rob has been helping fitness, nutrition and health practitioners like myself build relationships with the leading anti-aging doctors so we can spread the word about the great work that they do, which can help you.   Through the Muscle &amp; Fitness platform, the Rob Fletcher Podcast, and Muscle &amp; Fitness on the Road, Rob is connecting you with the most qualified and knowledgeable doctors and health practitioners who will teach you the latest, greatest, and most useful information on hormone therapy, stem cells, blood work, supplements and so much more, to help you live a longer, happier life. I'm proud to be part of this movement and to be able to share my knowledge with you, as a men's health specialist, on Muscle &amp; Fitness+." -Christian Palmer, Pro Bodybuilder, Men's Health Specialist, Founder of Relentless Fitness &amp; Nutrition.   &nbsp; <h2>Conclusion</h2> The power of collaboration in the health and fitness industry, particularly in the realm of anti-aging, cannot be understated. Muscle &amp; Fitness aims to revolutionize the field and optimize health and performance by bringing together doctors, trainers, gym owners, and athletes. Through this collaborative effort, individuals can embark on transformative journeys toward better well-being, gaining access to cutting-edge information, technologies, and interventions. The future holds great promise as the platform continues to evolve and expand, pushing the boundaries of what is possible in pursuing longevity and vitality. With Rob Fletcher's and his partners' leadership, the health, fitness, and anti-aging industry is experiencing a groundbreaking transformation that benefits professionals and individuals seeking optimal health and performance.   "The future of Muscle &amp; Fitness is bright as we continue to push the boundaries of innovation and education. Together, we are rewriting the rules of health and fitness and paving the way for a new era of vitality, performance, and recovery" - Rob Fletcher.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/08/revolutionizing-health-and-fitness-1.png</images> <url>https://topdoctormagazine.com/issues/revolutionizing-health-and-fitness-the-power-of-collaboration-and-anti-aging-medicine/</url> </article> <article> <ID>28229</ID> <title>From College Athlete to Acclaimed Strength Coach: The Inspiring Journey of Ashleigh Quint</title> <publishDate>2023-07-27 20:56:36</publishDate> <description><div class="et_pb_section et_pb_section_183 et_section_regular" > <div class="et_pb_row et_pb_row_183"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_183 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_25 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_75 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_76 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_77 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_187 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>A Unique Path to Fitness</h2> Ashleigh Quint's transformative journey from a college athlete to a renowned strength coach has been an inspiring one in the world of sports performance and fitness. Overcoming setbacks and injuries, she channeled her passion into understanding the human body and optimizing performance. Her unique path started when a shoulder injury ended her pitching career but pushed her to study sports medicine and exercise science. An unexpected internship opportunity under Charles Poliquin propelled her into the fitness industry, where she worked with Olympic athletes, gaining valuable insights into injury prevention and peak performance.  &nbsp; <h2>Founding Uplift Fitness and Wellness </h2> Driven by a thirst for knowledge, Ashleigh pursued a master's degree in integrative medicine, focusing on experiential health and healing. She collaborated with esteemed physicians and coaches to bridge the gap between research and practical application, enriching her expertise further. With over two decades of experience, Ashleigh founded her gym, Uplift Fitness and Wellness, where she created a community-oriented space for individuals seeking physical transformation and healing from injuries. Her holistic approach to fitness, emphasizing mind, body, and spirit, has solidified her position as a respected pillar in the strength and fitness community.  &nbsp; <h2>Meeting Rob Fletcher and Embracing New Opportunities </h2> Ashleigh Quint's career took a momentous turn when she met Rob Fletcher, the Business Development Director for Muscle and Fitness+. Recognizing her unique expertise, Rob invited her to collaborate with him ten years ago, which opened new doors in the fitness industry. Fast forward to January 2023, Rob reached out to Ashleigh again, offering her the opportunity to create her own channel on the new Muscle &amp; Fitness+ platform. This innovative platform takes a holistic approach, integrating medical, health, fitness, and anti-aging expertise to educate and raise awareness among both the general population and athletes.  Drawing inspiration from her experience with Uplift Fitness and Wellness, Ashleigh launched her channel titled "Uplift Yourself with Ashleigh." As a female professional in a predominantly male-dominated industry, she brings diversity to the fitness landscape, providing a relatable voice for individuals who may not fit the traditional mold. With Rob's relentless focus on education and awareness in the fitness industry, Ashleigh believes their collaboration can help bridge the gap between coaches, trainers, doctors, and high-level professionals, ultimately changing healthcare for anti-aging individuals. She views Muscle &amp; Fitness+ as the ultimate platform for this transformative merge to take place.  The platform provides an opportunity for Ashleigh to showcase her friendships and network of inspirational and highly qualified coaches and medical physicians, creating content that pushes the boundaries of the fitness industry and expands the possibilities for anti-aging health and wellness.  "To me, fitness is not merely a hobby or a job; it's a lifelong passion. I feel grateful every day that I get to pursue what I love and make a positive impact on the lives of others surrounding me. I was honored to work with Rob at Muscle &amp; Fitness+ to help bridge this gap for coaches, trainers, doctors and high-level professionals who all have hands involved in making this collaboration possible. Rob’s focus on placing an emphasis on educating and building awareness in the fitness industry aligns with what I do professionally." Ashleigh says.  &nbsp; <h2>Conclusion </h2> Ashleigh Quint's extraordinary journey exemplifies the transformative power of passion, dedication, and perseverance. Starting as a college athlete and now a highly respected strength coach, she has made a significant impact in health promotion and fitness. Her unwavering commitment to continuous learning and skill in translating scientific knowledge into practical application sets her apart as a trailblazer in the field of health optimization.  Watch the Muscle &amp; Fitness+ Channels for free by downloading Muscle and Fitness+ on your phone to see the tremendous collaboration of Muscle &amp; Fitness+ leaders, physicians, strength coaches, personal trainers, gym owners, bio-hack geniuses and much more all utilize the Muscle &amp; Fitness+ platform, to further develop the long term vision and direction of bringing awareness to optimal health, performance, prevention and longevity.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Ashleigh-Quint.png</images> <url>https://topdoctormagazine.com/issues/from-college-athlete-to-acclaimed-strength-coach-the-inspiring-journey-of-ashleigh-quint/</url> </article> <article> <ID>28219</ID> <title>Social Connections and Healthy Aging: Embracing the Power of Community</title> <publishDate>2023-07-26 20:29:43</publishDate> <description><div class="et_pb_section et_pb_section_184 et_section_regular" > <div class="et_pb_row et_pb_row_184"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_184 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_26 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_78 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_79 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_80 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_188 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction</h2> As individuals age, social connections, and relationships play a crucial role in promoting healthy aging and overall well-being. The significance of social interactions goes beyond mere companionship. Engaging with others and actively participating in communities can profoundly affect physical, mental, and emotional health. In this article, we will explore the benefits of social engagement, discuss the importance of community involvement, and provide strategies to combat social isolation among older adults, ultimately fostering a vibrant and fulfilling aging experience. <h2> </h2> <h2>The Benefits of Social Engagement</h2> <ol> <li style="font-weight: 400;" aria-level="1">Cognitive Health: Active social participation stimulates the brain and promotes cognitive function. Engaging in conversations, debates, and intellectual pursuits helps maintain mental sharpness, memory, and overall cognitive abilities. Social interactions challenge the mind and provide opportunities for continuous learning and growth.</li> <li style="font-weight: 400;" aria-level="1">Emotional Well-being: Social connections provide emotional support, companionship, and a sense of belonging, which are crucial for emotional well-being. Strong social ties can reduce feelings of loneliness, depression, and anxiety. Sharing experiences, laughter, and emotional support with others create a positive and nurturing environment for mental health.</li> <li style="font-weight: 400;" aria-level="1">Physical Health: Active engagement in social activities has shown a positive correlation with enhanced physical health outcomes. It can motivate individuals to adopt healthier habits like regular exercise, balanced nutrition, and self-care. Participating in group activities and community events often involves physical movement, fostering an active lifestyle that benefits overall physical well-being.</li> </ol> &nbsp; <h2>The Importance of Community Involvement</h2> <ol> <li style="font-weight: 400;" aria-level="1">Volunteerism: Engaging in volunteer activities enables people to give back to their communities while experiencing a sense of purpose and fulfillment. Volunteering provides opportunities for social connections, helps combat social isolation, and offers a chance to use skills and expertise to impact society positively.</li> <li style="font-weight: 400;" aria-level="1">Intergenerational Programs: Interacting with younger or older generations through intergenerational programs promotes mutual understanding, breaks down age-related stereotypes, and provides opportunities for learning and growth for both older adults and younger individuals. Such programs can include mentoring, tutoring, or participating in community initiatives that unite different age groups.</li> <li style="font-weight: 400;" aria-level="1">Active Participation in Community Groups: Joining clubs, organizations, or community groups based on shared interests fosters social connections and a sense of belonging. These groups provide platforms for meeting like-minded individuals, engaging in hobbies, pursuing passions, and participating in activities that promote social interaction and personal fulfillment.</li> </ol> &nbsp; <h2>Strategies to Combat Social Isolation</h2> <ol> <li style="font-weight: 400;" aria-level="1">Utilize Technology: Technology can be a valuable tool to bridge distances and connect with others. Most people have access to and the ability to use social media platforms, video calls, or online communities as an easy way to stay in touch with family and friends and engage in virtual social activities. Local community centers may offer technical assistance programs to help older adults navigate ever-changing digital platforms.</li> <li style="font-weight: 400;" aria-level="1">Participate in Senior Centers and Community Programs: Senior centers and community programs provide opportunities for social engagement and access to various activities, including exercise classes, educational workshops, arts and crafts, and group outings. These programs create a supportive environment where individuals can interact, learn, and form new connections.</li> <li style="font-weight: 400;" aria-level="1">Reach Out and Stay Active: Taking the initiative to maintain and strengthen existing relationships is vital. Reach out to friends, family, or neighbors regularly through phone calls, visits, or attending social events. Additionally, pursuing personal interests and hobbies, individually or as part of a group, can expand social networks and foster new connections.</li> </ol> &nbsp; <h2>Conclusion</h2> Social connections and community involvement are essential components of healthy aging. By embracing the power of social engagement, older and younger generations can experience numerous benefits that positively impact their physical, mental, and emotional well-being. Combating social isolation through active community participation, volunteerism, and intergenerational interactions leads to a richer and more fulfilling aging experience. Let us prioritize social connections and create an inclusive society that supports and values the contributions of all generations, enabling each other to age gracefully and joyfully throughout each season of life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Social-Connections-and-Healthy-Aging.png</images> <url>https://topdoctormagazine.com/issues/social-connections-and-healthy-aging-embracing-the-power-of-community/</url> </article> <article> <ID>28209</ID> <title>Cognitive Health and Aging: Strategies for Maintaining Function and Preventing Decline</title> <publishDate>2023-07-25 19:38:09</publishDate> <description><div class="et_pb_section et_pb_section_185 et_section_regular" > <div class="et_pb_row et_pb_row_185"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_185 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_27 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_81 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_82 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_83 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_189 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction</h2> Maintaining cognitive function becomes increasingly important for overall well-being and quality of life as we age. Cognitive decline, including memory loss and decreased mental agility, is a common concern among older adults. However, research suggests that there are strategies individuals can employ to promote cognitive health and potentially delay or prevent cognitive decline. This article investigates various strategies, including brain-boosting activities, lifestyle modifications, and potential interventions, that can support cognitive function in older adults. &nbsp; <h2>Brain-Boosting Activities</h2> <ol> <li style="font-weight: 400;" aria-level="1">Mental Stimulation: Mentally stimulating activities challenge the brain and promote cognitive health. Activities like reading, puzzles, crosswords, playing musical instruments, learning a new language, or engaging in strategic games such as chess or Sudoku can help maintain and enhance cognitive abilities.</li> <li style="font-weight: 400;" aria-level="1">Lifelong Learning: Continuing education and learning new skills can positively impact cognitive function. Enrolling in courses or workshops, attending lectures, or pursuing hobbies that require learning and skill development stimulates the brain and helps maintain cognitive abilities.</li> <li style="font-weight: 400;" aria-level="1">Social Interaction: Maintaining social connections and engaging in social activities has been linked to better cognitive health. Social interaction stimulates the brain, boosts mood, and can provide opportunities for mental challenges. Participating in group activities, joining clubs, volunteering, or spending time with family and friends benefits cognitive well-being.</li> </ol> &nbsp; <h2>Lifestyle Modifications</h2> <ol> <li style="font-weight: 400;" aria-level="1">Regular Physical Exercise: Physical exercise benefits the body and supports cognitive function. Aerobic exercises, such as walking, swimming, or dancing, increase blood flow to the brain, promoting the growth of new neurons and improving cognitive performance. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.</li> <li style="font-weight: 400;" aria-level="1">Healthy Diet: Adopting a balanced and nutritious diet is essential for maintaining cognitive health. Focus on consuming fruits, vegetables, whole grains, lean proteins, and healthy fats. Omega-3 fatty acids, found in fatty fish like salmon, have been associated with improved cognitive function. Limiting processed foods, saturated fats, and refined sugars is also recommended.</li> <li style="font-weight: 400;" aria-level="1">Quality Sleep: Adequate sleep is crucial for cognitive function. During sleep, the brain consolidates memories and rejuvenates itself. Aim for 7-8 hours of quality sleep each night, establish a regular sleep routine, and create a sleep-friendly environment by minimizing noise and electronic distractions.</li> </ol> &nbsp; <h2>Potential Interventions</h2> <ol> <li style="font-weight: 400;" aria-level="1">Cognitive Training Programs: Computerized cognitive training programs, such as memory exercises and attention tasks, have shown promise in improving cognitive function and preventing decline in older adults. These programs can be accessed online or through specific apps and should be tailored to individual needs and abilities.</li> <li style="font-weight: 400;" aria-level="1">Management of Chronic Conditions: Effectively managing chronic conditions, such as diabetes, hypertension, and cardiovascular disease, is crucial for preserving cognitive function. Controlling blood sugar levels, maintaining healthy blood pressure, and adopting heart-healthy habits can significantly reduce the risk of cognitive decline.</li> <li style="font-weight: 400;" aria-level="1">Brain-Healthy Lifestyle: Engaging in activities that promote overall brain health can positively impact cognitive function. These activities include stress reduction techniques (such as meditation or mindfulness), avoiding smoking and excessive alcohol consumption, and maintaining a healthy weight.</li> </ol> &nbsp; <h2>Conclusion</h2> Maintaining cognitive function and preventing cognitive decline are essential aspects of healthy aging. By incorporating brain-boosting activities, making lifestyle modifications, and considering potential interventions, older adults can promote their cognitive health and potentially delay the onset of cognitive decline. It is always possible to start implementing these strategies, as they offer numerous benefits for overall well-being and a fulfilling life as we age.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Cognitive-Health-and-Aging-.png</images> <url>https://topdoctormagazine.com/issues/cognitive-health-and-aging-strategies-for-maintaining-function-and-preventing-decline/</url> </article> <article> <ID>28194</ID> <title>The Role of Exercise in Promoting Healthy Aging: Enhancing Physical and Mental Well-being</title> <publishDate>2023-07-24 19:21:29</publishDate> <description><div class="et_pb_section et_pb_section_186 et_section_regular" > <div class="et_pb_row et_pb_row_186"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_186 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_28 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_84 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_85 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_86 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_190 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction</h2> Aging is an inevitable process that brings about changes in our bodies and minds. However, regular physical activity has become a powerful tool in promoting healthy aging by maintaining physical fitness and preserving cognitive function. This article explores the benefits of exercise for individuals as they age, emphasizing its positive impact on physical and mental well-being. Additionally, specific exercise recommendations for different age groups will be provided to help individuals incorporate physical activity into their lives effectively. &nbsp; <h2>The Benefits of Regular Exercise in Healthy Aging</h2> <ol> <li style="font-weight: 400;" aria-level="1">Physical Fitness and Strength: Regular exercise enhances muscular strength, flexibility, and cardiovascular fitness, which tend to decline with age. Strength training exercises, such as weightlifting or resistance training, help maintain muscle mass and bone density, reducing the risk of falls and fractures. Aerobic exercises, such as brisk walking, swimming, or cycling, improve heart health and endurance, allowing individuals to maintain an active lifestyle.</li> <li style="font-weight: 400;" aria-level="1">Disease Prevention: Regular physical activity has been associated with a reduced risk of several chronic diseases commonly affecting older adults, including heart disease, type 2 diabetes, hypertension, and certain types of cancer. Exercise helps control weight, lowers blood pressure, improves blood sugar control, and boosts the immune system, reducing the risk of developing these conditions.</li> <li style="font-weight: 400;" aria-level="1">Cognitive Function and Mental Well-being: Exercise profoundly impacts cognitive function and mental well-being. It promotes the release of endorphins, neurotransmitters that enhance mood and reduce stress and anxiety. Regular exercise has been linked to a reduced risk of cognitive decline and neurodegenerative diseases such as Alzheimer's disease. It improves memory, attention, and overall cognitive performance. Engaging in physical activity also provides opportunities for social interaction, reducing feelings of loneliness and isolation.</li> </ol> &nbsp; <h2>Specific Exercise Recommendations for Different Age Groups</h2> <ol> <li style="font-weight: 400;" aria-level="1">Young Adults (18-40 years): Young adults should aim for a combination of aerobic exercises and strength training. Examples include jogging, swimming, cycling, dancing, and weightlifting. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week and two or more strength training sessions targeting major muscle groups.</li> <li style="font-weight: 400;" aria-level="1">Middle-aged Adults (40-65 years): Middle-aged adults should continue with aerobic exercises and strength training, focusing on maintaining fitness and preventing age-related decline. Activities like brisk walking, cycling, aerobics classes, and moderate-intensity strength training are beneficial. The exercise guidelines remain the same as for young adults.</li> <li style="font-weight: 400;" aria-level="1">Older Adults (65 years and above): Older adults should prioritize exercises that enhance balance, flexibility, and mobility to reduce the risk of falls and injuries. Activities like yoga, Tai Chi, water aerobics, and low-impact exercises are recommended. The exercise guidelines suggest at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, combined with activities that improve strength and balance.</li> </ol> &nbsp; <h2>Conclusion</h2> Regular physical activity plays a vital role in promoting healthy aging by preserving physical fitness, preventing chronic diseases, and enhancing cognitive function. Regardless of age, incorporating exercise into daily routines brings numerous benefits to the body and mind. By following age-specific exercise recommendations, individuals can optimize their health and well-being throughout aging. It is always possible to start reaping the benefits of exercise for a healthier and happier life in the golden years.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/The-Role-of-Exercise-in-Promoting-Healthy-Aging.png</images> <url>https://topdoctormagazine.com/issues/the-role-of-exercise-in-promoting-healthy-aging-enhancing-physical-and-mental-well-being/</url> </article> <article> <ID>28184</ID> <title>5 Tips for Healthy, Beautiful Aging</title> <publishDate>2023-07-21 18:34:13</publishDate> <description><div class="et_pb_section et_pb_section_187 et_section_regular" > <div class="et_pb_row et_pb_row_187"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_187 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_29 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_87 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_88 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_89 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_191 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As we age, it becomes more important to take care of our bodies and minds to maintain good health and beauty. Aging is a natural process that we all go through, but it's important to remember that getting older doesn't have to mean losing our health and beauty. It becomes more important than ever to take care of our bodies and minds to maintain good health and stay youthful in appearance as we get older. The good news is that we can incorporate many simple and practical tips for healthy, beautiful aging into our daily routines. Below are some of the best tips for healthy aging, including diet, exercise, skincare, and more. With a little effort and commitment, you can age gracefully and maintain your health and beauty for years to come. Follow some of these tips for healthy, beautiful aging that you can easily incorporate into your lifestyle! <h3>Eat a Healthy and Balanced Diet</h3> Eating a healthy and balanced diet is crucial for healthy aging. Make sure to include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats in your diet. These foods are rich in vitamins, minerals, and antioxidants that can help reduce the risk of chronic diseases such as heart disease, stroke, and cancer. A balanced diet can also help maintain a healthy weight, which is essential for good health. <h3>Stay Hydrated</h3> As we age, our bodies lose some of their ability to conserve water, which can lead to dehydration. Make sure to drink plenty of water throughout the day, and limit your intake of alcohol and caffeine. Staying hydrated can help regulate body temperature, improve digestion and prevent urinary tract infections. <h3>Exercise Regularly</h3> Regular exercise is vital for healthy aging. It can help maintain a healthy weight, reduce the risk of chronic diseases, and promote mental health. Aim for at least 30 minutes of moderate exercise most days of the week. You can choose any physical activity that you enjoy, such as walking, swimming, yoga, or strength training. Exercise can also help improve balance and prevent falls, which is essential for older adults. <h3>Protect Your Skin from the Sun</h3> Exposure to the sun can cause wrinkles, age spots, and other skin damage. Make sure to wear sunscreen with a minimum SPF of 30 every day, even on cloudy days. You can also wear protective clothing such as long-sleeved shirts, hats, and sunglasses to protect your skin from the harmful effects of the sun. Avoid prolonged exposure to the sun, especially during peak hours. <h3>Get Enough Sleep</h3> Getting enough sleep is essential for overall health and can help reduce the risk of chronic diseases. Aim for 7-8 hours of sleep each night. Poor sleep quality can lead to depression, memory problems, and impaired immune function. Try to establish a regular sleep schedule and create a relaxing bedtime routine to help you sleep better. <h3>Practice Stress Reduction Techniques</h3> Chronic stress can lead to a range of health problems, including heart disease and depression. Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress. You can also engage in activities you enjoy, such as listening to music, reading a book, or spending time with friends and family. <h3>Stay Socially Active</h3> Social isolation can lead to depression and other health problems. Stay connected with friends and family, and participate in social activities that you enjoy. You can join a social group, volunteer in your community or take a class to meet new people. <h3>Challenge Your Brain</h3> Keeping your brain active and engaged can help prevent cognitive decline. Read, do crossword puzzles, learn a new skill or take up a new hobby. Challenging your brain can help improve memory, attention and problem-solving skills. <h3>Get Regular Health Screenings</h3> Regular health screenings can help detect and treat health problems early, before they become more serious. Make sure to see your healthcare provider regularly and follow their recommendations for health screenings such as mammograms, colonoscopies and blood tests. <h3>Take Care of Your Teeth and Gums</h3> Poor oral health can lead to a range of health problems, including heart disease and diabetes. Brush and floss your teeth regularly, and see your dentist for regular checkups. Good oral hygiene can help prevent cavities, gum disease, and tooth loss, which can affect your overall health and well-being. Healthy aging is possible with a few simple lifestyle changes. As we age, it's important to take care of our bodies and minds to maintain good health and beauty. Incorporating these tips for healthy, beautiful aging into your daily routine can help you stay active, healthy and happy in your golden years. Remember that there is always time to start living a healthier lifestyle; small changes can make a big difference in the long run. These simple lifestyle changes allow you to look and feel your best as you age gracefully.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/5-Tips-for-Healthy-Beautiful-Aging.png</images> <url>https://topdoctormagazine.com/issues/5-tips-for-healthy-beautiful-aging/</url> </article> <article> <ID>28173</ID> <title>The Benefits of Yoga and Meditation for Women's Health</title> <publishDate>2023-07-20 18:04:31</publishDate> <description><div class="et_pb_section et_pb_section_188 et_section_regular" > <div class="et_pb_row et_pb_row_188"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_188 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_30 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_90 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_91 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_92 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_192 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Yoga and meditation have been practiced for thousands of years and are known for their numerous health benefits. While both men and women can benefit from practicing yoga and meditation, women in particular can experience a range of positive effects. Below are some of the key benefits of yoga and meditation for women's health: <h3>Stress Reduction </h3> Women often experience higher stress levels due to various responsibilities such as work, family, and social obligations. Practicing yoga and meditation can help reduce stress levels and promote feelings of calm and relaxation. <h3>Improved Mood</h3> Yoga and meditation have been shown to increase levels of the neurotransmitter serotonin, which can improve mood and reduce symptoms of anxiety and depression. <h3>Better sleep</h3> Sleep disturbances are common in women, especially during menopause and oftentimes in some women's Luteal phase. Yoga and meditation can help to improve sleep quality and reduce the frequency of insomnia. <h3>Increased flexibility and strength</h3> Yoga involves a series of poses that can improve flexibility and strengthen muscles. This can be especially beneficial for women as they age and experience muscle mass and flexibility declines. <h3>Reduced risk of chronic diseases</h3> Regularly practicing yoga and meditation can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. This is because these practices can improve cardiovascular health, regulate blood sugar levels, and support the immune system. <h3>Improved reproductive health</h3> Yoga and meditation can also benefit reproductive health in women. For example, certain yoga poses can improve blood flow to the reproductive organs and reduce menstrual cramps. <h3>Better digestion</h3> Yoga can help to stimulate the digestive system and improve digestion. This can be particularly beneficial for women who experience digestive issues such as bloating, constipation, or irritable bowel syndrome. <h3>Increased self-awareness</h3> Through regular practice, yoga and meditation can increase self-awareness and help women develop a deeper understanding of their thoughts, feelings, and behaviors. This can lead to improved self-esteem, self-acceptance, and a greater sense of purpose. <h2>Conclusion</h2> Yoga and meditation offer numerous benefits for women's health. Incorporating yoga and meditation into a regular wellness routine can lead to a happier, healthier, and more balanced life. Try beginner videos or visit a studio to begin the journey.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/The-Benefits-of-Yoga-and-Meditation-for-Womens-Health.png</images> <url>https://topdoctormagazine.com/issues/the-benefits-of-yoga-and-meditation-for-womens-health/</url> </article> <article> <ID>28163</ID> <title>Mental Health in Men: Understanding and Overcoming Stigma</title> <publishDate>2023-07-19 17:46:08</publishDate> <description><div class="et_pb_section et_pb_section_189 et_section_regular" > <div class="et_pb_row et_pb_row_189"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_189 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_31 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_93 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_94 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_95 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_193 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Introduction</h2> Mental health is a critical aspect of overall well-being, affecting individuals of all genders. However, mental health has a prevailing stigma, particularly among men. Societal expectations, cultural norms, and traditional gender roles often discourage men from seeking help and openly discussing their mental health struggles. This article aims to shed light on the topic of mental health in men, explore the reasons behind the stigma, and provide strategies for understanding and overcoming it. &nbsp; <h2>Understanding the Stigma</h2> The stigma surrounding mental health in men stems from a variety of factors. One key factor is societal expectations that men should be strong, stoic, and independent. As a result, expressing vulnerability or seeking help for mental health issues is often seen as a sign of weakness. As a result, many men internalize their feelings, leading to increased stress and worsening mental health conditions. Cultural norms also play a significant role in perpetuating the stigma. In many societies, the concept of masculinity is closely tied to notions of dominance, control, and emotional restraint. This can create barriers for men seeking help, as they fear judgment and ostracization if they display emotions or admit to struggling with mental health. Another contributing factor is the lack of awareness and education surrounding mental health. Men may not recognize the symptoms of mental health disorders or understand that they are experiencing a genuine condition. This lack of awareness further reinforces the stigma, as men may dismiss their struggles as a temporary phase or a personal failing. &nbsp; <h2>Overcoming the Stigma</h2> <ol> <li style="font-weight: 400;" aria-level="1">Education and Awareness: One of the most effective ways to combat mental health stigma in men is through education and awareness campaigns. By providing accurate information about mental health, its prevalence, and the available treatments, we can dispel misconceptions and promote understanding. Public campaigns can also highlight stories of men who have sought help and successfully managed their mental health, encouraging others to do the same.</li> <li style="font-weight: 400;" aria-level="1">Promoting Open Dialogue: It is crucial to create safe spaces for men to discuss their mental health. Encouraging open dialogue among friends, family, and within communities can help normalize conversations about mental health. Men should feel comfortable sharing their experiences, emotions, and struggles without fear of judgment. The stigma can gradually be dismantled by fostering an environment of support and understanding.</li> <li style="font-weight: 400;" aria-level="1">Challenging Gender Stereotypes: It is essential to challenge traditional gender stereotypes that reinforce mental health stigma. Men should be encouraged to embrace their emotions and understand that seeking help is a sign of strength, not weakness. Promoting diverse and positive representations of masculinity can help redefine societal expectations and create a more inclusive and accepting environment.</li> <li style="font-weight: 400;" aria-level="1">Mental Health Services Tailored for Men: Mental health services should be tailored to address men's specific needs and concerns. Offering male-friendly environments where men feel comfortable seeking help can make a significant difference. Mental health professionals can also receive training to understand better and support men's mental health challenges.</li> <li style="font-weight: 400;" aria-level="1">Leading by Example: Men in positions of influence, such as celebrities, athletes, and community leaders, have a unique opportunity to lead by example and challenge the stigma surrounding mental health. When public figures share their own mental health journeys and advocate for seeking help, it can inspire others to do the same. Their stories help normalize the idea that mental health issues can affect anyone and that seeking support is a courageous and necessary step.</li> </ol> &nbsp; <h2>Conclusion</h2> The stigma surrounding mental health in men is a significant barrier to seeking help and support. Understanding the factors contributing to this stigma and working to overcome them is crucial for improving men's mental health outcomes. We can create a more supportive and accepting society by promoting education, open dialogue, challenging stereotypes, and providing tailored mental health services. Breaking down the stigma surrounding mental health in men will allow individuals to seek help when needed, ultimately leading to better overall well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/07/Mental-Health-in-Men.png</images> <url>https://topdoctormagazine.com/issues/issue-169/mental-health-in-men-understanding-and-overcoming-stigma/</url> </article> <article> <ID>29202</ID> <title>The New Medicine: An Interview with Curtis Martin D.C.</title> <publishDate>2023-07-01 18:55:54</publishDate> <description><div class="et_pb_section et_pb_section_190 et_section_regular" > <div class="et_pb_row et_pb_row_190"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_190 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_194 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Curtis Martin’s first real memory of medicine was at the age of six, standing in the hospital in the city of Vancouver, British Columbia, Canada. He was more than a 10-hour drive plus a ferry ride away from his hometown of Port Mcneill on Vancouver Island. He stood there in the hospital with his mother and older sister, looking at his father. His father was suffering with debilitating back pain, and the doctors were trying to figure out what to do. He remembers the immense fear and uncertainty he felt. His father was a strong and stoic man, a heavy-duty mechanic who had grown up on a farm working the land and was no stranger to hard physical work. Curtis watched his father lying helpless in the bed before him, waiting for care and barely able to tolerate the pain. After a long wait, he was told he needed surgery, and there was nothing more that could be done. Allan Martin was discharged home to wait for the soonest surgery date he was given six months out. At home, Curtis watched his father in agony, barely able to move, while his terrified mother was trying to look after the family. “It was terrible, and worse knowing there was nothing I could do but stand by his side and wait.” Indeed, after a short time, his father became desperate. Unwilling to wait and feeling he had nothing to lose, Allan got a recommendation from a friend to go see a chiropractor in Vancouver. “That guy is a miracle worker!” said the friend. He took a chance and made the long, painful 10-hour journey back to Vancouver to see Dr. Brian Blower. In his weakened condition, it was actually more than a day’s journey, and so he had to stay with his sister for a whole six months to receive necessary treatment from the chiropractor. When he finally came home to his family, he no longer needed surgery and was able to resume the life he had left behind. At that point, he functioned very well and without pain. However, because of the distance to Dr. Blower’s office, he was not able to receive regular care. His family was used to limited access to health services because of where they lived. But his family wished that the relief that Allan received and, indeed, the care Dr. Blower gave to the whole family was readily available to them in their community. The people in Port Mcneill chopped wood, went hunting and fishing and led active lives connected to the outdoors. Chiropractic like this was a miracle solution for those looking to lead active lives without depending on medicine. To young Curtis, Dr. Blower could not have been a more important man for saving his dad and his family. &nbsp; Two years later, however, his dad noticed a small polyp in his nose that was bothering him. The doctor said not to worry that it could be simply removed in a routine outpatient procedure. However, while in the clinic, something went terribly wrong, and suddenly Allan was in anaphylaxis. Curtis saw his dad almost die that day. He was only narrowly revived with emergency interventions and adrenaline. Because their family almost never used medicine, Allan had no idea he was highly allergic to a simple aspirin. This event was especially terrifying for young Curtis because, growing up, he knew the story of his grandfather’s death. Because of a freak accident when Curtis’s dad was only a 13-year-old boy, his grandfather was suddenly gone, leaving Allan as the head of his large family on the farm. He knew his dad still felt immense grief from that loss so long ago. With the backdrop of his family history and having almost lost his own father that day, Curtis now held a deep fear and mistrust of medical intervention. &nbsp; Unfortunately, his father’s back troubles were not over. Although he saw the chiropractor as much as he could when he was feeling symptoms, because his condition was not regularly maintained, problems would arise. It was when Curtis was 15 that his father’s back began to have an especially bad episode. Over the years, he had found a chiropractor halfway down the island to help him when he couldn’t get to Dr. Blower. On this occasion, because of how much he hurt, he knew he had to get help fast. The family only had one car, so while his mother worked and cared for his sister, Curtis was charged to travel with his dad, carry his bags and assist him in the 3-hour bus ride down-island. Seeing his dad in this state caused the past to echo and weigh on his young heart. As they traveled, Allan got worse and worse. They were almost there when this 15-year-old boy, who had never seen his father cry, watched as tears streamed down Allan’s face. He told his son that he couldn’t make it and had to go to the hospital. Knowing how allergic his father could be to unknown medication and having no medical knowledge himself, Curtis was terrified. In fact, all he could think about was the abrupt death of his grandfather. Would history be repeated? Curtis recounts clearly a moment he remembers as he sat alone and scared in the cafeteria of the hospital. He recognizes this as being the moment he chose to work for health and ultimately chose the life of a doctor. He prayed to God and asked to become a chiropractor so he could care for his father and keep him safe. As the only son of a mechanic and a school teacher in a tiny remote Northern logging town, this was a big ask. &nbsp; “By all accounts, my childhood shouldn’t have led me into medicine. I didn’t know anyone who wanted to become a doctor, and I was never good in school. I had never even planned to go to college! But suddenly, I knew I had a big purpose, and God directed me to that purpose. It was actually pretty ironic because my high school guidance counselor told me not to take college prep courses because I would only ever work with my hands. I guess he was right! Despite all that, at 26 years old, I was a chiropractor right out of school and ready to make a difference. In my heart, helping people like my dad to avoid needless suffering and live strong has always been my passion, mission, and drive,” Dr. Martin smiles. &nbsp; <img class="wp-image-29210 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/drcurtis2-819x1024.png" alt="" width="819" height="1024" /> &nbsp; His Doctor of Chiropractic Degree was from Western States in Portland, Oregon. His school was more medically oriented than most chiropractic colleges, and he received a strong background in diagnosis and physical exam. Driven by his own passion to be a great healer, however, he wanted more and attended endless seminars with top adjusters and technique gurus outside of his rigorous curriculum. As he continued his accelerated learning into his practice years, his precision and reputation grew. Working only with his hands, he was continually amazed at how well his patients did! Not only getting out of pain, he started to notice that many were getting off of prescription drugs like inhalers, lowering or discarding blood pressure meds, antacids, and even blood sugar medications! At first surprised, he then started to understand the rather obvious connection between organ function and pinched nerves at the spine. “Even beyond chiropractic, I started to understand that the body is an incredible healing organism, more than we can possibly know! If we can remove interference, whatever that interference may be, whether it’s chemical, emotional, or structural, the body can heal or adapt from anything. This is the basic philosophy of chiropractic and a strength that I’ve seen proven over and over again by thousands of patients,” he said. “This frankly gave me great hope as a young doctor, and it excited me to be able to help people so much!” Rather quickly over the next decade, with his reputation for excellent results and service leading the way, he found himself the owner of three clinics, training a full staff and many other doctors in his techniques. &nbsp; On October 25, 2016, life was about to change again. An unexpected accident forced his wife to call 911, and in the middle of the night, Dr. Martin was taken by ambulance to the hospital, where they spent several days trying to control the full-body spasms and debilitating back pain he could barely withstand. Having flashbacks of his childhood and terrified of what this would mean for his life and practice, he lay in the bed, in and out of consciousness. After four days, he was discharged home into his wife’s care with a bottle of prednisone and a walker. Realizing that chiropractic adjustments alone would not give him his life back because the damage was too great, he was forced to look for new solutions. Praying that he could regain his strength and health without constant pain, Dr. Curtis Martin began a new journey. Reevaluating his philosophy, he started studying anything he could find to make sense of his situation. This is how he found regenerative medicine and cellular healing. “It made sense that sickness could accumulate in the cells, disabling the body’s innate wisdom and healing power.” Ultimately, he began to realize that there is a new “smart medicine” gaining momentum and that the most successful and cutting-edge treatments are those that harness and enhance the body’s self-healing ability at the cellular level. At first, he was terrified that his beliefs had failed. He dreaded that he would have to submit to traditional medicine and succumb to the risks of a major surgery, something he had feared his whole life! What started as a very real crisis of faith ultimately led him back to a deep reverence and trust in nature. &nbsp; “I realized that the interference in the human body has evolved and changed form! This has happened gradually over time since my grandfather was a kid with the introduction of modern chemicals and other types of stress he never had to deal with. We are seeing new increases in chronic illness and disease that weren't here before. Now more than ever, it’s not only structural interference like I was taught. Now, we see powerful emotional and chemical disruptions that cannot be overlooked! We can’t fix these new problems with solely the tools of the past, and this realization is what sent me diving into regenerative medicine and, ultimately, into Soft Wave technology, which, at a cellular level, is really powerful! All my career, I had resisted using technology to override the systems of the body, and yet here is a machine that actually works with the body, magnifying the innate ability of the cell to heal itself! And ultimately, it helped me.” &nbsp; Shockwave therapy, whose medical term is ESWT or Extra Shockwave Therapy, is a profound addition to healthcare originating in Europe that Martin feels is a massive piece of modern medicine. “To explain shockwave therapy, it’s basically a unique hydroelectric acoustic wave, a special sound wave in water. They use a similar wave for lithotripsy to break up kidney stones because, at these very high doses, it is catabolic, meaning it breaks down tissues. SoftWave is different because it passes through normal tissue without harming it but recognizes damaged cells and helps to quickly recycle them. This is incredibly helpful for scar tissue in old injuries by removing restriction to a joint without an invasive surgery! Treatment also triples blood flow to the area, which brings focused oxygen, nutrients, and immune cells needed for healing. Lastly, it creates a mechanical transduction. What this means is that it pushes inward, putting pressure on the cells almost like a basketball. It squeezes the cell, and in response, the body has a rebound effect. When the cell goes under pressure and then bounces back, the body recognizes the stress via its innate intelligence. Immediately, it uses cell signaling to sequester and then release a small vesicle from the outside of the cellular wall. This is called an exosome. Exosomes are basically powerful little packets of chemical signalers essential for tissue regeneration within the body. They are a massive and crucial form of communication. When the body releases exosomes in the area of the injury, they are filled with growth hormones and other repair-directed chemicals made by the cell. The contents of the exosome are released at the site of the injury. In response, the body reacts and recruits stem cells to the area, telling them to build and repair whatever you need: bone, muscle, tendon, ligament, cartilage, and whatever else is necessary for that injury to heal innately. Those exosomes are like smart little power packs of fuel turning on the stem cells and helping them grow and develop. Everyone is talking about the power of stem cells, but the truth is that without the direction and communication of the exosomes, it doesn't matter how many stem cells you have! Undirected stem cells are like architects with no plans, they can’t build anything. That’s the power of this machine, to tap into and enhance your body’s own repair system. There is literally no other device in the U.S. that does that, and it's fairly new to this country, even though it has been successfully used in Europe for well over a decade. That’s why this is such an incredible breakthrough for patients! SoftWave is fast, effective and uniquely non-invasive. It’s also probably one of the most inexpensive forms of treatment when compared to surgery and other treatment options at this level, like hyaluronic acid, PRP, PRF, and stem cell injections. Also, because of how it activates stem cells, it is incredible for boosting the efficacy of stem cell injectables, enhancing the more invasive procedures that some patients elect. In fact, using SoftWave on an area pre and post-surgery has been used successfully to speed healing and minimize scar tissue. I love having something that is so safe and effective to offer patients with a wide variety of problems, and I’ve seen miracles happen almost daily from using this. It’s incredible!” He shared with me that he is also currently collaborating with other doctors, helping them to add SoftWave to already successful protocols and making them better. “This is a perfect example of how unique technology can actually work with the body, harnessing the power of nature. I am excited to see what else will develop in the next five to ten years, and I'm looking at how we can translate this to helping more people.” &nbsp; For Dr. Martin’s own health, even before he really knew how to use the machine, his first few treatments gave him significant improvement. So, he bought a machine and started using it in his clinics. It worked very well, so he bought two more to have one at each office and started learning. He began a research and development process that took shape over several years. “This machine is so new to the US that not a lot of information existed on what to do to get the best results and what it could be used for. It just worked so darn well that the NFL and other sports franchises started using it to help players recover and improve performance. But most clinicians had no idea what to do and how to apply SoftWave in an effective treatment plan for a wider range of patients.” He began developing and refining protocols to improve outcomes and broaden application. He talked to other doctors and clinicians using the machine to understand their experiences. He talked to the makers of the device in Germany to have a deeper understanding of the technology. He questioned how different settings and energy levels would penetrate different areas of the body. He interviewed Rafael Gonzales, a leading scientist in the field of stem cell harvesting and proliferation. He wanted to understand more clearly how stem cells respond to the hydroelectric acoustic wave and why the body responded so magnificently to it. He talked to Harry Adelson, a cutting-edge doctor doing some of the most highly respected procedures for stem cell injections in the spine. He then developed principles and guidelines into practices that he could teach to his doctors for clinical excellence. He interviewed Dr. Dan Pompa, an innovator and leader in the field of cellular detox. He realized that by optimizing cellular health, the power of the body to heal became exponentially up-leveled. He also met Glade Tuckett, a lead distributor for SoftWave, who was excited by how much Dr. Martin knew about advanced techniques to use the machine. Glade had written the only existing manual for the Soft Wave machine, and he asked Dr. Martin to help rewrite it! Soon, other doctors outside his organization wanted to learn from him, too. &nbsp; <img class="wp-image-29208 size-large aligncenter" src="https://topdoctormagazine.com/wp-content/uploads/2023/10/drcurtis1-1024x536.png" alt="" width="1024" height="536" /> &nbsp; As he did his research, he got to know many more key innovators in the health space of regenerative medicine, and as he did, he realized that what he was doing offered something unique. At this point, he had over two decades now of successful chiropractic practice while running three offices. He also had many years of experience coaching over 35 other chiropractic offices to significantly higher levels of success. He had enjoyed coaching; however, with the injury he sustained, he had stopped in order to focus on his health. With all he had learned and the healing he received, he was ready to start something new. Repeatedly since he stopped, colleagues had reached out to him, eager to get his advice. Now, he had a growing number of doctors who, hearing of his success, wanted him to be their coach. They wanted to know how to use Softwave with excellence and how to teach patients what it is and how it works. They also needed a successful business model in order to serve large masses of people and bring this incredible therapy to regular patients. The potential to really help moms and dads, active people, older people, those with heavy physical jobs, and the countless people with chronic old injuries with this therapy is largely unrealized. In the beginning of 2022, Dr. Curtis Martin decided to do just that, and the Alignment Health Practice Group was born. He has created a learning platform through which he runs a program helping clinicians learn core treatment procedures to a high level of excellence. His advanced higher-level program includes the latest protocols for complex cases, how to educate patients, and train staff to integrate SoftWave technology successfully. This becomes a powerful new branch of their existing clinic or a model for profitable stand-alone offices. For the last year, he has quickly grown to doing this in 40 offices across the United States. With this early success, his company is now working on a project to make SoftWave readily available to huge numbers of people in need by opening 500 offices nationwide in the next two to five years. “This is going to really change how people feel about the options they have to get well. Most of us want to stay active and don’t want to just bear the pain and wait to get so bad that surgery is your best option. By having SoftWave available in most cities, a lot more people will have access to help within reach and without downtime. Many people will actually be able to avoid the risks and side effects of surgeries, injections, and prescription medication by getting the help they need early on. There is a time and place for drugs and surgery, and for some, it is their only option, but I think most of us hope to avoid those risks but still get to heal and live a great life. I just feel that if patients can achieve that, naturally, we’re definitely making this world a better place. It's funny, looking back, I didn’t really set out to have such a big mission, I really just dreamed about helping my own family. Somewhere along the way, it became more about everyone’s family.” &nbsp; If you are a healthcare provider who is striving to achieve clinical excellence, SoftWave Therapy is an outstanding opportunity to better serve your patients. If your clinical focus is in chiropractic, podiatry, physical therapy, urology, or neuropathy, or if you want to maximize the effects of injectables in regenerative medicine, please reach out to Dr. Martin and his team through www.alignmenthealthpracticegroup.com or by calling (925) 633–7922 to explore if their coaching would benefit your practice. If you are a patient who hopes to benefit from this incredible.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/10/drcurtiscover.png</images> <url>https://topdoctormagazine.com/research/news/the-new-medicine-an-interview-with-curtis-martin-d-c/</url> </article> <article> <ID>28100</ID> <title>Noninvasive Vein Treatment: An Interview with Dr. Mason Mandy</title> <publishDate>2023-05-29 14:02:07</publishDate> <description><div class="et_pb_section et_pb_section_191 et_section_regular" > <div class="et_pb_row et_pb_row_191"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_191 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_32 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_96 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_97 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_98 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_195 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">“Medicine was one of those lifelong things because I don’t remember when I didn’t wanna do medicine- it was something I always wanted to do. I was interested in helping others,” Dr. Mason Mandy, M.D., said. Dr. Mason Mandy, M.D., DABVLM, is the Chief Medical Officer in the Midtown Manhattan clinic for Metro Vein Centers. As a board-certified surgeon, he specializes in treating chronic venous insufficiency and other vein conditions, performing over 10,000 vein procedures through minimally invasive technology. After his undergrad at the U.S. Air Force Academy, Dr. Mandy completed medical school at the University of Alabama Birmingham in his hometown. After that, he started on the path of OBGYN but quickly became interested in surgery and chose to do a surgery residency at Beth Israel Medical Center in New York. After completion, he did three years in the Air Force as a general surgeon without getting deployed. Then, Dr. Mandy worked in Nashville for another three years as a general surgeon before moving to New York to work in the Metro Vein Centers. “I like the instant gratification of surgery in a lot of cases. For example, somebody would come in with a problem like appendicitis, and then you take out their appendix, and they get well quickly and go home, and it’s kind of a one-time thing, and they’re done for the vast majority of patients. And I also like the physical part, being able to do a procedure and use my hands and the technical aspect of it,” he said. Opening the Metro Vein Centers combines what he enjoys most: follow-up and gratification. Most patients receive more follow-up than a routine surgery but still have that instant gratification aspect where they usually do not need another surgery to improve. So it has a perfect mix of relationship and procedure. Dr. Mandy sees patients who most often have a different mix of common symptoms like pain in their legs, swelling in their feet, prominent varicose veins or bleeding veins, or ulcers in the skin. Treatments vary according to where the vein is located and its anatomy. Each treatment is tailored to individual patients based on what they need and what will address their needs best. Vein disease never just goes away or gets better on its own. Symptoms may improve, but once the vein is broken or diseased, it does not reverse. Therefore, the earlier people come in when they notice symptoms, the quicker Metro Vein Center and Dr. Mandy can treat and prevent future issues. Most patients do not end up with ulcers or severe disease, but it could progress over time if not properly treated. Lifestyle adjustments are a huge part of the treatment plans that Metro Vein Center offers. Many patients visiting Dr. Mandy are standing for long hours or are sitting behind computers without moving and getting the blood flowing throughout their bodies. When addressing these problems, he may recommend patients wear compression stockings or elevate their legs for 15 to 20 minutes. They will also recommend weight loss techniques, exercise, and healthy lifestyle changes. &nbsp; <h2>3 Tips to Prevent a Visit to the Vein Doctor </h2> Dr. Mandy has three main tips to avoid having vein issues in the future or worsening existing issues. If you can take these preventative measures, your veins will thank you! <h3> </h3> <h3>#1 Wear Compression Stockings </h3> If you are a person who is standing for long periods of the day, compression stockings can help you feel better and improve circulation in your legs. <h3> </h3> <h3>#2 Elevate Your Legs </h3> Elevation can help with any symptoms you are experiencing. Especially when you are putting your feet high in the air, not just on a stool, you will experience a relief of pressure. It also helps drain blood to relieve the pressure on your legs. &nbsp; <h3>#3 Weight Loss and Exercise </h3> Dr. Mandy suggests these two essential things to relieve vein pain and pressure. In addition, weight loss and exercise can help an array of things other than just vein-related issues. They can address underlying diseases and prevent further problems much better than any other treatment. The thing about having problems with your veins is that it can cause significant discomfort and reduce your ability to exercise and function normally. Worst case scenarios can have significant bleeding or developing ulcers which develop infections and skin breakdown. It is important to avoid these issues while you can so symptoms do not develop or worsen. Vein treatments are now noninvasive and quick, which means more patients can access them now. “We can do 10-minute procedures in the office with no cutting and no stitches, and patients can walk in and out on their own and get the same treatment essentially. So it’s really changed dramatically. And so I think in the past, many doctors were reluctant to recommend vein treatment because it was such an invasive and such a major ordeal to go through that. And so I think we can take care of it without the risk of the discomfort and the inconvenience of major surgery,” Dr. Mandy said. With the ease and noninvasive surgery options, anyone experiencing vein problems should visit Dr. Mandy and his team at Metro Vein Center. Following his preventative advice should also keep you from having any vein issues, to begin with! To learn more about his office and Dr. Mandy, visit his <a href="https://www.metroveincenters.com/vein-doctors/dr-mason-mandy">website</a> (<a href="https://www.metroveincenters.com/">https://www.metroveincenters.com</a>).</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Noninvasive-Vein-Treatment-An-Interview-with-Dr.-Mason-Mandy.png</images> <url>https://topdoctormagazine.com/issues/noninvasive-vein-treatment-an-interview-with-dr-mason-mandy/</url> </article> <article> <ID>28092</ID> <title>Sleep Goals for Men</title> <publishDate>2023-05-26 13:53:25</publishDate> <description><div class="et_pb_section et_pb_section_192 et_section_regular" > <div class="et_pb_row et_pb_row_192"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_192 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_33 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_99 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_100 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_101 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_196 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Sleep is essential for good health, yet many men neglect to prioritize it. According to the <a href="https://www.thensf.org" target="_blank" rel="noopener">National Sleep Foundation</a>, men between the ages of 18-64 should aim for 7-9 hours of sleep each night. However, getting enough sleep is easier said than done. Below are some tips and goals for getting better sleep! <h3> </h3> <h3>Consistency is Key</h3> One of the best ways to improve your sleep quality is to establish a consistent sleep schedule. Going to bed and waking up at the same time each day can help regulate your body's natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. <h3> </h3> <h3>Create a Sleep-Conducive Environment</h3> The environment in which you sleep can greatly impact the quality of your sleep. Make sure your bedroom is cool, quiet, and dark. Use curtains or blinds to block out any light, and invest in a comfortable mattress and pillows. Avoid using electronic devices, such as smartphones or laptops in bed, as the blue light emitted by these devices can disrupt your sleep. <h3> </h3> <h3>Wind Down Before Bed</h3> Engaging in relaxing activities before bedtime can help signal to your body that it's time to sleep. Try reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities, such as watching TV or using social media, before bed. <h3> </h3> <h3>Limit Caffeine and Alcohol</h3> Caffeine and alcohol can both interfere with your sleep. Caffeine is a stimulant that can make it difficult to fall asleep, while alcohol can disrupt the quality of your sleep. Limit your intake of caffeine and avoid consuming it late in the day. Similarly, limit your alcohol intake, particularly before bedtime. <h3> </h3> <h3>Exercise Regularly</h3> Regular exercise has been shown to improve sleep quality. However, be mindful of the timing of your workouts. Exercising too close to bedtime can make it harder to fall asleep. Instead, try to exercise earlier in the day. <h3> </h3> <h3>Seek Treatment for Sleep Disorders</h3> Sleep disorders, such as sleep apnea or restless leg syndrome, can significantly impact the quality of your sleep. If you suspect you may have a sleep disorder, talk to your healthcare provider. Treatment may include lifestyle changes such as weight loss or the use of a CPAP machine or medication. <h3> </h3> <h3>Manage Stress</h3> Stress and anxiety can interfere with your ability to fall asleep and stay asleep. Practicing stress-management techniques, such as mindfulness or yoga, can help reduce stress and promote better sleep. Getting enough quality sleep is crucial for good health. Men should aim for 7-9 hours of sleep each night and establish a consistent sleep schedule which can be reached through these tips. If you have consistent trouble sleeping, consult with a medical professional. Remember that by prioritizing sleep, men can improve their overall health and well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Sleep-Goals-for-Men.png</images> <url>https://topdoctormagazine.com/issues/sleep-goals-for-men/</url> </article> <article> <ID>28083</ID> <title>Staying Active and Healthy as You Age: Tips for Men</title> <publishDate>2023-05-25 13:42:04</publishDate> <description><div class="et_pb_section et_pb_section_193 et_section_regular" > <div class="et_pb_row et_pb_row_193"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_193 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_34 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_102 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_103 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_104 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_197 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Aging is an inevitable part of life and as men age, their bodies and health needs change. Staying active and healthy becomes more crucial to maintain a high quality of life. Below are some essential tips for men to stay active and healthy as they age. <h3> </h3> <h3>Stay Physically Active</h3> Physical activity is crucial for maintaining good health as men age. Regular exercise helps improve cardiovascular health, build strength, and maintain a healthy weight. It also helps prevent chronic diseases such as type 2 diabetes, hypertension, and obesity. Engage in moderate exercise for at least 30 minutes a day such as brisk walking, swimming, cycling, or weight training. <h3> </h3> <h3>Eat a Healthy Diet</h3> As men age, they require fewer calories than when they were younger, but they still need a well-balanced diet to maintain their health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients to the body. It can also help prevent chronic diseases and maintain a healthy weight. <h3> </h3> <h3>Manage Stress</h3> Stress is a part of life, but chronic stress can lead to several health problems. As men age, they may experience increased stress due to work, financial or personal issues. It's essential to find healthy ways to manage stress such as practicing relaxation techniques, yoga, or meditation. <h3> </h3> <h3>Get Enough Sleep</h3> Sleep is essential for overall health, and getting enough sleep becomes more critical as men age. Aim to get 7-9 hours of sleep each night to help the body rest and repair. Poor sleep can lead to several health problems such as depression, anxiety, and obesity. <h3> </h3> <h3>Stay Socially Active</h3> Social isolation can lead to several health problems such as depression and cognitive decline. As men age, it's essential to maintain social connections with family and friends. Joining a community group, volunteering, or participating in a hobby can help men stay socially active. &nbsp; <h3>Get Regular Health Screenings</h3> Regular health screenings can help detect potential health problems early. Men should talk to their healthcare provider about recommended screenings such as blood pressure, cholesterol, and prostate cancer screenings. It's also essential to get regular eye exams and dental checkups. In conclusion, staying active and healthy becomes more crucial as men age. Men who follow these tips can enjoy a high quality of life as they age. Discuss these with your doctor to find even more options for staying healthy.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Staying-Active-and-Healthy-as-You-Age-Tips-for-Men.png</images> <url>https://topdoctormagazine.com/issues/staying-active-and-healthy-as-you-age-tips-for-men/</url> </article> <article> <ID>28075</ID> <title>Testosterone Replacement Therapy: What Men Need to Know</title> <publishDate>2023-05-24 09:53:47</publishDate> <description><div class="et_pb_section et_pb_section_194 et_section_regular" > <div class="et_pb_row et_pb_row_194"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_194 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_35 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_105 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_106 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_107 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_198 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Testosterone is a hormone that plays a crucial role in men's health. It is responsible for the development of male characteristics, such as muscle mass, bone density, facial and body hair, and a deep voice. Testosterone levels naturally decline as men age, and this decline can lead to various symptoms and health concerns. In recent years, testosterone replacement therapy (TRT) has gained popularity as a treatment option for men with low testosterone levels. Below will explore what men need to know about testosterone replacement therapy, including its benefits, risks, and considerations. <h3> </h3> <h3>What is Testosterone Replacement Therapy (TRT)?</h3> Testosterone replacement therapy (TRT) is a medical treatment that aims to raise testosterone levels in men with low testosterone also known as hypogonadism. Hypogonadism can occur due to various reasons, including age-related decline, testicular injury, hormonal disorders, or certain medical conditions. TRT can be administered through different methods, including injections, gels, patches, and pellets. <h3> </h3> <h3>Benefits of Testosterone Replacement Therapy</h3> TRT can offer several benefits for men with low testosterone levels. These may include: <ol> <li style="font-weight: 400;" aria-level="1">Improved Sexual Health: Testosterone plays a vital role in men's sexual health, and low testosterone levels can lead to symptoms such as erectile dysfunction, reduced libido, and decreased sexual satisfaction. TRT may help improve sexual function and libido in men with low testosterone levels, leading to a better overall quality of life.</li> <li style="font-weight: 400;" aria-level="1">Increased Muscle Mass and Bone Density: Testosterone is essential for building and maintaining muscle mass and bone density. Low testosterone levels can result in reduced muscle mass, strength, and bone density which may increase the risk of fractures and osteoporosis. TRT may help increase muscle mass and bone density, leading to improved physical performance and overall bone health.</li> <li style="font-weight: 400;" aria-level="1">Enhanced Mood and Energy Levels: Testosterone also affects mood and energy levels in men. Low testosterone levels can lead to symptoms such as fatigue, irritability, and depression. TRT may help improve mood and energy levels, leading to increased motivation, vitality, and overall well-being.</li> <li style="font-weight: 400;" aria-level="1">Better Cognitive Function: Testosterone has been found to play a role in cognitive function, including memory, concentration, and verbal skills. Low testosterone levels have been associated with cognitive decline in some men. TRT may help improve cognitive function in men with low testosterone levels, although more research is needed in this area.</li> </ol> <h3> </h3> <h3>Risks and Considerations of Testosterone Replacement Therapy</h3> Like any medical treatment, TRT also comes with potential risks and considerations. Some of these may include: <ol> <li style="font-weight: 400;" aria-level="1">Hormonal Imbalance: TRT aims to raise testosterone levels to the normal range, but it is essential to monitor hormone levels carefully to avoid an imbalance. Too much testosterone can lead to side effects such as acne, increased red blood cell count, prostate enlargement, and potential cardiovascular risks.</li> <li style="font-weight: 400;" aria-level="1">Potential for Infertility: TRT can decrease sperm production which may result in infertility in some men. If fertility is a concern, it is important to discuss this with a healthcare provider before starting TRT.</li> <li style="font-weight: 400;" aria-level="1">Prostate Health: Testosterone is involved in the growth of the prostate gland, and TRT may increase the risk of prostate problems such as benign prostatic hyperplasia (BPH) or prostate cancer. Men with a history of prostate issues should discuss the risks and benefits of TRT with their healthcare provider.</li> <li style="font-weight: 400;" aria-level="1">Cardiovascular Risks: Some studies have suggested a potential link between TRT and cardiovascular risks such as heart attacks and strokes, although the evidence is not conclusive. Men with a history of cardiovascular disease should discuss the potential risks of TRT with their healthcare provider. </li> </ol> Talk with your health provider before beginning Testosterone Replacement Therapy to find out if the choice would be good for you and your health. Be sure to find out the specific benefits and risks associated before you begin treatment!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Testosterone-Replacement-Therapy.png</images> <url>https://topdoctormagazine.com/issues/testosterone-replacement-therapy-what-men-need-to-know/</url> </article> <article> <ID>28067</ID> <title>7 Healthy Habits to Improve Your Mental Health</title> <publishDate>2023-05-23 09:40:31</publishDate> <description><div class="et_pb_section et_pb_section_195 et_section_regular" > <div class="et_pb_row et_pb_row_195"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_195 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_36 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_108 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_109 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_110 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_199 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today's fast-paced world, taking care of our mental health has become more crucial than ever. Stress, anxiety, and other mental health issues can have a significant impact on our overall well-being and quality of life. There are several habits that we can implement to improve our mental health and lead a more fulfilling life. <h3> </h3> <h3>Practicing Mindfulness</h3> Mindfulness is the practice of being present at the moment without judgment. It involves paying attention to your thoughts, feelings, and sensations without getting caught up in them. Practicing mindfulness regularly can help reduce stress, increase self-awareness, and improve emotional regulation. You can incorporate mindfulness into your daily routine by setting aside a few minutes each day for meditation, deep breathing or simply being fully present during everyday activities such as eating, walking, or spending time with loved ones. <h3> </h3> <h3>Getting enough Sleep</h3> Sleep plays a crucial role in our mental health. Poor sleep can lead to increased stress, anxiety, and mood swings. It's important to establish a consistent sleep schedule and prioritize getting enough sleep each night. Aim for 7-9 hours of quality sleep to help your brain and body recover, recharge, and function optimally. Avoiding stimulants such as caffeine or electronics before bedtime, creating a relaxing bedtime routine, and creating a comfortable sleep environment can also support good sleep hygiene. <h3> </h3> <h3>Staying Physically Active</h3> Exercise has been proven to have a positive impact on mental health. Regular physical activity can boost mood, reduce stress and improve overall cognitive function. Find an exercise routine that you enjoy, whether it's going for a walk, hitting the gym, practicing yoga, or engaging in any other form of physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the benefits for your mental health. <h3> </h3> <h3>Building Meaningful Connections</h3> Social connections and relationships are vital for our mental health. Surrounding ourselves with supportive and caring individuals can provide us with a sense of belonging, purpose, and happiness. Make an effort to spend time with loved ones, engage in meaningful conversations and foster positive relationships. If you're feeling lonely or isolated, consider joining a social group or volunteering to meet new people and expand your social circle. <h3> </h3> <h3>Setting Realistic Goals</h3> Goal-setting can provide us with a sense of purpose and motivation. However, it's important to set realistic and achievable goals to avoid unnecessary stress and disappointment. Break down large goals into smaller, manageable steps and celebrate your progress along the way. Setting and achieving meaningful goals can boost your self-esteem and improve your mental well-being. <h3> </h3> <h3>Taking Breaks and Practicing Self-Care</h3> It's essential to take breaks and practice self-care regularly to prevent burnout and prioritize your mental health. Schedule regular downtime for yourself to relax, engage in activities you enjoy, and practice self-compassion. This can include anything from reading a book, taking a bath, practicing a hobby or simply spending time alone. Taking care of yourself and making self-care a priority can help you recharge and better cope with life's challenges. <h3> </h3> <h3>Limiting Stressors and Practicing Stress Management Techniques</h3> Chronic stress can take a toll on our mental health. It's important to identify and limit stressors in your life, whether it's work-related, financial, or personal. Practice stress management techniques such as deep breathing, mindfulness, or relaxation exercises to help you cope with stress when it arises. Prioritizing self-care, setting boundaries, and seeking support when needed can also help manage stress effectively. Taking care of your mental health is crucial for your overall well-being. Incorporating these seven habits into your daily routine can positively impact your mental health and help you lead a more fulfilling and balanced life. Remember, mental health impacts all other aspects of your health so it is vital to take the best care possible of your mental health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/7-Healthy-Habits-to-Improve-Your-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/7-healthy-habits-to-improve-your-mental-health/</url> </article> <article> <ID>28058</ID> <title>How Psychedelics Have Changed Holistic Medicine: An Interview with Bianca Abbott</title> <publishDate>2023-05-22 09:29:25</publishDate> <description><div class="et_pb_section et_pb_section_196 et_section_regular" > <div class="et_pb_row et_pb_row_196"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_196 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_37 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_111 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_112 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_113 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_200 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Bianca Abbott's journey into the medical field was inspired by her lineage and the lifetime of trauma endured by her family. When Abbott's mother gave birth to her sister 38 years ago, an emergency C-section had to occur. Unfortunately, it took the medical team three years to realize that the blood her mother received resulted in her contracting HIV. Following the diagnosis, Abbott's family had to keep it a secret to protect the family. Luckily, Abbott's family did not contract it during that time, but the diagnosis prompted Abbott's journey at an early age. At just seven years old, Bianca Abbott wanted to find a cure for HIV. Due to this stress, Abbott was diagnosed with chronic pain and fatigue, migraines, IBS, TMJ, OCD, anxiety, depression, PTSD, ADHD, and an autoimmune condition. She was put on a slew of pharmaceutical medications for 13 years, yet could not find relief and greatly suffered from the side effects of these harmful drugs. At age fourteen, Abbott found yoga to be a holistic practice that she thrived in and has been practicing for 25 years and teaching for ten years. Through her dark night of the soul, her yoga practice was her saving grace and catalyst for discovering ancient wisdom from master healers. After a lifetime of healing, she was able to reclaim her health using the power of fasting, alkaline nutrition, ayurveda, functional integrative medicine, naturopathy, shamanism, and psychedelics. "Through detoxification and cellular rejuvenation and food as medicine, I was able to help my mom survive AIDS. She was on her deathbed about seven years ago," Abbott said. As Abbott began her educational career, she committed her studies to Western medicine. At the time, she wanted to be a psychiatrist, so she studied psychology at Eckerd College. Then, Abbott entered a post-bach pre-med program at Columbia University and studied for the MCAT to become a doctor. After seeing a psychiatric nurse practitioner for her anxiety and depression, she was inspired to pursue this career path instead. Abbott earned a Bachelor's degree in nursing at NYU and a master's in nursing at the University of Miami. During Abbott's master's program, she became her mother's primary caretaker, who was diagnosed with failure to thrive. At this point, no Western doctor could help her mother. This was the turning point for Abbott to come into her power as a healer and dive deeper into holistic modalities outside of Western medicine. Abbott became fascinated with psychedelic healing to help her overcome the immense amount of responsibility on her shoulders. At the time, Abbott wanted to hide and crumble. Fortunately, her first ayahuasca journey allowed her to rise like a phoenix and gain the clarity and love to navigate this traumatic time. This experience gave Abbott the inner knowing and confidence to face this situation head-on. She traveled to India and Bali and studied with powerful healers who were healing people of everything. These master teachers showed her the importance of eliminating chemicals and toxins from the body through detoxification, fasting, alkaline nutrition, herbalism, and psychedelic healing. By sharing this powerful knowledge with her family, she was able to get her mother off of medications she had been relying on for 50 years. Although Abbott went against doctors' orders, her protocol restored her mother's immune system, and she came back to life. It took five years of intense integrative therapy to revive her mother's health, from wheelchairs and crumbling bones to walking without a cane and riding a bike. And today, she's been living with HIV for 38 years, is medication free, and the virus is undetectable in her blood. Following this miraculous experience, Abbott felt called to bring all of her knowledge together to create the Lunafast, a 10-day online holistic fasting program that has helped thousands of people around the world to restore their gut health, balance their microbiome, release harmful toxins, and transform their relationship with food. Her program also brings in ayurvedic self-love rituals and kundalini yoga to facilitate a mind, body, and spiritual transformation. Abbott reveals, "This is more than a quick weight loss program. It's an opportunity to heal at the root by empowering the healer within. I give my clients the tools they need to heal themselves holistically. And that requires alignment of the mind, body, and soul." Last year after experiencing a challenging breakup and a terrifying ayahuasca experience, Abbott didn't feel safe. After being strong for so long, these events triggered all her unresolved trauma growing up. She was on her knees in desperation, and that's when she crossed paths with ketamine. It was a game-changer in Abbott's healing, allowing her to balance her nervous system and relax at deeper levels. She had so much stored trauma in her body, and ketamine was a vehicle for her to release it. After experiencing positive results and being approached by Dr. Weiner to join her Miami team, Abbott decided to include ketamine in her practice. Today Abbott shares, "I combine ketamine with my Lunafast program and with the integration of yoga, meditation, sound healing, somatic therapy, nutrition, and energy work. I have many different certifications in the healing arts. So, I put together a personalized program for my clients for ADHD, autoimmunity cancer, HIV, anxiety, suicidal ideations, psychosis, mental health issues, and spiritual optimization." Abbott works with teams of doctors, shamans, and therapists to help prepare her clients for their psychedelic healing journey and integration. She prioritizes safety in her procedures and ensures that her patients feel comfortable in her presence so that their experience is positive and transformational. "If someone is serving a psychedelic and they've never experienced the medicine, then that's a clue that they don't know what they're doing. So to be an effective healer or shaman, they must sit with the medicine and embody the healing before practicing it on others. Otherwise, you have the sick trying to heal the sick," highlights Abbott. <h3> </h3> <h3>The Journey Process </h3> A considerable part of the psychedelic treatment is the journey process. Preparation for the medicine is key. To get the best absorption and experience, you must prepare the body, mind, and soul. Abbott does this through a special nutritional protocol, her Lunafast program, fasting, nutrition, and in some cases, discontinuing pharmaceutical medications. It all begins with testing the blood, gut, micronutrients, and toxicity in the body. Assessing the microbiome, minerals, vitamins, and toxicity that needs improvement is essential. Following these results, Abbott puts together a personalized program for each client so no two journeys are the same. "Holistic wellness incorporates many different healing modalities for the client to awaken. You have to cleanse the body and learn how to detox safely. That in itself is a ceremony. Usually, your relationship with food is your relationship with everything. So if you have a major addiction to food, if you're using food to numb and run away, you usually do that in your life in all aspects. So learning to have a healthy relationship to food and how to cleanse, detox, and nourish your body is vital," explains Abbott. When working with plant medicine, like psilocybin and ayahuasca, detoxing the gut is vital to having a powerful experience. Abbott's LunaFast program is beneficial for this process as it guides clients through an alkaline elimination diet through five fasting phases to cleanse and detox the gut, which is considered the first brain. Abbott continues, "We are the creators of our health. Our nutrition, lifestyle, and daily rituals play a significant role in our overall well-being. Chronic, mental, and physical illnesses are learned and passed down through our family lineage and DNA. I teach my clients how to love themselves and come back to joy. Self-love is the ultimate medicine and foundation of wellness. When you love yourself and vibrate your vision and intention for healing, miracles happen." <h3> </h3> <h3>What's Next for Abbott's Practice </h3> There has been a vast movement in using micro-dosing for postpartum depression, and Abbott wants to incorporate her treatments into this movement. Abbott shares that she wants to be a mother and help other mothers prepare their bodies for pregnancy and support them during the postpartum phase. "I want to teach women how to prepare their bodies for pregnancy. I've helped many women detox and cleanse their bodies before conceiving. This is vital because when the fetus is conceived, it can be negatively impacted by the toxicity in the body. Doing a total body cleanse and reset before pregnancy is important to prevent chronic health conditions in your child," says Abbott. Abbott continues, "I recently received my certification in prenatal yoga to help women connect with their bodies and growing babies through breathwork, yoga, and meditation during their nine months of pregnancy. This is a critical time for women to nourish and love themselves and release trauma to have secure attachments with their children." Her passion for helping families has never ended. Abbott's medical beginning began with her own family, and now, Bianca Abbott is seeking to help other families through her holistic care. For more information about her services, visit her <a href="https://biancaabbott.com/" target="_blank" rel="noopener">website</a> and connect with her on <a href="https://www.instagram.com/biancaabbottwellness/" target="_blank" rel="noopener">Instagram</a>. You can also learn more about the <a href="https://lunafast.com/" target="_blank" rel="noopener">LunaFast here</a>.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Psychedelicscover.png</images> <url>https://topdoctormagazine.com/issues/how-psychedelics-have-changed-holistic-medicine-an-interview-with-bianca-abbott/</url> </article> <article> <ID>28048</ID> <title>Stress Management for Busy Women</title> <publishDate>2023-05-19 09:18:06</publishDate> <description><div class="et_pb_section et_pb_section_197 et_section_regular" > <div class="et_pb_row et_pb_row_197"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_197 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_38 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_114 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_115 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_116 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_201 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In today's fast-paced world, stress is a common issue, especially for busy women who are juggling multiple roles and responsibilities like a job, motherhood, friends, health and tons of other activities. While the stress can be overwhelming, it is essential to manage it before it takes a toll on your physical and mental health. There are a few tips to manage your stress levels as a busy woman and achieve a more balanced life where stress does not negatively impact your mental health! <h3> </h3> <h3>Identify the Source of Stress</h3> The first step in managing stress is to identify the source of stress. Whether it is work-related or personal, pinpointing the cause of stress is vital to managing it effectively. Take some time to reflect on your stress triggers, and jot them down in a journal. Once you have identified them, you can take steps to address them. <h3> </h3> <h3>Prioritize Self-Care</h3> Self-care is crucial in managing stress. Women, in particular, often put the needs of others ahead of their own. However, it is essential to prioritize self-care to prevent burnout. Some self-care practices include exercise, meditation, reading, taking a bubble bath, or engaging in a hobby that you enjoy. Make sure to carve out some time in your busy schedule to practice self-care regularly. <h3> </h3> <h3>Practice Time Management</h3> Effective time management can help reduce stress levels significantly. Make a to-do list each day and prioritize tasks based on their importance. Delegate tasks whenever possible, and avoid overcommitting yourself. Learn to say no when you need to and focus on tasks that are most critical. <h3> </h3> <h3>Connect with Friends and Family</h3> Connecting with loved ones can be a great way to reduce stress levels. Make time to meet up with friends and family members regularly. Having a support system can help you manage stress and feel more grounded. <h3> </h3> <h3>Get Enough Sleep</h3> Sleep is critical for managing stress. Getting enough rest can help you feel more refreshed and better equipped to handle daily challenges. Try to aim for 7-9 hours of sleep each night, and establish a consistent bedtime routine to help you wind down before bed. <h3> </h3> <h3>Seek Professional Help</h3> If stress is becoming too overwhelming, don't hesitate to seek professional help. A therapist or counselor can provide you with coping strategies and techniques to manage stress more effectively. They can also help you identify the underlying causes of stress and develop a plan to address them. Stress is a common issue for all people, particularly busy women, but it is essential to manage it effectively to prevent burnout and maintain good mental and physical health. You can manage stress and achieve a more balanced and fulfilling life by incorporating these tips into your routine. Remember, managing stress is a journey, and it takes time and effort to develop effective coping strategies!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Stress-Management-for-Busy-Women.png</images> <url>https://topdoctormagazine.com/issues/stress-management-for-busy-women/</url> </article> <article> <ID>28036</ID> <title>Building Strong Bones: Tips for Women's Osteoporosis Prevention</title> <publishDate>2023-05-18 08:59:04</publishDate> <description><div class="et_pb_section et_pb_section_198 et_section_regular" > <div class="et_pb_row et_pb_row_198"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_198 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_39 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_117 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_118 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_119 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_202 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><a href="https://www.nia.nih.gov/health/osteoporosis" target="_blank" rel="noopener">Osteoporosis</a> is a condition that weakens bones and makes them more prone to fractures. Women, in particular, are at a higher risk for developing osteoporosis than men. This is because women generally have lower bone density than men, and they also experience bone loss at a faster rate than men as they age. There are several things that women can do to help prevent osteoporosis. Here are some tips to keep in mind: <h2> </h2> <h2>1. Get enough calcium and vitamin D</h2> Calcium and vitamin D are two essential nutrients for bone health. Calcium is a mineral that helps to build and maintain strong bones, while vitamin D helps the body to absorb calcium. Women should aim to get at least 1,000 milligrams of calcium and 600-800 IU of vitamin D per day. Good sources of calcium include dairy products, leafy greens, and fortified foods such as cereal and orange juice. Vitamin D can be obtained from sunlight, but many people may need to take a supplement to reach the recommended daily intake. <h2> </h2> <h2>2. Exercise regularly</h2> Weight-bearing exercises, such as walking, jogging, and dancing, help to build and maintain bone density. Resistance training, such as lifting weights or using resistance bands, can also be beneficial for bone health. Women should aim to exercise for at least 30 minutes most days of the week. &nbsp; <h2>3. Don't smoke</h2> Smoking is bad for bone health because it can interfere with the body's ability to absorb calcium. Women who smoke are at a higher risk for developing osteoporosis than non-smokers. Quitting smoking can help to reduce this risk. &nbsp; <h2>4. Limit alcohol intake</h2> Drinking too much alcohol can interfere with the body's ability to absorb calcium and can also increase the risk of falls, which can lead to fractures. Women should aim to limit their alcohol intake to no more than one drink per day. &nbsp; <h2>5. Talk to your doctor about bone health</h2> Women who are at a higher risk for osteoporosis, such as those who have a family history of the condition or who have gone through menopause, should talk to their doctor about their bone health. A doctor can recommend appropriate screening tests, such as a bone density scan, and can also provide guidance on lifestyle changes or medications that can help to prevent osteoporosis. Osteoporosis is a condition that can be prevented with the right lifestyle choices. By following these tips, women can help to maintain strong bones. By taking these steps, women can reduce their risk of developing osteoporosis and enjoy a healthy, active lifestyle for years to come. Talk to your doctor about your bone health for more tips and testing</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Building-Strong-Bones-Tips-for-Womens-Osteoporosis-Prevention.png</images> <url>https://topdoctormagazine.com/issues/building-strong-bones-tips-for-womens-osteoporosis-prevention/</url> </article> <article> <ID>28026</ID> <title>The Importance of Family: Promoting Mental Wellness Together</title> <publishDate>2023-05-17 08:44:51</publishDate> <description><div class="et_pb_section et_pb_section_199 et_section_regular" > <div class="et_pb_row et_pb_row_199"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_199 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_40 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_120 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_121 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_122 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_203 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Mental health is a vital aspect of overall well-being, and as the old saying goes charity begins at home. The role of the family in promoting mental wellness cannot be overstated. The family is often the first and most influential environment where an individual's mental health is nurtured, and it plays a crucial role in shaping one's psychological and emotional well-being. Below are some ways that families can promote mental wellness and create a positive environment that fosters emotional resilience and mental health for all its members. <h3> </h3> <h3>Open Communication </h3> Communication is the foundation of any healthy relationship, including within the family. Encouraging open and honest communication among family members creates a safe space for expressing thoughts, feelings, and concerns. This allows family members to share their experiences, challenges, and emotions without fear of judgment or criticism. Healthy communication fosters understanding, empathy, and emotional support which can contribute to better mental health outcomes for all family members. <h3> </h3> <h3>Create a Positive and Nurturing Environment</h3> The physical environment at home can impact mental wellness. Creating a positive and nurturing environment involves maintaining a clean and organized space, incorporating elements of nature such as plants, and providing opportunities for relaxation and self-care. A peaceful and welcoming home can contribute to reducing stress, anxiety, and depression and promote mental well-being for the entire family. <h3> </h3> <h3>Foster Healthy Relationships </h3> Strong and healthy relationships within the family are crucial for promoting mental wellness. This involves cultivating a sense of belonging, building trust, and maintaining healthy boundaries. Encouraging healthy relationships within the family including between siblings, parents and extended family members, can contribute to a supportive and loving environment that promotes mental health. <h3> </h3> <h3>Practice Self-Care </h3> Practicing self-care is vital for mental wellness, and it's important for family members to prioritize their individual well-being. Encouraging and modeling self-care habits, such as exercise, healthy eating, getting enough sleep, and engaging in hobbies and activities that bring joy and fulfillment can promote mental wellness within the family. Taking care of oneself allows family members to better support each other's mental health needs. <h3> </h3> <h3>Promote Emotional Intelligence</h3> Emotional intelligence is the ability to recognize, understand and manage one's emotions and the emotions of others. It is a critical skill for navigating relationships and promoting mental wellness. Families can promote emotional intelligence by teaching and modeling healthy emotional expression, encouraging empathy, and promoting emotional regulation skills. This can foster healthy emotional development and contribute to better mental health outcomes. <h3> </h3> <h3>Reduce Stigma Surrounding Mental Health</h3> Sadly, there is still a stigma surrounding mental health in many societies. Families can play a vital role in reducing this stigma by promoting open discussions about mental health and mental illnesses. Educating family members about mental health, providing accurate information, and encouraging empathy and understanding towards those who struggle with mental health challenges can create a supportive environment that promotes mental wellness. <h3> </h3> <h3>Seek Professional Help When Needed</h3> If any family member is struggling with mental health issues, it's essential to seek professional help when needed. Mental health professionals, such as therapists, counselors, or psychiatrists, can provide valuable support, guidance, and interventions. Encouraging family members to seek professional help when needed and providing support and understanding can promote mental wellness and ensure that individuals receive appropriate care. Promoting mental wellness within the family is crucial for the overall well-being of each family member. Utilizing these strategies in your family can help the overall support of mental health. Remember that mental health is a journey, and it's essential to prioritize and care for the mental wellness of each family member and speak with a professional when needed.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/What-can-FAMILY-members-do-to-promote-mental-wellness.png</images> <url>https://topdoctormagazine.com/issues/the-importance-of-family-promoting-mental-wellness-together/</url> </article> <article> <ID>28002</ID> <title>5 Pain Relief Methods for Period Cramps</title> <publishDate>2023-05-10 07:30:54</publishDate> <description><div class="et_pb_section et_pb_section_200 et_section_regular" > <div class="et_pb_row et_pb_row_200"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_200 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_41 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_123 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_124 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_125 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_204 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Period cramps can cause intense pain for one to two days out of each month in <a href="https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/" target="_blank" rel="noopener">over half of women</a>. They can be frustrating, distracting and even debilitating. Luckily, home remedies and lifestyle practices can help provide <a href="https://topdoctormagazine.com/wellness/lifestyle/can-your-period-be-an-indicator-of-your-heart-health/" target="_blank" rel="noopener">pain relief during periods for most women</a>, and more advanced options are available to treat severe cramps. So, what are the most common treatments for period pain relief, and how do they work? <h2> </h2> <h2>Pain Relief for Period Cramps</h2> Period cramps occur when the uterus contracts and begins to shed the uterine lining. The pain associated with period cramps typically begins around the first day of a menstrual period and <a href="https://www.everydayhealth.com/treatment/womens-health/ways-to-relieve-period-cramps/" target="_blank" rel="noopener">lessens as prostaglandin levels drop</a>. Different women have different baselines for normalcy when it comes to menstrual pain. Therefore, it's essential to understand what's normal for you and your body and investigate potential causes of abnormal period pain. Many options are available for managing it effectively regarding normal period pain. Options for managing period cramps range from simple home remedies to prescription medications. In many cases, the best pain relief for menstrual cramps comes from combining several methods, like exercise, warmth and healthy eating. So, how can you relieve painful period cramps? <h3> </h3> <h3>Why Does a Heating Pad Help With Menstrual Cramps?</h3> A heating pad or hot water bottle is one of the most common and effective methods for pain relief during periods. Because the uterine wall is composed of muscle, warmth allows it to relax. One study found that the pain relief provided by a heating pad was comparable to the beneficial effects of ibuprofen. Other forms of warmth, such as a hot bath or shower, can also be effective. <h3> </h3> <h3>Exercise for Pain Relief During Periods</h3> Exercise is another excellent way to promote your overall health and relieve cramps while on your period. Although it might seem contradictory or counterproductive to exercise when you're in pain, moving can help <a href="https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/" target="_blank" rel="noopener">release endorphins and decrease pain</a>. Yoga, walking and other forms of aerobic exercise are fantastic options. Regular exercise between periods can also help make periods less painful. Exercise can also have a wide range of other positive impacts on your health, so it's a good idea to immediately incorporate it into your routine. <h3> </h3> <h3>Pain Relief Food for Your Periods</h3> Did you know that the food you eat can impact the level of pain you experience during your period? First, staying hydrated is essential, as drinking plenty of water can help reduce bloating. Conversely, caffeine can worsen period cramps, so it's best to avoid it during your period. Second, it's best to avoid foods that contain excessive amounts of salt, sugar or trans fat. These foods can increase the pain associated with menstrual cramps and lead to increased bloating and inflammation. Anti-inflammatory foods with high magnesium content can help relieve painful period cramps. Some helpful nutrients, such as vitamin D and magnesium, can be taken through <a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944" target="_blank" rel="noopener">dietary supplements</a>, though you should consult your physician before adding new supplements to your diet). Managing the foods you eat and providing your body with the proper nutrients can help provide pain relief for period cramps. <h2> </h2> <h2>What Painkillers Can I Take for Period Cramps?</h2> A healthy diet can help manage period cramps, but it might not always be enough. Many women use over-the-counter medicine for pain relief during periods. <a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944" target="_blank" rel="noopener">Naproxen sodium or ibuprofen</a> are typically effective as soon as symptoms of period pain occur. However, over-the-counter medications might not be strong enough for more severe period cramps. In such cases, a doctor might prescribe prescription-strength nonsteroidal anti-inflammatory medication. For some women, hormonal birth control might also be an effective way to manage period pain. Although not a painkiller, it can address hormone imbalances and reduce irregular periods. Talk with your doctor about any medications you want to try and ensure that new medications won't interfere with any current ones. <h3> </h3> <h3>How To Relieve Period Pain Without Medication</h3> You may not need to pick up medication from a pharmacy to relieve period pain. Most professionals find that evidence for the efficacy of many forms of alternative medicine is inconclusive, but some methods are helpful. &nbsp; <h4>Acupuncture</h4> <a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/diagnosis-treatment/drc-20374944" target="_blank" rel="noopener">Acupuncture</a>, a treatment that involves the insertion of thin needles into the patient's skin, is often used to treat muscle cramps. Acupressure can have a similarly relaxing effect on the muscles. <h4> </h4> <h4>Herbal Teas</h4> Herbal teas are a traditional remedy for period pain relief. Even if there's little scientific evidence for the benefits of certain herbs to treat period cramps, warm teas can still help muscles relax. <h4> </h4> <h4>Essential Oils for Period Pain Relief</h4> Some women also recommend the use of essential oils for period pain relief. <a href="https://www.everydayhealth.com/treatment/womens-health/ways-to-relieve-period-cramps/" target="_blank" rel="noopener">One study found</a> that massaging essential oils into the lower abdomen relieved painful period cramps. <h2> </h2> <h2>A Parting Reminder</h2> A variety of methods can make your period cramps more bearable. If you struggle with painful period cramps, you may not need to search for a complicated medical solution. Many home remedies are easily accessible and can even positively affect other aspects of your health. However, if your period cramps are debilitating or have suddenly worsened, it might be time to consult a physician. Severe period cramps might indicate underlying medical conditions like fibroids, ovarian cysts, endometriosis, PCOS or even bacterial infections.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Period-Cramps.png</images> <url>https://topdoctormagazine.com/issues/5-pain-relief-methods-for-period-cramps/</url> </article> <article> <ID>27993</ID> <title>What Is the Best Food To Eat After Giving Birth?</title> <publishDate>2023-05-09 07:16:27</publishDate> <description><div class="et_pb_section et_pb_section_201 et_section_regular" > <div class="et_pb_row et_pb_row_201"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_201 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_42 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_126 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_127 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_128 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_205 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The miracle of life — the expectation, the long wait and, of course, the delivery itself — is physically exhausting for women. So, it's no wonder why they need a bit (or more) of recovery time before taking on the new role as mothers. But is rest the only variable in the recovery equation? You may have heard that some foods will speed up postpartum recovery. However, you may also have been told the opposite — that other foods can be harmful to you and your baby. Eating after delivery should be the straightforward part of the recovery process, but the vast amount of information surrounding the subject can be challenging to sort through. So are there things that new moms should and should not be eating after giving birth? <h2> </h2> <h2>The Importance of Eating Well After Giving Birth</h2> It is vitally important for mothers to obtain proper nutrition from food after labor. Pregnancy requires women to eat for themselves and their babies, and labor is an exhausting process that burns a ton of much-needed calories. A healthy postpartum diet should also consider the baby's needs if the mother chooses to breastfeed since chemicals that women ingest while lactating can be <a href="https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912" target="_blank" rel="noopener">passed on to babies</a> through breast milk. However, diet restrictions are typically looser when eating after delivery than those that apply during pregnancy — a new mother needs all the nutrients she can get after delivery! <h2> </h2> <h2>What Are the Best Ways To Nourish Your Body After Giving Birth</h2> Since many different nutrients are depleted during pregnancy and labor, it's crucial to eat various foods to bring the nutritional intake back into balance, such as: <ul> <li style="font-weight: 400;" aria-level="1">Foods that are high in fiber can help prevent <a href="https://www.babycenter.com/baby/postpartum-health/postpartum-food-for-new-moms_40009352" target="_blank" rel="noopener">postpartum constipation</a>; </li> <li style="font-weight: 400;" aria-level="1">Foods that are rich in protein can help mothers recover physically from labor;</li> <li style="font-weight: 400;" aria-level="1">Iron, which can be found in leafy vegetables and meats, is essential for creating new <a href="https://www.webmd.com/parenting/baby/nutrition-guide-new-moms" target="_blank" rel="noopener">blood cells</a>.</li> <li style="font-weight: 400;" aria-level="1">Foods that contain potassium can help reduce swelling.</li> </ul> A postpartum diet should include more calories than would typically be required in order to make up for those lost during labor. For women who choose to breastfeed, about <a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener">300-500 additional daily calories</a> are needed to nourish both the mom and the baby. Hydration is also imperative, especially for mothers who choose to breastfeed. Mothers who breastfeed need up to <a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener">96 ounces</a> of fluids per day, while those who use formula need about <a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener">80 ounces</a>. Eating after delivery can be difficult since pregnancy and breastfeeding deplete women of so many essential nutrients. To mitigate this loss, some doctors recommend that mothers continue to use prenatal vitamins while breastfeeding. Talk to your doctor to find out what supplements are right for you and your baby. <h2> </h2> <h2>Nutrient-Rich Foods To Eat After Giving Birth</h2> Immediately after giving birth, mothers will need to replenish calories lost during labor and bring in nutrients that can contribute to the recovery process. Some <a href="https://www.webmd.com/parenting/baby/nutrition-guide-new-moms" target="_blank" rel="noopener">foods</a> that will provide the necessary nutrients include: <ul> <li style="font-weight: 400;" aria-level="1">Salmon: rich in DHA and low in mercury, so it's a perfect food for breastfeeding moms.;</li> <li style="font-weight: 400;" aria-level="1">Whole-wheat bread can provide folic acid, fiber and iron.</li> <li style="font-weight: 400;" aria-level="1">Fresh fruits — notably citrus fruits like oranges —are a good source of vitamin C. </li> <li style="font-weight: 400;" aria-level="1">Eggs and some varieties of seafood make excellent sources of protein, which helps the body recover from childbirth.</li> </ul> <h2> </h2> <h2>What Should I Eat After Giving Birth While Breastfeeding</h2> Breastfeeding mothers need to provide nutrients that can <a href="https://www.whattoexpect.com/first-year/postpartum/postpartum-diet-nutrition-questions-answered/" target="_blank" rel="noopener">support their babies' development</a>, such as: <ul> <li style="font-weight: 400;" aria-level="1">Choline is vital in the development of babies' nervous systems. Women should take in about 550 milligrams per day while breastfeeding. </li> <li style="font-weight: 400;" aria-level="1">Iodine is essential for brain development in babies. While breastfeeding, women require about 290 micrograms per day. Iodine can be found in table salt, dairy products and some types of seafood. </li> <li style="font-weight: 400;" aria-level="1">Omega-3 fatty acids are also vital for the proper development of babies' brains. Salmon, sardines and anchovies are rich in omega-3 fatty acids. </li> </ul> <h2> </h2> <h2>What Not To Eat After Giving Birth</h2> <a href="https://www.mamaxpert.com/blogs/post/food-items-to-avoid-after-pregnancy" target="_blank" rel="noopener">Sugary, processed foods</a> might be tempting after labor, but they should be avoided — they may provide temporary satisfaction but do not promote the long-term health of mothers or babies. Instead, mothers should focus on eating a variety of healthy foods, meeting their caloric needs and staying hydrated. Some specific foods can pass harmful chemicals on to infants when consumed by breastfeeding mothers, so they are best avoided. <ul> <li style="font-weight: 400;" aria-level="1">Mothers who choose to breastfeed must not consume any amount of alcohol.</li> <li style="font-weight: 400;" aria-level="1">Mercury can harm babies, so mothers who choose to breastfeed should avoid the consumption of fish. </li> <li style="font-weight: 400;" aria-level="1">Caffeine can keep babies awake, so mothers who breastfeed should stay away from coffee. </li> </ul> <h2> </h2> <h2>What You Should Know About Eating the Placenta</h2> The consumption of the placenta by a mother who has just given birth — known as <a href="https://www.webmd.com/baby/should-i-eat-my-placenta" target="_blank" rel="noopener">placentophagy</a> — is believed to boost energy levels and enhance the quality of breast milk. Since these claims have not been tested in a scientific setting, the potential health benefits of placentophagy are purely speculative. However, it is known that the bacteria found in the placenta <a href="https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/expert-answers/eating-the-placenta/faq-20380880#:~:text=While%20some%20claim%20that%20placentophagy,to%20you%20and%20your%20baby." target="_blank" rel="noopener">can be harmful when ingested</a> and passed on to the baby via breast milk. Since placentophagy is unnecessary and its potential benefits have not been proven, it is likely best for mothers to forego the practice altogether. Instead, doctors typically recommend a healthy diet and light exercise to boost postpartum health. <h2> </h2> <h2>How To Manage Your Weight Postpartum</h2> After giving birth, women may seek to lose some of the weight gained during pregnancy. However, mothers who lose weight too rapidly may <a href="https://www.parenthelp123.org/pregnancy/after-pregnancy/postpartum-nutrition/" target="_blank" rel="noopener">produce less breast milk</a>. Additionally, the chemicals found in diet pills can be harmful to infants. Therefore, gradual weight loss is recommended. A healthy diet can be paired with exercise to promote weight loss after birth. For example, a new mother can incorporate walking and other low-impact exercises into a postpartum weight-loss regimen under her doctor's supervision. <h2> </h2> <h2>A Parting Reminder</h2> Postpartum health can be stressful to navigate, particularly regarding nutrition. Even after babies are born, their mothers' nutritional choices can still impact their development. However, new mothers don't need to fear— they can aid the process of recovery and contribute to their babies' development by making healthy choices and excluding a few dangerous foods from their diets. If you're a new mother, start planning a healthy diet right away!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Best-Food-After-Giving-Birth.png</images> <url>https://topdoctormagazine.com/issues/what-is-the-best-food-to-eat-after-giving-birth/</url> </article> <article> <ID>27983</ID> <title>Food for Your Mood: 5 Foods to Try!</title> <publishDate>2023-05-08 07:03:56</publishDate> <description><div class="et_pb_section et_pb_section_202 et_section_regular" > <div class="et_pb_row et_pb_row_202"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_202 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_43 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_129 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_130 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_131 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_206 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We've all experienced those days when our mood takes a dip, and we're left feeling down and sluggish. While external factors like stress, lack of sleep and other emotional triggers can contribute to our mood swings, did you know that the food you eat can also play a role in influencing your mood? The link between nutrition and mental health is gaining more attention, and research suggests that certain foods can help boost your mood naturally. So, if you're looking to give your mood a lift, here are five foods that you might want to consider incorporating into your diet. <h3> </h3> <h3>Dark Chocolate</h3> Good news for all you chocolate lovers! Dark chocolate, specifically the one with at least 70% cocoa content, has been found to have mood-enhancing properties. It contains compounds such as flavonoids, which are powerful antioxidants that can help reduce inflammation in the body and improve blood flow to the brain. Dark chocolate contains small amounts of a compound called phenylethylamine (PEA), which can stimulate the release of endorphins, the feel-good hormones in the brain. So, indulging in a small piece of dark chocolate can not only satisfy your sweet tooth but also help elevate your mood. <h3> </h3> <h3>Fatty Fish</h3> Fatty fish like salmon, mackerel and trout are not only delicious but also rich in omega-3 fatty acids. Omega-3s are essential fats that play a crucial role in brain health and have been shown to have mood-stabilizing properties. Studies have found that omega-3s can help reduce inflammation in the brain, increase the production of serotonin (a neurotransmitter that regulates mood), and improve overall brain function. Including fatty fish in your diet regularly can be beneficial for maintaining a positive mood and supporting your mental well-being. <h3> </h3> <h3>Leafy Greens</h3> When it comes to vegetables, leafy greens like spinach, kale and Swiss chard are nutritional powerhouses that can do wonders for your mood. These greens are loaded with important vitamins and minerals such as folate, magnesium and vitamin C, which are known to play a role in brain health. Folate, in particular, has been linked to the production of serotonin and dopamine, two neurotransmitters that are associated with mood regulation. Magnesium has been shown to have a calming effect on the brain and can help reduce symptoms of anxiety and depression. So, make sure to add plenty of leafy greens to your salads, smoothies, or stir-fries for a mood-boosting dose of nutrition. <h3> </h3> <h3>Nuts and Seeds</h3> Nuts and seeds are not only convenient and tasty snacks but also great for your mood. They are packed with healthy fats, fiber, and protein, which can help stabilize blood sugar levels and keep you feeling full and satisfied. Nuts and seeds are a good source of vitamins and minerals like vitamin E, selenium and zinc, which have been shown to support brain health and improve mood. For instance, almonds are high in magnesium, while pumpkin seeds are rich in zinc, both of which have been linked to better mental health. So, grab a handful of nuts or sprinkle some seeds on your yogurt or oatmeal for a crunchy and mood-boosting snack. <h3> </h3> <h3>Berries</h3> Berries are not only delicious and colorful but also incredibly beneficial for your mood. They are loaded with antioxidants, fiber and vitamins, which can help reduce inflammation, protect brain cells from damage, and support overall brain health. In particular, berries like blueberries, strawberries and raspberries are rich in anthocyanins, which are a type of antioxidant that has been shown to have anti-inflammatory and neuroprotective properties. These compounds can help improve cognitive function and mood. Incorporating these foods into your diet can improve your mood drastically, so the next time you are feeling down, try eating one or more of these foods!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Food-for-Your-Mood-5-Recipes-to-Try.png</images> <url>https://topdoctormagazine.com/issues/food-for-your-mood-5-foods-to-try/</url> </article> <article> <ID>27973</ID> <title>3 Practical Ways to Manage and Reduce Anxiety</title> <publishDate>2023-05-05 06:52:08</publishDate> <description><div class="et_pb_section et_pb_section_203 et_section_regular" > <div class="et_pb_row et_pb_row_203"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_203 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_44 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_132 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_133 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_134 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_207 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Anxiety is a common mental health condition that affects millions of people worldwide. It can manifest as persistent worry, fear or unease, and can significantly impact a person's daily life. While anxiety can be challenging to manage, there are some practical strategies that can help lessen its impact. It is important to see a medical professional before trying anything extreme to reduce anxiety. &nbsp; <h3>1. Incorporate Relaxation Techniques into Your Routine</h3> Relaxation techniques are effective tools for managing anxiety as they help calm the body and mind. One such technique is deep breathing, which involves taking slow, deep breaths in through the nose and exhaling slowly through the mouth. This can help reduce the physiological symptoms of anxiety such as rapid heart rate and shallow breathing. You can practice deep breathing for a few minutes whenever you feel anxious or incorporate it into your daily routine as a proactive measure to manage anxiety. Progressive muscle relaxation is another effective technique. It involves systematically tensing and releasing different muscle groups in the body, which can help reduce muscle tension and overall stress. To practice progressive muscle relaxation, find a quiet and comfortable space, and start with one muscle group, such as the shoulders or hands. Tense the muscles for a few seconds, then release and relax them. Move on to the next muscle group until you have worked through your entire body. This technique can be done before bedtime to promote relaxation and better sleep. &nbsp; <h3>2. Utilize Cognitive Behavioral Techniques</h3> Cognitive Behavioral Therapy (CBT) is a widely used and evidence-based approach to managing anxiety. It focuses on identifying and challenging negative thoughts and beliefs that contribute to anxiety and replacing them with more realistic and helpful thoughts. CBT techniques can be practiced on your own or with the guidance of a mental health professional. One effective CBT technique is thought journaling. This typically involves keeping a journal and writing down anxious thoughts as they arise. Analyzing these thoughts by asking yourself if they are based on facts or assumptions and then challenging any irrational or negative beliefs can help aid anxiety. Taking them and replacing them with more balanced and rational thoughts is the idea of journaling. Another CBT technique is exposure therapy, where you gradually face and confront situations that trigger anxiety in a safe and controlled manner. This can help desensitize you to the triggers and reduce anxiety over time. Start with small steps and work your way up to more challenging situations, with the support of a therapist if needed. &nbsp; <h3>3. Make Lifestyle Changes</h3> Lifestyle changes can also play a significant role in managing anxiety. Regular exercise has been shown to reduce anxiety symptoms by releasing endorphins, improving mood, and reducing stress. Aim for at least 30 minutes of moderate exercise most days of the week. Choose activities that you enjoy, such as walking, jogging, dancing or yoga and make them a regular part of your routine. Prioritizing good sleep hygiene is also crucial for managing anxiety. Poor sleep can exacerbate anxiety symptoms, so establish a consistent sleep routine that includes going to bed and waking up at the same time each day, avoiding caffeine and electronic devices before bedtime, and creating a calming bedtime routine, such as reading or practicing relaxation techniques. In addition, be mindful of your diet and consider making healthy food choices. Limit or avoid alcohol, caffeine and nicotine as they can worsen anxiety symptoms. Instead, opt for a well-balanced diet with plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. If you are experiencing anxiety, it is best to consult with a medical professional. These techniques can help manage anxiety temporarily but speaking with a medical professional is imperative for long-term care and health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/3-Ways-to-Lessen-Anxiety.png</images> <url>https://topdoctormagazine.com/issues/3-practical-ways-to-manage-and-reduce-anxiety/</url> </article> <article> <ID>27963</ID> <title>The History of BMI and Why It Can Be Harmful</title> <publishDate>2023-05-04 06:35:49</publishDate> <description><div class="et_pb_section et_pb_section_204 et_section_regular" > <div class="et_pb_row et_pb_row_204"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_204 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_45 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_135 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_136 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_137 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_208 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Almost 200 years ago, a Belgian mathematician came up with BMI to help his statistics find the average man. This work, conducted in the 1830s by Lambert Adolphe Jacques Quetelet, found its way into life insurance companies which created an “ideal weight” and became known as body mass index to screen for obesity. The equation is the ratio of body mass to height in order to categorize people as overweight, underweight, or “healthy” weight. The “healthy” weight is any adult within the 18.5 to 24.9 index.   It has been debated by many medical professionals if BMI is really the best way to categorize adults. Many medical professionals acknowledge that BMI can be <a href="https://www.pbs.org/newshour/health/why-bmi-can-be-a-faulty-measure-of-overall-health" target="_blank" rel="noopener">useful in tracking weight trends</a> across populations but does not account for differences in ethnic groups while targeting athletic people since it does not distinguish muscle mass from fat. Most often, a high BMI index is prescribed with exercise and weight loss.   &nbsp; <h3>Why BMI Can Be Harmful</h3> Body mass index is based on the height and weight ratio of a person but does not account for a variety of other things that <a href="https://www.medicalnewstoday.com/articles/265215" target="_blank" rel="noopener">influence weight</a>, such as muscle mass, bone density, body composition, racial differences, or sex differences. Anyone with a BMI of 30 or higher is considered obese and is proven to have a higher risk of developing diabetes, cancer, cardiovascular diseases, and liver diseases. But some studies have <a href="https://www.medicalnewstoday.com/articles/265215" target="_blank" rel="noopener">actually shown</a> that some individuals with obesity have lower cardiovascular risk and improved metabolic profiles.  Arguably, BMI’s biggest fault is that it does not take into account a person’s body fat versus lean muscle tissue. Unfortunately, this leads to BMI categorizing athletic people as fatter than they truly are.   Age is another factor not accounted for in body mass index scaling. Children are usually categorized in percentile charts rather than BMI scales. Anyone over 20 years old is measured through BMI without any regard to age or sex. Women tend to have overall more body fat than the average male.   It is also important to note that many studies point to the fact that those who have fat around the <a href="https://www.medicalnewstoday.com/articles/323543#body-composition" target="_blank" rel="noopener">waist and abdominal organs</a> are at a higher risk for developing health problems than those with fat in other areas of the body. However, this is not considered in BMI. For muscular people, only height and weight measurements simply cannot accurately measure their health, as muscle outweighs fat.   There are times of life when BMI is especially inaccurate such as during pregnancy or breastfeeding for women and in childhood when a person is still growing.   &nbsp; <h3>Can BMI Be Made More Accurate?</h3> Since the current standard of BMI only includes height and weight, the <a href="https://www.medicalnewstoday.com/articles/323543#making-bmi-accurate" target="_blank" rel="noopener">National Heart, Lung, and Blood Institute (NHLBI)</a> suggests that when medical professionals are assessing people, they should take into consideration three factors: BMI, waist circumference, and risk factors for conditions associated with obesity.   Measuring and adding waist circumference paired with BMI can help assess the risk for heart disease and type 2 diabetes. The <a href="https://www.medicalnewstoday.com/articles/323543#making-bmi-accurate" target="_blank" rel="noopener">CDC</a> says that the risk for these diseases increases when nonpregnant women have a waist size of 35 inches or more and men have a greater waist size than 40 inches. So evaluating this aspect of health can make a better way of measuring health while still including BMI.   When assessing BMI and waist size, risk factors for obesity should also be considered. Things such as high blood pressure, high cholesterol, high blood sugar levels, history of family heart diseases, and high consumption of alcohol or smoking cigarettes can all influence obesity risks to the heart. Professionals suggest measuring the waist size, the BMI index, and if the person has two or more risk factors listed above. This would then give a more accurate idea of if the person should consider losing weight.   &nbsp; <h3>The Bottom Line </h3> BMI is complicated in terms of determining if it is accurate and useful for people’s health. Since it does not take into account age, race, ethnicity, sex, or muscle mass, it is hard to say if it is the best way to determine if you should lose weight. In addition, risks increase as BMI increases. However, it is not to be automatically assumed that your health is poor if your BMI is high.   Waist circumference paired with BMI and risk factors may be the best way to determine one’s healthy weight. The thing about BMI is if it is combined with other health factors, it would be much more useful in determining one’s health. It is not necessary to completely throw out the idea of BMI, but it is important to take into account other factors along with BMI rather than just considering BMI.   This topic has been highly debated for years, with very little change in presentation at a doctor’s office. If BMI concerns you, discuss it with your healthcare provider and see what they say regarding other factors being considered. Research this topic more if you want to determine your BMI and how it should influence your future!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/BMI.png</images> <url>https://topdoctormagazine.com/issues/the-history-of-bmi-and-why-it-can-be-harmful/</url> </article> <article> <ID>27955</ID> <title>People in the Morning: Hit the Snooze Button or Wake up at the First Alarm?</title> <publishDate>2023-05-03 06:22:33</publishDate> <description><div class="et_pb_section et_pb_section_205 et_section_regular" > <div class="et_pb_row et_pb_row_205"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_205 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_46 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_138 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_139 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_140 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_209 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We've all been there: the piercing sound of the alarm clock jolts us awake, and our first instinct is to hit the snooze button, granting ourselves a few extra minutes of precious sleep. It's a common practice for many people, but did you know that hitting the snooze button may actually be detrimental to your health?  &nbsp; <h3>Interrupted Sleep Cycles</h3> When you hit the snooze button and go back to sleep, you're actually disrupting your sleep cycle. Our sleep is divided into different stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep which all occur in cycles throughout the night and are important for various aspects of our physical and mental well-being.  Hitting the snooze button can throw off these sleep cycles. When you drift off to sleep after hitting snooze, you're likely to enter into a new sleep cycle, but it's often not enough time to complete a full cycle. This can leave you feeling groggy and disoriented when you finally do wake up and can lead to sleep fragmentation, where your sleep is repeatedly interrupted, resulting in poor sleep quality overall.  &nbsp; <h3>Disrupted Circadian Rhythm</h3> Our bodies have an internal clock known as the circadian rhythm, which regulates our sleep-wake cycle. When you hit the snooze button and go back to sleep, you're sending mixed signals to your circadian rhythm. It confuses your body and can make it more difficult for you to wake up feeling refreshed and alert.  Consistently hitting the snooze button and disrupting your circadian rhythm can lead to a condition known as "social jet lag." This occurs when your body clock is out of sync with your daily routine, such as waking up early during the workweek and then sleeping in on weekends.   &nbsp; <h3>Increased Stress and Anxiety</h3> Hitting the snooze button and repeatedly delaying the start of your day can also lead to increased stress and anxiety. When you hit snooze, you're essentially delaying your responsibilities and setting yourself up for a rushed morning which can create a sense of urgency and stress, as you scramble to get ready and make up for lost time.  Furthermore, the habit of hitting the snooze button can contribute to a feeling of procrastination and lack of control over your day. It can set a negative tone for the rest of the day as you start off feeling behind and rushed. This increased stress and anxiety can have a negative impact on your mental well-being and overall health.  &nbsp; <h3>Missed Opportunities for Healthy Habits</h3> Hitting the snooze button also means you're missing out on valuable time in the morning to engage in healthy habits. Morning is a great time to establish a routine that sets a positive tone for the rest of your day. You can use that time to exercise, meditate, have a healthy breakfast, or simply take a few moments for yourself before the hustle and bustle of the day begins.  By hitting snooze and delaying the start of your day, you're robbing yourself of these opportunities to prioritize your health and well-being. It can also create a sense of rushing through your morning routine, which may result in skipping important self-care practices that contribute to your overall health and happiness.  &nbsp; <h3>Breaking the Snooze Button Habit</h3> Breaking the snooze button habit may take some effort, but it's a change that can greatly benefit your health and well-being. Here are some tips to help you kick the snooze button habit: <ol> <li style="font-weight: 400;" aria-level="1">Set a consistent bedtime: Make sure you're getting enough sleep by setting a consistent bedtime that allows you to get the recommended 7-9 hours of sleep each night. This will help you wake up feeling refreshed and less likely to hit snooze in the morning.</li> <li style="font-weight: 400;" aria-level="1">Move your alarm clock: Place your alarm clock or phone across the room from your bed so that you have to physically get out of bed to turn it off. This can help you resist the temptation to hit snooze and make it more difficult to do so.</li> <li style="font-weight: 400;" aria-level="1">Use an alarm sound that you dislike: Choose an alarm sound that you don't particularly like, so that it's less tempting to hit snooze just to make the noise stop. Avoid using your favorite song as an alarm, as it may make you associate hitting snooze with something enjoyable.</li> <li style="font-weight: 400;" aria-level="1">Avoid screens before bed: Exposure to screens, such as smartphones or laptops, before bedtime can disrupt your sleep quality. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bedtime to improve the quality of your sleep and make it easier to wake up on time.</li> <li style="font-weight: 400;" aria-level="1">Place a glass of water by your bed: Keep a glass of water by your bed and drink it as soon as you wake up. This can help you feel more awake and alert, making it less tempting to hit snooze and go back to sleep.</li> </ol> &nbsp;  Breaking the habit of hitting the snooze button may take time and effort, but the benefits to your health and well-being are worth it! You can develop healthier sleep habits and wake up feeling refreshed and energized, ready to tackle the day without hitting snooze. Remember, consistency and commitment are key, so be patient with yourself and keep practicing until it becomes a new healthy habit!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Alarm.png</images> <url>https://topdoctormagazine.com/issues/people-in-the-morning-hit-the-snooze-button-or-wake-up-at-the-first-alarm/</url> </article> <article> <ID>27945</ID> <title>Different Goals in the Gym</title> <publishDate>2023-05-02 06:06:52</publishDate> <description><div class="et_pb_section et_pb_section_206 et_section_regular" > <div class="et_pb_row et_pb_row_206"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_206 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_47 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_141 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_142 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_143 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_210 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Going to the gym does not always look the same for everyone. Some people are going to the gym to achieve more muscle mass; some are looking to lose weight; some are looking to gain weight; some are training for competitions. Regardless of the goals, everyone has a place in the gym setting!  Creating goals for yourself in the gym can be simple if there is a self reflection you have been pondering on for a long time. But for some people, creating realistic goals may be difficult and planning them may be even harder.  Some <a href="https://www.sweat.com/blogs/life/goal-setting" target="_blank" rel="noopener">articles</a> suggest using the SMART method to create goals for your gym career. SMART goes are goals that are specific, measurable, achievable, relevant and time-bound. The acronym is often used for business related goals, but they can be easily applied in your workout goals and gym goals as well!  When you have a goal or multiple goals in the gym, it can be planned out easiest when the goals are specific and clear on what you want to attain. Rather than listing in your journal vague goals like “lose weight,” give yourself a specific number you want to attain and a specific timeline for it. If you want to be able to squat more, list the time frame you would like to reach and the specific number you think you should be able to squat in that time.  Next, make your goals measurable. If you can track your goals as you move along, you will feel more accomplished and motivated to continue! This pairs perfectly with the specific category because measurable means being sure you have numerical items attached to the goals and being able to see and feel the progress.  Achievable goals are vital if you want to continue progressing. Being realistic is vital so that you do not give up before you’ve reached them! Be real with yourself. Will you be able to gain 100 pounds of muscle mass in three months? Probably not. Make sure that you are not setting unrealistic standards upon yourself, otherwise you may leave the gym and never return.  Picking relevant goals can be a challenge for some people. Consider your life currently and choose goals that could actually be beneficial and realistic with your current life priorities. Your goals should be relevant to your own unique health journey! Challenge yourself, but make sure the goals are actually relevant to your life, otherwise you may give up on them before you even begin.  Finally, make sure your gym goals can be time-specific. Setting a timeline for your goals allows you to hold yourself accountable and stay on top of your goals. It also allows for milestones along your journey to celebrate which will prompt you to continue on in your fitness journey.  It is important to remember that depending on your gym goals, your fitness journey will look totally different than anyone else’s. If your goal is to gain muscle mass and weight, you will obviously not have the same regimen as someone trying to cut or lose body fat overall.  It is vital to not compare yourself to others in the gym when you are working out and creating your fitness plans. Different goals means different ways to exercise and conduct routines. Fitness looks different for every person depending on their own individual goals. Do not lose sight of your own goals by trying to compare yourself to others in the gym.  &nbsp; <h2>Best Quick Tips for Your Fitness Goals </h2> <h3>Losing Weight </h3> Here are some quick tips as you begin your fitness journey to losing weight!  <ul> <li style="font-weight: 400;" aria-level="1">Aim for about 50 minutes of movement a day.</li> <li style="font-weight: 400;" aria-level="1">Keep your heart rate up.</li> <li style="font-weight: 400;" aria-level="1">Try strength training of some sort at least twice a week and more if possible!</li> <li style="font-weight: 400;" aria-level="1">Watch portion sizes while eating lots of protein. </li> </ul> &nbsp; <h3>Gaining Muscle Mass</h3> Some quick tips to remember as you adjust your goals to gaining muscle mass are:  <ul> <li style="font-weight: 400;" aria-level="1">Pick target weights and reps that are realistic and beneficial for your body.</li> <li style="font-weight: 400;" aria-level="1">Pick strength exercises that work the muscles you are trying to grow. </li> <li style="font-weight: 400;" aria-level="1">Structure your workouts and plan accordingly to your lifestyle. </li> <li style="font-weight: 400;" aria-level="1">Eat lots of protein rich foods! </li> </ul> &nbsp; <h3>Flexibility </h3> Looking to be more flexible overall? Here are some quick tips to keep in mind as you visit the gym and begin your fitness journey:  <ul> <li style="font-weight: 400;" aria-level="1">Try some dynamic stretching before working out. </li> <li style="font-weight: 400;" aria-level="1">Focus on static stretching after workouts. </li> <li style="font-weight: 400;" aria-level="1">Be gentle on tight areas, but work them properly to gain flexibility. </li> <li style="font-weight: 400;" aria-level="1">Stretch as often as you can!</li> </ul> &nbsp; <h3>Running a Faster Mile </h3> Is your goal to run a faster mile or just improve your running overall? Here are some quick tips to keep in mind as you visit your local gym and begin the fitness journey:  <ul> <li style="font-weight: 400;" aria-level="1">Eat a proper diet!</li> <li style="font-weight: 400;" aria-level="1">Stay hydrated.</li> <li style="font-weight: 400;" aria-level="1">Maintain a moderate body weight.</li> <li style="font-weight: 400;" aria-level="1">Have proper techniques when running.</li> <li style="font-weight: 400;" aria-level="1">Have proper attire including shoes and clothing.</li> <li style="font-weight: 400;" aria-level="1">Be as active as possible in general.</li> <li style="font-weight: 400;" aria-level="1">Train your core!</li> <li style="font-weight: 400;" aria-level="1">Make sure you are breathing properly as you run.</li> </ul> &nbsp; Everyone has fitness goals related to their own lifestyles and desires in life. When you start your own journey, do not be discouraged by others who seem more impressive than you in the gym. Instead, focus on your own journey and see what sorts of training would be best for your goals. Listen to your body and maintain a healthy balance to stay happy and healthy as you achieve your goals.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Different-types-of-goals-in-the-gym.png</images> <url>https://topdoctormagazine.com/issues/different-goals-in-the-gym/</url> </article> <article> <ID>27934</ID> <title>A Different Approach to Psychiatric Care: An Interview with Dr. Hyla Cass</title> <publishDate>2023-05-01 05:52:55</publishDate> <description><div class="et_pb_section et_pb_section_207 et_section_regular" > <div class="et_pb_row et_pb_row_207"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_207 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_48 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_144 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_145 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_146 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_211 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">An Integrative Psychiatrist for over 30 years, Dr. Cass described how the practice of medicine was woven into the fabric of her life from an early age. She fondly recalls how her father, a family doctor, included her in his world of medical practice, considered her his “helper” in his office suite at their home in Toronto, and took her along on house calls. In time, and with his encouragement, Cass chose medical school over nursing or physical therapy, which were the likelier choices for a woman at the time, and she has not looked back since.   Dr. Cass has always been one to think outside of the box - to see what works and why. For example, during her earlier years of practice, she observed that medications were frequently ineffective, not curative, and often had unpleasant side effects, so she began experimenting with different approaches. So rather than prescribing medication as the first line of care or treating solely based on symptoms, as an Integrative Psychiatrist, she began looking “under the hood.” She has continued to evaluate individuals biochemically and physiologically to find the root cause of their problems. And the good news is most issues uncovered within her patients can be corrected naturally.  “We have a built-in natural pharmacy, and medications aren’t really contributing to the healing process. Rather, they are only suppressing symptoms and also may have side effects, some quite serious. In my niche of psychiatry, we see how people can become dependent on them, even addicted, and they’re unable to get off the medications even when they have stopped being effective. So, I’d rather start by looking for the root cause and treating accordingly,” explains Dr. Cass.   These root causes can run the gamut from infections such as Lyme, viruses, or mold, or toxicities such as heavy metals or chemicals to any number of nutrient deficiencies. But you must know to look for them, then treat the person with the right natural products targeting the specific situation.   “What’s very satisfying to me is that I can most often help people withdraw successfully from problematic medication, or preferably, not go on it in the first place. So often, people are on one or more medications that have stopped working but still produce side effects, such as headaches, nausea, social or work restrictions, issues with memory and clear thinking, sexual problems, and even suicidal and homicidal thoughts, which tragically, are often carried out,” she said.   The challenge is that these individuals are unable to stop the meds without experiencing difficult withdrawal symptoms. Called discontinuation syndrome, it’s like withdrawing from any addictive substance like alcohol or heroin. However, according to Dr. Cass, by doing an in-depth evaluation, then gradually adding the correct supplements to support their brain chemistry, they can gradually taper off the medication safely and effectively.  “I must add here that going off medication suddenly is ill-advised and even dangerous. It should be done under the care of a knowledgeable physician,” she made sure to share.  <h3></h3> <h3>Cass’ Virtual Practice </h3> Dr. Cass’ work as a practitioner is entirely virtual, but more distinctive is her unique approach.   “The mainstream psychiatrist takes care of the brain and prescribes medication to suppress symptoms. Sometimes, as in acute situations, medication may be warranted, preferably short-term, but for the most part, it is vastly overused, to the person’s detriment,” she said. “Rather than individual treatment by various specialists, my approach focuses on treating the entire person. So, for example, in mainstream medicine, if someone has gastrointestinal issues and anxiety, they will generally see a gastroenterologist and a psychiatrist, who will treat them entirely separately. In the integrative approach, we are aware of the gut-brain connection. By diagnosing the state of the microbiome (gut bacteria) and finding dysbiosis or a preponderance of bad bacteria, we treat by restoring balance with such supplements as probiotics and prebiotics. This can restore balance to the brain neurotransmitters, thereby resolving gut and mood issues.”   Dr. Cass has written several <a href="https://cassmd.com/my-books/" target="_blank" rel="noopener">books</a> on her experience and treatments that uncover the mind-body and body-mind connection. For example, her popular book, <a href="https://cassmd.com/my-books/8-weeks-to-vibrant-health/&#093;" target="_blank" rel="noopener">8 Weeks to Vibrant Health,</a> deals with such topics as depression, anxiety, digestion, weight, hormones, blood sugar issues, toxins, food allergies, and stress, all of which comprise the body’s physiology.   Dr. Cass instructs readers on how to clean up their diets, which goes a long way to creating good health. For example, food high in sugar and processed chemicals can poison the body and harm brain function. She notes that over the past ten years or so, it has become more challenging to treat patients because they eat far more chemically laden, nutrient-deficient fast food and are exposed to increasing amounts of toxins in the air and water.   “People’s immune systems aren’t as good as in the past because the toxins actually reduce the immune system’s ability to fight infection, making them likely to succumb,” she said.   She then helps them choose the right supplements based on guidance from specific questionnaires in the book. Finally, she advises you to consult a physician, preferably holistically oriented, if anything is more severe or persistent.   Like many professionals in the field, Dr. Cass switched her practice to virtual when COVID hit and has maintained it that way ever since.  When asked to give us a specific example of how her approach differs from the mainstream, she recounted the case of a 42-year-old male patient with crippling anxiety and depression and serious anger issues. His pyroluria questionnaire showed a high score. This genetic and/or possibly stress-related condition is not uncommon and can be remedied simply by supplying specific missing nutrients.   “The pyroluria caused him to eliminate excessive amounts of B6 and zinc, cofactors in making neurotransmitters, the chemical messengers in our brain that determine mood, focus, memory, and ability to think clearly. As a result, he experienced brain issues related to those deficient neurotransmitters - anxiety (GABA), depression (serotonin), and excessive anger (serotonin). Your body’s making neurotransmitters is like baking a cake. You need to have all the right ingredients, or neither the cake nor the neurotransmitter will come out right!” according to Dr. Cass.   Dr. Cass prescribed specific supplements to counter this, and after just a few days, he was amazed and grateful (as was his wife!) to report that he felt much calmer and not anxious for the first time in forever!  “The meds weren’t working for him. So, why give somebody a strong medication when natural nutrients targeted toward a specific issue like this work much better - a simple, safe, and effective solution. But unfortunately, one contribution to this over-medication is the media marketing of meds. You watch TV, and you find out that a medication will help you to reach nirvana – then there’s a whole list of scary side effects that are repeated at super high speed and often end with ‘death,’” she explained.   On the other hand, all kinds of excellent old remedies are coming back in style, this time with scientific proof behind their success. For example, in recent years, there has been a rediscovery of the clinical use of cannabidiol, or CBD, for various mental health and overall health conditions, from stress and worry, poor sleep to social fears, low mood, pain, and far more. Although derived from the cannabis plant, the source of marijuana that can get you high, CBD doesn’t do that but instead has many documented medicinal qualities. Cass has incorporated it into her practice with great benefit to her patients. Wanting complete quality control over the CBD, she prescribed and ensured its purity and potency; she came out with her own brand, available on her <a href="https://drcass.com/" target="_blank" rel="noopener">website</a>.  “We know our organic growers, who provide the raw hemp. The CBD is then extracted in our lab, bottled, and distributed. An independent third-party lab tests each batch. So that’s how I have access to pure and effective organic CBD for my patients and readers,” she said.   Dr. Cass has seen and studied enough over the years to truly trust our bodies’ natural chemistry. As a result, her treatments are at the forefront of psychiatry and have changed how people view modern medicine.   “You don’t necessarily need prescription pharmaceuticals for your brain to work as it should. We have the best pharmacy inside us, and when you know how to intervene correctly, you can make it work for you in the best way possible!” she concluded.   For more on Dr. Cass’ unique approach to mental health, you can download her free eBook, <a href="https://cassmd.com/reclaim-your-brain-ebook" target="_blank" rel="noopener">Reclaim Your Brain: Enhance Your Mind, Mood, Energy, and Memory.</a></div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Dr.-Hyla-Cass.png</images> <url>https://topdoctormagazine.com/issues/a-different-approach-to-psychiatric-care-an-interview-with-dr-hyla-cass/</url> </article> <article> <ID>27894</ID> <title>Looking for a Natural Alternative to the Pill?</title> <publishDate>2023-04-29 07:43:24</publishDate> <description><div class="et_pb_section et_pb_section_208 et_section_regular" > <div class="et_pb_row et_pb_row_208"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_208 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_49 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_147 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_148 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_149 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_212 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Let's be honest, being on the pill is not the most pleasant experience out there. The pill's side effects can range from nausea to migraines and can often hold you back from going about your day as you typically would. Birth control pills are not only used as contraceptives but can also address other hormone-related problems that women deal with.   While some women don't experience any adverse side effects, the pill is not every girl's best friend. There may be a more natural alternative to the pill.  <h2></h2> <h2>What Is the Fertility Awareness Method? </h2> The Fertility Awareness Method (FAM), also known as the calendar method, is a natural form of birth control. It is done by tracking your menstrual cycle to predict when your fertile window is due. Studies show that <a href="https://www.nhs.uk/conditions/contraception/natural-family-planning/#:~:text=If%20natural%20family%20planning%20is%20followed%20consistently%20and%20correctly%2C%20it%20can%20be%20up%20to%2099%25%20effective%20(1%20to%209%20women%20in%20100%20who%20use%20natural%20family%20planning%20will%20get%20pregnant%20in%201%20year)." target="_blank" rel="noopener">FAM can be up to 99% effective when done correctly</a>. This method is most effective when used with another form of contraception, such as condoms, during your fertile days.  You will need to take your temperature first thing in the morning daily and chart it on a graph. You will also need to keep track of changes in your cervical mucus throughout the month. Some apps can help you with daily tracking, although you can use a physical chart. <h2></h2> <h2>How Does FAM Work To Prevent Pregnancies?</h2> The Fertility Awareness Method entails monitoring different fertility indicators (including <a href="https://www.msdmanuals.com/professional/gynecology-and-obstetrics/family-planning/fertility-awareness%E2%80%92based-methods-of-contraception#:~:text=The%20symptothermal%20method%20combines%20daily,and%20the%20standard%20days%20method." target="_blank" rel="noopener">basal body temperature and cervical mucus</a>) to follow ovulation. It is a natural alternative to the pill that's been shown effective at preventing pregnancies.  By understanding how your menstrual cycle works and pairing this with FAM, you will become much more aware of the effects that your menstrual cycle has on your body and mind. Tracking your fertility biomarkers (basal body temperature and cervical mucus) will help you understand when you're fertile and likely to conceive in your cycle. <h2></h2> <h2>What Are the Benefits of Using the Fertility Awareness Method? </h2> One of the benefits of FAM is that it is a natural, side-effect-free form of birth control.  FAM can also help you get to know your body better. By tracking your menstrual cycle, you will be more in tune with your body and how it works. This empowering knowledge can help you make better overall health decisions.  Lastly, FAM is much cheaper than other forms of birth control. There is no need to buy expensive pills or devices. All you need is a thermometer and a chart to track your temperature and cervical mucus changes. <h2></h2> <h2>When Should You Use the Fertility Awareness Method? </h2> FAM can be used both to <a href="https://www.nhs.uk/conditions/contraception/natural-family-planning/#:~:text=Natural%20family%20planning%20(or%20%22fertility,she's%20likely%20to%20get%20pregnant." target="_blank" rel="noopener">avoid and achieve pregnancy</a>. Couples should abstain from sex when they are most likely to be fertile when using FAM to avoid pregnancy and when they are most likely to be fertile when trying to get pregnant.  FAM can be an <a href="https://fertilityawarenessproject.ca/blog/start-charting-your-cycle" target="_blank" rel="noopener">effective and empowering way to take control of your reproductive health</a>. It allows you to become familiar with your body's signs of ovulation so you can better understand when you are most likely to get pregnant. This method is also non-invasive, meaning it doesn't involve hormones or other methods to prevent pregnancy. Ultimately, this approach empowers you to make informed decisions about your body and reproductive health. <h2></h2> <h2>Menstrual Cycle Awareness and the Fertility Awareness Method</h2> The use of FAMs requires learning about the menstrual cycle for it to be of any benefit to you. To avoid getting pregnant, you have to know when you're in an ovulatory cycle, when you're fertile and when you can have sex without becoming pregnant.  Your egg must first be fertilized by a sperm cell to get pregnant. Your fertile days are the days during your menstrual cycle when sperm can fertilize an egg.  Every month, your ovaries release an egg into your fallopian tube, known as ovulation. There is about a 12-hour period during which your egg stays in your fallopian tube. After sex, your sperm can stay in your uterus and fallopian tube for up to six days, depending on the type of sperm. During the fertilization process, whenever a sperm cell combines with your egg in the fallopian tube, the egg travels to the uterus (i.e., womb) and attaches to the uterine wall. If your egg doesn't get fertilized, it dissolves, and you'll eventually get your period.  Because eggs live about a day after ovulation and sperm live about six days after sex, you're fertile for about seven days during every menstrual cycle: the five days before and the day of ovulation. <h2></h2> <h2>A Parting Reminder</h2> The Fertility Awareness Method is a valuable tool for women to empower themselves by being familiar with their bodies! By understanding themselves more, women can now look into potentially using FAM as a natural alternative to traditional birth control methods.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/The-Fertility-Awareness.png</images> <url>https://topdoctormagazine.com/issues/looking-for-a-natural-alternative-to-the-pill/</url> </article> <article> <ID>27904</ID> <title>Breath Analysis: How the Invention of PNOE Could Change Healthcare Forever</title> <publishDate>2023-04-28 08:05:25</publishDate> <description><div class="et_pb_section et_pb_section_209 et_section_regular" > <div class="et_pb_row et_pb_row_209"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_209 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_50 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_150 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_151 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_152 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_213 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As an engineer in Greece, Panos Papadiamantis focused on mechanical engineering where he later conducted research and risk analysis on nuclear technology related to national security. He later was approached by his life-long friend who wanted to develop an affordable breath analysis device to analyze human metabolism with clinical precision, and PNOE was born.   “You can understand a lot of things about the human health through breath that you can't really get from any other specimen of the human body you can analyze. Our device is probably one of the most valuable assessments in medicine but also one of the most underutilized ones,” Papadiamantis said.   Just 5 years after creating the product, there are more than 3,000 health professionals using the device and 100,000 cardio metabolic analyses with it. Their goal with the PNOE product is to enable health professionals to prescribe clinical grade wellness through breath analysis.   “And this enablement includes providing personal personalized analysis, doing the programming and white labeling, white labeling it with their business, providing the marketing support, and weaving all of their existing services into our programming along with our insights so that they can deliver a completely unified experience for their customers,” he said.   Breath analysis, also known as metabolic testing or VO2max testing, involves analyzing a person's exhaled gasses. Its roots can be traced back to the early 1900s when scientists were searching to comprehend the fundamental mechanism of all living organisms: the absorption and utilization of oxygen.   This test is considered the most comprehensive evaluation in medicine as it assesses all aspects of human physiology that are essential to nutrition and exercise prescription, longevity assessment, and chronic disease prevention. The heart, lungs, blood circulation, and cells are all evaluated through breath analysis, which analyzes 23 biomarkers during inhalation and exhalation to assess oxygen flow through these <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739780/" target="_blank" rel="noopener">systems.</a>   The significance of oxygen has been established through numerous studies, culminating in the American Heart Association's landmark scientific statement in 2016, which elevated VO2peak to a crucial vital sign that provides the strongest evidence of life expectancy and quality.  Breath analysis can provide a wealth of information for healthcare professionals even though so few use it. Before PNOE, devices for breath analysis were difficult to use and expensive. Not to mention, they are clunky and not user friendly. The process of translating the data into actionable steps was also difficult for everyone.   “It is the only assessment known to mankind that can non-invasively, in just 10 minutes, analyze the combined operation of your heart, your lungs, your circulations and your cellular health. So, see how effective your metabolic activities are happening down to a cellular level, understanding how many calories, fats and carbohydrates you're burning. No other assessment is capable of delivering that,” Papadiamantis said.   Papadiamantis and his company deliver the PNOE device to clinics and train them on how to use it. The good thing about their invention is that it is user friendly and only takes about 10-20 minutes to deliver the test. The product also has a cloud to connect the tests and hold data with built-in AI and algorithms. And it does not just score different aspects of the patient’s health. Rather, PNOE provides patients with very personalized and targeted nutrition, exercise, lifestyle and breath work advice that effectively becomes the wellness programming that the clinic delivers to the consumer.  An important part of PNOĒ's value is that identifying the biological limitation a patient faces, provides a biometric justification for the appropriate bio-optimization services available in the clinic (i.e., cryotherapy, red-light therapy, IV therapy). This renders PNOĒ a powerful lead generator for such services and a way for health professionals to quantify their impact on their patients through an easy, reliable, and non-invasive process that doesn't involve lab work. It bridges the "I feel better" with the "I am better."  There are four categories that utilize programming. The first is longevity breath analysis, which is the most reliable and scientifically substantiated source of quantifying biological age and for anti-aging plus the tests that PNOE provides are considered by the American Heart Association. The next is weight loss.   “Breath analysis is the gold standard for measuring your metabolism, and understanding whether you're experiencing metabolic slowdown can result in prescribing effectively a program that is going to reverse that or a verdict in the first place,” Papadiamantis said.   Performance is another aspect that can be improved through breath analysis. It can assess improvements needed in physical performance and prescribe personalized training plans to enhance performance to the ideal. The final aspect is mental health as breath analysis can analyze physiological and psychological stress levels to improve these areas and give a detailed, personal program for improvement utilizing breathwork, nutrition, and exercise program.   “We really don't frame ourselves as a longevity company, a weight loss company, a performance company, or a mental health company, but it is something that we can very effectively support for the businesses that we serve,” he said.   Breath analysis, particularly PNOE, is centered around the idea of prevention. It is an effective tool for early detection for chronic diseases such as heart disease, lung disease, metabolic disease, and type two diabetes.   “Whether there is an onset of disease in any of these three systems and prescribing actionable and personalized programs for averting it. So we want to be a big part of the prevention narrative, which we all hope becomes stronger in today's medical world. And as far as prevention in general goes for the healthcare system, we need to become preventative or our economy will go under,” Papadiamantis said.   Patients have testified on numerous occasions that PNOE saved them and changed their healthcare habits through preventative measures. Men’s Health magazine, featured a <a href="https://www.menshealth.com/fitness/a41415017/pnoe-metabolic-test-vo2-max-review/" target="_blank" rel="noopener">testimonial</a> about how it changed their life.   PNOE can be an effective tool to create personalized wellness programs and help medical professionals be more efficient in their diagnosis and preventative measures.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/PNOE.png</images> <url>https://topdoctormagazine.com/issues/breath-analysis-how-the-invention-of-pnoe-could-change-healthcare-forever/</url> </article> <article> <ID>27881</ID> <title>How To Build Your Mental Fitness</title> <publishDate>2023-04-28 07:26:20</publishDate> <description><div class="et_pb_section et_pb_section_210 et_section_regular" > <div class="et_pb_row et_pb_row_210"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_210 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_51 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_153 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_154 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_155 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_214 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Most people have come across Sudoku, a crossword or, more recently, the famed Wordle — the puzzle that captivated the world during the pandemic years and is <a href="https://www.bbc.com/news/world-us-canada-63895493" target="_blank" rel="noopener">still widely played</a>. But these head-scratchers are not only for enjoyment and competing with one's friends. They serve a much greater purpose than people often consider: they strengthen and speed up the brain. Keeping physically active and fit <a href="https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm" target="_blank" rel="noopener">brings a host of health benefits</a>, but there are other forms of fitness one should focus on. Exercising the brain is the best way to harness more mental capacity and prevent disease. <h2> </h2> <h2>What Does Mental Fitness Mean?</h2> Mental fitness is the <a href="https://www.researchgate.net/publication/299524669_Conceptualising_and_measuring_mental_fitness_A_Delphi_study" target="_blank" rel="noopener">ability to maintain a healthy mind while handling daily life's challenges</a>. It is an umbrella term that involves having a positive outlook on life, managing emotions, thinking logically and making sound choices. A mentally fit person can adapt to change, learn new skills and build and maintain healthy relationships. Others perceive mental fitness as the <a href="https://www.healthline.com/health/depression/mental-fitness#techniques" target="_blank" rel="noopener">brain's ability to adapt</a> to new experiences and information through <a href="https://www.ncbi.nlm.nih.gov/books/NBK557811/" target="_blank" rel="noopener">neuroplasticity</a>. Neuroplasticity is essential as it allows the brain to modify its behavior in response to a stimulus. Both these interpretations are valuable and promote holistic wellness. Mental fitness is essential for overall health and can be improved through regular exercise, proper nutrition, memory games and learning new skills. <h2> </h2> <h2>What Are the Benefits of Mental Fitness?</h2> Being mentally fit can help you manage stress better, stay focused and be productive. In addition to assisting people in staying sharp and managing daily tasks, being mentally fit can also help prevent age-related cognitive decline and the development of conditions such as <a href="https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-and-dementia-whats-the-difference/faq-20396861" target="_blank" rel="noopener">dementia and Alzheimer's disease</a>. By engaging in activities that challenge the mind and maintaining healthy habits, you can support your brain's neuroplasticity and maintain good mental fitness over time. Mental fitness, or cognitive fitness, includes: <ul> <li style="font-weight: 400;" aria-level="1">Thinking clearly;</li> <li style="font-weight: 400;" aria-level="1">Retaining new information and making accurate decisions;</li> <li style="font-weight: 400;" aria-level="1">Staying sharp and alert.</li> </ul> The <a href="https://www.sciencedaily.com/releases/2014/06/140624092528.htm" target="_blank" rel="noopener">awareness surrounding brain training is increasing</a>. The <a href="https://www.businesswire.com/news/home/20200615005739/en/" target="_blank" rel="noopener">FDA has approved brain training games</a> for children with ADHD, and the NHI is funding a <a href="https://www.scientificamerican.com/article/does-brain-training-actually-work/" target="_blank" rel="noopener">30,000-participant memory training study</a>. Reading, exercise and mindfulness have been shown to <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2022.923795/full" target="_blank" rel="noopener">stave off mental deterioration</a>. The potential benefits include: <ul> <li style="font-weight: 400;" aria-level="1">Fluid intelligence (i.e., the mind's ability to innovate and solve new problems);</li> <li style="font-weight: 400;" aria-level="1">Increased brain vitality (i.e., the retention and creation of brain cells and pathways);</li> <li style="font-weight: 400;" aria-level="1">Increased attention span and task-switching ability.</li> </ul> It is possible to build mental toughness in a variety of ways, in turn benefiting one's overall health and cognitive ability long-term. <h2> </h2> <h2>How To Improve Your Mental Fitness</h2> There are many different ways to improve mental fitness: <ul> <li style="font-weight: 400;" aria-level="1">Physical exercise can help improve blood flow to the brain, supporting cognitive function. </li> <li style="font-weight: 400;" aria-level="1">A healthy diet can provide the brain's essential nutrients in order to function correctly. </li> <li style="font-weight: 400;" aria-level="1">Engaging in activities that challenge and stimulate the brain, such as puzzles and brainteasers, can help to improve cognitive function and maintain mental fitness. </li> <li style="font-weight: 400;" aria-level="1">Effectively managing stress can help prevent mental health issues and maintain good cognitive function. </li> <li style="font-weight: 400;" aria-level="1">Maintaining strong social connections and relationships may prevent feelings of loneliness, isolation and poor self-worth, which can negatively affect mental health.</li> </ul> <h2> </h2> <h2>How To Build Your Mental Muscle</h2> Knowing where to start when considering how to develop your mental muscle can take time and effort. There are some engaging brain exercises that you can try to improve your mental fitness and keep your mind sharp for years to come. Puzzles, meditation and memory games will indeed challenge and stimulate your brain. <ul> <li style="font-weight: 400;" aria-level="1">Read diverse forms of literature (social media captions don't count);</li> <li style="font-weight: 400;" aria-level="1">Practice gratitude and positive self-talk;</li> <li style="font-weight: 400;" aria-level="1">Begin a meditation and mindfulness practice;</li> <li style="font-weight: 400;" aria-level="1">Eat wholesome, healthy meals.</li> </ul> <h3> </h3> <h3>Exercises for Mental Fitness</h3> Think of these exercises as different workouts in the gym, each aimed at strengthening a different part of the brain. Puzzles and mind games benefit the brain because they improve cognitive function and promote neuroplasticity. By providing your brain with challenging and stimulating activities, you can help improve your memory, problem-solving skills and overall cognitive abilities. This diverse set of puzzles and memory games will have a lasting impact on the neuroplasticity of your brain: <ul> <li style="font-weight: 400;" aria-level="1">Chess;</li> <li style="font-weight: 400;" aria-level="1">Crossword puzzles;</li> <li style="font-weight: 400;" aria-level="1">Memory match cards;</li> <li style="font-weight: 400;" aria-level="1">Paint by numbers;</li> <li style="font-weight: 400;" aria-level="1">Puzzles;</li> <li style="font-weight: 400;" aria-level="1">Regular exercise such as cardio or weight training;</li> <li style="font-weight: 400;" aria-level="1">Sudoku;</li> <li style="font-weight: 400;" aria-level="1">Wordle.</li> </ul> One of the amazing things about activities that challenge the mind is that they are usually inexpensive and convenient. You can incorporate them into your daily routine without breaking the bank or blocking off a lot of time! Even just 10-15 daily minutes of one or two mental fitness tasks can significantly affect your cognitive function. <h2> </h2> <h2>Why Mental Fitness Is Important</h2> Engaging in activities that challenge the mind will ensure that the brain stays active. Incorporating mental fitness exercises and maintaining healthy habits can further support your brain's neuroplasticity, which becomes increasingly important as you age.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/Mental-Fitness.png</images> <url>https://topdoctormagazine.com/issues/how-to-build-your-mental-fitness/</url> </article> <article> <ID>27871</ID> <title>What To Eat During Your Period</title> <publishDate>2023-04-27 07:12:06</publishDate> <description><div class="et_pb_section et_pb_section_211 et_section_regular" > <div class="et_pb_row et_pb_row_211"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_211 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_52 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_156 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_157 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_158 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_215 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Perhaps the evening is winding down, you've finally settled on your couch to read a book and you're sipping some tea when suddenly you feel a sharp pain in your stomach. It dawns on you — it's time for your period. Or, maybe you're sitting at the office biting your lip in pain as your legs and back ache. You scramble through your bag, searching frantically for relief and dreading your shift's remaining hours. However, you might be dealing with another issue. Maybe you're panicking because your period hasn't come yet, or you want it to come early. Perhaps the stress from school or life's cares is affecting your body. Maybe you're wondering what the best ways to stimulate your period are so you can have more control over it. Either way, food plays an important role in regulating your period and even offering relief. Too good to be true? Read on to see exactly how food can help or stimulate your period! <h2> </h2> <h2>Food for Menstrual Cramp Relief</h2> <a href="https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain#:~:text=Naturally%2C%20eating%20foods%20that%20decrease,decrease%20inflammation%20in%20the%20body." target="_blank" rel="noopener">Several foods can offer relief</a> to cramps and additional pain that comes from being on your period. These foods include fruits, leafy veggies, whole grains, legumes and nuts. The higher the number of antioxidants, the better. <h2> </h2> <h2>Menstrual Cycle Food Cravings</h2> During premenstrual syndrome, progesterone is high, which leads to unstable blood sugar levels that induce cravings. As a result, energy levels go down, and the body craves sugar sweets and high-carbohydrate foods to increase the glucose in the body. <h2> </h2> <h2>Food To Help the Menstrual Cycle</h2> It is vital to find appropriate foods for each part of the menstrual cycle. There are <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle" target="_blank" rel="noopener">four phases of the menstrual cycle</a>: <ul> <li style="font-weight: 400;" aria-level="1">Menstrual; </li> <li style="font-weight: 400;" aria-level="1">Follicular; </li> <li style="font-weight: 400;" aria-level="1">Luteal; </li> <li style="font-weight: 400;" aria-level="1">Premenstrual.</li> </ul> <h3> </h3> <h3>Follicular Phase </h3> During the follicular phase, the eggs develop and mature. It starts on the first day of menstruation and ends with ovulation. As a result, it is essential to eat nourishing foods, stay hydrated and incorporate mineral-rich salts into your diet. The foods you should eat during the <a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener">follicular phase</a> are tailored to your fluctuating hormone levels, which rise as the egg matures. During this time, incorporate light and fresh foods such as salads and probiotics, which promote gut health and detoxification. In addition, try to eat avocado, broccoli, seeds, legumes, salmon and other supplements and herbs. <h3> </h3> <h3>Ovulation</h3> <a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener">Ovulation</a> is the release of a mature egg from the surface of the ovary. It usually occurs approximately two weeks before menstruation. During this period, hormone levels rise, especially estrogen, and body temperature increases, impacting energy levels. Too much estrogen can negatively impact menstruation, so eat nutrients that support the liver in removing that excess estrogen. Foods such as <a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener">kale, broccoli, onions, garlic and radishes</a> are great at decreasing this excess estrogen. <h3> </h3> <h3>Menstrual Phase</h3> This part of the menstrual cycle is characterized by bleeding. Hormone levels are at their lowest at the <a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener">start of the cycle</a>. Add nutrients, drink lots of water and focus on your comfort. Eating a good mix of root vegetables, whole grains, legumes, eggs, fish and spinach will help increase your energy and replenish iron levels you're losing when you bleed. Make sure to pick up some sweet potatoes, probiotic yogurts, pumpkin seeds and proteins next time you go shopping. <h3> </h3> <h3>Luteal Phase</h3> During the <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle" target="_blank" rel="noopener">luteal phase</a>, the body of the unfertilized follicle stays on the surface of the ovary and turns into the corpus luteum. This period is characterized by PMS symptoms. Therefore, it is essential to support detoxification pathways to make it easier to metabolize and get rid of used hormones from the follicular phase. Eat lots of fiber, antioxidants, protein and leafy vegetables. Foods such as cauliflower, squash, cucumbers, spinach and berries, as well as drinking caffeine and eating dark chocolate, <a href="https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle" target="_blank" rel="noopener">are great for this phase of your period</a>! <h3> </h3> <h3>PMS</h3> <a href="https://www.cleaneatingkitchen.com/reasons-to-love-green-smoothies/" target="_blank" rel="noopener">The premenstrual syndrome</a> occurs during the latter part of the luteal phase. The best foods to incorporate into your diet to decrease cramps and headaches are foods high in magnesium, such as nuts, leafy veggies, chocolate, bananas and vitamin C-rich foods. <h2> </h2> <h2>What Foods Stimulate Periods?</h2> <a href="https://www.ndtv.com/health/irregular-periods-5-superfoods-that-can-induce-menstruation-2143388" target="_blank" rel="noopener">Numerous factors can cause irregular periods</a>, including hormonal imbalances, changes in weight and a sedentary lifestyle. These irregularities are annoying and can be anxiety-inducing. Experts note that some of the best ways to deal with irregular periods are to lose weight, eat a healthy diet and exercise regularly. Can certain foods bring on your period? Yes! Foods can play a substantial part in stimulating periods. Some of the best foods for regulating menstrual cycles include: <ul> <li style="font-weight: 400;" aria-level="1">Emmenagogues, such as ginger and turmeric, are herbs that stimulate blood flow in the pelvic area and uterus.</li> <li style="font-weight: 400;" aria-level="1">Vitamin C-rich foods, such as papaya, contain period-inducing carotene. Pineapple reduces inflammation, which is considered another cause of irregular periods.</li> <li style="font-weight: 400;" aria-level="1">Drinking jaggery, a type of sugar mixed with ginger, sesame seeds, turmeric and carom seeds, is another period inducer. </li> </ul> <h2> </h2> <h2>Menstrual Cycle Foods To Avoid</h2> Now that you know the foods to eat during your period, <a href="https://www.healthline.com/health/womens-health/what-to-eat-during-period#other-cramp-remedies" target="_blank" rel="noopener">here are some foods not to eat</a>: <ul> <li style="font-weight: 400;" aria-level="1">Avoid caffeinated foods, such as coffee which can cause cramps.</li> <li style="font-weight: 400;" aria-level="1">Alcohol can heighten feelings of nausea. </li> <li style="font-weight: 400;" aria-level="1">Red meat can cause cramps.</li> <li style="font-weight: 400;" aria-level="1">Dairy causes bloating and discomfort.</li> <li style="font-weight: 400;" aria-level="1">Too much salt can cause bloating and cramping.</li> <li style="font-weight: 400;" aria-level="1">Spicy foods can cause discomfort. </li> <li style="font-weight: 400;" aria-level="1">Avoid overeating sugar since it can cause a spike in energy followed by a crash.</li> </ul> Avoiding these foods will not only help relieve any sources of period discomfort by eliminating the culprits but also help with overall health, especially during the menstrual cycle. <h2> </h2> <h2>A Parting Reminder</h2> Period cramps are painful and may seem like they'll never end. Food plays such an important role in how periods operate and can offer relief or even induce menstrual cycles. Remember that eating foods rich in protein, vitamin C, fiber, antioxidants and whole grains is essential during your period. Now, grab some pineapple, and make sure to get some rest!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/05/What-To-Eat-During-Your-Period.png</images> <url>https://topdoctormagazine.com/issues/what-to-eat-during-your-period/</url> </article> <article> <ID>27859</ID> <title>What Are the Benefits of Exercise During Your Period?</title> <publishDate>2023-04-26 01:55:45</publishDate> <description><div class="et_pb_section et_pb_section_212 et_section_regular" > <div class="et_pb_row et_pb_row_212"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_212 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_53 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_159 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_160 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_161 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_216 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Menstrual cycles can often be uncomfortable. Every month, women endure bloating, cramps, acne breakouts, fatigue and other menstrual symptoms — an inevitable ordeal. It might seem counterintuitive that exercising and breaking a sweat can assist with feeling tired and ill. Conventional wisdom tells us to rest when we are feeling sick and unwell. Exercise during menstruation, however, is an exception. While there are some factors to consider, such as what types of workouts are most appropriate and the severity of one's period, overall, exercise during menstruation has a positive impact. <h2> </h2> <h2>Is It Bad To Exercise During Menstruation?</h2> There is no evidence in scientific literature to suggest that exercising when menstruating has a detrimental effect on one's health. This is not to say that exercising during the menstrual phase is the same as when one isn't on their period. Athletic performance may be affected, and some forms of exercise may be more challenging and less viable than others. Heather Watson, a British tennis player, <a href="https://www.theguardian.com/sport/shortcuts/2015/jan/21/menstruation-last-great-sporting-taboo" target="_blank" rel="noopener">has spoken about how her menstrual cycle affected her performance</a> in the 2015 Australian Open. The hormonal changes that cause menstruation also hinder athletic performance. Body temperature increases <a href="https://www.medicalnewstoday.com/articles/297154#Evidence-of-menstruation-affecting-performance" target="_blank" rel="noopener">during the luteal phase</a>, just before the period starts, making road running more difficult. An increased body temperature raises the threshold at which one starts sweating, meaning that women who run during this phase might be less effective at cooling their bodies down. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7497427/" target="_blank" rel="noopener">A review and analysis of studies</a> on the performance aspect of exercise during menstruation published in the Sports Medicine journal found that performance might be reduced by "a trivial amount." Moreover, the design and methodologies of the studies analyzed potentially overstated the differences in athletic performance. Performance aside, exercise when menstruating is not harmful and can imbue a range of positive effects. <h2> </h2> <h2>Will Exercise Affect My Period?</h2> <a href="https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle" target="_blank" rel="noopener">According to the Office on Women's Health</a>, strenuous and excessive exercise during menstruation can cause adverse effects. If a woman who has not been regularly exercising suddenly takes up an intense workout routine, problems such as irregular or missed periods may arise. It is wise to gradually increase the intensity of your workouts to avoid disrupting your menstrual cycle. Not consuming enough calories and poor hydration can also lead to <a href="https://www.verywellhealth.com/exercise-effects-on-menstruation-4104136" target="_blank" rel="noopener">a change in menstrual symptoms</a>, such as increased bleeding and a change in flow. <h2> </h2> <h2>How To Exercise During a Period</h2> There is no need to overhaul your routine to exercise when menstruating. If your workouts are generally intense, it might be worth toning them down during your period. Extremely long workouts (i.e., exceeding 60 minutes) should also be avoided <a href="https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/exercising-during-period" target="_blank" rel="noopener">since they might increase overall inflammation</a>. Some experts also recommend avoiding exercise routines involving bodily inversion, which might increase bleeding and disrupt reproductive organ blood flow. It is vital to ensure that you consume enough calories and drink enough water when you exercise during menstruation. <a href="https://www.healthline.com/health/womens-health/do-you-burn-more-calories-on-your-period#calorie-burn" target="_blank" rel="noopener">Metabolic rates vary during different menstrual phases</a>, so you need to ensure sufficient nourishment to account for them. <h2> </h2> <h2>How To Exercise According To Your Menstrual Cycle</h2> Body performance varies during the<a href="https://www.ncbi.nlm.nih.gov/books/NBK279054/" target="_blank" rel="noopener"> two different phases of the menstrual cycle</a>, the follicular and luteal phases. Due to the hormonal state of your body during your follicular phase (i.e., the first menstrual cycle phase), <a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/#:~:text=With%20a%20lower%20level%20of,time%20for%20high%2Dintensity%20training">you can build</a><a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance"> muscle</a><a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/#:~:text=With%20a%20lower%20level%20of,time%20for%20high%2Dintensity%20training" target="_blank" rel="noopener"> and train hard</a>. Your recent blood loss means that increasing iron intake is crucial for performance and overall well-being. In the luteal phase, <a href="https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/" target="_blank" rel="noopener">you experience an increase in progesterone and estrogen</a>, reducing your ability to gain muscle mass. Your body also has a harder time accessing stored energy in the luteal phase, meaning that adequate nutrition and hydration become necessary. The luteal phase is ideal for milder workouts and recovery. <h2> </h2> <h2>The Benefits of Exercising During a Period</h2> While being active is salutary for everyone, regardless of their menstrual cycle, undertaking exercise during menstruation has additional benefits. <a href="https://pubmed.ncbi.nlm.nih.gov/18620466/" target="_blank" rel="noopener">Some evidence</a> supports the notion that exercise when menstruating alleviates primary dysmenorrhoea (PD), which is the chronic, spasmodic pain associated with periods. In some women, exercise reduces the need for pain medication to manage cramps. <a href="https://www.acog.org/womens-health/faqs/premenstrual-syndrome?utm_source=redirect&amp;utm_medium=web&amp;utm_campaign=otn" target="_blank" rel="noopener">The American College of Obstetricians and Gynecologists (ACOG) notes</a> that at least 30 minutes of daily exercise can reduce the adverse effects of premenstrual syndrome (PMS), the physical and psychological changes that occur before menstruation. Exercise during menstruation can also <a href="https://www.healthline.com/health/exercise-during-period#benefits" target="_blank" rel="noopener">relieve menstrual symptoms</a> by releasing endorphins, a neurotransmitter that induces feelings of pleasure and dulls feelings of pain. Furthermore, aerobic exercise can help improve your mood and blood circulation during a period. One of the most sought-after benefits of exercise during menstruation is its effect on bloating. During a period, water retention causes women to bloat, leading to discomfort. Exercise is a fantastic way to<a href="https://www.gardenobgyn.com/blog/is-exercise-good-for-my-period" target="_blank" rel="noopener"> sweat out the excess water and reduce bloating</a>. <h2> </h2> <h2>Exercise and the Menstrual Cycle</h2> Menstruation can be unpleasant for women, to say the least. Their hormones are in flux, their sleeping patterns might be affected and they're dealing with pain, discomfort and bloating. Instead of using medication, many women have decided to work out to reduce negative menstrual symptoms. Exercise is an accessible and pragmatic way to address these symptoms and improve overall health. Whether it's a cardiovascular routine, yoga, pilates or a strength training program, exercise during menstruation can lead to a more pleasant period and greater resilience for future ones.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Exercise-During-Your-Period.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-benefits-of-exercise-during-your-period/</url> </article> <article> <ID>27847</ID> <title>What Are the Benefits of Sweating?</title> <publishDate>2023-04-25 01:20:40</publishDate> <description><div class="et_pb_section et_pb_section_213 et_section_regular" > <div class="et_pb_row et_pb_row_213"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_213 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_54 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_162 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_163 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_164 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_217 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">While most people think of it as an annoyance, sweating actually has many health benefits. Your body is covered in <a href="https://www.mayoclinic.org/diseases-conditions/hyperhidrosis/multimedia/sweat-glands/img-20007980" target="_blank" rel="noopener">sweat glands</a>. When your internal temperature rises, whether from exercise or exposure to heat, your brain signals these glands to release sweat onto the surface of your skin. As the sweat evaporates, it helps cool your body down. <a href="https://coveteur.com/sweat-skin-health-benefits" target="_blank" rel="noopener">Sweating</a> can also help boost your mood and improve your overall well-being! <h2> </h2> <h2>Why Do We Sweat?</h2> Sweating occurs when the body tries to <a href="https://www.unm.edu/~lkravitz/Article%20folder/thermoregulation.html" target="_blank" rel="noopener">regulate its temperature</a>. When we work out, our muscles produce heat, and our body temperature rises. Sweating helps cool us down by pulling the heat away from our skin and releasing it into the air. We have two types of sweat glands — <a href="https://www.ncbi.nlm.nih.gov/books/NBK482278/" target="_blank" rel="noopener">eccrine and apocrine</a>. Eccrine glands are located all over our body and help regulate our body temperature by producing clear, odorless sweat. While both types of sweat glands regulate body temperature, only eccrine glands are activated by heat. So, when you sweat in a sauna, it is primarily water and electrolytes that are released. Apocrine glands are located in areas with a lot of hair, such as our armpits and groin. These glands produce a thicker, more malodorous sweat when we are under stress or experiencing strong emotions. <h2> </h2> <h2>What Is Sweat Made Out Of?</h2> Sweat comprises mainly water, along with small amounts of electrolytes such as <a href="https://www.wilsonperformancelab.com/www.wilsonperformancelab.com/2017/3/5/sweats-main-ingredients-sodium-chloride-and-potassium" target="_blank" rel="noopener">sodium, chloride and potassium</a>. Sweat also contains small amounts of toxins and bacteria the body wants to eliminate. When you sweat, these toxins and bacteria are released from your body, helping to cleanse and detoxify your system. <h2> </h2> <h2>Can Sweating in a Sauna Be Beneficial to My Health?</h2> Sweating in saunas can be beneficial to your health. Mild heat has been shown to produce a <a href="https://www.sciencedirect.com/science/article/pii/S0531556521002916#:~:text=volume%20remains%20stable.-,Repeated%20sauna%20use%20acclimates%20the%20body%20to%20heat%20and%20optimizes,the%20magnitude%20of%20the%20stressor." target="_blank" rel="noopener">hormetic effect</a> on the body, similar to a workout. The difference is that saunas don't make you feel like you just ran a marathon. Saunas can also help: <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://pubmed.ncbi.nlm.nih.gov/3218898/" target="_blank" rel="noopener">Regulate hormone levels</a>. </li> <li style="font-weight: 400;" aria-level="1">Promote healthy skin and hair. </li> <li style="font-weight: 400;" aria-level="1">Relieve congestion and sinus pressure. </li> <li style="font-weight: 400;" aria-level="1">Improve circulation. </li> <li style="font-weight: 400;" aria-level="1">Burn calories and promote weight loss.</li> </ul> So, if you're looking for a way to improve your health and well-being, consider sweating it out in a sauna. You might be surprised at the results! &nbsp; <h2>Benefits of Sweating for Your Skin</h2> Sweating plays an essential role in maintaining <a href="https://www.wellandgood.com/is-sweating-good-for-your-skin/" target="_blank" rel="noopener">healthy skin</a>. When we sweat, our pores open up, allowing dirt, toxins and impurities to be released from our bodies. Sweating also helps to unclog pores and remove dead skin cells, which can further reduce the risk of acne. So, if you're looking for a natural way to help clear up your skin, don't forget the power of sweat. The liver and kidneys remove most toxins in our bodies. However, certain toxins such as bisphenol A (BPA) and polychlorinated biphenyls (PCBs) are released by our sweat. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3255175/" target="_blank" rel="noopener">recent study</a> concluded that when people exercised and sweated, they excreted more BPA than when they didn't exercise. This discovery suggests that sweating may help remove BPA and other toxins from the body. Another <a href="https://www.hindawi.com/journals/isrn/2013/483832/" target="_blank" rel="noopener">study</a> found that sweating can help eliminate polychlorinated biphenyls (PCBs) from the body. PCBs are a type of pollutant that has been linked to numerous medical disorders. The study found that those induced to sweat could hasten the elimination of some, but not all, PCBs. <h2> </h2> <h2>Why Do We Sweat So Much When We Are Sick?</h2> There are a few reasons we <a href="https://mycarpe.com/blogs/sweatopedia/why-does-the-body-sweat-when-youre-sick" target="_blank" rel="noopener">sweat more when we're sick</a>. For one, our bodies work harder to fight off the infection, raising our internal temperature. That increase in temperature signals our sweat glands to start producing more sweat to cool the body down. Sweating also helps flush toxins out of our system. When we're sick, our bodies produce more toxins as they work to fight the infection. Sweating assists in releasing those toxins and can help us feel better overall. <h2> </h2> <h2>Frequently Asked Questions About Sweating</h2> <h3> </h3> <h3>Will Sweating Help You Lose Weight?</h3> When you work out, you sweat. And when you stop working out, the sweating stops. That's because when you sweat, you're losing water weight. So, yes, sweating can help you drop those pesky extra pounds, but if you want to lose weight long-term, you must focus on more than just water weight. <h3> </h3> <h3>Why Do We Sweat So Much When We Sleep?</h3> Sweating is a natural and necessary process for the body, but it can be especially bothersome when trying to sleep. You can do a few things to help control sweating at night. Try sleeping with a fan on, using a cooling pillow or sleeping in loose-fitting, breathable fabrics to help keep your skin dry. Whatever method you choose, the important thing is to find what keeps you cool and comfortable at night. <h3> </h3> <h3>Can I Eliminate Heavy Metals From the Body Through Sweating</h3> According to a <a href="https://pubmed.ncbi.nlm.nih.gov/26903134/" target="_blank" rel="noopener">study</a> conducted in China, sweating may be an effective way to detox from heavy metals. The study found that people who sweat regularly had lower levels of heavy metals in their bodies than those who did not sweat regularly. If you are concerned about your exposure to heavy metals, consider sweating more often to help detox your body. <h2> </h2> <h2>Replenish Your Body With Water After Every Sweat Session</h2> We need to replenish the water and electrolytes lost through sweating — otherwise, we risk dehydration. For light to moderate sweating, simply drinking water will suffice. However, after a more intense workout, you'll need to replace both fluids and electrolytes. The best way to replenish your body with fluids and electrolytes is by drinking a sports drink like Gatorade or Powerade. These drinks contain carbohydrates and electrolytes that help to replenish the body's energy stores and keep you hydrated. If you don't have a sports drink handy, you can also make your own electrolyte-rich beverage by adding a pinch of salt and a squeeze of lemon juice to a glass of water. Another alternative is coconut water, a great option for replenishing lost fluids and electrolytes. <h2> </h2> <h2>Breaking a Sweat Is Valuable for a Healthy Body</h2> Sweating has many health benefits. It helps regulate body temperature, rid the body of toxins and boost the immune system. In addition, sweating helps clean our skin and has anti-inflammatory properties. Hit the gym or enjoy regular sauna sessions to get the most out of sweating.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Benefits-of-Sweating.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-benefits-of-sweating/</url> </article> <article> <ID>27835</ID> <title>Cognitive Behavioral Therapy (CBT)</title> <publishDate>2023-04-24 00:57:20</publishDate> <description><div class="et_pb_section et_pb_section_214 et_section_regular" > <div class="et_pb_row et_pb_row_214"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_214 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_55 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_165 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_166 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_167 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_218 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Wondering if therapy could help with your mental health or addiction problems but don't know where to start? <a href="https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral#:~:text=Cognitive%20behavioral%20therapy%20(CBT)%20is,disorders%2C%20and%20severe%20mental%20illness." target="_blank" rel="noopener">Cognitive behavioral therapy</a> (CBT) may be a good option to explore. CBT is a type of therapy used to treat various mental health disorders, including trauma, anxiety, depression and addiction. The insight of the CBT pioneers was that our thoughts, feelings and behaviors are all interconnected. CBT teaches us how to recognize and change negative thinking and behavior patterns keeping us from living our best lives. Cognitive behavioral therapy is a short-term therapy that <a href="https://www.health.harvard.edu/blog/intensive-cbt-how-fast-can-i-get-better-2018102315110" target="_blank" rel="noopener">usually lasts for 12-20 weeks</a>. During CBT, you will work with a therapist to identify your negative thinking and behavior patterns. You will also learn new skills and techniques to help you change these patterns. <h2> </h2> <h2>Who Started Cognitive Behavioral Therapy?</h2> CBT was developed in the 1960s by American psychiatrist <a href="https://beckinstitute.org/about/dr-aaron-t-beck/" target="_blank" rel="noopener">Aaron T. Beck</a>, who noticed that his patients suffering from depression habitually had negative thoughts. So, he adapted <a href="https://www.webmd.com/depression/features/cognitive-therapy" target="_blank" rel="noopener">cognitive therapy</a>, developed initially to treat psychosis, toward helping people with depression. Cognitive therapy focuses on helping people identify and challenge their negative thoughts. Over time, CBT has evolved to focus on changing both thoughts and behaviors. Today, CBT is one of the most widely used forms of talking therapy, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3584580/" target="_blank" rel="noopener">research</a> has shown it to be effective for treating a range of mental health conditions. <h2> </h2> <h2>How is Cognitive Behavioral Therapy Used?</h2> If you've never been to therapy before, you might be wondering what to expect from your first CBT session. Your therapist will want to get to know you and your history. They will ask questions about any past trauma or difficult experiences, as well as any mental health issues you may be dealing with. They will also want to know about your addictions or unhealthy coping mechanisms. This information will help create a treatment plan tailored specifically for you. <h2> </h2> <h2>Techniques for Cognitive Behavioral Therapy</h2> Once your therapist has an idea regarding the problem you are dealing with, they will help you identify the negative thoughts and beliefs at the root of your behavioral problems. Once identified, the therapist works with the patient to challenge and change them through <a href="https://www.healthline.com/health/cognitive-restructuring#benefits" target="_blank" rel="noopener">various techniques</a>, such as: <ul> <li style="font-weight: 400;" aria-level="1">Discussing evidence that disproves the negative belief; </li> <li style="font-weight: 400;" aria-level="1">Role-playing new responses to old situations; </li> <li style="font-weight: 400;" aria-level="1">Gradually exposing the patient to feared situations.</li> </ul> <h2> </h2> <h2>How Does CBT Approach Thoughts?</h2> Cognitive behavioral therapy categorizes the patient's thoughts into automatic, core beliefs, and hot thoughts. <h3> </h3> <h3>Automatic Thoughts</h3> <a href="https://cogbtherapy.com/cbt-and-automatic-thoughts" target="_blank" rel="noopener">Automatic thoughts</a> are the initial reaction we have to a situation. They are often negative and based on previous experiences or assumptions that we may not even be aware of. <h3> </h3> <h3>Core Beliefs</h3> <a href="https://www.harleytherapy.co.uk/counselling/core-beliefs-cbt.htm" target="_blank" rel="noopener">Core beliefs</a> are the fundamental and deeply held assumptions about ourselves, others and the world around us. These beliefs can be positive or negative, but they tend to be more resistant to change than automatic thoughts. <h3> </h3> <h3>Hot Thoughts</h3> <a href="https://ccbhc.org/hot-thoughts-what-are-they-and-how-can-you-handle-them/#:~:text=In%20cognitive%20therapy%2C%20the%20belief,to%20perceived%20threats%20or%20problems." target="_blank" rel="noopener">Hot thoughts</a> are the intense emotions we feel in response to a situation or trigger. They can make it difficult to think clearly or rationally, and may lead us to act in ways we may later regret. <h2> </h2> <h2>Cognitive Behavioral Therapy Benefits</h2> After the negative thoughts and beliefs have been addressed, the therapist will help the patient learn and practice new, more positive coping skills to: <ul> <li style="font-weight: 400;" aria-level="1">Manage difficult emotions; </li> <li style="font-weight: 400;" aria-level="1">Deal with stressful situations; </li> <li style="font-weight: 400;" aria-level="1">Make healthy choices. </li> </ul> The therapist will then create a plan and help support as the patient implements these new skills in their day-to-day life. Reshaping thoughts and behaviors to be more positive can be a slow and challenging process, though very effective in treating mental health conditions like trauma, addiction, anxiety and depression. If you or someone you know is struggling with a mental health problem, consider seeking a therapist specializing in CBT. <h2> </h2> <h2>How Long Does CBT Last?</h2> Cognitive behavioral therapy usually lasts for <a href="https://www.klearminds.com/blog/cbt-for-anxiety-how-long-will-it-take/" target="_blank" rel="noopener">6-24 sessions</a> but can be shorter or longer depending on the needs of the individual. Therapists typically provide CBT in weekly 50-60 minute sessions, though the length and frequency of sessions may vary depending on the problem being addressed. <h2> </h2> <h2>Is CBT Confidential?</h2> Confidentiality is one of the most critical aspects of cognitive behavioral therapy; it is the only way to ensure that patients feel safe and comfortable enough to open up about their thoughts and feelings. Therapists will not share any information disclosed during CBT sessions with anyone outside the therapist-patient relationship. While there are some exceptions to confidentiality (such as if the patient is suicidal or homicidal), anything said during CBT sessions will remain confidential. This approach helps create a safe space for patients to explore their thoughts and emotions without fear of judgment or disclosure. If you are considering CBT for yourself or a loved one, ask your therapist about their confidentiality policy to ensure that you feel comfortable and safe during sessions. <h2> </h2> <h2>Get Started with CBT</h2> Once you have decided to learn more about CBT or find a therapist who specializes in it, there are a few things you can do to get started: <ol> <li style="font-weight: 400;" aria-level="1">Read up on CBT: A good place to start is the National Association of Cognitive Behavioral Therapists <a href="https://www.nacbt.org/" target="_blank" rel="noopener">website</a>, which has information on CBT and how it can help with different issues.</li> <li style="font-weight: 400;" aria-level="1">Find a CBT therapist near you: You can search for CBT therapists in your area on the American Psychological Association's <a href="https://www.apa.org/" target="_blank" rel="noopener">website</a>.</li> <li style="font-weight: 400;" aria-level="1">Talk to your doctor about whether CBT is suitable for you: If you're struggling with a mental health issue, your doctor may be able to recommend a therapist who specializes in CBT or refer you to a treatment program that offers this type of therapy.</li> </ol> CBT can be an effective treatment for various issues: If you think it might be helpful, don't hesitate to try it. CBT might be the first step on your journey to a happier, healthier life.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/CBT.png</images> <url>https://topdoctormagazine.com/issues/cognitive-behavioral-therapy-cbt/</url> </article> <article> <ID>27823</ID> <title>Why Do We Hiccup?</title> <publishDate>2023-04-24 00:28:11</publishDate> <description><div class="et_pb_section et_pb_section_215 et_section_regular" > <div class="et_pb_row et_pb_row_215"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_215 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_56 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_168 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_169 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_170 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_219 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Hiccups are an inescapable reality for every one of us, with no exceptions. For most people, they are a source of mild annoyance. For others, however, hiccups are disruptive, and for a few of us, they are downright dangerous. They typically go away quickly, but hiccups can sometimes persist for days or weeks, hampering our daily lives. Hiccups happen when the diaphragm contracts involuntarily and the vocal cords close, causing a sound to be produced. But why do we hiccup in the first place? The ultimate purpose of hiccuping is, oddly enough, <a href="https://www.scientificamerican.com/article/whats-the-science-behind-why-we-hiccup/">unknown</a>. Despite being able to observe many hiccup causes, researchers do not know for sure how hiccups benefit the human body. However, understanding the causes of hiccups can help prevent their occurrence and better protect your health. <h2> </h2> <h2>What Are the Main Hiccup Causes?</h2> One thing scientists do know about hiccups is that their origin is not onefold. Many different factors can trigger hiccups, with some of the <a href="https://www.mayoclinic.org/diseases-conditions/hiccups/symptoms-causes/syc-20352613" target="_blank" rel="noopener">common causes</a> including: <ul> <li style="font-weight: 400;" aria-level="1">Drinking too much of a carbonated or alcoholic beverage;</li> <li style="font-weight: 400;" aria-level="1">Overeating or eating too quickly;</li> <li style="font-weight: 400;" aria-level="1">Swallowing air; </li> <li style="font-weight: 400;" aria-level="1">Sudden changes in temperature.</li> </ul> The common factor in many hiccup causes relates to the diaphragm. When the diaphragm is irritated, the body responds with hiccups. Hiccup causes in adults overlap significantly with hiccup causes in children. However, the only causes that are exclusive to adults relate to activities children cannot and should not indulge in, such as smoking or drinking. Very young children may hiccup more frequently than adults. <a href="https://www.osfhealthcare.org/blog/child-hiccups/" target="_blank" rel="noopener">Infants</a> can be particularly prone to overeating and frequently experience reflux, both of which can trigger bouts of hiccups. Thus, it can seem alarming when an adult hiccups frequently or for an extended period of time. <h2> </h2> <h2>Why Do I Hiccup Randomly? </h2> Hiccups are not genuinely random. While hiccup causes might not be immediately evident, they do exist. If you appear to hiccup randomly, the underlying cause might be a little harder to pinpoint, such as: <ul> <li style="font-weight: 400;" aria-level="1">Psychological factors (e.g., stress and anxiety);</li> <li style="font-weight: 400;" aria-level="1">Sudden irritation of the <a href="https://www.summahealth.org/flourish/entries/2021/07/why-do-we-hiccup-and-how-can-we-stop-them" target="_blank" rel="noopener">diaphragm or the nerves</a> that communicate with it;</li> <li style="font-weight: 400;" aria-level="1">Other disorders that can affect the central nervous system.</li> </ul> <h2> </h2> <h2>Why Do I Hiccup So Much While Pregnant? </h2> If you often hiccup while pregnant, rest assured that there is a reason for your symptoms. Throughout pregnancy, hiccups can be caused by <a href="https://momlovesbest.com/hiccups-during-pregnancy#:~:text=The%20good%20news%20is%20pregnancy,vomit%2C%20we%20can%20get%20hiccups." target="_blank" rel="noopener">other typical symptoms</a>, such as nausea, shortness of breath or stress. Hiccuping is not dangerous to developing babies, but it can become problematic if it prevents mothers from eating or sleeping. You should take steps to protect your health if you hiccup so much that you cannot sleep or eat while pregnant. In many cases, diet modifications can reduce nausea, helping you hiccup less often. Pregnancy also puts patients at greater risk for chronic hiccups because it can trigger intense and lasting nausea. You should seek medical attention if you hiccup for more than 48 hours while pregnant, especially if your hiccups disrupt your ability to sleep or eat. <h2> </h2> <h2>Why Do I Hiccup After Drinking Soda? </h2> There's no secret anymore that gulping down a soda can send people into an endless bout of hiccups. But why? The explanation is straightforward. When you drink soda, you ingest CO2 (i.e., carbon dioxide), and researchers believe that the extra gas <a href="https://www.medicaldaily.com/hiccup-mystery-solved-what-causes-hiccups-and-why-we-make-hic-sound-269894" target="_blank" rel="noopener">irritates your diaphragm</a> when it stretches your stomach, causing you to hiccup. It is normal to hiccup after drinking soda, so those who do should not be concerned. Drinking soda can also lead to prolonged and intense hiccuping without indicating any underlying medical conditions. However, if you experience hiccups that last for over 48 hours, you should ensure that your hiccups aren't a symptom of other, more severe issues. <h2> </h2> <h2>Why Do I Hiccup Every Day?</h2> If you hiccup on a daily basis, you might be wondering: is it normal? The answer is that it depends on the duration of your hiccups. If you hiccup a few times every day, particularly after consuming carbonated beverages or eating heavily, it is unlikely that your hiccups are symptoms of a serious medical condition. However, hiccuping every day without pauses or for more than 48 hours is abnormal. You should seek medical attention if you hiccup so often that you are having trouble eating or sleeping. Likewise, hiccups lasting more than two days can indicate an underlying medical condition that may require treatment. <h2> </h2> <h2>When Are Hiccups Dangerous?</h2> Hiccups become dangerous when they persist for too long and disrupt patients' lives. Sometimes, bouts of hiccups can last for more than 48 hours or even months, which are referred to as chronic, and one lasting for over two days but less than a month is categorized as persistent. In such cases, they can interfere with routine activities like sleeping, eating or even breathing, resulting in <a href="https://www.mayoclinic.org/diseases-conditions/hiccups/symptoms-causes/syc-20352613#:~:text=For%20most%20people%2C%20a%20bout,in%20weight%20loss%20and%20exhaustion." target="_blank" rel="noopener">excessive weight loss and exhaustion</a>. <h2> </h2> <h2>Excessive Hiccup Causes </h2> Excessive hiccup causes include: <ul> <li style="font-weight: 400;" aria-level="1">Common triggers (e.g., overeating);</li> <li style="font-weight: 400;" aria-level="1">Drinking too much of an alcoholic or carbonated beverage;</li> <li style="font-weight: 400;" aria-level="1">Swallowing air.</li> </ul> However, chronic hiccups can also signify a serious underlying medical condition: <ul> <li style="font-weight: 400;" aria-level="1">The <a href="https://www.mayoclinic.org/diseases-conditions/hiccups/symptoms-causes/syc-20352613" target="_blank" rel="noopener">vagus or phrenic</a> nerves carry information between the brain and the diaphragm. As a result, irritation or damage to them can trigger hiccups.</li> <li style="font-weight: 400;" aria-level="1">Your acid reflux might also be indirectly causing hiccups if it is severe enough to irritate your diaphragm. <a href="https://www.medicalnewstoday.com/articles/181573#causes" target="_blank" rel="noopener">Gastroesophageal reflux disease (GERD)</a> can be a trigger for chronic hiccups. On the other hand, your hiccups might be causing acid reflux in the first place, so you should be sure to seek treatment for any underlying conditions responsible for both hiccups and reflux.</li> <li style="font-weight: 400;" aria-level="1">Excessive hiccups could also be caused by central nervous system disorders. Since hiccups are involuntary reflexes, they can be triggered by damage to the systems that normally regulate them. A stroke or a traumatic brain injury might cause damage that could lead to excessive hiccups. Conditions like meningitis can also cause lasting brain damage, leading to extended bouts of hiccups. </li> <li style="font-weight: 400;" aria-level="1">In some cases, <a href="https://www.medicalnewstoday.com/articles/320234#:~:text=Chronic%20hiccups%20can%20cause%20gastroesophageal,unpleasant%20taste%20in%20the%20mouth" target="_blank" rel="noopener">metabolic disorders</a>, such as diabetes and kidney diseases, can lead to hiccups.</li> <li style="font-weight: 400;" aria-level="1">Finally, medications can trigger hiccups. Steroids, barbiturates, tranquilizers and anesthesia are known to cause hiccups.</li> </ul> <h2> </h2> <h2>A Parting Reminder</h2> In most cases, hiccups are harmless and even amusing. But when they last for more than 48 hours, they become a symptom of something more severe. Therefore, it is essential to seek medical attention if your hiccups last longer than two days and cannot be attributed to a more common cause. You are what you eat, which is why both healthy and junk foods will leave a clear mark on your body. Your body is like a machine that needs all kinds of nutrients to function correctly, and the food you eat will heavily influence the type and quality of these nutrients. Some of these essential nutrients are amino acids, whose roles inside the human body differ based on their importance.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Hiccup.png</images> <url>https://topdoctormagazine.com/issues/why-do-we-hiccup/</url> </article> <article> <ID>27813</ID> <title>What Amino Acids are Essential?</title> <publishDate>2023-04-21 00:15:25</publishDate> <description><div class="et_pb_section et_pb_section_216 et_section_regular" > <div class="et_pb_row et_pb_row_216"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_216 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_57 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_171 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_172 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_173 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_220 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">You are what you eat, which is why both healthy and junk foods will leave a clear mark on your body. Your body is like a machine that needs all kinds of nutrients to function correctly, and the food you eat will heavily influence the type and quality of these nutrients. Some of these essential nutrients are amino acids, whose roles inside the human body differ based on their importance. <h2> </h2> <h2>What is an Amino Acid?</h2> Amino acids are the essential building blocks of proteins for many vital biological processes. There are two main groups of amino acids: essential and non-essential. Essential amino acids are those that the human body cannot produce independently, so we must get them from our diet. On the other hand, the human body can produce non-essential amino acids, although diet supplementation becomes necessary for non-essential amino acids as well. Amino acids are essential for a variety of bodily functions, including: <ul> <li style="font-weight: 400;" aria-level="1">Acting as building blocks for proteins;</li> <li style="font-weight: 400;" aria-level="1">Assisting the creation process of enzymes;</li> <li style="font-weight: 400;" aria-level="1">Regulating metabolism;</li> <li style="font-weight: 400;" aria-level="1">Supporting the immune system;</li> <li style="font-weight: 400;" aria-level="1">Facilitating detoxification;</li> <li style="font-weight: 400;" aria-level="1">Aiding in cell repair and growth.</li> </ul> <h2> </h2> <h2>Dealing with an Amino Acid Deficiency</h2> Amino acid deficiencies can lead to adverse health effects, including weakened immunity, poor wound healing, decreased energy levels and impaired brain function. Make sure that you are getting enough essential amino acids in your diet by consuming a variety of protein-rich foods such as meat, poultry, fish, eggs, dairy, nuts and seeds. You can also get all of the essential amino acids from plant-based proteins such as quinoa, soy and hemp. <h2> </h2> <h2>What Amino Acids are Essential for the Body?</h2> Twenty amino acids are essential to human health, and of those, nine are considered essential. Essential amino acids cannot be synthesized by the body and must be obtained from the diet. The nine amino acids types that the body cannot synthesize on its own and must be obtained through diet are: <ul> <li style="font-weight: 400;" aria-level="1">Histidine: This amino acid is vital for tissue growth and repair. It is also needed to produce hemoglobin (i.e., the molecule in red blood cells that carries oxygen around the body).</li> <li style="font-weight: 400;" aria-level="1">Isoleucine: This amino acid assists the synthesis of proteins, enzymes and hemoglobin.</li> <li style="font-weight: 400;" aria-level="1">Leucine: Leucine plays a vital role in building muscle tissue, regulating blood sugar levels and increasing energy.</li> <li style="font-weight: 400;" aria-level="1">Lysine: Lysine helps the body build muscle mass and absorb calcium. It also helps fight off viruses that cause cold sores.</li> <li style="font-weight: 400;" aria-level="1">Methionine: Methionine is converted into S-adenosylmethionine (SAMe), a compound that promotes mental health and has anti-inflammatory properties.</li> <li style="font-weight: 400;" aria-level="1">Phenylalanine: Phenylalanine is an essential amino acid that can boost mood and help with dopamine production, the brain chemical associated with positive feelings.</li> <li style="font-weight: 400;" aria-level="1">Threonine: Threonine supports immune function and helps maintain heart muscle health.</li> <li style="font-weight: 400;" aria-level="1">Tryptophan: Tryptophan is essential for building proteins and supporting the nervous system. It is also necessary to synthesize niacin (vitamin B3), which plays an essential role in metabolism and has antioxidant properties.</li> <li style="font-weight: 400;" aria-level="1">Valine: Valine helps our muscles recover after exercise by increasing energy levels, reducing fatigue and building lean muscle mass.</li> </ul> Failing to obtain these amino acids through food can lead to deficiencies that may compromise health and even increase the risk of certain diseases. Therefore, it is vital to make sure you ingest adequate amounts of all 20 amino acids, especially the essential ones. To ensure proper amino acid intake, you can follow a healthy diet rich in fruits, vegetables, whole grains, lean proteins and other nutrient-dense foods. Additionally, there are a variety of available supplements that can assist your amino acid intake. <h2> </h2> <h2>What are the Health Benefits of Taking Amino Acid Supplements?</h2> <a href="https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks" target="_blank" rel="noopener">Research</a> has shown that amino acids can provide a range of health benefits, including: <ul> <li style="font-weight: 400;" aria-level="1">Improved digestion and gut health: Amino acids help break down food and absorb nutrients more effectively. They also support the growth of healthy bacteria in the gut, thus supporting overall digestive health.</li> <li style="font-weight: 400;" aria-level="1">Stronger immune system: Amino acids play a role in maintaining a strong immune system. They help produce antibodies that fight off infection and disease.</li> <li style="font-weight: 400;" aria-level="1">Reduced inflammation: Some amino acids have anti-inflammatory properties that reduce swelling and pain associated with arthritis and asthma.</li> <li style="font-weight: 400;" aria-level="1">Better heart health: Amino acids help lower risk factors for heart diseases, such as blood pressure and cholesterol levels. </li> <li style="font-weight: 400;" aria-level="1">Improved brain function: Amino acids protect and repair brain cells, and they have been shown to improve memory and cognitive function.</li> <li style="font-weight: 400;" aria-level="1">Better exercise performance: Amino acids improve energy levels, endurance and muscle recovery time after exercise.</li> <li style="font-weight: 400;" aria-level="1">Healthier skin and hair: Amino acids support collagen production, an essential protein for healthy skin and hair.</li> <li style="font-weight: 400;" aria-level="1">Reduced stress levels: Some amino acids help reduce anxiety and promote relaxation.</li> <li style="font-weight: 400;" aria-level="1">Better sleep: Amino acids improve sleep quality and decrease the amount of time it takes to fall asleep.</li> </ul> Amino acid supplements are available in various forms, including capsules, tablets, powders and liquids. They can be found at most health food stores and online retailers. When selecting an amino acid supplement, go with a high-quality, contaminant-free product. It is also important to take the supplements as directed on the label. Amino acid supplements are generally safe for healthy adults, but they can cause side effects in some people. <h2> </h2> <h2>A Parting Reminder</h2> You don't need to focus on eating a particular food throughout the day to get the required essential amino acids that your body needs. Instead, the best way to get all the essential amino acids is to balance your food. With attention to diet and supplement intake, you can support optimal health and wellbeing by ensuring your body has all the amino acids it needs to function properly!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Amino-Acids.png</images> <url>https://topdoctormagazine.com/issues/what-amino-acids-are-essential/</url> </article> <article> <ID>27802</ID> <title>Food Ideas for a Healthy Pregnancy</title> <publishDate>2023-04-20 23:47:22</publishDate> <description><div class="et_pb_section et_pb_section_217 et_section_regular" > <div class="et_pb_row et_pb_row_217"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_217 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_58 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_174 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_175 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_176 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_221 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Pregnancy is one of the most draining life episodes a woman can experience. While pregnancy is also a beautiful experience, it is challenging and power-draining, too. Not only does a pregnant woman have to care for herself, but she also must care for the child that is growing inside her as well. Now, everything she eats will be directly consumed by the child, and that is why she has to be as careful as possible with what she's eating. <h2> </h2> <h2>Healthy Pregnancy Guidelines</h2> Many parents, especially pregnant women, have questions about a healthy diet for their unborn baby. Many people will have advice ready for you, so it may be hard to decide whom you should listen to. The most important thing you have to consider is <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082" target="_blank" rel="noopener">prenatal nutrition</a> throughout every piece of advice you will hear. Prenatal nutrition has to be taken into account before and during the pregnancy. If you are planning a pregnancy, keep the following facts in mind: <h3> </h3> <h3>Variety is Essential</h3> Fruits, vegetables and whole-grain foods should be part of your diet when preparing for a pregnancy. These foods will solidify your nutritional health and the baby's as well. The more vegetables and fruits on your plate, the better. Are you feeling snacky? Grab a baby carrot, celery or apple! <h3> </h3> <h3>Remember That You're Eating for Two Now</h3> It's common for women to have a larger appetite during pregnancy—you're not the only one that needs food anymore. A pregnant woman needs more and more calories as the unborn child develops. So, to support the baby's growth, try adding an extra snack or small meal to your diet as much as possible. Although you may not feel like having another bite, remember that the healthy growth of your baby depends on it. <h3> </h3> <h3>Eat Fish with Low Mercury Levels</h3> The mercury found in certain fish can be detrimental to your pregnancy. Opt for fish with low levels of mercury, such as salmon and anchovies. Besides the low mercury level, they are a great source of protein, iron and zinc. <h3> </h3> <h3>Switch Beverages with Water</h3> Although not food, water is crucial for a healthy pregnancy. Besides the nutrients it carries, water keeps your body cool and prevents constipation. It also controls swelling, a typical symptom of pregnancy. Try keeping a water bottle next to you at all times. <h2> </h2> <h2>Foods for a Healthy Pregnancy</h2> A healthy diet equals a healthy pregnancy. Although a healthy diet should be followed by everyone, it's crucial for a pregnant woman. Try and shape your diet by including the following foods and nutrients into your diet: <h3> </h3> <h3>Carbohydrates</h3> Carbohydrates, found in starchy foods, are essential for a healthy pregnancy because they contain a high energy source, vitamins and fiber. If you're trying to cut on some calories or having a bad day and don't feel like overeating, starchy food will make you feel full quickly. Foods such as bread, potatoes, rice, noodles, pasta, oats, yams, cereals, millet and corn are all high in carbohydrates and healthy for your pregnancy. Choose whole grain and higher-fiber foods over refined white food such as brown rice and whole-grain pasta. Try to add these foods into your diet until they make about a third of it. <h3> </h3> <h3>Dairy</h3> Calcium, folate and iron from dairy products are necessary for the healthy development of the unborn child. These nutrients are all found in products such as milk, cheese and yogurt. Always pick the low-fat varieties such as 1% fat milk, skimmed milk, semi-skimmed milk, low-fat yogurt and low-sugar yogurt. Also, soya milk and yogurt are great choices. The safe choices are cheddar, stilton and parmesan when talking about cheese. Although these cheeses are produced with unpasteurized milk, they don't contain as much water, so bacteria are less likely to develop. Instead, try to choose cheese made with pasteurized milk, such as cottage cheese, mozzarella, paneer, halloumi and cream cheese. <h3> </h3> <h3>Protein</h3> Your diet has to be as rich in protein as possible but within the healthy limits. Proteins are essential for a healthy pregnancy as the nutritional demand on a pregnant woman is enormous. Foods such as beans, some fish, eggs, meat (without liver), nuts, pulses and nuts are all packed with protein for you and your baby. <h3> </h3> <h3>Beverages</h3> Are smoothies healthy for pregnancy? Besides water, <a href="https://www.verywellfamily.com/smoothies-to-enjoy-when-pregnant-5191427" target="_blank" rel="noopener">smoothies are an excellent choice</a> for a healthy pregnancy. They are a splendid way of consuming as many vegetables and fruits. Because women experience nausea and vomiting during the first trimester, smoothies are essential to take the vitamins you need and keep you and your baby healthy. They are easy and fast to put together, can be taken on to go, and are pleasing to the eye. <h2> </h2> <h2>Food and Meal Ideas for a Healthy Pregnancy</h2> It may be challenging to prepare healthy food three times a day without even thinking about snacks. It becomes even more complicated when experiencing crazy carvings, usually consisting of unhealthy foods that mess up your diet. Yet, it's imperative to stay on course for the healthy development of your baby, and certain healthy pregnancy food recipes will help you stay on the right path! <h3> </h3> <h3>#1: <a href="https://www.parents.com/pregnancy/my-body/nutrition/prenatal-meal-plan/?slide=slide_b78174f3-486b-4978-ab08-0a729f87e15d#slide_b78174f3-486b-4978-ab08-0a729f87e15d" target="_blank" rel="noopener">Healthy Pregnancy Breakfast</a></h3> Breakfast is the most important meal of the day. It gives you the energy you need to start your day and, as you just woke up, the nutrients you are in much need to function throughout the day. <ul> <li style="font-weight: 400;" aria-level="1">You can never go wrong with a bacon and egg frittata—a warm and delicious way to start your day. You can even take it with you to work! </li> <li style="font-weight: 400;" aria-level="1">Maybe you need something sweet? Answer: pumpkin spice parfait! Besides being tasty, it's low in fat and cholesterol. </li> <li style="font-weight: 400;" aria-level="1">You don't even have to be pregnant to crave Mexican food, so imagine how much you'll want it when pregnant. So, prepare a delicious egg wrap for your next breakfast. It has everything you need for a much-needed boost: eggs, baby spinach, cheese and salsa!</li> </ul> <h3> </h3> <h3>#2: <a href="https://www.parents.com/pregnancy/my-body/nutrition/prenatal-meal-plan/?slide=slide_b78174f3-486b-4978-ab08-0a729f87e15d#slide_b78174f3-486b-4978-ab08-0a729f87e15d" target="_blank" rel="noopener">Healthy Pregnancy Lunch</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">As we were just talking about Mexican food, you don't have to enjoy it just at breakfast. Have a fiesta salad with salad, black beans, corn, sweet potatoes and diced tomatoes. Besides being low in sugar, the taste is fantastic!</li> <li style="font-weight: 400;" aria-level="1">We are all carving for a tasty burger from time to time. Maybe a veggie burger will settle down your appetite. </li> <li style="font-weight: 400;" aria-level="1">You are now realizing how delicious veggies are and how many meals you can prepare with them. A veggie and hummus pita with eggs, tomatoes and cucumber will leave you wanting more.</li> </ul> <h3> </h3> <h3>#3: <a href="https://www.eatingwell.com/gallery/7922516/quick-easy-dinner-recipes-for-healthy-pregnancy/?slide=3680c4d3-9106-47c3-abc5-f3171c11ad01#3680c4d3-9106-47c3-abc5-f3171c11ad01" target="_blank" rel="noopener">Healthy Pregnancy Dinner</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">No one can stay away from lasagna. It's just impossible. For the next dinner, prepare a <a href="https://www.eatingwell.com/recipe/274006/skillet-ravioli-lasagna/" target="_blank" rel="noopener">skillet ravioli lasagna</a> with fresh mozzarella and, if you're not in the mood for beef, swap the meat with ground turkey. </li> <li style="font-weight: 400;" aria-level="1">Are you tired of preparing meals that take hours upon hours to finish? The <a href="https://www.eatingwell.com/recipe/270568/hearty-chickpea-spinach-stew/" target="_blank" rel="noopener">hearty chickpea and spinach stew</a> is your answer. This meal, loaded with chickpeas, tomatoes and spinach, is low in sodium and rich in flavors. </li> <li style="font-weight: 400;" aria-level="1">Are you still craving Italian food? Don't shy away from <a href="https://www.eatingwell.com/recipe/7919713/creamy-mushroom-spinach-pasta/" target="_blank" rel="noopener">creamy mushroom and spinach pasta</a>. Simple to prepare, healthy and easy to eat! </li> </ul> <h3> </h3> <h3>#4: <a href="https://www.babycenter.com/pregnancy/diet-and-fitness/10-healthy-snacks-for-pregnancy_10396237">Healthy Pregnancy Snacks</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">We can't forget about snacking during pregnancy. A <a href="https://www.eatingwell.com/recipe/264493/sweet-savory-hummus-plate/" target="_blank" rel="noopener">sweet and savory hummus plate</a> can keep your cravings settled for a long while—fresh veggies, delicious fruit and some crackers on the side. </li> <li style="font-weight: 400;" aria-level="1">Preparing plates for snacking is always a wise choice, as they will keep you occupied and always satiated. Try a <a href="https://www.eatingwell.com/recipe/264491/prosciutto-mozzarella-melon-plate/" target="_blank" rel="noopener">mozzarella and melon plate</a> next time you're preparing a snack.</li> <li style="font-weight: 400;" aria-level="1">Maybe you're in search of something easier to digest. Prepare a whole-grain cereal bowl with some bananas and non-dairy milk. </li> </ul> <h2> </h2> <h2>Foods to Avoid during Pregnancy</h2> <ul> <li style="font-weight: 400;" aria-level="1">Sodium, saturated fats and sugars in moderation or as little as possible;</li> <li style="font-weight: 400;" aria-level="1">Unpasteurized dairy products;</li> <li style="font-weight: 400;" aria-level="1">Soft, semi-soft and surface-ripened cheese (brie, ricotta, feta, blue cheese and camembert);</li> <li style="font-weight: 400;" aria-level="1">Avoid eating more than two servings of oily fish a week (trout, mackerel, and herring);</li> <li style="font-weight: 400;" aria-level="1">Raw or partially cooked eggs;</li> <li style="font-weight: 400;" aria-level="1">Shark and swordfish;</li> <li style="font-weight: 400;" aria-level="1">Refrigerated and uncooked seafood;</li> <li style="font-weight: 400;" aria-level="1">Refrigerated pates and meat spreads; </li> <li style="font-weight: 400;" aria-level="1">Excessive amount of caffeine;</li> <li style="font-weight: 400;" aria-level="1">Herbal tea;</li> <li style="font-weight: 400;" aria-level="1">Alcohol.</li> </ul> <h2> </h2> <h2>A Parting Reminder</h2> Remember that you first have to visit a doctor that will tell you what you can and can not eat during your pregnancy since diets for pregnant women differ from person to person. Make your diet something you'll enjoy as you experience the incredible time of pregnancy.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Food-Ideas-for-a-Healthy-Pregnancy.png</images> <url>https://topdoctormagazine.com/issues/food-ideas-for-a-healthy-pregnancy/</url> </article> <article> <ID>27792</ID> <title>The Innovation of Top Doc Clinics and Established Community Practices: An Interview With Tammy Tran</title> <publishDate>2023-04-19 23:16:27</publishDate> <description><div class="et_pb_section et_pb_section_218 et_section_regular" > <div class="et_pb_row et_pb_row_218"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_218 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_59 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_177 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_178 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_179 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_222 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"I like the thought of doing something I haven't done before," Nurse Practitioner Tammy Tran said. "The community health setting is where I feel comfortable and have experience but I’m excited to venture into something new and expand my scope of practice at Top DOC Clinics. The Anti-aging and Regenerative arena of medicine is an area I have interest in gaining more experience in.” Tran is a Nurse Practitioner in the Los Angeles area. Her love of nursing developed from helping her ailing father while he battled the complications of diabetes. She would visit him in the nursing home while she was in college and take part in his care. After caring for her father who ultimately passed away from complications of diabetes and stroke, she determined that she wanted to make a difference in the lives of those suffering from ailments as her father. She felt she could make an impact in the lives of others and help them prevent deterioration of their health through adequate treatment of their disease process, preventive care and education. "I've been in nursing for the last 20 years, and I've worked in quite a few arenas of the profession," she shared. "After getting my registered nursing license, I worked in a post-surgical unit. It was exciting and fast-paced and a great way for me to get hands-on experience as a new nurse. But I wanted more experience, so I entered the hospital setting and I worked on the telemetry floor which helped me to gain more acute care experience.” Tran ultimately wanted to be in an outpatient setting, so she earned her master's degree and started working in the CVS clinics as a nurse practitioner. "Retail health in California was new at the time and we were one of the first ones to be hired. It took some effort to get patients in the store to begin using some of the services we offered. Ultimately, the convenience of retail health took off and patients began lining up for some of their basic healthcare needs,” she said. “The pandemic has likely helped the retail setting since services like COVID testing, Flu testing and vaccinations are a big part of what they offer. It's a nice place for patients to access services quickly.” This became the start of Tran's career as a Nurse Practitioner. &nbsp; <h2>What Is a Nurse Practitioner?</h2> Compared to Registered Nurses, Nurse Practitioners are <a href="https://www.pointloma.edu/resources/nursing/what-does-nurse-practitioner-do-how-do-i-become-one" target="_blank" rel="noopener">nurses with additional training and expanded responsibilities</a>. They manage patient health, treat illnesses and injuries, conduct research and mentor other nurses. They can provide both primary care and specialized services, including diagnoses, treatment, prescriptions and patient education. Many patients choose Nurse Practitioners for primary care, as they often <a href="https://www.pointloma.edu/resources/nursing/what-does-nurse-practitioner-do-how-do-i-become-one" target="_blank" rel="noopener">fill the gap</a> between medical needs and the availability of physicians in some areas. This approach also lowers medical bills. <h2>From Retail to Community Health</h2> As a person who thrives on learning new things, retail health started feeling limited to Tran. "They had guidelines for us to follow that were very specific about what we could do and what types of conditions we could see. Of course, they've expanded those services since then, but back in those days, it was what it was," she shared. At that point, she applied to her current job as a Nurse Practitioner in community health. "I see primarily adult patients managing chronic health conditions, such as diabetes, hyperlipidemia, hypertension and other conditions in primary care. Community health caters to a low-income, disadvantaged population,” she said. As a result, Tran has gained a good amount of experience with patients working with patients who lack access to healthcare. "Most patients were enrolled in My Health LA for our clinic. They receive some services and medications without charge. That's how community health works," she explained. However, that may be changing as sliding scale pay based on income is now being considered. In addition, disadvantaged patients 50 years of age and older are moving into Medi-Cal-based programs to give them more access to care. "Earlier this year, we started transitioning some of our patients from My Health LA to Medi-Cal," she shared. "We want to ensure we can retain these patients so that they can access primary care and specialists. Some health insurance companies have to bid for these Medi-Cal contracts in California. We'll see how it plays out, especially for disadvantaged communities." &nbsp; <h2>Joining Top Doc Clinics</h2> Tran is now bringing her Nurse Practitioner curiosity and expertise to <a href="https://topdocclinics.com/" target="_blank" rel="noopener">Top Doc Clinics</a>, a diverse collection of medical practices helmed by innovative leaders representing a variety of specialties — urgent and family care, regenerative and cosmetic medicine and more. Top Doc Clinics strives to detoxify the body and expedite recovery. "Top Doc's management has a vision for what they want to accomplish. I'm on board with learning any services we may add but maintain that I will likely stay the course as primary care provider for the adult population at Top Doc Clinics in Redondo Beach,” she said. Tran is excited to see new services becoming available to her community. "It's nice that it's nearby. Being in the community makes it easier to interface with patients and form connections with them as well," she explained. &nbsp; <h2>What the Future Holds</h2> Tran talked about an exciting aspect of her career. She has been a nurse for 20 years. In her earlier years, she always worked with the physicians and had standardized protocols to follow that were drafted with the physician. Although standardized protocols will likely remain in some settings, nurses will have more autonomy in California with recent legislative changes. "Not everybody has shared the opinion that nurse practitioners should be autonomous but the coalition of nurses and nurse practitioners in California is very strong and broad,” she concluded. In either case, Nurse Practitioners like Tammy Tran have much to look forward to. And working with Top Doc Clinics, she will have much more to offer the patients in her community.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/An-Interview-With-Tammy-Tran.png</images> <url>https://topdoctormagazine.com/issues/the-innovation-of-top-doc-clinics-and-established-community-practices-an-interview-with-tammy-tran/</url> </article> <article> <ID>27782</ID> <title>Seeing Medicine as More Than Just Physical Treatment: An Interview with Dr. Ramy Mitwalli, M.D.</title> <publishDate>2023-04-18 23:01:01</publishDate> <description><div class="et_pb_section et_pb_section_219 et_section_regular" > <div class="et_pb_row et_pb_row_219"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_219 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_60 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_180 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_181 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_182 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_223 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Ramy Mitwalli, M.D., M.B.A., M.Sc., M.S.P., found his passion for medicine at a very young age. At just 13 years old, Mitwalli experienced his father lying paralyzed in a hospital bed after shoulder surgery. The doctors discovered that his father suffered from a metabolic condition that resulted in a 10-hour succinylcholine-induced paralysis after his shoulder surgery. At that moment, Mitwalli knew he was called to the medical field because he wanted to help alleviate pain and not feel as helpless as he did. Throughout his father’s treatments, Mitwalli was drawn to his knowledge in the medical field. He could thoroughly explain his father’s conditions to the nurses and doctors who mistakenly asked if he was a doctor multiple times. As he grew in his knowledge through his father’s medical history, Mitwalli found his calling for life in the medical field. Mitwalli had watched his father practice veterinary medicine his entire life, which abruptly ended after several hospitalizations. But that exposure to medicine would also prompt young Mitwalli to seek out the medical field. He attended the University of South Florida, completing his undergraduate studies and receiving a B.Sc. in Biomedical Sciences. Then Mitwalli completed his first master’s degree from Georgetown University, earning an M.Sc. in Pharmacology (M.S.P.) with a dual concentration in Neuropharmacology &amp; Research Pharmacology. Then, he received his M.B.A. in Healthcare Management from the Chapman Graduate School of Business at the Florida International University. He then completed a third master’s degree: M.Sc. in Entrepreneurship in Applied Technologies from the U.S.F. Center for Entrepreneurship at the U.S.F. Muma College of Business. Mitwalli graduated from medical school at Poznan University of Medical Sciences with his M.D. in May of 2022, with aspirations to be a physician leader. Dr. Mitwalli envisions his future in academia, healthcare governance, and private practice. In addition, he wishes to use his vast knowledge and experience in the medical field to advocate for patient education &amp; financial literacy for medical professionals. “My ultimate goal is to practice interventional and vascular radiology and subspecialize in neuroradiology and interventional pain management,” he said. But being a medical professional is not a cheap process. There is a business side to medicine that Dr. Mitwalli felt was vital to fully understanding what it meant to be in the field. “There’s a science to business. If one can complete the study of medicine, I believe they can understand finance and basic business operations,” he said. The medical field encompasses so much more than just physical well-being. Dr. Mitwalli feels that the focus in the medical field should be on the mind, body, and spirit, not just another pathology of a physical body. Regardless of the condition, every patient must be seen as a single, interconnected mind-body-spirit — that is, a patient. “That’s one thing: whenever we say holistic care, we generally associate it with a mind-body experience. So how can we so casually neglect one-third of our patients?” Dr. Mitwalli asked. “Their spirituality is one-third of their existence - arguably may hold the greatest potential of all.” As he recalls from his study of Pharmacology at Georgetown, Dr. Mitwalli mentioned that when a patient is given a placebo effect, about 30% of the time, there will be a physiological or psychological manifestation of what they believe to be what they had received when they got the placebo. As a result, their brain actually manifests a reaction that the original drug should have induced. “It’s fascinating. This phenomenon shows you the power of the mind. Our brain is an organ, finite in its physicality. Meanwhile, a patient’s spirituality holds relatively infinite potential. So we should address ailments of the spirit if we can. And this becomes particularly important as we approach the end of life care or work to improve the quality of life for patients in hospice and palliative care. Suppose a patient feels the need to talk about their spirituality and wants to talk about it. In that case, resources should be available to attend to specific spiritual needs,” Dr. Mitwalli said. Spiritual care requires the availability of Chaplains and access to Chaplaincy Services — since your average medical provider is neither adequately trained nor qualified to address patient spiritual needs. Spiritual care must involve Chaplains as integral members of a multi-disciplinary medical care team — to adequately address patients’ spiritual needs. In medical licensing examinations, examinees are allotted approximately 15 minutes to take a complete patient history. We are primed to generate high patient volumes. This is the nature of a fee-for-service system. There has never been a more opportune time for policymakers and medical providers to discuss more qualifying value-based healthcare. How can 15 minutes render a personalized experience? Especially with providers being boggled by overzealous, rigid policies; and burnt out by ever-evolving superfluous administrative tasks. Dr. Mitwalli believes that balance is key. The medical industry must invest resources in both providers and patients alike. This will focus on personalizing care and being more personable with patients to ensure they receive the care they need. In addition to price transparency, Dr. Mitwalli advocates for patient health literacy and education. He emphasizes the critical role it plays for patients to understand the entire nature of condition(s), procedure(s), and all associated costs. Only then can a patient truly make the most educated decision regarding treatment. Otherwise, we are sentencing our patients to a vicious debt collection and litigation cycle. Currently, Dr. Mitwalli is working on becoming a licensed physician in the U.S.A., European Union, and Egypt. In addition, he volunteers his time at local medical clinics and various nonprofit organizations. As an avid medical researcher, Dr. Mitwalli works on multiple research projects globally. He has active research projects based in the U.S.A., Poland (where he graduated medical school), and Egypt (where his family migrated from in the early 1970s). Dr. Mitwalli is not your average doctor who wants only to practice medicine; he aspires to be a change agent, an empathetic leader who leads by example. “There’s definitely a future for me in health policy, healthcare management, and education. I really want to push for patient advocacy because I feel that we are losing the essence of medicine by looking at numbers rather than the patient as a person. And today, a patient is just ID 1, 2, 3, 4, 5. So many organizations have corporatized medicine to the extent they don’t even see a patient as their name, a person, or a family member. And I would like it when a medical provider sees my family member as a person. So, patient advocacy is vital,” Dr. Mitwalli said.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Dr.-Ramy-Mitwalli-M.D.png</images> <url>https://topdoctormagazine.com/issues/seeing-medicine-as-more-than-just-physical-treatment-an-interview-with-dr-ramy-mitwalli-m-d/</url> </article> <article> <ID>27763</ID> <title>How Chinese Medicine May Be the Solution to Your Chronic Issues: An Interview with Dr. Laura Capina</title> <publishDate>2023-04-17 22:12:17</publishDate> <description><div class="et_pb_section et_pb_section_220 et_section_regular" > <div class="et_pb_row et_pb_row_220"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_220 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_61 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_183 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_184 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_185 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_224 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>An Unexpected Beginning </h3> Growing up in Lavia, Dr. Laura Capina did not see the magnitude of allergies, asthma, or obesity that she saw when she came to the U.S. at the age of 20. Instead, she had grown up in a world where natural remedies and medicinal herbs were used to treat illness. “I grew up with that mindset that if you don’t feel good, you don’t sleep well, or you have an upset tummy, you don’t take medication. So instead, you go to your garden for a natural remedy that works,” she said. So when Dr. Capina came to the U.S., she began to wonder why people were so sick. That became her first wake-up call. Then, she took a trip to India, where her eyes were really opened. She noticed how poor people were, but even under their circumstances, they were happy. When contrasted with American culture, where many were depressed, she began to wonder how people could be in such poor circumstances and still smile. This prompted her path. Dr. Laura Capina began studying Buddhism and Hinduism, yoga, and natural medicine, eventually leading her to Chinese medicine. She went to a Chinese Medicine school in California to earn her Master’s and then her Ph.D. in Chinese Medicine after seeing how it healed people. After graduating with her master’s, she went to China for a while to see how hospitals were run and studied under some doctors using Chinese Medicine to practice. Her dissertation for her Ph.D. focused on stress, where she compared Western and Eastern medicine treatments. Then she compared these things to being the best and healthiest version of oneself in optimal health. Her dissertation won the Best Dissertation Award of the year. <h3> </h3> <h3> </h3> <h3>What Dr. Capina Does Now</h3> Dr. Laura Capina conducts her Chinese Medicine techniques on patients for different ailments. She focuses on acupuncture cupping and electro acupuncture stimulation to heal people in pain. “Acupuncture is very effective for any kind of pain like inflammation, circulation, numbness, headaches, and migraines. Acupuncture is so effective that I tell people if you suffer from migraines, you know, there is no reason to suffer because acupuncture can heal it,” she said. Dr. Capina also utilizes a muscle test from applied kinesiology called Quantum Reflex Analysis. This test was invented by a Japanese doctor and was tested later at UCLA and is very accurate. It essentially tests every organ and gland in the body to see what the body is missing. Quantum Reflex Analysis gives Dr. Capina a better idea of where the problem is coming from and how to fix it with either a lacking substance, a detox, or a lifestyle change. “Acupuncture is incredible, but it’s thousands of years old, and the world is very different now. The world is so much more toxic, and we are so nutritionally deficient that when our glands and organs cannot optimally function, we need minerals and treatments to fix the issue,” Dr. Capina said. The thing about Dr. Capina’s way of treating through Chinese Medicine is that her treatments have no side effects. Her way of treating is vastly different from the traditional Western medicine approach. A lady came to Dr. Capina with extreme digestive issues. She had issues with everything she ate and could not figure out what was wrong with her. She had gone to four different doctors saying she may have acid reflux or issues with her liver. Dr. Capina asked her if she had a c-section scar from giving birth. While this may seem odd, Dr. Capina believes that blockages can be some of the most harmful issues patients face. These blockages involve energy passing through our bodies. So when Dr. Capina asked her patient if she had a scar from her c-section, the patient recalled that her digestive issues had begun shortly after she gave birth to her son. Her patient had also done a tummy tuck after the c-section causing another scar from hip to hip. Dr. Capina explained to her how energy movements and blockages could occur because of the scar and suggested some mud treatments. A week after the treatments, the patient returned to Dr. Capina and said she had gained her sex drive back, which had been diminished, and her digestion began improving. In addition, she had felt things open up after her treatments. After two weeks of treatment, her digestion was 80% better. Another patient was a 19-year-old boy brought to Dr. Capina for extreme anxiety. The boy had been picture-perfect all his life, and one day, he woke up with extreme anxiety. He no longer wanted to leave the house or his mother’s side or be with his friends. He had also been experiencing higher body temperatures than normal, so he was taking cold showers constantly. “In Chinese medicine, fear and anxiety belong to the kidneys. Kidneys are foundational organs. I was like, what's wrong with his kidneys? So, by performing the QRA test, I identified he had a kidney infection,” Dr. Capina said. She prescribed a natural, organic fermented garlic remedy to help the infection. One week later, his anxiety was gone. He was living a normal life again. His mother had taken him to two different medical doctors who said he had depression and wanted to put him on antidepressants. It begs the question of why people in the U.S. do not try holistic approaches more often, in Dr. Capina’s opinion. “The pharmaceutical industry is making a lot of money. They're making billions and they patent these drugs, so they have to make this money back, and then they have shareholders and stockholders, and it's all big business. So many drugs are just not necessary,” Dr. Capina said. Dr. Capina agrees that Western medicine has its place, as antibiotics can save lives. Without a doubt, antibiotics are an amazing discovery that cannot be discredited, according to Dr. Capina. However, she still believes that they are overprescribed, which can clear your entire intestinal tract empty with one round. This can eliminate natural immunity since antibiotics kill good and bad bacteria alike. In addition, this can take years to rebuild. Western medicine is excellent for certain illnesses, but Dr. Capina argues that natural medicine is the better treatment for chronic illness. “I just want to help my patients. It is my passion. It makes me so happy. When you find your passion, how can you not be happy?” she asks. <h3> </h3> <h3> </h3> <h3>Her Own Holistic Supplements</h3> Dr. Capina wants to take the healthiest and safest approaches to treatment she can. However, she says the treatment can take time because no magic pill can cure ailments. This passion for helping all to heal holistically has pushed Dr. Capina into creating her own supplement line that can help achieve this. One of the most important nutrients for the human body to function optimally are Omega 3 fatty acids. It’s the healthiest and foundational fats that make up our brains, eyes, heart and all cell membranes. In today’s high demand environment, and because there are too many Omega 6 fats (which are pro-inflammatory), we need to drastically increase Omega 3 essential fats. Even though there are a lot of fish oils on the market, most of them come in soft gels, which can have undesirable ingredients added, and the fats are not absorbable in a human body. This is why Dr. Capina created a fully vegan (derived from algae), delicious, liquid, dessert like supplement that is liposomal micellized (which means fully capable of getting in our cells). In addition to amazing life supporting EPA/DHA, she added to the formula the most powerful form of Vit.E delta tocotrienols, which is the only antioxidant that can protect our sensitive phospholipid bilayer cell membranes and may be the most powerful anti-aging and longevity substance in the world. For more information, please visit her website: <a href="http://www.synerchii.com/" target="_blank" rel="noopener">www.Synerchii.com</a> “It doesn’t matter how beautiful you are or how much money you have, if you don’t have good health and life force energy or Qi, you can’t enjoy life or achieve what you are here for on this amazing planet. I mean, the most important currency in this life is energy, don’t you agree? It is what drives you, what keeps you going. Energy plus passion. I found mine in healing humans, that is with Chinese Medicine, and Synerchii, “ Dr. Laura Capina said.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/Dr.-Laura-Capina.png</images> <url>https://topdoctormagazine.com/issues/how-chinese-medicine-may-be-the-solution-to-your-chronic-issues-an-interview-with-dr-laura-capina/</url> </article> <article> <ID>27737</ID> <title>Removing Mental Blocks to Break Through Barriers: An Interview with David Nurse, Mental Skills Specialist</title> <publishDate>2023-04-14 19:56:58</publishDate> <description><div class="et_pb_section et_pb_section_221 et_section_regular" > <div class="et_pb_row et_pb_row_221"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_221 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_62 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_186 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_187 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_188 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_225 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">David Nurse, a mental skills specialist, works with and coaches high-profile actors, athletes, CEOs and celebrities to take their mental skills to the next level and dig deeper into mindset development. By focusing on removing barriers, Nurse helps clients reach their full potential in their careers and personal lives.   “I help them learn how to dig deep into their mindset development, into their mental skills space, how to build the unshakeable habits for different sectors wherever they're struggling in. Whether it's confidence, whether it's focus, whether it's flow state- I really just put together a personalized plan for them to be able to perform at their highest capacity potential,” David Nurse said.   Nurse always had dreams of playing in the NBA but unfortunately, Nurse was just shorter than he needed to be to achieve this goal of his. However, he did achieve two Guinness World Records for his 3-point shooting abilities! He played professionally for a few years overseas in Australia, Greece, and Spain but never played in the U.S.   After Nurse was cut from the team in Spain, he spent time searching for what he wanted to do. After speaking with his mother, she pointed out that his passion for the NBA could be used to teach and coach others who had the abilities to play at that level. Nurse made it his mission to coach and wrote a letter to every NBA general manager with only one person getting back to him.   Gary Sacks, who was the general manager of the Clippers at the time, connected David Nurse with different NBA coaches. He ran his own basketball camps until the Brooklyn Nets brought him on as their development coach. For a year, Nurse thrived in the job until a new head coach was hired who brought on his own staff as usual. Following this event, Nurse started training players individually in Los Angeles.   “But then I realized even deeper about four or five years ago that it's all about the mind. The real separator is what goes on between your ears and how confident you are, how you don't play with any hesitation, how you can stay in the zone focused for as long as possible, and how you can call up your flow state,” Nurse said.   Nurse began developing mental tools for players to use to improve their mental skills alongside their athletic abilities. And since then, that’s what he’s been doing: writing books, speeches, and doing individual coaching for athletes, actors, and CEOs looking to improve their mental mindsets in conjunction with their abilities and skills.   “My favorite part of what I do is seeing people be able to unlock the gifts they have inside of them and be able to use them to better themselves and others. Everybody has a God-given gift and ability and skill, but most people hold themselves back for different reasons,” he said.   And that's the reason why Nurse wrote his book that's coming out in May called Do It. It is an immersive, in-depth book about taking action with years of research surveys about what holds people back from where they are. It shows what people’s gifts are and where they could use them in their career and personal lives. The book gives nine archetypes of fear to give people a self-awareness test and check.   “We have 50,000 self-talk thoughts daily and on average studies done, 40,000, or 80% of those are negative thoughts. So how do you stop those negative thoughts? How do you become aware of those, pivot those to the positive? And there's so many other tools for how to control your mind and how to ultimately become unshakeable in any kind of circumstance or thrown your way,” Nurse said.   The book Do It, is all about understanding what one’s action archetype is. It is covered in the deep-dive into the neurological brain science behind your action archetype is and what is happening chemically in the brain as to why one is being held back. Do It creates the connection between heart and brain and why one is held back by their mentality.   &nbsp; <h2>A Session with David Nurse</h2> In a coaching session with David Nurse, the first thing he does is ask introspective questions so that the client can figure out on their own what they need and ensure that they take ownership for it.   “If I have an NBA player come to me, I know what is holding them back generally, but I want them to be able to figure it out too. Because if I just tell them how to do it, there's already going to be built-in natural resentment that they won't necessarily want to. But if you have somebody come to their own conclusion and answer themselves, they take ownership of it and you get to learn more about exactly what they need,” he said.   There is no cookie-cutter way to conduct sessions necessarily. It is all tailored to the individual needs and answers to Nurse’s introspective questions. The point is to identify the roadblocks in a client’s mind and move them away.   The first step is having a conversation to figure out the roadblocks and then the client and Nurse create an action roadmap with daily tools, daily habits and implementation. One example Nurse uses for his clients is a tool of self-awareness which he calls “snap.”   “Anytime a negative thought or a lie that you're telling yourself comes into your mind, you snap your fingers which stands for stop notice or you stop, you pause, you notice what's going on around you, you assess, assess why this is happening, come to an understanding of it, and then pivot, you shift, and that can change your entire perspective,” he said.   Nurse always begins his sessions with asking himself How can I serve them first? He plans to meet his clients where they are and work together with the client to figure out what the next steps are going to be.   “Sometimes the hardest thing for people to do is take that first step because they just don't know where to go or what to do. So I help them basically hold their hand along the way, creating their specific journey,” he said.  <h3></h3> <h2>Nurse’s Career Summary</h2> Nurse has been rated a Top 50 Keynote Speaker worldwide and has published two books with another coming out in May. This book is already presale number one with the first two books being bestselling books on Amazon. Nurse has also conducted his own TED Talk and spoken in over 52 counties with features in Forbes, magazines, and ESPN for being one of the best in mental skills speciality.   “I'm all about the fact that you'll never reach an endpoint. I mean, there's never a moment where you are like ‘I reached the mountaintop, it's over.’ It's just a continued growth process. And that's, that's ultimately where the joy is at- it is in the challenge of the competition to continue to improve and continue to grow so that you can help others along the way. Not selfishly internally for only your gain, but so that you can be a light of service to others,” David Nurse said.   Mental progress is vital for anyone, not just athletes, actors, and CEOs. Being able to understand your mind and why you are mentally blocking yourself from healthy progress can lead to life changing results. David Nurse has learned this himself and now speaks worldwide on it and coaches professionals on how to move mental blocks.   “Obviously as an author you want to sell books, but in a bigger picture than that, I want people to be able to unlock these gifts inside of them and break through their barriers and roadblocks,” he said.   For more information on David Nurse’s personal coaching sessions, books, and speeches, visit his <a href="https://www.davidnurse.com" target="_blank" rel="noopener">website</a> and be sure to check out his book coming out soon, Do It: <a href="https://amzn.to/3wtl4EU" target="_blank" rel="noopener">The Life Changing Power of Taking Action </a> </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/04/David-Nurse-1.png</images> <url>https://topdoctormagazine.com/issues/removing-mental-blocks-to-break-through-barriers-an-interview-with-david-nurse-mental-skills-specialist/</url> </article> <article> <ID>26956</ID> <title>The Benefits of Red Light Therapy</title> <publishDate>2023-04-13 12:51:28</publishDate> <description><div class="et_pb_section et_pb_section_222 et_section_regular" > <div class="et_pb_row et_pb_row_222"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_222 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_63 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_189 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_190 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_191 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_226 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Red light is precisely what it sounds like: <a href="https://www.healthline.com/health/red-light-therapy#_noHeaderPrefixedContent" target="_blank" rel="noopener">red-colored light typically emitted by LEDs</a>. It was first developed by scientists to help promote the growth of plants in space, then later studied for its medical applications to humans. Researchers found that red light could help increase the cells' energy to provide numerous benefits for the body's healing process. Red light therapy comes in many forms, including red light beds in salons and more formal clinical treatment methods in medical offices. &nbsp; <h2>How Red Light Therapy Works</h2> Red light therapy works by shining <a href="https://www.webmd.com/skin-problems-and-treatments/red-light-therapy" target="_blank" rel="noopener">red light directly onto the skin</a>. This light is then absorbed into the skin, where mitochondria absorb that light and turn it into energy. In particular, red light helps to stimulate your mitochondria to make more energy without exposing your skin to high degrees of heat or damaging UV rays. Some experts believe that by doing so, red light therapy can help cells repair themselves and improve healing in skin and muscle tissue. &nbsp; <h2>Is Red Light Therapy the Same As Infrared?</h2> What about infrared light? Is it the same as red light? Not exactly. Red light is near-infrared, so it is close to infrared light but technically not identical. Infrared is a form of light that emits heat but is not visible, whereas red light also emits heat but is visible. &nbsp; <h2>The Difference Between Red and Blue Light</h2> We've seen a bit about red light, but let's also look at what separates it from another form of light you may have heard of: blue light. Now, this isn't the kind of blue light you may be worried about being emitted by your phone and computer screen; it refers to the type of light sometimes used in therapy. In short, the most significant difference between the two light therapy forms is simply the <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">light's wavelength</a>, indicated by their color. However, the small wavelength difference can significantly impact the light's therapeutic usage. &nbsp; <h2>Does Red Light or Blue Light Have More Energy?</h2> The primary difference between red and blue light is the respective wavelength of the light. This difference affects the energy of each type of light — blue light has shorter wavelengths than red light, which causes it to emit at a higher frequency. This higher frequency, in turn, <a href="https://scied.ucar.edu/image/wavelength-blue-and-red-light-image#:~:text=Blue%20light%20has%20shorter%20waves,more%20energy%20than%20red%20light." target="_blank" rel="noopener">leads to more energy</a>. &nbsp; <h2>Red Light vs. Blue Light Therapy</h2> But how do the usages of these two lights differ for therapeutic purposes? Due to the different wavelengths or energies, each has unique therapeutic benefits. For example, <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">red light therapy</a> enhances your skin cells to make your skin firmer and healthier. Blue light, on the other hand, can penetrate your pores to help purify your skin. Unlike red light, which targets your skin at the cellular level, blue light targets and destroys the bacteria in your skin. You can equate red and blue light to fertilizers and pesticides. Red light, like fertilizer, helps your skin grow better. Blue light, like pesticides, kills the harmful agents which make your skin less healthy. &nbsp; <h2>Red Light vs. Blue Light for Eyes</h2> Neither type of light is particularly good for your eyes. Luckily, both forms of light generally come with the <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">same types of guidance</a>. For blue light, for example, you should protect your eyes by wearing goggles wherever you go through treatment. The same is true for red light therapy, which may not be as dangerous as some forms of laser therapy but still requires eye protection to ensure you don't harm yourself. &nbsp; <h2>Benefits of Red Light Therapy</h2> Since we've examined the mechanics of red light therapy, let's look at its main benefits and uses. &nbsp; <h3>Red Light Therapy for Stretch Marks</h3> One of red light therapy's primary usages is for stretch marks. You'll often see this at salons in the form of red light therapy beds which use <a href="https://www.healthline.com/health/red-light-therapy" target="_blank" rel="noopener">red light to reduce stretch marks and wrinkles</a>. &nbsp; <h3>Red Light Therapy for Pain</h3> Red light therapy is also able to alleviate pain. The types of pain red light therapy can help with are very diverse, such as: <ul> <li style="font-weight: 400;" aria-level="1">Dental; </li> <li style="font-weight: 400;" aria-level="1">Osteoarthritis; </li> <li style="font-weight: 400;" aria-level="1">Inflammation of muscle fibers (tendonitis); </li> <li style="font-weight: 400;" aria-level="1">Back, neck and wound pain.</li> </ul> &nbsp; <h3>Red Light Therapy for Eczema, Acne and Psoriasis</h3> Red light therapy also reduces skin conditions that inflame or irritate skin cells, such as <a href="https://my.clevelandclinic.org/health/articles/22114-red-light-therapy" target="_blank" rel="noopener">psoriasis, eczema and acne</a>, by stimulating the skin cells to be more energized and healthier. This, in turn, causes the skin cells to <a href="https://ledtechnologies.com/blog/red-light-vs-blue-light-therapy/" target="_blank" rel="noopener">heal and grow quicker</a>, reducing the damage caused by inflammation and irritation. &nbsp; <h3>Is Red Light or Blue Light Better for Acne?</h3> However, while red light can help with acne, it is worth remembering that red light mainly functions to nourish cells, not to remove impurities. Instead, blue light therapy, which specializes in purifying the skin, is <a href="https://www.healthline.com/health/red-light-therapy" target="_blank" rel="noopener">more commonly used to treat acne</a>. &nbsp; <h3>Can Red Light Therapy Help You Lose Weight?</h3> Unfortunately, while red light therapy has many well-documented uses and benefits, weight loss is not one of them. Red light has <a href="https://my.clevelandclinic.org/health/articles/22114-red-light-therapy" target="_blank" rel="noopener">not yet been shown to improve weight loss</a>. So, while it's an excellent tool for cosmetic improvement, its application is primarily focused on the skin. &nbsp; <h2>Red Light Therapy Usage Tips</h2> But how do people get these benefits from red light therapy, and how should I use it to maximize its effect? Here are some common examples of technologies that use red light therapy and some tips regarding the usage of red light therapy: &nbsp; <h3>Red Light Therapy Pod</h3> A red light therapy pod is a large bed-like structure in which you are <a href="https://prismlightpod.com/" target="_blank" rel="noopener">exposed to red light</a>. Because the light touches every part of your body, your whole skin will benefit from the red light therapy benefits in a shorter time. &nbsp; <h3>Red Light Therapy vs. Infrared Sauna</h3> These two pieces of technology are similar but accomplish different goals. Infrared saunas are designed to help you sweat and lose weight, while red light therapy aims to energize your skin to make it healthier. Infrared saunas also emit large amounts of heat, opposite to red light therapy, which avoids causing patients to sweat. &nbsp; <h2>How Much Red Light Therapy Is Too Much?</h2> Red light therapy shouldn't be something you jump into very quickly at the beginning. Instead, let your body get used to the treatment before adding it to your routine. To begin, you should aim for 3 to 5 times a week for about 10 to 20 minutes at a time. Then, as you get more used to it, you can go for closer to 20 minutes. Avoid red light therapy sessions longer than 20 minutes, as they can be <a href="https://platinumtherapylights.com/blogs/news/red-light-therapy-how-often" target="_blank" rel="noopener">dangerous for your skin</a>. &nbsp; <h2>Can Red Light Therapy Hurt Your Eyes?</h2> Red light therapy can be harmful to your eyes. If your eyes are exposed directly or too much, there is a <a href="https://www.healthline.com/health/red-light-therapy#risks" target="_blank" rel="noopener">potential for damage</a>. Thus, it's advisable to wear eye protection while undergoing treatment. &nbsp; <h2>Red Light Therapy While Pregnant</h2> Red light therapy is <a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener">completely safe during pregnancy</a>. Indeed, one of the most significant benefits of red light therapy is its <a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener">safety</a>. Being pregnant <a href="https://rouge.care/blogs/rouge-red-light-therapy-blog/red-light-therapy-during-pregnancy-is-it-safe" target="_blank" rel="noopener">does not increase the risk factor</a> for red light therapy, nor does it affect the baby's health. So, if you're pregnant and interested in red light therapy, go for it! &nbsp; <h2>A Parting Reminder</h2> Red light therapy is an excellent tool for energizing and revitalizing your skin while being very safe. Unlike other types of therapy, red light lacks damaging heat or rays, which can be counterproductive. Thus, it may be the future of skincare, both clinical and in the salon. So, the next time you find yourself trying to enhance your skin, maybe give red light therapy a try!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/red-light.png</images> <url>https://topdoctormagazine.com/issues/the-benefits-of-red-light-therapy/</url> </article> <article> <ID>18900</ID> <title>Is Your Positivity Toxic?</title> <publishDate>2023-04-12 22:25:43</publishDate> <description><div class="et_pb_section et_pb_section_223 et_section_regular" > <div class="et_pb_row et_pb_row_223"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_223 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_64 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_192 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_193 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_194 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_227 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Too much of anything is bad, even when it's something good. As much as we want to always stay positive and spread good vibes to everyone we meet, there are just some moments in life when looking at the bright side will not fix a situation.  So, where should we draw a line between genuine optimism and toxic positivity? Perhaps it's time to delve inwards to see if your overly sunny disposition may just be a defense mechanism to avoid facing the truth of a not-so-perfect reality. <h2> </h2> <h2>What is Toxic Positivity?</h2> According to <a href="https://thepsychologygroup.com/toxic-positivity-the-dark-side-of-positive-vibes/" target="_blank" rel="noopener">The Psychology Group</a>, toxic positivity amounts to excessively overgeneralizing a happy or positive state on any given occasion that leads to denying, minimizing and invalidating an authentic human emotional experience. Part of what makes life worth living is the broad spectrum of emotions we get to feel and experience. Joy, love, sadness, pain, anger, loss, excitement, fear, disappointment—the list goes on. That's why you often hear people say that life is like a rollercoaster ride: sometimes you go up, sometimes you go down. In those down moments, it's important to lean in and accept them for what they are instead of trying to escape them. Toxic positivity masks the true and unpleasant reality with a false perception that the world is full of rainbows and butterflies. Such a perception is harmful to your mind and body because you're creating a narrative that everything is great when the reality is, you're scared to face the negative emotions tied to a situation.  <h2> </h2> <h2>Is Toxic Positivity Real?</h2> Toxic positivity is real, and you can spot the signs when you or someone you know might be guilty of toxic positivity. <h3> </h3> <h3>Signs of Toxic Positivity to Look Out For</h3> <ul> <li style="font-weight: 400;" aria-level="1">Hiding or disguising your true feelings;</li> <li style="font-weight: 400;" aria-level="1">Minimizing other people's experiences and emotions by using 'feel good' statements;</li> <li style="font-weight: 400;" aria-level="1">Feeling guilty for feeling negative emotions like sadness, anger or disappointment;</li> <li style="font-weight: 400;" aria-level="1">Brushing off your problems with an 'it is what it is' attitude</li> <li style="font-weight: 400;" aria-level="1">Shaming or chastising others for expressing negative emotions or anything other than positivity;</li> <li style="font-weight: 400;" aria-level="1">Invalidating someone's emotional experience by saying things like 'it could be worse';</li> <li style="font-weight: 400;" aria-level="1">Dismissing emotions or trying to sweep them under the rug.</li> </ul> If you found yourself nodding and gasping, that's me! to four or more of these signs, then maybe it's time to take a step back and reflect on why you may be acting this way. Not showing your genuine emotions or invalidating others' feelings can create a wall that will prevent you from connecting with yourself and others. People might even think of you as someone who lacks empathy and will naturally steer away from you. <h2> </h2> <h2>Toxic Positivity versus Optimism</h2> How are you supposed to stop toxic positivity from controlling your life? Experts say that allowing yourself and others to feel a certain amount of compassion and catharsis is the best way to spread genuine positivity. So, when you're looking for a silver lining, acknowledge that the rain clouds are also there, which is what optimism essentially is! What sets apart toxic positivity from optimism is that optimism is rooted in the sense of reality, where the person knows and accepts the dire situation in front of them but still believes the tough times won't last forever. As a result, optimistic people proactively search for a way to try and upheave the situation they're in. On the other hand, toxic positivity disengages from reality and pretends everything is fine when it isn't. And while it may seem like a good idea to 'fake it til' you make it' by being positive all the time, this coping mechanism becomes limiting because you are not allowing yourself to face the negative feelings and harsh truth in front of you.  <h2> </h2> <h2>How To Avoid Toxic Positivity</h2> The way to overcome your toxic positivity is by allowing yourself to feel all the negative emotions. <a href="https://www.instagram.com/thatgirl_jmarie/" target="_blank" rel="noopener">Jasmine Marie</a>, a breathwork coach and founder of <a href="https://www.instagram.com/blackgirlsbreathing/" target="_blank" rel="noopener">Black Girls Breathing,</a> even suggests that you don't have to look at them as 'negative' emotions at all: sadness, anger and grief aren't inherently negative. These feelings are just responses to what's happening to us.  Instead, Jasmine encourages us to use these feelings as indicators to become more aware of ourselves. Ask yourself, what do I need to pay attention to? and what do I need to give myself compassion on? whenever these 'negative' feelings arise.  The sooner you learn to sit with these uncomfortable emotions and understand them for what they are, the sooner you can move forward with feeling genuine happiness and positivity.  We often choose the easy route and escape, not realizing that our problems will just come back for us unless we decide to face them head-on. Sitting with our emotions and thoughts will help us become more comfortable in discomfort, making us stronger and ready to slay the next dragon that comes for us.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/08/Positivity-Toxic.png</images> <url>https://topdoctormagazine.com/issues/is-your-positivity-toxic/</url> </article> <article> <ID>26949</ID> <title>Everything You Need to Know about Cryotherapy</title> <publishDate>2023-04-11 12:07:16</publishDate> <description><div class="et_pb_section et_pb_section_224 et_section_regular" > <div class="et_pb_row et_pb_row_224"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_224 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_65 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_195 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_196 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_197 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_228 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Cryotherapy or cryogenic therapy uses extreme cold as a means of treatment for various ailments. Liquid nitrogen and argon gas are just a few examples of some controlled cold mediums that cryotherapy uses to apply on affected areas that call for treatment.  In typical cases, cryotherapy treats skin conditions like dermatitis or warts. Localized applications via ice packs, ice baths, coolant sprays and cryotherapy facials are used to remove blemishes and treat these skin conditions.   You can also use cryotherapy to remedy more severe cases like skin cancer because cryotherapy can remove abnormal cells through minimally invasive procedures such as <a href="https://www.mayoclinic.org/tests-procedures/cryoablation-for-cancer/about/pac-20385216" target="_blank" rel="noopener">cryoablation or cryosurgery</a>. Surgical application of liquid nitrogen into affected areas can assist in the removal of cancerous cells or tumors.   &nbsp; <h2>What Are the Benefits of Cryotherapy?</h2> &nbsp; <h3>Pain Alleviation</h3> Cryotherapy (in the form of local applications) can treat pain in targeted areas from migraines, muscle soreness and nerve irritations. For example, applying an ice pack is a cryotherapy form known to every athlete. Whether you might have a sore muscle, a sprain or an injury, the immediate first aid often comes in the form of an ice pack.   It has been observed that cryotherapy can also alleviate migraines. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727573/" target="_blank" rel="noopener">Research</a> shows that putting a cold compress onto the carotid arteries on the neck decreases migraine's debilitating effects. Additionally, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10832164" target="_blank" rel="noopener">empirical evidence</a> points out that whole body cryotherapy soothes arthritic pains.   Cryotherapy is also used in the <a href="https://www.northeastcollege.edu/webdocs/ic/IQA/IQAFiles/Protocols/Chapter4/Cryotherapy4_1.pdf" target="_blank" rel="noopener">treatment of nerve-related pains</a>. Cryotherapy can treat pinched nerves, acute injuries and chronic pains through medically administering small incisions and using a probe to freeze the affected tissue. The process is efficient because freezing temperatures tend to numb nerves and the corresponding pain in the process.   &nbsp; <h3>Treatment of Mood Disorders</h3> The use of whole-body cryotherapy may sound unusual in treating mood disorders. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734249/" target="_blank" rel="noopener">studies</a> have observed that patients suffering from depression and anxiety disorders have improved moods after whole-body cryotherapy sessions.   The use of cryotherapy to induce a more natural release of hormones such as norepinephrine, adrenaline and endorphins is highly supplemental in treating mood disorders. The same studies posit that cryotherapy should be used as a supplemental addition to the psychiatric treatment of mood disorders and regular counseling.   &nbsp; <h3>Treatment of Low-Risk Tumors and Growths</h3> As mentioned earlier, cryotherapy can be used in the treatment of tumors. It has been <a href="https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/other/cryotherapy" target="_blank" rel="noopener">found</a> that by targeting specific areas, cryosurgery or cryoablation can be used as a direct treatment for prostate, skin and cervical cancers.   The abnormal cells are frozen and killed off by inserting a cryoprobe into specific target spots. Some treatments require multiple sessions of cryotherapy.   &nbsp; <h3>Treatment of Skin Conditions</h3> Cryotherapy can also eliminate benign skin lesions, blemishes and other skin conditions. These common skin problems can be fixed simply through <a href="https://www.aafp.org/afp/2004/0515/p2365.html" target="_blank" rel="noopener">spray or spot freeze techniques. </a>  Cryotherapy and cryosurgery work by freezing and treating inflammation in the treatment areas. This process leads to an effective reduction in inflammation and immediate treatment of those skin-related problems.   &nbsp; <h2>Potential Risks of Cryotherapy</h2> A few significant symptoms to watch out for are extended numbness or redness in the treated area. While typical during therapy, these sensations should not exceed 24 hours.   Physicians and those experienced with cryogenic therapy treatments know precisely how long one should be exposed to freezing temperatures used in the therapy. As a rule of thumb, cryotherapy sessions should not exceed four minutes in any specific area.   &nbsp; <h2>A Parting Reminder</h2> Cryotherapy has improved the quality of life for many individuals, ranging from professional athletes to those suffering from chronic pain. And while there is enough medical and empirical data to back the effectiveness of cryotherapy, one form of therapy may not always work out for everyone. Before undergoing any cryotherapy, make sure you consult with your physician so they may recommend the best kind of treatment for you.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/cryotherapy.png</images> <url>https://topdoctormagazine.com/issues/everything-you-need-to-know-about-cryotherapy/</url> </article> <article> <ID>18909</ID> <title>5 Teas That May Support the Immune System</title> <publishDate>2023-04-10 22:40:06</publishDate> <description><div class="et_pb_section et_pb_section_225 et_section_regular" > <div class="et_pb_row et_pb_row_225"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_225 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_66 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_198 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_199 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_200 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_229 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Tea is known for being one of the healthiest and tastiest beverages (unless you're on team coffee, of course). Almost any type of tea has a positive effect on your body, but certain plants can prove vital when talking about the health of your immune system. <h2> </h2> <h2>How Does Tea Support the Immune System?</h2> Tea contains polyphenols, a group of antioxidants linked to the health benefits that tea brings to the table. This beverage also contains flavonols and other chemicals proven to lower blood pressure and cholesterol. In addition, the antioxidants found in tea help protect your body against harmful effects caused by smoking, pollution and UV rays.  <h2> </h2> <h2>#1: Green Tea</h2> Green tea has overall positive benefits for your body. This healthy source of <a href="https://en.wikipedia.org/wiki/Catechin" target="_blank" rel="noopener">catechins</a> and antioxidants is especially effective against <a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/free-radical" target="_blank" rel="noopener">free radicals</a>.  Antioxidants are produced by the human body but not in sufficient quantities. If your body cannot fight these free radicals, your body will be more prone to developing cancer, heart diseases, Parkinson's disease and respiratory diseases. Therefore, your immune system will thank you for the additional antioxidants from green tea. Furthermore, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank" rel="noopener">long-term consumption of green tea</a> reduces the risk of diseases such as: <ul> <li style="font-weight: 400;" aria-level="1">Liver diseases;</li> <li style="font-weight: 400;" aria-level="1">Viral diseases;</li> <li style="font-weight: 400;" aria-level="1">Coronary diseases;</li> <li style="font-weight: 400;" aria-level="1">Bacterial infections;</li> <li style="font-weight: 400;" aria-level="1">Obesity;</li> <li style="font-weight: 400;" aria-level="1">Type II diabetes.</li> </ul> <h2> </h2> <h2>#2: Black Tea</h2> Although many people do not enjoy the taste of black tea, they might consider giving it a second chance after finding out how it helps the immune system. Besides helping the body fight free radicals, black tea contains tannins (i.e., antioxidants) that cause the beverage's abnormal taste. Tannins are an excellent weapon against conditions such as influenza, hepatitis and dysentery. The antioxidants in black tea are perfect against strokes, cholesterol build-up, high blood pressure and high sugar levels. They also encourage the production of healthy gut bacteria. If you want to enjoy these amazing health benefits and kick the coffee habit, black tea is the place to start! <h2> </h2> <h2>#3: Ginger Tea</h2> This spicy tea has anti-inflammatory and antibacterial properties and is excellent for escaping nausea. Ginger, in general, has many health benefits, and by turning it into a cup of tea, it becomes more pleasurable. Antioxidants are also present in ginger tea which improve blood circulation and help with congestion.  Ginger tea is ideal for a healthier immune system and faster recovery during flu season, as it is known to fight pain, fevers, coughing and infections. <h2> </h2> <h2>#4: White Tea </h2> White tea is an immune system boosting beverage with a light and delicate taste. Known to have similar properties to green tea but not as powerful, the antioxidants in white tea <a href="https://www.sciencedaily.com/releases/2004/05/040526070934.htm" target="_blank" rel="noopener">are proven</a> to be effective against fungal, bacterial and viral infections. In addition, white tea protects the immune cells responsible for locating cancerous by-products.  <h2> </h2> <h2>#5: Turmeric Tea</h2> The last but not least beverage on our list is turmeric tea. This amazing beverage promotes the function of <a href="https://pubmed.ncbi.nlm.nih.gov/17211725/" target="_blank" rel="noopener">T and B cells</a>, which are essential parts of the immune system. Moreover, turmeric tea fights inflammation, arthritis, asthma, allergies, diabetes, cancer and heart diseases. <h2> </h2> <h2>A Parting Reminder</h2> Keeping your immune system healthy and enjoying yourself always go together. Drinking delicious beverages like these tea options will improve your health and help your body fight any incoming illnesses. You can enjoy a cup of hot tea while working, reading or watching your favorite series. You can always squeeze a cup of tea into your day to boost your immune system!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/08/tea.png</images> <url>https://topdoctormagazine.com/issues/5-teas-that-may-support-the-immune-system/</url> </article> <article> <ID>26454</ID> <title>What are the Most Common Intermittent Fasting Types?</title> <publishDate>2023-04-07 05:36:49</publishDate> <description><div class="et_pb_section et_pb_section_226 et_section_regular" > <div class="et_pb_row et_pb_row_226"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_226 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_67 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_201 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_202 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_203 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_230 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><a href="https://www.foodnavigator-usa.com/Article/2020/06/16/IFIC-Intermittent-fasting-replaces-clean-eating-as-most-popular-diet-presents-marketing-challenges#:~:text=According%20to%20IFIC%2C%20about%2010,it%20the%20most%20popular%20diet." target="_blank" rel="noopener">Intermittent fasting</a> has become a popular way to lose weight, feel better and improve overall health. It involves periods of fasting followed by periods of eating. There are many different types of intermittent fasting, each with its own set of rules and benefits. Intermittent fasting comes with its own vast array of benefits, such as <a href="https://www.healthline.com/health-news/intermittent-fasting-once-a-week-may-reduce-diabetes-and-heart-disease-risk#:~:text=A%20small%20study%20found%20that,insulin%20resistance%20and%20metabolic%20syndrome." target="_blank" rel="noopener">reducing your risk of chronic diseases such as heart disease and diabetes</a>. Fasting also helps to boost your metabolism and burn fat more effectively. When you fast, your body is forced to rely on stored energy, which means it will start to break down fat cells for fuel. This process can help you lose weight quickly and effectively. Intermittent fasting is a great way to kickstart your weight loss journey! &nbsp; <h2>What is Intermittent Fasting?</h2> Intermittent fasting is a dietary pattern that cycles between periods of fasting and non-fasting. The idea behind intermittent fasting is that we should not eat for a certain period of time, usually 12-24 hours, in order to give our bodies a break from digesting food. Depending on what works best for you, you can resort to fasting daily or weekly. Intermittent fasting has been shown to improve blood sugar control and reduce insulin resistance, leading to weight loss. It can also help lower cholesterol levels and reduce the risk of heart disease. &nbsp; <h2>Intermittent Fasting Intervals</h2> The most common fasting protocols are 16/8, 18/6, and 20/4—all referring to fasting for a certain number of hours per day and then eating within an 8-hour window. For example, with the 16/8 protocol, you would fast for 16 hours each day and eat only during an 8-hour window. Other less common fasting protocols include the 5:2 diet, which involves fasting for two days each week and eating normally the other five days. &nbsp; <h2>The 16/8 Method or Leangains Protocol</h2> The 16/8 method involves fasting for 16 hours and eating only during an 8-hour window. Also called the <a href="https://www.strongerbyscience.com/intermittent-fasting-study/" target="_blank" rel="noopener">Leangains protocol</a>, this fasting method was popularized by fitness expert Martin Berkhan. It is the most popular type of intermittent fasting as it is the easiest to stick to. For example, let's say you finish your last meal at 8 p.m. and don't eat again until noon the next day—you are fasting for 16 hours every day. You can drink water, black coffee, tea and other zero-calorie beverages during the fasting period. &nbsp; <h2>18/6 Interval</h2> 18/6 fasting is a protocol where you fast for 18 hours out of the day and eat only during a 6-hour window. This fasting protocol, having a more extended time window than the 16/8 interval, is popular among people trying to lose weight.  &nbsp; <h2>Warrior Diet (20/4 Interval)</h2> <a href="https://www.medicalnewstoday.com/articles/warrior-diet#what-it-is" target="_blank" rel="noopener">The Warrior Diet</a> is a type of intermittent fasting that involves eating small amounts of raw fruits and vegetables during the day and then eating one large meal at night. Typically the interval is 20 hours of small amounts of food and 4 hours of eating a large meal. This diet is based on the belief that our ancestors ate this way and that it's more appropriate for food digestion. However, there is no scientific evidence to support this claim, making the Warrior Diet quite dangerous to your overall health. Because you're not eating enough calories during the day, you may feel weak and dizzy, and even faint. Be sure to speak with your doctor first if you decide to try the Warrior Diet. &nbsp; <h2>OMAD Diet</h2> The <a href="https://www.webmd.com/diet/is-eating-one-meal-a-day-safe#:~:text=The%20%E2%80%9COne%20Meal%20a%20Day,don't%20eat%20at%20all." target="_blank" rel="noopener">OMAD diet</a>, or "one meal a day," is a type of fasting in which you eat only one meal per day, typically for a 23-hour period. It is the most extreme form of a daily intermittent fasting protocol, as the OMAD diet's fasting period is much longer than with other fasting protocols. Some evidence suggests that the OMAD diet can help with weight loss. A small <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/" target="_blank" rel="noopener">study</a> found that people who followed the diet for eight weeks lost more weight than those with more meals with the same caloric intake. However, there are also risks associated with this diet, as fasting for such a long period of time can lead to dehydration, dizziness and hunger pangs. Be sure to speak with your doctor first if you're considering trying the OMAD diet. &nbsp; <h2>Intermittent Fasting Risks</h2> If you're considering intermittent fasting, it's important to understand the different types of fasting and the potential health risks associated with each one. Fasting can be a great way to improve your health, but it's not for everyone. Here's what you need to know about the risks of fasting before you decide to try it. The <a href="https://www.healthline.com/nutrition/intermittent-fasting-side-effects#9.-Malnutrition" target="_blank" rel="noopener">risks of intermittent fasting</a> are minimal but can include headaches, dizziness, stomach cramps or nausea, low blood sugar level, dehydration and low energy levels. However, if fasting is not done correctly, it can lead to more severe health problems such as <a href="https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend" target="_blank" rel="noopener">electrolyte imbalance and malnutrition</a>. When done correctly, intermittent fasting is a safe and effective way to improve your health. However, it's important to understand the risks before you start. Talk to your doctor if you have any concerns about fasting or your health. &nbsp; <h2>Intermittent Fasting while Breastfeeding</h2> When you are fasting, your body goes into a state of ketosis where it starts to burn fat for energy. This process can help you lose weight and improve your overall health. However, if you are breastfeeding, you must ensure that you are still getting enough calories and nutrients while fasting. Failure to consume enough nutrients may result in adverse side effects such as low energy levels, headaches and dizziness. It is also essential to drink plenty of fluids while fasting to prevent dehydration. &nbsp; <h2>A Parting Reminder</h2> Consult with your doctor first if you're thinking about trying intermittent fasting to ensure it's right for you. Then, once you've decided to give it a try, be sure to start slowly and gradually increase the fasting intervals. For example, if you're new to fasting, you might want to start with a 16/8 fasting protocol and then move on to longer fasting intervals like 18/6 or 20/4. Remember that intermittent fasting is not for everyone, so don't let fasting slow you down! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Intermittent-Fasting.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-most-common-intermittent-fasting-types/</url> </article> <article> <ID>18527</ID> <title>Augmented Reality and Medicine</title> <publishDate>2023-04-05 22:30:39</publishDate> <description><div class="et_pb_section et_pb_section_227 et_section_regular" > <div class="et_pb_row et_pb_row_227"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_227 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_68 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_204 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_205 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_206 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_231 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The future is now, thanks to science! As our technology advances and our digital world continues to develop, the line between the real world and the digital becomes increasingly blurred.   One example of this blurring is augmented reality (AR). Through augmented reality, we can put parts of our digital world on top of our physical one. Typically, we think about augmented reality's implications for entertainment, shopping experiences and social media. But beyond those industries, AR could completely reimagine how we experience and receive medical care.  <h2></h2> <h2>What is Augmented Reality? </h2> Augmented reality is best understood as an interactive experience of a real-world environment. That means that through AR, you're able to interact with your real-world environment through digital technology. Often, this means using a combination of cameras and displays to project a digital image over something in the real world to allow us to interact and change it in real-time.   A good example of AR technology is Google's old <a href="https://www.techtarget.com/iotagenda/definition/Google-Glass" target="_blank" rel="noopener">Google Glass</a> project. Google Glass worked by projecting digital images through a pair of glasses so that you could see the digital images in the real world. It allowed users not only to see the real world but also to see it digitally enhanced.   &nbsp; <h2>How is Augmented Reality Used Daily?</h2> Even more than just the example of Google Glass, currently, with even more developed AR technology, we cannot only place digital things into a physical world, but we can also make those digital images interactive and reactive. You can use AR all across your daily life. You may have come across some of these common applications of AR already, but even if you haven't, AR will likely continue to be a bigger and bigger part of daily life.   &nbsp; <h3>Visualizing New Finishes or Furniture in Your House</h3> AR technology can help you remodel or decorate your home. Through AR, you can see what that couch, paint color, finish, etc., would look like in your house before you buy it and have to go through the trouble of installing it.   With AR, you can simply pull up a digital image of your new sofa and <a href="https://smartteksas.com/blog/what-is-augmented-reality-ar-and-how-does-it-work/" target="_blank" rel="noopener">see it in your current living room.</a> This lets you make more informed decisions as a consumer because instead of taking a risk on a new couch, paint color or home, you know how that new product will look in your home or what your new home will look like.   &nbsp; <h3>Bringing Labels on Wine Bottles to Life</h3> AR is also being used daily to make labels on wine bottles more interactive, which might be the future of product decoration. For example, the company <a href="https://www.livingwinelabels.com/en-us" target="_blank" rel="noopener">Living Wine Labels</a> uses augmented reality to turn their labels into an interactive storytelling experience and incorporate fun experiences that add value to their wine for their customers.   &nbsp; <h3>Translating Signs into Different Languages</h3> Perhaps the most exciting usage of AR in our daily lives is the ability to translate street signs and other text into different languages using our phones' cameras. One of the companies that spearheaded this technology is <a href="https://www.wired.com/2010/12/word-lens-augmented-reality-app-translates-street-signs-instantly/" target="_blank" rel="noopener">Word Lens</a>, a smartphone app that allows users to use their cameras to translate street signs and text in real-time. Apps like <a href="https://apps.apple.com/us/app/words-lens/id1489872903" target="_blank" rel="noopener">Word Lens</a> work almost magically by replacing the original text with translated text in the <a href="https://www.wired.com/2010/12/word-lens-augmented-reality-app-translates-street-signs-instantly/" target="_blank" rel="noopener">same font and size as the original</a>, giving you a digital window into a world where all the signs and words are translated into your language of choice. </div> </div><div class="et_pb_module et_pb_image et_pb_image_0"> <img src="https://topdoctormagazine.com/wp-content/uploads/2022/07/professional-scientist-wearing-virtual-reality-glasses-using-medical-inovation-lab-team-researchers-working-with-equipment-device-future-medicine-healthcare-professional-vision-simulator.jpg" alt="" title="professional-scientist-wearing-virtual-reality-glasses-using-medical-inovation-lab-team-researchers-working-with-equipment-device-future-medicine-healthcare-professional-vision-simulator" class="wp-image-18535" /> </div><div class="et_pb_module et_pb_text et_pb_text_232 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>How Does Augmented Reality Work?</h2> So how exactly does all of this seemingly magical technology work? Through a concept called Volumetric Video.   Volumetric Video works <a href="https://www.immersivelearning.news/2022/03/16/what-is-volumetric-video-and-why-it-matters-to-the-enterprise/" target="_blank" rel="noopener">by capturing a three-dimensional object or space,</a> allowing that same object or space to be digitally viewed as three-dimensional. It gets its name from its ability to capture volume or the <a href="https://www.immersivelearning.news/2022/03/16/what-is-volumetric-video-and-why-it-matters-to-the-enterprise/" target="_blank" rel="noopener">three-dimensional space an object occupies</a>. By reproducing that volume, you can make an object digitally interactive as it would be in the real world.   Augmented reality relies on this technology to capture an object and space in 3D and overlay additional information to that image. For example, AR can use volumetric video to accurately scan a room and then put a digital image of a physical object that can be digitally interacted with as though it was actually in the room.  &nbsp; <h2>How Can Augmented Reality Impact Medicine?</h2> AR can <a href="https://www.magicleap.com/news/how-ar-is-revolutionizing-healthcare-today-magic-leap#:~:text=Using%20an%20AR%20platform%2C%20patients,doctor%20is%20doing%20and%20why" target="_blank" rel="noopener">reinvent how patients experience medical care</a> by helping them visualize results, make medical advice more memorable and explain how a treatment or illness will affect them.  &nbsp; <h3>Prosthetics </h3> In prosthetics, AR can be used to give patients an idea of what their prosthetic might look like and how they would be able to move and interact with it. The doctor could use AR to help explain how the prosthetic would work in a way that the patient would better understand because they would be digitally interacting with it as the doctor explains it.   &nbsp; <h3>Aesthetics</h3> AR can also be used for aesthetic medical procedures like plastic surgery, implants or fillers. The hardest thing about these procedures for the patient is the unknown of whether they'll like the aesthetic changes from the surgery.   With AR, the patient will see the proposed aesthetic change before the surgery and be able to move around with it, interact with it and work with the <a href="https://www.plasticsurgery.org/news/press-releases/augmented-reality-technology-may-help-guide-plastic-and-reconstructive-surgery#:~:text=A%20plastic%20surgery%20research%20group,Open%C2%AE%2C%20the%20official%20open%2D" target="_blank" rel="noopener">doctor to tailor it to their preferences</a>. This will lead to greater patient satisfaction and easier communication for doctors.   The same principle applies to smaller things like hair color changes. Through AR, you'll be able to see what your new hair color or style will look like on you as you interact with it.   The same is true for choosing a pair or style of glasses. You won't need to have a physical pair of glasses with you anymore. Instead, you can use AR technology to try on and interact with new glasses from anywhere!   &nbsp; <h2>Closing Thoughts about Augmented Reality and Medicine </h2> Augmented reality is slowly changing many levels of our society, particularly how consumers and patients experience their products or care. In medicine, AR makes it easier to visualize and understand outcomes, removing the anxiety of undergoing prosthetic or aesthetic procedures through clearer communication.  Making it easier and simpler for doctors to explain complex medical procedures and outcomes to patients and for patients to understand and give feedback on proposed outcomes. Through these innovations, AR will make medical care clearer, simpler and less stressful for all, improving the patient experience and making care provisions easier.</div> </div> </div> </div><div class="et_pb_row et_pb_row_228"> <div class="et_pb_column et_pb_column_2_5 et_pb_column_228 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_divider_0 et_pb_space et_pb_divider_hidden"><div class="et_pb_divider_internal"></div></div> </div><div class="et_pb_column et_pb_column_3_5 et_pb_column_229 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_233 et_pb_text_align_center et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Subscribe Now to Stay Current!</h3> Want to know more about how AR will impact the performance of your clinic and your relationship with your patients?  Join our newsletter to stay up to date as we dive deeper into this emerging field of medicine.</div> </div> <div id="et_pb_contact_form_0" class="et_pb_module et_pb_contact_form_0 et_pb_recaptcha_enabled et_pb_contact_form_container clearfix" data-form_unique_num="0" data-form_unique_id="e2f61e53-816b-4684-a30e-3e9d361352e9"> <div class="et-pb-contact-message"></div> <div class="et_pb_contact"> <form class="et_pb_contact_form clearfix" method="post" action="https://topdoctormagazine.com/xml/"> <label for="et_pb_contact_name_0" class="et_pb_contact_form_label">Name</label> <input type="text" id="et_pb_contact_name_0" class="input" value="" name="et_pb_contact_name_0" data-required_mark="required" data-field_type="input" data-original_id="name" placeholder="Name"> <label for="et_pb_contact_email_0" class="et_pb_contact_form_label">Email Address</label> <input type="text" id="et_pb_contact_email_0" class="input" value="" name="et_pb_contact_email_0" data-required_mark="required" data-field_type="email" data-original_id="email" placeholder="Email Address"> <input type="hidden" value="et_contact_proccess" name="et_pb_contactform_submit_0"/> <div class="et_contact_bottom_container"> <button type="submit" name="et_builder_submit_button" class="et_pb_contact_submit et_pb_button" data-icon="=">Submit</button> </div> <input type="hidden" id="_wpnonce-et-pb-contact-form-submitted-0" name="_wpnonce-et-pb-contact-form-submitted-0" value="030873dac2" /><input type="hidden" name="_wp_http_referer" value="/xml/" /> </form> </div> </div> </div> </div><div class="et_pb_row et_pb_row_229"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_230 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_blurb et_pb_blurb_0 et_clickable et_pb_text_align_left et_pb_blurb_position_top et_pb_bg_layout_light"> <div class="et_pb_blurb_content"> <div class="et_pb_main_blurb_image"><a href="https://topdoctormagazine.com/research/news/the-medical-metaverse-useful-data-and-simulations-for-medicine-in-the-palm-of-your-hand/"><img src="https://topdoctormagazine.com/wp-content/uploads/2022/08/scientist-doctor-with-augmented-reality-glasses-3d-vr-2.jpg" alt="" class="et-waypoint et_pb_animation_top et_pb_animation_top_tablet et_pb_animation_top_phone wp-image-19079" /></a></div> <div class="et_pb_blurb_container"> <h4 class="et_pb_module_header"><a href="https://topdoctormagazine.com/research/news/the-medical-metaverse-useful-data-and-simulations-for-medicine-in-the-palm-of-your-hand/">Part 2: The Medical Metaverse: Useful Data and Simulations for Medicine in the Palm of Your Hand</a></h4> <div class="et_pb_blurb_description">Augmented reality and the metaverse is no longer just for video games and social media. These two technologies are being applied to the medical field to completely revise how patients...</div> </div> </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/07/doctor-virtual-glasses-laboratory-conducts-experiment-nanotechnology-medicine.jpg</images> <url>https://topdoctormagazine.com/research/news/augmented-reality-and-medicine/</url> </article> <article> <ID>26445</ID> <title>Eczema: What Is It?</title> <publishDate>2023-04-03 05:15:28</publishDate> <description><div class="et_pb_section et_pb_section_228 et_section_regular" > <div class="et_pb_row et_pb_row_230"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_231 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_69 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_207 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_208 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_209 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_234 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The most significant organ of the human body is the skin, and we have to keep it healthy and clean as it represents a massive part of us. However, as with any other body part, the skin can encounter medical issues, such as eczema.   &nbsp; <h2>Eczema: What Is It? </h2> Eczema, also called atopic dermatitis, is a condition that causes your skin to blister and become itchy, dry and full of rashes. The symptoms depend on the type of eczema you are experiencing. This skin infection is widespread in children (i.e., infantile eczema and childhood eczema), especially those going through puberty. But this does not mean adults are safe from eczema.   An important detail of eczema is that it is chronic, meaning it can last for lengthy periods. In addition, eczema can have different stages of magnitude, named by the people with this skin condition as 'flare-ups.' Usually, flare-ups erupt in unexpected moments, but specific triggers can speed it up.  &nbsp; <h2>Types of Eczema </h2> Eczema is very well known for the variety of types it presents. Each eczema type comes with a set of symptoms to help you identify it.   &nbsp; <h3>Atopic Dermatitis </h3> Atopic dermatitis is the most common type of eczema. It is mainly seen in children and can be mild or severe. Parents can hand down atopic dermatitis to children through DNA. Children with atopic dermatitis are more likely to develop food sensitivity, hay fever or asthma.   Symptoms of atopic dermatitis include itchy and inflamed skin and redness. This type of eczema usually appears on the knees, neck, creases of the elbows, wrists and facial skin.   Cold weather, low humidity, detergents, soaps, perfume, animal hair or saliva, scabies, dust, wool, synthetics, food allergies and hormonal changes can trigger severe atopic dermatitis flare-ups.   &nbsp; <h3>Contact Dermatitis </h3> Contact dermatitis appears when your skin comes in contact with certain substances. As a result, the skin patch becomes red, dry and itchy. It can also blister very quickly and turn into a hive, a type of rash resembling small red bumps.   This type of eczema increases its chance of appearing if you already suffer from atopic dermatitis. Contact dermatitis can either be irritant or allergic. Irritant contact dermatitis appears when your skin comes in contact with substances that irritate the skin, such as:  <ul> <li style="font-weight: 400;" aria-level="1">Solvents;</li> <li style="font-weight: 400;" aria-level="1">Cement;</li> <li style="font-weight: 400;" aria-level="1">Weed killers;</li> <li style="font-weight: 400;" aria-level="1">Acids and alkalis;</li> <li style="font-weight: 400;" aria-level="1">Hair dyes;</li> <li style="font-weight: 400;" aria-level="1">Different types of shampoo;</li> <li style="font-weight: 400;" aria-level="1">Fabric softeners and harsh detergents. </li> </ul> Allergic contact dermatitis develops when a person's immune system considers particular substances as allergens. Usually, once the body deems a substance an allergen, you will be allergic to it. Examples of possible allergens are:  <ul> <li style="font-weight: 400;" aria-level="1">Latex;</li> <li style="font-weight: 400;" aria-level="1">Fabrics and clothing dyes;</li> <li style="font-weight: 400;" aria-level="1">Glue and adhesive;</li> <li style="font-weight: 400;" aria-level="1">Plants like sumac, poison oak and poison ivy;</li> <li style="font-weight: 400;" aria-level="1">Medications such as oral antibiotics and topical;</li> <li style="font-weight: 400;" aria-level="1">Makeup and different cosmetics;</li> <li style="font-weight: 400;" aria-level="1">Nail polish.</li> </ul> &nbsp; <h3><a href="https://www.mayoclinic.org/diseases-conditions/neurodermatitis/symptoms-causes/syc-20375634">Neurodermatitis</a> </h3> Neurodermatitis is a more severe eczema type. It manifests itself by developing itchy patches on your skin that become itchier and itchier with each scratch. Repeatedly scratching the skin patch causes it to become thick and leathery. The scratching cycle can disrupt your sleep schedule, sexual drive and general quality of life. Neurodermatitis usually develops on the wrists, legs, neck, forearms and anal region.  &nbsp; <h3>Dyshidrotic Eczema </h3> Dyshidrotic eczema, also known as pompholyx eczema, is a skin condition that usually appears in people under 40 years old. It manifests itself by spreading small blisters all over the hands and feet, becoming incredibly itchy, filling with liquid and turning infectious. In addition, the blisters can become very painful as they swell up and ooze pus.   It has not been discovered what causes dyshidrotic eczema to develop, but it is more common in people experiencing hay fever, fungal skin infections and atopic dermatitis. In addition, it can sometimes be triggered by emotional stress and drastic weather changes.  &nbsp; <h3>Nummular Eczema </h3> Nummular eczema, also known as discoid eczema, is easily recognized because of the circular-shaped patches of itchy, red and swollen skin that it causes. This type of eczema usually affects the lower legs, forearms and torso. Nummular eczema can be triggered by:  <ul> <li style="font-weight: 400;" aria-level="1">Cold weather;</li> <li style="font-weight: 400;" aria-level="1">Bacterial skin infections;</li> <li style="font-weight: 400;" aria-level="1">Insect bites;</li> <li style="font-weight: 400;" aria-level="1">Dry skin;</li> <li style="font-weight: 400;" aria-level="1">Injuries such as burns, friction and slashes;</li> <li style="font-weight: 400;" aria-level="1">Certain medication;</li> <li style="font-weight: 400;" aria-level="1">Atopic dermatitis.</li> </ul> &nbsp; <h3><a href="https://www.mayoclinic.org/diseases-conditions/seborrheic-dermatitis/symptoms-causes/syc-20352710">Seborrheic Dermatitis</a> </h3> Seborrheic dermatitis is the only type of eczema that mainly affects your scalp. It manifests itself through scaly patches, red skin and dandruff spreading on your scalp and face. It can also affect oily parts of the body such as the sides of the nose, eyebrows, eyelids, ears and chest. The main seborrheic dermatitis triggers are: <ul> <li style="font-weight: 400;" aria-level="1">Certain medications;</li> <li style="font-weight: 400;" aria-level="1">Weak immune system;</li> <li style="font-weight: 400;" aria-level="1">Illnesses such as (e.g., HIV, AIDS and cancer) and alcoholic pancreatitis;</li> <li style="font-weight: 400;" aria-level="1">Going through an arduous recovery, especially from a heart attack.</li> </ul> &nbsp; <h3><a href="https://www.msdmanuals.com/professional/dermatologic-disorders/dermatitis/stasis-dermatitis">Stasis Dermatitis</a> </h3> Stasis dermatitis is the type of eczema that usually spreads around the lower legs. The main cause of stasis dermatitis is a condition called <a href="https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493" target="_blank" rel="noopener">chronic edema</a>. Chronic edema is the swelling caused by excess fluid in the body tissue. Stasis dermatitis turns the skin around your lower leg red and very itchy. It can also lead to more dangerous symptoms such as hyperpigmentation, pus and <a href="https://www.ncbi.nlm.nih.gov/books/NBK537332/" target="_blank" rel="noopener">lichenification</a>.   &nbsp; <h2>Eczema Symptoms </h2> Eczema varies in the types and symptoms you can experience. Usually, each type of eczema has different symptoms to help you identify it. But, even with all of these types, there are a few symptoms of eczema experienced through each of them, such as: <ul> <li style="font-weight: 400;" aria-level="1">Itching;</li> <li style="font-weight: 400;" aria-level="1">Dry skin;</li> <li style="font-weight: 400;" aria-level="1">Sensitive skin;</li> <li style="font-weight: 400;" aria-level="1">Swelling;</li> <li style="font-weight: 400;" aria-level="1">Oozing;</li> <li style="font-weight: 400;" aria-level="1">Crusting of the skin;</li> <li style="font-weight: 400;" aria-level="1">Inflammation;</li> <li style="font-weight: 400;" aria-level="1">Discoloration of the skin patch;</li> <li style="font-weight: 400;" aria-level="1">Lathery or scaly skin patches.</li> </ul> &nbsp; <h2>Body Areas Predisposed to Eczema </h2> The affected skin areas vary because so many types of eczema are different in how they manifest and the areas they affect. Most types of eczema affect the face, neck, wrists and hands, but they can also spread on your legs, feet, scalp and anal region.   &nbsp; <h2>How Often Does Eczema Flare Up?</h2> Three things can be said about eczema flare-ups: they are occasional, chaotic and triggered by different factors. If you think you have figured out what causes your eczema flare-ups, you can diminish them by keeping your distance from triggers.   &nbsp; <h3>Eczema Versus Psoriasis </h3> Psoriasis is a skin disease that manifests itself similarly to eczema. However, there are ways to tell them apart. Eczema causes such intense itchiness that you can start bleeding if you can't avoid scratching. The skin patch turns red, inflamed, crusty and can scale and ooze.   On the other hand, psoriasis also causes itchy skin, but the skin also stings and burns. Psoriasis also causes red patches of skin, but the patches are much thicker and more inflamed than eczema.   &nbsp; <h3>Eczema Versus Hives </h3> Hives, also known as urticaria, are an allergic reaction to factors your body considers allergens. A significant difference between eczema and hives is that eczema turns the patch of skin very dry and leathery, while hives only cause large bumps to appear without any fluid.   &nbsp; <h3>Eczema Versus Rosacea </h3> Rosacea is a skin condition that also causes redness, itching and bumps to appear on the skin. It's challenging to tell eczema and rosacea apart, but you will find differences if you pay close attention to the details. For example, eczema does not cause flushing of the skin or make your blood vessels more visible, such as rosacea.   &nbsp; <h3>Eczema Versus Shingles </h3> Both skin conditions cause the skin to become inflamed, itchy and somewhat painful. Shingles are considered to be herpes caused by a virus named varicella-zoster virus. Specific differences between the two conditions are: <ul> <li style="font-weight: 400;" aria-level="1">Rashes caused by shingles appear on only one side of the body, while the rash caused by eczema spreads on both sides.</li> <li style="font-weight: 400;" aria-level="1">Shingles cause burning and tingling before the rash appears;</li> <li style="font-weight: 400;" aria-level="1">Shingles cause fatigue;</li> <li style="font-weight: 400;" aria-level="1">Shingles usually disappear after a few weeks, while eczema is chronic. </li> </ul> &nbsp; <h2>Eczema during Pregnancy </h2> Experiencing eczema during pregnancy will not put a pregnant woman or her fetus in danger. But, because it's a chronic condition, eczema can continue even after pregnancy. So, if you would like to follow up on treatment for eczema during pregnancy, talk to your doctor first, as they can prescribe you a treatment that won't put you or the child in danger.  &nbsp; <h2>Can Eczema Cause Hair Loss?</h2> Only seborrheic dermatitis can cause <a href="https://www.hshairclinic.co.uk/news/eczema-psoriasis-and-hair-loss" target="_blank" rel="noopener">hair loss</a> if left untreated. This happens because the hair finds it difficult to grow through an unhealthy and inflamed scalp. Also, people with seborrheic dermatitis tend to scratch their scalp, leading to hair loss.   &nbsp; <h2>Facial Eczema Treatments</h2> Because eczema is persistent, you may need to try various treatments over a long period until you find something that genuinely controls the skin condition. But this does not mean that it will genuinely disappear and that the flare-ups will stop. The most common <a href="https://www.mayoclinic.org/diseases-conditions/atopic-dermatitis-eczema/diagnosis-treatment/drc-20353279" target="_blank" rel="noopener">treatment modalities</a> are: <ul> <li style="font-weight: 400;" aria-level="1">Topical treatments such as creams and mild soaps to stop the itching and repair the skin;</li> <li style="font-weight: 400;" aria-level="1">Prescription medications that fight the infection and control the inflammation;</li> <li style="font-weight: 400;" aria-level="1">Therapies such as wet dressings, counseling and light therapy;</li> <li style="font-weight: 400;" aria-level="1">Behavior modification to stop scratching yourself.</li> </ul> &nbsp; <h2>Eczema Foods to Avoid </h2> Since people with eczema have different triggers and allergens, it's hard to put your finger on eczema-related foods. You first have to determine which foods are causing the skin reaction and flare-ups. When you find that the eczema symptoms worsen after eating a particular type of food, it's time to remove it from your diet. The most <a href="https://www.medicalnewstoday.com/articles/320855#elimination-diet" target="_blank" rel="noopener">common foods</a> that trigger eczema and eczema flare-up are: <ul> <li style="font-weight: 400;" aria-level="1">Dairy;</li> <li style="font-weight: 400;" aria-level="1">Eggs;</li> <li style="font-weight: 400;" aria-level="1">Soy;</li> <li style="font-weight: 400;" aria-level="1">Gluten;</li> <li style="font-weight: 400;" aria-level="1">Wealth;</li> <li style="font-weight: 400;" aria-level="1">Citrus fruits;</li> <li style="font-weight: 400;" aria-level="1">Nuts;</li> <li style="font-weight: 400;" aria-level="1">Spices;</li> <li style="font-weight: 400;" aria-level="1">Tomatoes;</li> <li style="font-weight: 400;" aria-level="1">Pears.</li> </ul> &nbsp; <h2>Can Eczema Be Cured? </h2> Unfortunately, there is <a href="https://my.clevelandclinic.org/health/diseases/9998-eczema" target="_blank" rel="noopener">no absolute cure</a> for this skin condition because eczema is chronic. Some treatments can diminish the eczema symptoms and even stop them for weeks, but there is no cure.   &nbsp;  A Parting Reminder   If you think you may suffer from eczema, it's essential to consult a doctor or dermatologist since this condition can become dangerous if left untreated. However, you can live a happy and healthy life with proper treatment modalities, even if your eczema will never truly vanish.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Eczema.png</images> <url>https://topdoctormagazine.com/issues/eczema-what-is-it/</url> </article> <article> <ID>27690</ID> <title>Ashwagandha: The Newest Trending Herb for Your Health</title> <publishDate>2023-03-30 23:20:15</publishDate> <description><div class="et_pb_section et_pb_section_229 et_section_regular" > <div class="et_pb_row et_pb_row_231"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_232 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_70 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_210 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_211 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_212 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_235 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Ashwagandha is a shrub found natively in Asia and Africa and has been used medicinally for hundreds of years. Recently, it has gained some popularity in teas and moon milk flavors. But the pending question is whether it has any health benefits that come along with the fancy name.   &nbsp; <h3>Traditional Use of Ashwagandha</h3> The herb is often used for rejuvenation treatments like building stamina, immunity, or endurance. It is seen as an anti-stress and brain-nourishing drug that can be used traditionally for the treatment of Parkinson’s, Alzheimer’s, or dementia. It can also combine with other treatments to treat issues with the liver and urinary system.   According to <a href="https://www.forbes.com/health/body/ashwagandha-benefits/" target="_blank" rel="noopener">Forbes Health</a>, there are seven main benefits that science has listed for Ashwagandha.   The first benefit is that it can relieve stress or anxiety. A study conducted points to the fact that doses of Ashwagandha can give better sleep quality as well, which in return can aid anxiety or stress.   Another benefit Forbes Health points out is that it can lower blood glucose levels and triglycerides.  A study found that Ashwagandha may increase speed and strength of people consuming it. Another study found that muscle power increased along with the improvement of sleep. The study showed a significant gain in muscle strength and size with a reduction in body fat percentage as well.   In a study conducted on women, Ashwagandha improved arousal, lubrication, orgasms, and overall satisfaction sexually from a self-report of participants. The distress surrounding the participants regarding sexual health was also lowered after taking Ashwagandha. Along with women, men’s sexual wellness was improved with ashwagandha as well. A study showed that administration of it to infertile men improved sperm quality and increased testosterone levels.   Cognitive function improvement is yet another benefit of ashwagandha use. It’s been suggested that motor responses and memory can both be improved through the use of ashwagandha. Another study found that it improved attention spans immensely and immediate and general memory.   Finally, ashwagandha has been shown in two studies to increase your VO2 max levels, which are the <a href="https://www.forbes.com/health/body/ashwagandha-benefits/" target="_blank" rel="noopener">maximum amount of oxygen</a> taken during physical movement. This all connects to your heart and lungs in delivering oxygen to muscles. These studies need more research but are pointing to the fact that ashwagandha has a lot of benefits to consider.   &nbsp; <h3>Side Effects or Risks </h3> The FDA does not regulate the manufacturers of ashwagandha, which means they are not under the same standards that pharmaceutical companies and food producers are. Be sure to keep this in mind during purchase and use.   There have not been enough long-term studies to examine a lot of long-lasting side effects of taking ashwagandha. Most people can handle smaller <a href="https://www.medicalnewstoday.com/articles/318407#side-effects" target="_blank" rel="noopener">doses</a> of ashwagandha just fine with no side effects. However, large consumption can lead to digestive issues such as nausea, diarrhea, or vomiting due to irritation of the <a href="https://www.medicalnewstoday.com/articles/318407#side-effects" target="_blank" rel="noopener">intestinal mucosa</a>.   It is always a good idea to discuss your health with your doctor to see if Ashwagandha could have any side effects paired with medications you are already taking or if it could weaken the medication’s use. It could also pose a risk if you are pregnant, breastfeeding, or have thyroid issues. It may also be a smart idea to get allergy tested for Ashwagandha if you are allergic to grass or nightshades.   &nbsp; <h3>Ways to Incorporate Ashwagandha</h3> The obvious ways to incorporate ashwagandha into your diet include capsules, tablets, gummies, and powders, but you can also consume it in the form of herbal tea. Some professionals suggest implementing it through tea as a way to introduce it gently to your diet and allow it to contribute to your hydration! However, adding the raw form may be more difficult for your body to implement, especially if you add a high dosage.  Too high of a dosage of ashwagandha has the potential to completely lose its therapeutic benefits and even render carcinogenic if used improperly. Mixing the powder into your granola, overnight oats, or smoothies can be beneficial as long as you do not overdo the dosage. Talk to a professional before implementing the raw form into your diet.   Do your research before purchasing any form of ashwagandha to ensure that it actually has what you are looking for in terms of benefits and ingredients. Consult a healthcare professional before introducing it to your diet!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Ashwagandha.png</images> <url>https://topdoctormagazine.com/issues/ashwagandha-the-newest-trending-herb-for-your-health/</url> </article> <article> <ID>27683</ID> <title>5 Strategies for a Happy, Healthy Spring!</title> <publishDate>2023-03-28 23:00:21</publishDate> <description><div class="et_pb_section et_pb_section_230 et_section_regular" > <div class="et_pb_row et_pb_row_232"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_233 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_71 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_213 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_214 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_215 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_236 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Spring is a time for renewal and fresh living. It’s a time for new healthy habits to form. So as the days get longer and the sun starts to shine brighter in many parts of the world, it's time to get outside, enjoy some fresh air, and take on a few new habits to ensure that you have a happy and healthy spring.  Here are five tips to help you do just that: &nbsp; <h3>Get Outdoors </h3> Spending time outdoors can help boost your mood, reduce stress, and improve your overall health and well-being. Take advantage of the gentle spring weather and get outside for a walk, jog, or bike ride. Spend time in your backyard or a nearby park. Try something new, like paddle boarding or kayaking. The fresh air and physical activity will do good for your physical health and your mental health alike. Being able to get in the sunshine can increase your overall happiness and prompt you to do physical exercise.  &nbsp; <h3>Eat Healthier </h3> Spring is the perfect time to start eating healthier. With the sense of renewal that comes with springtime, it could be the perfect time to try new healthy foods or start that diet you have been putting off all winter! Incorporating more fresh fruits and vegetables into your diet and substituting unhealthy snacks and treats with healthier alternatives can be a great lifestyle to try this spring. It could also be the perfect time to make healthier choices, such as grilling or baking instead of frying foods.  &nbsp; <h3>Practice mindfulness </h3> Mindfulness is the practice of being aware of the present moment without judgment and with acceptance. It is a powerful tool that can help us cultivate a greater degree of peace and calm in our lives, no matter what circumstances we find ourselves in. When practiced regularly, mindfulness can also help us become more in tune with our physical and emotional needs, which can be beneficial in helping us take better care of ourselves.  One of the best ways to practice mindfulness during spring is to engage in daily mindfulness walks. Meditation and focus can improve your mental health immensely. As the warm weather starts, taking these walks and meditating outside could change your entire mindset! &nbsp; <h3>Use Sun Protection </h3> As the days get warmer and the sun begins to shine more brightly, it’s important to remember to take care of your skin. Spring is the perfect time to take advantage of the warmer weather and get outside, but it’s also important to protect your skin from the sun’s ultraviolet (UV) radiation. Sun protection is essential for keeping your skin healthy and preventing skin cancer, premature aging, and other unnecessary skin damage.  UV radiation from the sun can cause a range of skin issues, from sunburns to dry and itchy skin. In addition, long-term exposure to UV radiation can lead to wrinkling, age spots, and an increased risk of skin cancer. To shield your skin from the sun’s damaging rays, it’s essential to use sun protection. The best way to protect your skin is to use a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30 or higher. &nbsp; <h3>Get Enough Sleep!</h3> As the days start to get longer and spring approaches, we need to take care of our bodies and get enough sleep. When we don’t get enough sleep, it can affect our mental and physical health negatively.  Getting enough sleep can help to improve your mood and energy levels. When we’re tired, we’re more likely to be irritable and find it difficult to concentrate. This can really affect how we interact with others and our overall productivity. When we get enough sleep, we’re more likely to be in a better mood, have more energy and be able to think clearly – all of which will help us to enjoy the spring season. Not getting enough sleep can also affect your mental health. People who don’t get enough sleep can experience increased stress levels, depression, and anxiety. These can all have a negative effect on your physical health. Sleeping enough is also important for our physical health. Not getting enough sleep can negatively affect your immune system. When you don’t get enough sleep, your body isn’t able to fight off infection and illness as well as it normally would, which can make you more prone to getting sick and make it harder to recover. A lack of sleep can also have a negative effect on your heart health. Studies have shown that people who don’t get enough sleep are more likely to have high blood pressure and an increased risk of heart disease. &nbsp; <h3>Closing Thoughts </h3> Spring is a time for renewal and happiness! It is an excellent time of year to try something new and be outside while focusing on the warm weather and leaving winter behind. Focusing on these strategies can help you have a happy, healthy spring! Happy Spring!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Happy-Spring.png</images> <url>https://topdoctormagazine.com/issues/5-strategies-for-a-happy-healthy-spring/</url> </article> <article> <ID>27675</ID> <title>Spring Into Self-Care</title> <publishDate>2023-03-27 22:28:28</publishDate> <description><div class="et_pb_section et_pb_section_231 et_section_regular" > <div class="et_pb_row et_pb_row_233"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_234 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_72 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_216 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_217 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_218 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_237 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Springtime is the perfect time for self-care. After the cold, dark winter months, the days are finally starting to grow longer, the sun is shining brighter, and the weather is getting warmer. While the spring season can be a wonderful time of renewal, for those struggling with seasonal depression, it can also be a difficult time. Self-care is essential for maintaining good mental, physical, and emotional health. In the springtime, it can take on a delightful form. As the sun starts shining brighter and warmer days become more frequent, it can be easier to find time to take care of yourself, especially if you suffer from mental illness. Here are some ideas to help you make the most of the sunshine and warmer weather. &nbsp; <h3>Get outside</h3> It can be hard to motivate yourself when you’re struggling with seasonal depression, but getting outside into the sunshine and fresh air can make a big difference. Even just a few minutes in the sunlight can help to boost your mood and encourage you to be more active. Spending time outdoors has been shown to have various mental health benefits, including reducing stress and anxiety, improving mood, and aiding in the treatment of depression. Going outside is not only good for your physical health but can also benefit your mental health. Going outside can be beneficial for your mental health because it can help to reduce stress and anxiety. Exposure to sunlight, fresh air and natural beauty can help to lower levels of cortisol, the hormone associated with stress. Taking a break from the hustle and bustle of everyday life and being in nature can also provide a sense of peace and tranquility, allowing one to feel more relaxed and at ease. The activities that one can do while outdoors can also help to improve mood. Exercises, such as walking, jogging, swimming, or biking, release endorphins, hormones associated with happiness and improved mood, and also distract from every day worries. &nbsp; <h3>Exercise</h3> Exercise is one of the best ways to combat depression. It increases endorphins, which can lift your mood and help you focus on positive things. Exercising is an essential part of self-care because it can help improve mood, reduce stress, and boost self-esteem. Physical activity has been shown to be an effective way to reduce symptoms of depression and anxiety. In addition, regular exercise can help people improve their sleep quality and reduce fatigue. Mental health benefits of exercise include increased resilience to stress, improved memory and concentration, and enhanced creativity. Exercise can also help reduce symptoms of post-traumatic stress disorder (PTSD). Exercising can improve mood and boost self-esteem by reducing stress hormones, increasing endorphins, and providing physical and psychological benefits. Endorphins are chemicals released in the brain that make you feel good. Exercise can also help reduce anxiety symptoms by allowing people to direct their energy into physical activities rather than worrying or ruminating on their worries. And with springtime occurring, you can exercise outside! &nbsp; <h3>Give Yourself Flowers as Self-Care </h3> Spring is all about blooming flowers, so why not pick some up for yourself? A bouquet of fresh flowers can be an inexpensive way to cheer yourself up and add a touch of beauty to your home. The best part of spring is gathering flowers outside rather than purchasing them if you want! With all the flowers blooming outdoors, why not pick a few and put them in your home for some cheer? Flowers appeal to our sense of smell and sight and can evoke happy emotions when we see or smell them! Certain smells of flowers can even promote relaxation and calming feelings. &nbsp; <h3>Eating Outside</h3> Eating outside is a great way to get some fresh air and get in tune with nature. It offers the perfect self-care opportunity for you to take a break from the hustle and bustle of everyday life and focus on nourishing your body with a healthy meal while enjoying the warm weather. Whether you’re at a picnic in the park or having dinner on your patio, try to make it a priority to get outside and enjoy your meal. Being able to combine some of life’s greatest gifts- the outdoors and food- you are sure to experience a serotonin boost and engage in some healthy self-care. &nbsp; <h3>Incorporate Natural Lighting</h3> Natural lighting has a positive effect on mood, energy levels, and overall wellness. So as the days get longer and the sunlight is more abundant, make sure to take advantage of it. Unfortunately, many LED lighting is unbalanced, which is not the healthiest for your eyes and can lead to eyestrain. By opening some windows, curtains, or blinds to the sunshine outside, you can help your eyesight and improve your mental health and self-care routine! &nbsp; <h3>Closing Thoughts</h3> Self-care looks different for everyone. There are so many varying forms of self-care available to us that it can feel overwhelming to choose one. This spring, try as many forms as you want until you select the perfect one. Spring is a time for renewal and cheerfulness. Incorporate some self-care to promote your well-being!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/self-care.png</images> <url>https://topdoctormagazine.com/issues/spring-into-self-care/</url> </article> <article> <ID>27668</ID> <title>It’s That Time of Year: Seasonal Allergies!</title> <publishDate>2023-03-27 22:13:51</publishDate> <description><div class="et_pb_section et_pb_section_232 et_section_regular" > <div class="et_pb_row et_pb_row_234"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_235 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_73 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_219 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_220 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_221 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_238 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Seasonal allergies affect many people across the U.S. every spring. Allergies are when your system reacts to something that does not bother other people’s systems. Usually, seasonal allergies in the spring are from pollen released by plants. Your typical allergy symptoms include sneezing, coughing, stuffy nose, itchy eyes, and itchy throat.   &nbsp; <h3>Treating Allergies </h3> There are a few approaches anyone suffering from seasonal allergies can take to help subside the allergies. The <a href="https://www.nccih.nih.gov/health/seasonal-allergies-at-a-glance" target="_blank" rel="noopener">National Center for Complementary and Integrative Health </a>says there are four categories science supports in treating: psychological, physical, nutritional, or combinatorial approaches.   <a href="https://www.nccih.nih.gov/health/seasonal-allergies-at-a-glance" target="_blank" rel="noopener">Psychological approaches</a> can include things such as meditation, hypnosis, music therapy, or relaxation therapy. When mixed with physical approaches, there can be some effective treatments. For example, <a href="https://www.nccih.nih.gov/health/seasonal-allergies-at-a-glance" target="_blank" rel="noopener">acupuncture</a> found evidence in 2015 that it can be an extremely effective way to treat seasonal allergies. Research also found that rinsing your sinuses with a neti pot or another form of device to rinse sinuses can be useful in treatment for many.   When it comes to a <a href="https://www.nccih.nih.gov/health/seasonal-allergies-at-a-glance" target="_blank" rel="noopener">nutritional approach,</a> a few studies have found that the herb butterbur can help ease the side effects of seasonal allergies. In addition, a few studies point to honey helping relieve pollen allergies because of the small amounts of pollen that may help people build up a tolerance to it. Honey is also suggested as an anti-inflammatory agent.   &nbsp; <h3>How to Reduce Your Exposure to Allergy Triggers</h3> You can improve your seasonal allergies this spring by <a href="https://www.mayoclinic.org/diseases-conditions/hay-fever/in-depth/seasonal-allergies/art-20048343" target="_blank" rel="noopener">reducing exposure</a> to things that can trigger allergy symptoms!  <ol> <li style="font-weight: 400;" aria-level="1">Stay inside on dry, windy days. These kinds of days have mass amounts of pollen, so staying inside could reduce your symptoms. Your best days to go outside will be right after it rains because the rain clears up some pollen from the air. </li> <li style="font-weight: 400;" aria-level="1">Avoid lawn care activities like mowing, weed pulling, or gardening if you can. These jobs stir up allergens naturally. </li> <li style="font-weight: 400;" aria-level="1">Remove your outer clothes when you come inside. Try to remove any clothes with pollen contact and shower as soon as possible to reduce the pollen in your hair and on your skin. </li> <li style="font-weight: 400;" aria-level="1">This one may be extreme to you, but wearing a face mask if you do outside chores can help reduce your intake of pollen immensely!</li> </ol> &nbsp; <h3>Take Those Extra Steps to Reduce Pollen Exposure</h3> The good thing about seasonal allergies is that because it affects millions a year, you can check your local television stations, newspapers, or the Internet to see the current pollen levels outside. When there are high levels forecasted, you can take allergy medication before exposure to reduce the allergy reactions! You can also use these pollen predictions to avoid the outdoors when needed.   It probably seems impossible to eliminate all the allergens from your home, but there are plenty of ways you can help keep the allergens reduced in your home. By using air conditioning in your house and car, you can create circulation to avoid inhaling as much pollen. You can also invest in a dehumidifier to keep your indoor air dry. Basic cleaning, like wiping down surfaces and vacuuming the floor, can also gather pollen throughout the day to reduce exposure.   &nbsp; <h3>Over the Counter Remedies </h3> Of course, there are always medications that you can take when your home remedies do not quite help the way you need. There are different kinds to try over the counter.  <ol> <li style="font-weight: 400;" aria-level="1"><a href="https://www.mayoclinic.org/diseases-conditions/hay-fever/in-depth/seasonal-allergies/art-20048343" target="_blank" rel="noopener">Oral antihistamines</a> are ones like Zyrtec Allergy, Allegra Allergy, or Claritin. These help relieve itchy noses and throats, sneezing, or watery eyes. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.mayoclinic.org/diseases-conditions/hay-fever/in-depth/seasonal-allergies/art-20048343" target="_blank" rel="noopener">Corticosteroid nasal sprays </a>are medications that aid nasal symptoms temporarily. These include Flonase Allergy Relief, Rhinocort Allergy, or Nasacort Allergy. Long-term use of these products should be discussed with your health provider. </li> <li style="font-weight: 400;" aria-level="1">Cromolyn sodium nasal sprays are ones that ease allergies by blocking the release of immune system agents that cause allergy symptoms. These are best used before allergy exposure begins and must be used between four and six times daily to be truly effective.</li> <li style="font-weight: 400;" aria-level="1">Oral decongestants include Sudafed, Zyrtec-D we Hour, Allegra-D 12 Hour Allergy and Congestion, or Claritin-D. They are primarily helpful for stuffy noses and can help with decongestants. These should be discussed with medical providers before use. </li> </ol> &nbsp; <h3>Prescriptions and Other Treatments for Allergies </h3> Sometimes over-the-counter medication or other home remedy treatments are not enough. When your allergies are far more severe, it may take prescribed medical treatment. Speaking with your doctor can help you figure out what kind of treatment you should look into to treat your seasonal allergies.   Some providers will conduct skin tests or blood tests to find what triggers your symptoms, then be used to find what steps you need to take to avoid the triggers and prescribe the best treatment for your symptoms. Many people utilize allergy shots to ease seasonal allergies! These shots are known as allergen immunotherapy and can reduce the immune system reaction that causes your symptoms. Ask your doctor about this kind of treatment for your seasonal allergies.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Seasonal-Allergies.png</images> <url>https://topdoctormagazine.com/issues/its-that-time-of-year-seasonal-allergies/</url> </article> <article> <ID>27661</ID> <title>Why You Shouldn’t Skip Spring Cleaning This Year</title> <publishDate>2023-03-26 22:01:23</publishDate> <description><div class="et_pb_section et_pb_section_233 et_section_regular" > <div class="et_pb_row et_pb_row_235"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_236 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_74 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_222 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_223 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_224 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_239 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">It’s almost that time of year where people tend to participate in spring cleaning! This dreaded time of year may actually be more beneficial to your health than you realize. It is not just mentally helpful but physically.  Cleaning your house, apartment, condo or living space looks different for everyone, but one thing is for sure- it has incredible benefits for everyone involved. Cleaning is important for your home and even more important for your health. &nbsp; <h2>Ways That Spring Cleaning Can Benefit Your Health </h2> The first way that spring cleaning benefits your health is by simply improving air quality in your home. Throughout the winter season, your home acquires a build up of dust or dirt. Allergens build up the entire winter and can cause breathing or health issues in the spring. Cleaning and clearing out the dust and build up can do wonders for your breathing this spring! This also falls into the idea that cleaning out your space can strengthen your immune system. So many things build up over winter and can irritate your allergies. While spring cleaning you should focus on a few cleaning aspects that will help eliminate these <a href="https://www.healthline.com/health-news/5-health-benefits-of-spring-cleaning#1.-Strengthen-your-immune-system" target="_blank" rel="noopener">allergens from your space</a>.  <ol> <li style="font-weight: 400;" aria-level="1">Vacuum any rugs, cobwebs, curtains, and spaces that you can. This will help eliminate the dust build up and smaller materials not necessarily visible to the human eye. </li> <li style="font-weight: 400;" aria-level="1">Wash bedding, blankets and pillows. Putting pillows on high heat will help <a href="https://www.healthline.com/health-news/5-health-benefits-of-spring-cleaning#1.-Strengthen-your-immune-system" target="_blank" rel="noopener">eliminate dust mites</a>. </li> <li style="font-weight: 400;" aria-level="1">Take shoes off at the door to avoid dragging dust and dirt into the home. </li> </ol> &nbsp; Cleaning spaces consistently and maintaining that cleanliness can eliminate bacterias and germs if done properly. This can result in less sickness in your home and better health overall for anyone who enters your home.  Another way spring cleaning can benefit your health is through reducing stress. Clutter goes hand-in-hand with stress. Seeing the mess and clutter of build up from winter can cause a lot of stress until it is dealt with. Stress can harm your health in more ways than you even realize, so it is best to avoid it by doing the things to avoid it such as spring cleaning.  Clearing and cleaning can also help your focus! Removing distractions and marking things off your “To Do List” can improve your focus immensely. The less distractions for your brain the better your focus will be. Focus and depression are closely related according to some research. By keeping a clean space, depression can be helped at least <a href="https://www.healthline.com/health-news/5-health-benefits-of-spring-cleaning#1.-Strengthen-your-immune-system" target="_blank" rel="noopener">a little.</a>  A final reason you should not skip your spring cleaning this year is because the cleaning can actually reduce the risk of injury for you and anyone who enters your home. Think about how cleaning up the items everywhere can prevent accidents such as tripping and therefore, eliminate injury. Sometimes just cleaning up some space can prevent injuries which is good for everyone for obvious reasons!  &nbsp; <h2>Closing Thoughts </h2> The point is that with Spring Cleaning 2023 almost upon us, it may be time for you to plan out how you want to conduct your cleaning. It can have more benefits than just a clean home. Your health should be prioritized, and spring cleaning may just be one way to do that. By focusing on cleaner habits, your health journey could seriously improve in ways you would not have realized otherwise.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/spring-cleaing.png</images> <url>https://topdoctormagazine.com/issues/why-you-shouldnt-skip-spring-cleaning-this-year/</url> </article> <article> <ID>27654</ID> <title>Beware of Ticks This Spring</title> <publishDate>2023-03-26 21:37:27</publishDate> <description><div class="et_pb_section et_pb_section_234 et_section_regular" > <div class="et_pb_row et_pb_row_236"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_237 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_75 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_225 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_226 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_227 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_240 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">According to the <a href="https://www.cdc.gov/ticks/avoid/on_people.html" target="_blank" rel="noopener">CDC</a>, ticks are a year-round issue but are most active in warmer months which are April to September. Where different kinds of ticks can be found most commonly depends on where you live. The CDC has a link to which ticks are most common in your area <a href="https://www.cdc.gov/ticks/geographic_distribution.html" target="_blank" rel="noopener">here</a>.   &nbsp; <h2>Why Should Ticks Be Avoided? </h2> Ticks can carry serious diseases with them. They can cause Lyme disease and Rocky Mountain spotted fever which can be <a href="https://www.cdc.gov/ncezid/dvbd/media/stopticks.html" target="_blank" rel="noopener">fatal</a>. But that’s not all. Ticks can carry an array of other diseases such as <a href="https://www.cdc.gov/anaplasmosis/" target="_blank" rel="noopener">Anaplasmosis</a>, <a href="https://www.cdc.gov/parasites/babesiosis/" target="_blank" rel="noopener">Babesiosis</a>, <a href="https://www.cdc.gov/ehrlichiosis/" target="_blank" rel="noopener">Ehrlichiosis</a>, <a href="https://www.cdc.gov/stari/" target="_blank" rel="noopener">Southern tick-associated rash illness</a>, <a href="https://www.cdc.gov/relapsing-fever/" target="_blank" rel="noopener">Tick-borne relapsing fever</a>, <a href="https://www.cdc.gov/coloradotickfever/" target="_blank" rel="noopener">Colorado tick fever</a>, <a href="https://www.cdc.gov/powassan/" target="_blank" rel="noopener">Powassan virus infection</a> and <a href="https://www.cdc.gov/tularemia/" target="_blank" rel="noopener">Tularemia</a>.   None of these illnesses or diseases are ideal and some are deadly. Avoiding ticks and knowing how to treat a tick bite if found on the body can be a matter of life and death in some cases.   &nbsp; <h3>Where Are Ticks Found? </h3> Ticks can be found in grassy areas, brush, the woods or even on other animals. Most ticks are found near homes and yards. While avoiding ticks in the outdoors is basically impossible, you can prevent tick bites through the use of tick repellents that are registered with the EPA. The CDC suggests using repellents <a href="https://www.cdc.gov/ncezid/dvbd/media/stopticks.html" target="_blank" rel="noopener">containing DEET, picaridin, IR3535, oil of lemon eucalyptus (OLE), para-menthane-diol (PMD), or 2-undecanone.</a> There is a tool on the <a href="https://www.epa.gov/insect-repellents/find-repellent-right-you" target="_blank" rel="noopener">EPA’s website</a> to find a product to best suit your needs and tell you which ones to use with children.   &nbsp; <h3>Check for Tick Bites </h3> One of the best things you can do to avoid illness from ticks is check for bites once you are indoors. Even as you check the body it is vital to make sure that you are checking everywhere and keeping an eye out for the bites and for the ticks themselves. Showering within two hours of coming indoors can greatly reduce the risk for ticks and bites as well.   While avoiding the bites and ticks all together is obviously the best case scenario, there are times when bites happen and ticks are found. When this happens, the CDC has a list of protocols you should follow.  <ol> <li style="font-weight: 400;" aria-level="1">If a tick is found, remove it immediately. </li> <li style="font-weight: 400;" aria-level="1">Grasp the tick with tweezers, as close to the skin as possible, and pull it out. There is a <a href="https://www.cdc.gov/ticks/removing_a_tick.html" target="_blank" rel="noopener">tick removal page</a> that offers tips and techniques for when a tick is found. </li> <li style="font-weight: 400;" aria-level="1">Watch and know the signs of sickness such as rash or fever in the days and weeks following the bite. Risks for illness depend on different factors so be sure to see a doctor if you become sick, notice a rash or develop a fever. </li> </ol> &nbsp; <h3>Closing Thoughts </h3> Ticks can be a scary thought, but fear not! Avoiding ticks and preventing illness is still possible. When a tick bite or tick is found, knowing the proper treatment is vital in your health. Springtime marks the beginning of tick season so be sure to familiarize yourself with treatments and repellents to have a safe spring!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/ticks-this-spring.png</images> <url>https://topdoctormagazine.com/issues/beware-of-ticks-this-spring/</url> </article> <article> <ID>27647</ID> <title>Is Sunscreen Good for You?</title> <publishDate>2023-03-25 21:08:36</publishDate> <description><div class="et_pb_section et_pb_section_235 et_section_regular" > <div class="et_pb_row et_pb_row_237"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_238 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_76 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_228 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_229 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_230 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_241 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The cold season is at hand, and, as always, our interest in sunscreen goes into a slump, as if the skin-damaging sun rays can't get to us through the winter sky. But this belief is nothing but true. <a href="https://www.skincancer.org/press/winter-sun-safety/" target="_blank" rel="noopener">Medical studies</a> have shown that sun exposure can be more dangerous during the winter season in specific circumstances. As winter is right at our doorstep, we should continue talking about sunscreen use and not just its benefits, but also our concerns surrounding it. &nbsp; <h2>What Are the Benefits of Sunscreen?</h2> What sun exposure does to your skin in your 20s becomes visible as you approach your 40s, although we sometimes associate its effects with the aging process. However, we're ignoring a key aspect: <a href="https://my.clevelandclinic.org/health/diseases/10985-ultraviolet-radiation" target="_blank" rel="noopener">solar radiation</a> has been piling up on your skin for decades, creating wrinkles, uneven texture or pigmentation and darkened spots. Sun exposure hastens natural aging, little by little. The purpose of sunscreen is <a href="https://www.webmd.com/drugs/2/drug-366/sunscreen-topical/details" target="_blank" rel="noopener">to absorb or reflect the sun's UV rays</a>, thus protecting your skin from its harmful effects. Prolonged and frequent sun exposure has been closely linked to <a href="https://my.clevelandclinic.org/health/articles/5240-sun-damage-protecting-yourself" target="_blank" rel="noopener">sunburn, premature aging and even skin cancer</a>. The main health <a href="https://my.clevelandclinic.org/health/diseases/10985-ultraviolet-radiation" target="_blank" rel="noopener">benefits</a> of sunscreen are: <ul> <li style="font-weight: 400;" aria-level="1">It helps prevent sunburns, liver spots and cancer; </li> <li style="font-weight: 400;" aria-level="1">It ensures a proper aging process for the skin.</li> </ul> &nbsp; <h3>What Are the Two Types of Sunscreen?</h3> Sunscreen works as a shield between your skin and the sun's rays by blocking their harmful radiation. There are basically <a href="https://www.insider.com/guides/beauty/is-sunscreen-bad-for-you" target="_blank" rel="noopener">two types of sunscreen</a>, each with different effects and health benefits: <ul> <li style="font-weight: 400;" aria-level="1">Chemical sunscreens: Once applied to the skin, they absorb the sun's radiation and convert it into heat.</li> <li style="font-weight: 400;" aria-level="1">Mineral sunscreens: They reflect a significant part of the sun's radiation.</li> </ul> &nbsp; <h3>How Do We Measure the Effectiveness of Sunscreen?</h3> The effectiveness of particular sunscreen products is measured using the <a href="https://time.com/6084625/sunscreen-safety-regulations/" target="_blank" rel="noopener">SPF</a> (i.e., sun protection factor). High SPF products are more effective at protecting your skin. A sunscreen of <a href="https://www.insider.com/guides/beauty/is-sunscreen-bad-for-you" target="_blank" rel="noopener">at least 30 SPF</a> will suffice if you're going for a casual outdoor stroll. However, consider using a higher SPF sunscreen when planning a sunny beach day. Sunscreen should be a solid part of your <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sunscreen-and-your-morning-routine" target="_blank" rel="noopener">skincare routine</a> when going outdoors — there's no doubt about that. Daily sunscreen usage can prevent severe conditions related to the harmful effects of sun exposure, such as various types of skin cancer. &nbsp; <h2>What Sunscreen Ingredients Should I Avoid?</h2> In later years, a few research papers have cast some doubt concerning the safety of chemical sunscreen. It was discovered that active ingredients such as <a href="https://www.insider.com/guides/beauty/is-sunscreen-bad-for-you" target="_blank" rel="noopener">oxybenzone and octinoxate</a> were absorbed into the body at a higher rate than the FDA-desired limit. Studies have been inconclusive on whether this absorption poses a health risk. <a href="https://time.com/6084625/sunscreen-safety-regulations/" target="_blank" rel="noopener">Some have linked</a> excessive oxybenzone to hormonal changes, as well as kidney and thyroid functions. Breastfeeding mothers must be extra careful with sunscreen because <a href="https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/" target="_blank" rel="noopener">research has concluded</a> that oxybenzone can make its way into their breast milk. Most studies are inconclusive, but one thing is certain: look for sunscreen products with lower levels of oxybenzone. No sunscreen should contain more than <a href="https://time.com/6084625/sunscreen-safety-regulations/" target="_blank" rel="noopener">2.2% oxybenzone</a> in its composition. Besides oxybenzone and octinoxate, there are other ingredients labeled "to be avoided or reduced" by <a href="https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/" target="_blank" rel="noopener">some researchers</a>: <ul> <li style="font-weight: 400;" aria-level="1">Homosalate;</li> <li style="font-weight: 400;" aria-level="1">Octisalate;</li> <li style="font-weight: 400;" aria-level="1">Octocrylene;</li> <li style="font-weight: 400;" aria-level="1">Titanium dioxide and zinc oxide.</li> </ul> &nbsp; Although research disputing the health benefits of chemical sunscreen is inconclusive, people tend to give it credit. For example, people who have used sunscreen regularly rush to mineral sunscreen since <a href="https://www.insider.com/guides/beauty/is-sunscreen-bad-for-you" target="_blank" rel="noopener">there is no evidence mineral sunscreen ingredients get into the bloodstream</a>. One thing to be avoided concerning mineral sunscreen spray products is inhaling them. You don't want titanium dioxide and zinc oxide in your lungs, as they can <a href="https://www.insider.com/guides/beauty/is-sunscreen-bad-for-you" target="_blank" rel="noopener">harm your respiratory system</a>. &nbsp; <h2>Does Sunscreen Affect Marine Life?</h2> <a href="https://oceanservice.noaa.gov/news/sunscreen-corals.html" target="_blank" rel="noopener">Research has pointed out</a> that some ingredients found in sunscreen may affect marine life. Coral reefs, dolphins, algae and fish might suffer in one way or another from sunscreen ingredients such as oxybenzone, octinoxate and titanium dioxide. Therefore, swimmers are advised to search for a sea-friendly sunscreen product. &nbsp; <h2>Are There Any Benefits of Using Sunscreen in Winter?</h2> Unlike us, the sun doesn't take a holiday break during winter. As a result, some solar radiation penetrates the clouds and can reach your skin, as the sun's rays are reflected and intensified by snow. Sunscreen helps block harmful radiation during all seasons, so <a href="https://www.thehealthy.com/skin-health/sun/sunscreen-in-winter/" target="_blank" rel="noopener">don't hesitate to use it</a> regardless of the season. &nbsp; <h2>Should We Use Sunscreen Even at Home?</h2> Consider wearing sunscreen at home, especially if you work near a window through which the sun shines. <a href="https://www.sciencefocus.com/the-human-body/does-sitting-near-a-window-make-your-skin-age-faster/" target="_blank" rel="noopener">Studies</a> have shown that people working near a window for prolonged periods have more wrinkles on the exposed side of the face. A lower SPF sunscreen should do the job! &nbsp; <h2>Keep Your Skin Away From The Sun's Harmful Rays, Even in Winter!</h2> Regularly applied sunscreen can be a lifesaver, as it can prevent malignant skin cancer. Research regarding its safety goes on, and we hope that in a few years, we might have the perfect sunscreen, safe beyond any doubt, both for humans and marine life alike.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/sunscreen.png</images> <url>https://topdoctormagazine.com/issues/is-sunscreen-good-for-you/</url> </article> <article> <ID>27635</ID> <title>What Type of Exercise Should I Do to Have the Best Results?</title> <publishDate>2023-03-25 20:36:14</publishDate> <description><div class="et_pb_section et_pb_section_236 et_section_regular" > <div class="et_pb_row et_pb_row_238"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_239 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_77 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_231 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_232 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_233 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_242 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If your new year resolution for 2023 is to start getting physically active or incorporating exercise into your routine, you should start by identifying your body type. Many people have made the mistake of choosing grueling workouts or hitting the gym every day, only to find that it isn't making any difference. Why? Because they are not considering their bodies' natural capabilities. Every individual is different, and to reach your fitness goals, you need to customize your fitness and diet plan according to your body type. &nbsp; <h2>Why Is Body Type Important?</h2> Before we delve deep into the main topic, let's discuss why your body type is important when choosing an athletic sport or exercise routine. According to <a href="https://www.mdpi.com/1660-4601/18/24/12914" target="_blank" rel="noopener">research</a> conducted in 2021, morphological features play a critical role in sports' accomplishments. For example, when an athlete is being considered for a sport, their physical characteristics must fit the model somatic pattern for that specific sport. Your body composition provides a foundation for improving movement technique and particular physical fitness. Body type assessment consists of a somatotype assessment based on the relationship between body fat and lean body content, reciprocal ponderal index, muscular development and skeleton robustness. Somatotypes provide complete information about the morphology and features of the body. According to this assessment, there are three main body types. &nbsp; <h2>What Are the Three Main Body Types?</h2> <h3>Endomorphs</h3> Typical characteristics include: <ul> <li> Wider body</li> <li> Slower metabolism</li> <li> Heavier bone structure</li> <li> Better strength</li> </ul> Endomorphs are individuals that can gain weight easily but have a harder time losing it. They have lots of muscles and body fat and a wider body structure than other types, such as wider hips, waist and shorter limbs. Although, their increased muscle mass gives them extra strength and stamina to do hardcore workouts or hold postures for longer periods. &nbsp; <h3>Ectomorphs</h3> Typical characteristics include: <ul> <li> Narrow and delicate frame</li> <li> Struggles to gain muscle</li> <li> Faster metabolism</li> <li> Longer and leaner</li> </ul> Ectomorphs are individuals with leaner and longer body frames. They have a faster metabolism than other body types and struggle to gain weight or muscle, which is their ultimate fitness goal. Even if they gain weight, they look thinner, especially in their limbs. Their faster metabolism ensures they stave off fat from accumulating in the body. &nbsp; <h3>Mesomorphs</h3> Typical characteristics include: <ul> <li> Well-defined muscles</li> <li> They can be lean or muscular</li> <li> Small joints, long limbs</li> </ul> Mesomorphs are a combination of both ectomorphs and endomorphs. They can gain and lose weight without extra effort and eat whatever they want without worrying too much. They tend to have a narrow waist, broad shoulders, and round muscle bellies. Aside from these three, there are typical combinations of body types, such as: <ul> <li> Ecto-endomorphs - they are pear-shaped with thin, delicate upper bodies and high-fat storage in the hips and thighs,</li> <li> Endo-ectomorphs - they are apple-shaped with high-fat storage in the mid-section and thin lower bodies.</li> </ul> Identifying your body type can give you an idea about the type of exercise or workout that will generate results within a specified timeframe. Remember, these findings are indicative and not conclusive. Individuals can also be a combination of two body types and, thus, should choose their exercise regime and diet accordingly. &nbsp; <h2>Choosing the Right Type of Exercise According to Your Body Type</h2> <h3>Endomorphs</h3> If you are an endomorph, you can include the following type of exercises or workouts in your routine. Try doing two to four sets of each exercise with a minimum of 15 reps. &nbsp; <h4>Squats</h4> Squats are perfect for this body type as it helps you work various muscles. Although there are multiple variations available, and you can choose according to your preference, we have defined the method for the basic squat below: <ul> <li> Stand upright with your feet slightly wider than shoulder-width apart and your toes pointing outward.</li> <li> Keep your back flat and your core engaged as you bend your knees and sit in a squat position, pushing your hips out. It's best to go down until your thighs are parallel to the ground. </li> <li> Ensure you inhale in a squat and exhale when returning to the initial position.</li> </ul> &nbsp; <h4>Pushups</h4> Pushups are another beneficial compound exercise for individuals with an endomorph body type. <ul> <li> Lie down on the floor and keep your hands under your shoulder.</li> <li> By aligning your head and body, ensure your body is in a plank position.</li> <li> Slowly lower your body towards the floor by bending your elbows. Stop a few inches above the ground. Then push yourself up while engaging your shoulders, legs and glutes and keeping your back straight.</li> </ul> &nbsp; <h4>SST (Steady State Training) </h4> SST is a continuous and steady-effort cardio workout sustained longer than other workout types. It includes jogging, walking, swimming, biking, hiking, etc. These exercises increase aerobic fitness levels and improve heart efficiency, ensuring your muscles get adequate oxygen supply and recover easily. &nbsp; <h3>Ectomorphs</h3> <h4>Strength Training</h4> Ectomorphs are lean and lanky and, thus, should consider strength training to build muscles and avoid injury as they progress in their fitness regime. Strength training exercises include pushups, squats, weight training, cardio and balance exercises. Wight training is ideal for individuals that want to build muscle mass and strength. People should include heavy weights and focus on completing three to five sets of approximately eight to twelve reps for each muscle group. &nbsp; <h4>HIIT (High-Intensity Interval Training)</h4> HIIT is a powerful aerobic cardio workout that works well with every type of exercise. HIIT can be defined as tough bouts of work interspersed with recovery periods. During work, you will push your body to the limit and, thus, can only sustain the exercise for a short period, such as 20 seconds. Moreover, you must give your body ample rest before starting the next reps. HIIT can work with cardio and strength-based workouts, such as running, kettlebell swings, squats, pushups, etc. &nbsp; <h3>Mesomorphs </h3> <h4>Cardio</h4> Since mesomorphs are a combination of the two other body types, they have more leeway and options regarding types of exercises. These individuals tend to gain weight quickly and, thus, must include cardio in their workout routine. The ideal cardio session frequency should be three to five times weekly, for 30 to 45 minutes. You can reduce the number of sessions if you have less body fat. You can also alternate between HIIT or steady-state training sessions according to your endurance levels and how quickly you want to achieve your fitness goals. &nbsp; <h4>Weight Training </h4> Weight training helps you build strength by using weights and providing stress to muscles to help them adapt. Limit your weight training sessions to 30 to 45 minutes, twice or thrice weekly, for best results. &nbsp; <h2>Type of Exercise Based on Body Type - Will It Work? </h2> Whether incorporating physical fitness into your routine to improve your <a href="https://topdoctormagazine.com/research/news/exercise-mental-health/">mental health</a> or weight loss/gain, finding your body type can help you reach your goal faster and easier. It provides a framework to build your exercise routine and pushes you in the right direction. Multiple types of exercises are suitable for different body types, find one that you enjoy, don't push yourself too much, and set realistic goals. Good luck!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Exercises.png</images> <url>https://topdoctormagazine.com/issues/what-type-of-exercise-should-i-do-to-have-the-best-results/</url> </article> <article> <ID>27628</ID> <title>Hot Springs, Dry Saunas, Steam Rooms… Everything You Need to Know!</title> <publishDate>2023-03-24 20:00:02</publishDate> <description><div class="et_pb_section et_pb_section_237 et_section_regular" > <div class="et_pb_row et_pb_row_239"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_240 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_78 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_234 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_235 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_236 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_243 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Hot Springs </h3> Hot springs have been around since the beginning of time, and many people have been soaking in them with or without knowledge of the health benefits that they can offer. Greeks, Phoenicians, Hebrews, and Egyptians all utilized hot springs for bathing communally and sometimes privately and for healing purposes and religious ceremonies.   Mineral-rich waters are the most common health benefit one can expect from hot springs. The kinds and exact measurements of minerals will vary depending on the hot spring. In Oregon, the <a href="https://oregondiscovery.com/hot-springs-health-benefits" target="_blank" rel="noopener">hot springs</a> mostly contain sulfur, calcium, sodium, boron, magnesium, selenium, potassium, bromine, fluorine, and iron. Absorption through the skin during a soak can have multiple health benefits. Depending on the hot spring you visit, you can absorb different minerals.   When it comes to other health benefits besides just mineral soaking, the heat from the hot springs itself can be extremely beneficial. The heat can improve blood circulation and rejuvenation, while the circulation helps relieve pains in muscles or joints. Soaking in hot springs is also linked to a good night’s sleep because they raise the body temperature and cool rapidly, allowing for a deeper sleep.   Soaking in a hot spring can also detox your skin. High amounts of silica in the water can soften rough, dry skin. The high mineral content of sulfur has been proven to help psoriasis, acne, and eczema as well.   &nbsp; <h3>Steam Rooms</h3> A sauna is an enclosed room with high temperatures and sometimes added humidity. Steam rooms generate humidity between 95-100%, with temperatures kept between 100-120 degrees Fahrenheit. The difference between a sauna and a steam room is the moisture levels. In a sauna, you get dry heat, whereas, in a steam room, you get high levels of humidity for a wet kind of heat.   Steam rooms can improve many things in the body, like circulation, lower blood pressure, reduce stress, clear congestion, promote skin health, burn calories, and even remove toxins. So long as you stay hydrated, stay in for about 10-20 minute intervals, and do it about two or three times a week, you could see many benefits to a steam room.   &nbsp; <h3>Dry Saunas </h3> Dry saunas have similar health benefits to steam rooms or wet saunas, but a particularly interesting <a href="https://www.healthline.com/health/dry-sauna-benefits#benefits" target="_blank" rel="noopener">study in 2015</a> found that dry heat saunas reduce the risk of sudden cardiac death, coronary heart disease, cardiovascular diseases, and general mortality. Regular use of dry saunas can help with chronic fatigue and pain, and allergic rhinitis.   Some studies found that any athletic person who exercises often can benefit immensely from spending consistent time in the sauna. It can promote healthier detox and exercise performance when used properly.   People who suffer from psoriasis can find some relief in dry saunas. <a href="https://www.health.harvard.edu/staying-healthy/saunas-and-your-health" target="_blank" rel="noopener">Harvard Health</a> reported that some people found relief through dry saunas. Asthma also saw improvement when paired with regular sauna going.   &nbsp; <h3>Dry Sauna or Steam Room? </h3> So, even though the health benefits of dry saunas and steam rooms can be similar in some ways, there are different reasons why you should choose your sauna or steam room wisely. Because the main difference in saunas is dry versus wet air, the health benefits of a steam room differ from a dry sauna.   Steam rooms improve circulation, loosen muscles, promote skin health, and help with congestion. Consult a healthcare professional before choosing your sauna or steam room. With the array of health benefits being offered, it’s imperative to know what health benefits would be ideal for your body and if you are choosing the right one!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Hot-Springs.png</images> <url>https://topdoctormagazine.com/issues/hot-springs-dry-saunas-steam-rooms-everything-you-need-to-know/</url> </article> <article> <ID>27621</ID> <title>Food Additives Banned in Europe but Not America</title> <publishDate>2023-03-24 19:45:32</publishDate> <description><div class="et_pb_section et_pb_section_238 et_section_regular" > <div class="et_pb_row et_pb_row_240"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_241 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_79 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_237 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_238 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_239 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_244 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In August 2022, the European Commission banned titanium dioxide, a food additive. This preservative remains legal and unbanned in the U.S. With countries that many assume are similar in many aspects, what would prompt Europe to ban titanium dioxide and the U.S. to not?   According to some <a href="https://www.everydayhealth.com/diet-nutrition/why-are-some-food-additives-that-are-banned-in-europe-still-used-in-the-us/" target="_blank" rel="noopener">sources</a>, the reason that the U.S. may not ban the same things that Europe does is due to the approach each takes. Some argue that Europe considers possibilities for potential risks, whereas the U.S. focuses more on the probability that a substance will cause harm. Europe has a reviewing system for food chemicals where it reevaluates foods that use previously approved <a href="https://www.everydayhealth.com/diet-nutrition/why-are-some-food-additives-that-are-banned-in-europe-still-used-in-the-us/" target="_blank" rel="noopener">chemicals</a>.   With different standards and procedures, it can be interesting to see what foods or additives are banned in Europe but legal in the U.S.  &nbsp; <h2>What Foods Are Banned in Europe but Not the U.S.? </h2> Mountain Dew. Brominated Vegetable Oil is a food additive found in some citrus sodas, including Mountain Dew. Bromine is a key ingredient in this additive and is banned in Europe due to it having the potential to cause irritated skin and mucous membranes, headaches, memory loss, or affect balance.   &nbsp;  Skittles. These candies are banned in both Norway and Sweden because they contain the artificial colors yellow 5 and yellow 6. They are thought to cause allergic reactions and hyperactivity, especially in children. Skittles are not exactly banned in Europe, but they are instead altered to be made with coloring found in fruits and vegetables or spices. Anything containing yellow 5 or 6 in Europe must contain the <a href="https://www.eatthis.com/american-foods-products-banned-in-other-countries/" target="_blank" rel="noopener">phrase</a> “May have an adverse effect on activity and attention in children."  &nbsp;  Milk containing rBGH or rBST. rBGH, also known as rBST, is a synthetic, man-made growth hormone in some milk that is used to increase milk production. This hormone is banned in both Europe and Canada because of the risks it poses, such as cancer. Luckily, as time continues and research is conducted, fewer and fewer dairy farms use this growth hormone.   &nbsp;  Azodicarbonamide. This chemical compound is not banned by the FDA but is illegal to use in Europe, Australia, and Singapore. Not to mention that azodicarbonamide is a chemical used to make <a href="https://www.eatthis.com/american-foods-products-banned-in-other-countries/" target="_blank" rel="noopener">yoga mats and shoe soles</a>. It is often used as a whitening agent in bread dough and cereal flours but has been linked to respiratory issues and a few other health problems.   &nbsp;  Instant Mashed Potatoes. These have been banned in the Europe Union because instant mashed potatoes often contain a preservative called Butylated Hydroxyanisole (BHA), also used in rubber and wax food packages. The countries that have banned this preservative have reasoned it to be a potential <a href="https://www.eatthis.com/american-foods-products-banned-in-other-countries/" target="_blank" rel="noopener">human carcinogen.</a>   &nbsp;  Ractopamine in Pork. The drug ractopamine is used in the majority of pigs in the U.S. but is banned in 160 nations, including Europe. Because ractopamine is used in pig farms, many other countries cannot buy pork from the U.S. It is linked to affecting the cardiovascular system, causing hyperactivity and increased heart rates.   &nbsp;  Beef. Hormone-grown beef in the U.S. is not sold to Europe due to the synthetic hormones used to promote cattle growth. Some of these hormones include Zeranol, Trenbolone Acetate, and Melengestrol Acetate. They are linked to an increased risk of breast and prostate cancer. Federal regulations prohibit hormones in both pork and poultry but do not regulate beef as much. Organic beef can provide beef without growth-promoting hormones in the U.S.  As you look at foods when shopping, it is good to check the ingredients and where the items come from. Just because something is labeled as “healthy” or “organic,” it is a good idea to check where and what some ingredients are. There are reasons that Europe bans some food additives and hormones compared to what the U.S. bans. Being educated in hormone use and additives in your foods can only benefit your future health! Do your research before purchasing an item with unrecognizable ingredients.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/What-Chemicals-are-banned.png</images> <url>https://topdoctormagazine.com/issues/food-additives-banned-in-europe-but-not-america/</url> </article> <article> <ID>27609</ID> <title>Vitamin D: Everything You Need to Know</title> <publishDate>2023-03-24 19:23:32</publishDate> <description><div class="et_pb_section et_pb_section_239 et_section_regular" > <div class="et_pb_row et_pb_row_241"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_242 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_80 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_240 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_241 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_242 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_245 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Vitamin D is a nutrient we need to consume and a hormone the human body creates. Vitamin D is a fat-soluble vitamin known chiefly for helping absorb and retain calcium and phosphorus, which are vital for building strong bones. Vitamin D can also reduce inflammation and help keep infections at bay.  Few foods naturally have vitamin D, but some are fortified with it. Supplements are widely used to increase vitamin D intake but come in two forms: vitamin D2 and vitamin D3, which are naturally occurring forms in the sun’s ultraviolet-B (UVB) rays. Vitamin D production in the skin can be limited depending on where someone lives. For example, if there are long winters or sunlight is limited, people have a higher chance of being deficient in vitamin D. People with darker skin or higher amounts of melanin tend to have lower vitamin D levels because melanin reduces the production of vitamin D.  &nbsp; <h3>Do You Have a Vitamin D Deficiency? </h3> A vitamin D deficiency essentially means that you do not have enough vitamin D in your body and can cause issues with your bones and muscles. As mentioned previously, vitamin D is vital in your nervous, musculoskeletal, and immune systems. In addition, vitamin D deficiency often affects anyone over the age of 65 who has darker skin.  &nbsp; If you have a vitamin D deficiency, there are a few things you can do:  <ul> <li style="font-weight: 400;" aria-level="1">Increase your sun exposure. </li> <li style="font-weight: 400;" aria-level="1">Eat foods rich in vitamin D.</li> <li style="font-weight: 400;" aria-level="1">Take a vitamin D supplement. </li> </ul> &nbsp; Anyone can experience vitamin D deficiency, but it tends to affect those with higher melanin content and cultures that cover their bodies entirely from the sun, such as Middle Eastern countries. It affects about <a href="https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency" target="_blank" rel="noopener">1 billion people</a> worldwide, and 35% of adults in the U.S. experience vitamin D deficiency.  Vitamin D deficiency symptoms in children include incorrect bone growth, muscular weakness, bone pain, or joint deformities. As for adults, the signs may be fatigue, bone pain, muscle weakness, cramps, or even <a href="https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency" target="_blank" rel="noopener">mood changes</a>. Of course, it is also possible to have no symptoms. Discuss any concerns with a medical professional.  Different medical conditions or causes of vitamin D deficiency, such as weight-loss surgeries or medications exist. Cystic fibrosis, Crohn’s, and celiac disease can prevent a person from absorbing enough vitamin D. Obesity can also lower vitamin D levels because fat cells keep vitamin D isolated. Kidney or liver disease can reduce the enzymes needed to change vitamin D to a useful form.  <a href="https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency" target="_blank" rel="noopener">Medications</a> such as laxatives, steroids, cholesterol-lowering drugs, seizure-preventing drugs, rifampin, and orlistat are all medications that can lower vitamin D levels.  &nbsp; Incorporating vitamin D naturally into one’s diet can be difficult as few foods naturally have vitamin D in them. Some include:  <ul> <li style="font-weight: 400;" aria-level="1">Fatty fish (like tuna, salmon, and sardines)</li> </ul> <ul> <li style="font-weight: 400;" aria-level="1">Rainbow Trout</li> <li style="font-weight: 400;" aria-level="1">Beef Liver</li> <li style="font-weight: 400;" aria-level="1">Mushrooms</li> <li style="font-weight: 400;" aria-level="1">Egg yolk</li> <li style="font-weight: 400;" aria-level="1">Cod Liver Oil </li> </ul> &nbsp; Some vitamin D fortified foods include:  <ul> <li style="font-weight: 400;" aria-level="1">Cow Milk</li> <li style="font-weight: 400;" aria-level="1">Soy, almond, or oat milk </li> <li style="font-weight: 400;" aria-level="1">Cereals</li> <li style="font-weight: 400;" aria-level="1">Orange juice</li> <li style="font-weight: 400;" aria-level="1">Yogurt or dairy products </li> </ul> &nbsp; <h3>Can You Consume Too Much Vitamin D? </h3> Consuming too much vitamin D can be an issue as well. It is difficult to get too much vitamin D from the sun. However, vitamin D toxicity can lead to <a href="https://my.clevelandclinic.org/health/diseases/14597-hypercalcemia" target="_blank" rel="noopener">hypercalcemia</a> which is when one has too high of calcium in their blood. This is rare, but the symptoms include:  <ul> <li style="font-weight: 400;" aria-level="1">Nausea </li> <li style="font-weight: 400;" aria-level="1">Increased thirst </li> <li style="font-weight: 400;" aria-level="1">Bad appetite</li> <li style="font-weight: 400;" aria-level="1">Constipation </li> <li style="font-weight: 400;" aria-level="1">Disorientation </li> <li style="font-weight: 400;" aria-level="1">Weakness</li> <li style="font-weight: 400;" aria-level="1">Impaired balance </li> <li style="font-weight: 400;" aria-level="1">Confused speech</li> </ul> Vitamin D is vital to our survival, but overconsumption can be bad as well. Before starting a supplement, speak with your healthcare provider. Consult them if you feel that you may have a vitamin D deficiency.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/vit-b.png</images> <url>https://topdoctormagazine.com/issues/vitamin-d-everything-you-need-to-know/</url> </article> <article> <ID>27601</ID> <title>Unexpected Healthy Foods You Might Not Have Heard Of</title> <publishDate>2023-03-23 15:07:10</publishDate> <description><div class="et_pb_section et_pb_section_240 et_section_regular" > <div class="et_pb_row et_pb_row_242"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_243 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_81 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_243 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_244 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_245 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_246 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Diversifying the types of foods that we eat can have tangible benefits for ourselves and the environment. <a href="https://www.cbd.int/agro/whatis.shtml" target="_blank" rel="noopener">Agrobiodiversity (a portmanteau of agriculture and biodiversity)</a> refers to the interplay between biodiversity, food and agriculture, such as the genetic variance of animals, plants and fungi farmed for consumption.  <a href="https://www.fao.org/3/y5609e/y5609e02.htm" target="_blank" rel="noopener">According to the Food and Agricultural Organization of the United Nations (FAO)</a>, 75% of the world's food is sourced from merely five animal and 12 plant species, indicating worryingly low levels of agrobiodiversity. <a href="https://www.agrirs.co.uk/blog/2021/11/the-importance-of-agrobiodiversity?source=google.com" target="_blank" rel="noopener">A lack of agrobiodiversity</a> can compromise human food security by lowering the availability of sustenance and causing food shortages. The same problem arises if the soil composition required to grow one of these plants is unattainable due to changes in the atmosphere.  The best way to mitigate these problems is to increase agrobiodiversity levels by consuming diverse types of food, thereby increasing the demand and, subsequently, the supply of more animal and plant species.  In addition to environmental, economic and food security benefits, eating diverse, healthy foods benefits the body. Studies have found that diversifying one's diet can reduce the chances of developing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6894732/">obesity</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336534/" target="_blank" rel="noopener">metabolic syndrome</a>.  To facilitate the diversification of diets across the globe and bolster agrobiodiversity and health levels, here are some unexpected healthy foods to add to your plate.  &nbsp; <h2>Amaranth Is the Grain Healthy Food You Didn't Know You Needed</h2> Amaranths are a group of plants cultivated for their edible seeds. Officially classed as a pseudocereal, <a href="https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/amaranth-may-grain-month" target="_blank" rel="noopener">amaranth has been consumed by humans for at least thousands of years</a>, with archaeological evidence suggesting the plant was domesticated around 6,000 years in Central and South America.  <a href="https://topdoctormagazine.com/issues/5-teas-that-may-support-the-immune-system/" target="_blank" rel="noopener">Amaranth is versatile in terms of its culinary applications</a> and can be used in salads or polenta. Amaranth flour can make pancakes, crackers, brownies and many other delicious treats!  &nbsp; <h3>The Health Benefits of Amaranth</h3> <a href="https://ift.onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2012.02645.x">According to a paper published in the Journal of Food Science</a>, amaranth has a high protein concentration compared to other grains, ranging between 12.50-18.19%. Amaranth has immense nutritional value due to its amino acid profile, <a href="https://www.researchgate.net/figure/Amino-acid-composition-for-amaranth-and-quinoa-grains_tbl1_262712954" target="_blank" rel="noopener">which supersedes</a> that of another highly touted health food — quinoa.  The antioxidant properties of amaranth are widely heralded, <a href="https://pubmed.ncbi.nlm.nih.gov/22515252/" target="_blank" rel="noopener">with some studies noting</a> its potential to positively impact cholesterol levels and the immune system while improving anemia and hypertension symptoms.  &nbsp; <h3>The Agricultural Benefits of Amaranth</h3> Amaranth is a notoriously sturdy crop, previously <a href="https://www.theguardian.com/environment/2021/aug/06/ancient-grain-amaranth-food-trend-indigenous" target="_blank" rel="noopener">having shown resistance</a> to Monsanto's infamous Roundup. Moreover, <a href="https://www.foodunfolded.com/article/amaranth-a-staple-of-the-past-and-a-crop-for-the-future" target="_blank" rel="noopener">amaranth has an assortment of traits</a> that make it easy to grow and resilient in the face of adversity, such as its ability to withstand droughts, frost and poor-quality soil due to its high photosynthetic rate.  &nbsp; <h2>Holy Basil Has Been a Mainstay of Ayurvedic Medicine for Thousands of Years</h2> Ocimum tenuiflorum, more casually referred to as holy basil, earned its name due to <a href="https://www.britannica.com/plant/holy-basil" target="_blank" rel="noopener">its sacred status in Hinduism</a>. The native herb to the Indian subcontinent is called Tulsi in Hindi.  <a href="https://www.verywellhealth.com/holy-basil-4766587" target="_blank" rel="noopener">Holy basil leaves</a> are primarily used for human consumption, with some preferring it in a tea form while others extract essential oils from it. The leaves are also used in some Indian dishes to impart a bitter and spicy flavor.  &nbsp; <h3>The Health Benefits of Holy Basil</h3> <a href="https://www.hindawi.com/journals/ecam/2017/9217567/" target="_blank" rel="noopener">A literature review published in the Evidence-Based Complementary and Alternative Medicine journal</a> notes that holy basil can alleviate psychological stress and improve the symptoms of metabolic syndrome and diabetes. <a href="https://topdoctormagazine.com/issues/what-are-the-most-common-intermittent-fasting-types/" target="_blank" rel="noopener">Another study</a> found that holy basil improves cognitive function.  &nbsp; <h3>The Agricultural Benefits of Holy Basil</h3> <a href="https://www.thespruce.com/holy-basil-plant-profile-5184884" target="_blank" rel="noopener">Holy basil is relatively easy to cultivate</a> from seeds, seedlings or cuttings and can grow year-round in most regions in the U.S. as an indoor plant.  &nbsp; <h2>Aronia Berries Are an Indigenous American Traditional Medicine for the Ages</h2> Aronia berries, also known as chokeberries, have been used as <a href="https://aroniaplus.de/en/aronia-berries/history/" target="_blank" rel="noopener">traditional medicine by indigenous American</a> tribes for hundreds of years. Indigenous Americans included Aronia berries in pemmican mixtures, a combination of meat, tallow and dried berries that could be stored for long periods.  Aronia berries can be eaten fresh but can be uncomfortably sour. As such, <a href="https://www.aroniaberry.ca/blog/easy-ways-add-aronia-berries-into-your-diet/" target="_blank" rel="noopener">making jams or syrups</a> can be a great way to incorporate them into one's diet.  &nbsp; <h3>The Health Benefits of Aronia Berries</h3> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6152740/" target="_blank" rel="noopener">A study published in the Molecules journal</a> found that Aronia berries can help prevent and manage chronic diseases such as metabolic and cardiac disease through their antioxidant activity. <a href="https://pubmed.ncbi.nlm.nih.gov/31152545/" target="_blank" rel="noopener">Another study</a> found that Aronia berry consumption boosted vascular function and the presence of desirable gut bacteria.  &nbsp; <h3>The Agricultural Benefits of Aronia Berries</h3> <a href="https://www.extension.iastate.edu/news/2008/jul/423102.htm" target="_blank" rel="noopener">According to Iowa State University</a>, Aronia berries are considered a space-friendly crop that can boost local industry. <a href="https://extension.umaine.edu/agriculture/aronia/" target="_blank" rel="noopener">The University of Maine</a> describes the Aronia berry plant as hardy and capable of enduring harsh, cold weather.  &nbsp; <h2>Celeriac Adds a New Twist to a Well-Known Food</h2> <a href="https://www.thespruceeats.com/celery-root-in-german-cuisine-1446924" target="_blank" rel="noopener">Celeriac</a> is a type of celery grown to harvest a bulbous, root-like stem. Celeriac has a similar taste and flavor to the more common variants of celery but with a potato-like flesh and consistency, cementing its place as a potato replacement in low-carb recipes.  &nbsp; <h3>The Health Benefits of Celeriac</h3> <a href="https://www.asohm.com.au/the-health-benefits-of-celeriac-root/" target="_blank" rel="noopener">Celeriac is known to help manage</a> ailments of the nervous system and improve the symptoms of rheumatism and arthritis. <a href="https://www.healthline.com/nutrition/celeriac#nutrition" target="_blank" rel="noopener">Celeriac is also high in fiber</a> and vitamins (vitamins C, K and B6 and minerals such as phosphorus, potassium and manganese).  &nbsp; <h3>The Agricultural Benefits of Celeriac</h3> <a href="https://www.sciencedirect.com/science/article/pii/S0048969719319758" target="_blank" rel="noopener">A study of 56 different vegetables</a> grown in the U.K. found that celery, cabbage and Brussels sprouts were the most environmentally sustainable vegetables.  &nbsp; <h2>Mung Beans Are a Truly Ancient Superfood</h2> Hailing from the Indian subcontinent, Mung beans are thought to have been <a href="https://agritrop.cirad.fr/582490/7/ID582490_ENG.pdf" target="_blank" rel="noopener">domesticated as far back as 1,500 B.C</a>. They are part of the legume family and are often boiled and drained before being served.  &nbsp; <h3>The Health Benefits of Mung Beans</h3> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627095" target="_blank" rel="noopener">A Chinese study</a> found that mung beans contain compounds that mitigate hypertension, some cancers and hyperglycemia. <a href="https://www.researchgate.net/publication/338233304_A_short_review_of_health_benefits_and_nutritional_values_of_mung_bean_in_sustainable_agriculture" target="_blank" rel="noopener">Another Chinese study</a> found that mung beans are high in easily digestible protein and vitamins.  &nbsp; <h3>The Agricultural Benefits of Mung Beans</h3> There is extensive research that attests to the agricultural and socioeconomic benefits of mung bean cultivation. <a href="https://agricultureandfoodsecurity.biomedcentral.com/articles/10.1186/s40066-020-00260-y" target="_blank" rel="noopener">A study of governmental funding of mung bean research</a> in Myanmar found that the governmental return on investment (ROI) was at least 27%, creating financial benefits and increasing food security in the region. <a href="https://www.scirp.org/journal/paperinformation.aspx?paperid=85655" target="_blank" rel="noopener">A study published in the American Journal of Plant Sciences</a> lauds mung bean crops as a solution to droughts, soil with depleted mineral content and atmospheric nitrogen levels.  &nbsp; <h2>Nori Is a Historical Japanese Food With Significant Potential for the Future</h2> <a href="https://marutaka-nori.co.jp/en/nori1.html" target="_blank" rel="noopener">Nori use in Japan dates back to at least 702</a>, as mentioned in a tax law produced in that year, but its consumption most likely predates this date considerably. Nori is a type of dried Japanese seaweed used in sushi, soups, noodles and rice dishes, often being toasted before use..  &nbsp; <h3>The Health Benefits of Nori</h3> <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123876690000028?via%3Dihub" target="_blank" rel="noopener">A study in the Advances in Food and Nutrition Research journal</a> notes that Nori contains many beneficial compounds, such as various vitamins, minerals, amino acids and high fiber content. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7738648/" target="_blank" rel="noopener">Another study from the Journal of Epidemiology</a> found Nori can effectively prevent high blood pressure in children.  &nbsp; <h3>The Agricultural Benefits of Nori</h3> <a href="https://greenstarsproject.org/2019/11/29/seaweed-nutrition-sustainability-health-benefits/" target="_blank" rel="noopener">Nori holds many agricultural benefits over land-based crops</a>. It does not require land space to grow and doesn't require fertilizer, pesticides or freshwater. Additionally, seaweed is known to remove carbon dioxide from the atmosphere, thereby alleviating global warming.  &nbsp; <h2>Hemp Seed Nuts</h2> As the use of hemp plants becomes increasingly destigmatized (such as in textiles and biodiesel), more research begins to shed light on the potential benefits of the non-psychoactive components of the cannabis plant.  Hemp seed nuts are the seeds of the cannabis plant, but consuming them does not produce any psychoactive effects. Hemp seed nuts can be mixed with cereals, smoothies, salads and yogurts to add a crunchy texture and a delicious, nutty flavor.  &nbsp; <h3>The Health Benefits of Hemp Seed Nuts</h3> <a href="https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds#TOC_TITLE_HDR_2" target="_blank" rel="noopener">Hemp seed nuts are exceptionally nutritious</a>, as they contain healthy fats (such as omega-3 and omega-6), minerals, vitamins and a high protein concentration. Consuming hemp seed nuts is known to lead to improved digestive and cardiac health benefits.  &nbsp; <h3>The Agricultural Benefits of Hemp Seed Nuts</h3> <a href="https://www.gaiaca.com/what-to-do-with-hemp-biomass/" target="_blank" rel="noopener">The cannabis plant has numerous uses</a> outside of the consumption of hemp seed nuts. Growing cannabis crops is space efficient. Hemp fibers can be used in textiles, while hemp seed oil can be used in various types of biodiesel.  &nbsp; <h2>Unexpected Healthy Foods Are a Great Way to Diversify Your Plate</h2> The aforementioned healthy foods are diverse, and everyone should find a few that they find easy to implement in their cooking and eating regimen. Doing so will not only expand your culinary palette but potentially benefit your health and the planet.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Unexpected-Healthy-Foods.png</images> <url>https://topdoctormagazine.com/issues/unexpected-healthy-foods-you-might-not-have-heard-of/</url> </article> <article> <ID>27592</ID> <title>Breaking Down 20th Century Diets: The Good and The Bad</title> <publishDate>2023-03-22 14:34:06</publishDate> <description><div class="et_pb_section et_pb_section_241 et_section_regular" > <div class="et_pb_row et_pb_row_243"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_244 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_82 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_246 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_247 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_248 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_247 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The word “diet” has become a buzzword among U.S. citizens. Over the last few years, there has been an abnormally forceful push for fitness and health prioritization. But with so many diets out there to try, which ones are actually good for you? Are there diets over the years that should make a comeback, and are there diets that should never be normalized again?  Before diving into some diets from over the years, it should be established that rapid weight loss is not sustainable, and quick diets are not healthy for the human body. If you succumb to these fad diets, the odds are that you will gain back that weight very quickly. Additionally, diets paired with no exercise are usually not good for the human body.  &nbsp; <h3>The Banting Diet </h3> In the early 1900s, an English man named William Banting used this diet to help him lose weight when he was considered obese. Once his success was shown, the Banting Diet appeared in health magazines and health manuals. The diet focused on high protein intake and low carbohydrates while particularly<a href="https://www.liverpool.ac.uk/history/news/articles/low-carb-no-sugar-no-fat-the-fad-diets-popular-in-the-20th-century?" target="_blank" rel="noopener"> avoiding</a> pork, beer, potatoes, and bread. The Banting Diet focused on avoiding carbs as much as possible, which set the trend for low-carb diets.  When the 1920s feminine ideal of the “New Woman” emerged, this diet basis regained popularity. Eliminating carbs became a norm in women’s health magazines and in the diets of women in particular during that era.  The idea of eliminating carbs altogether is not a very sustainable way to lose weight, nor is it necessary to see results. Eliminating carbohydrates from your diet means losing most whole grains, fruits, and vegetables, which all hold essential nutrients for the human body. Therefore, it is necessary to acknowledge that eliminating carbs can help you lose weight, but it is not a sustainable way to live and is unnecessarily difficult to do. <a href="https://www.healthline.com/nutrition/no-carb-diet#weight-loss" target="_blank" rel="noopener">Rapid weight loss</a> can be seen in the first few weeks due to a drop in water weight. However, some research shows that no-carb diets are ineffective for long-term weight loss.  &nbsp; <h3>The F Plan Diet </h3> In the 70s and 80s era, fitness and aerobics became a big push along with dieting. The F Plan Diet was a popular one during this era and emphasized high fiber and low calories to achieve the beauty standard. It advised that people eat the following: muesli for breakfast, salads for lunch, and lean meats for dinner. This diet was created by Audrey Eyton, who founded Slimming Magazine. In 1983, her book F-Plan Diet was in the top 10 best-selling books in America for April and May. Her book focused on leaving diets at 1,500 calories or less per day while eating more than the recommended amount of dietary fiber. The idea of eating high-fiber diets was to make one feel fuller for longer and reduce overeating.  Higher fiber diets are good for you as eating high fiber can help with weight loss, create gut bacteria, and regulate bathroom use. There are many ways to include more fiber in your diet as you plan your meals. Conduct a quick Google search to find high-fiber foods! &nbsp; <h3>Calorie Deficit Diet</h3> Calorie deficit diets are nothing new in the diet world. However, there has been a huge push for this particular form of eating over the past few years. The diet works in this way: eating fewer calories so that you burn more calories than you consume day-to-day. It does not regulate what foods you can eat and not eat, nor does it focus on anything except caloric intake.  The amount of calories that one should consume daily depends on a few factors such as activity levels, age, and weight loss goals. You can use a calorie deficit calculator to find the proper amount of calories you should strive for in this diet.  One issue with only focusing on caloric intake is that this diet does not focus on other nutrients needed for the body, such as fiber, protein, fats, or other macronutrients needed to function. Therefore, it is essential not to neglect other nutrients you need to survive and function when utilizing this diet.  &nbsp; <h3>The Mediterranean Diet </h3> Doctors may have prescribed the Mediterranean Diet to you if you have heart disease or high blood pressure. It is often promoted to decrease the risks of these diseases and dementia. Essentially, the Mediterranean Diet is a primarily<a href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/" target="_blank" rel="noopener"> plant-based diet</a> that includes a daily intake of whole grains, olive oil, fruits, vegetables, beans, nuts, herbs, and spices. Meat is eaten in small portions, with preferred proteins being fish or seafood. The diet emphasizes healthy fats such as olive oils, fish, nuts, avocados, and other foods high in omega-3 fatty acids.  The good news with the Mediterranean Diet is that research shows consistently that it is effective in reducing the risk of <a href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/" target="_blank" rel="noopener">cardiovascular disease</a>. The downside of this diet is that it risks a higher calorie intake because of the lack of portion sizes recommended and certain foods that are high in calories. Excessive calorie intake can lead to weight gain. If the Mediterranean Diet is used in proper conjunction with caloric intake, it can promote healthy living along with weight loss.  &nbsp; <h3>The Keto Diet </h3> The Keto Diet forces your body to use ketone bodies for fuel instead of relying on sugar from carbohydrates. This diet forces people to consume fewer than 20-50 grams of carbs daily. It also has a high-fat requirement meaning that those using this diet must consume fat at every meal. Based on a 2,000-calorie diet, one can expect to consume 165 grams of fat a day. A few unsaturated fats are allowed, but the Keto Diet focuses most on saturated fats from oils to function.  This diet comes with an array of health risks. High saturated fats can lead to heart disease and high cholesterol. It can also lead to nutrient deficiency very quickly if you do not eat a variety of vegetables, grains, and fruits. This diet can lead to liver problems, kidney problems, and constipation. It is important to consult a medical professional before beginning the Keto Diet.  &nbsp; <h3>Fad Diet Warning</h3> Fad diets are everywhere. What works for one person may not work for another in terms of weight loss and living healthier. While it is easy to fall into the world of fad diets, it is important to remember that everyone’s body and lifestyles are different. What works well for one person may not work for you.  Your desires for your body and health should be considered when looking for a way to reach your goals. Research the diet you are considering and consult a medical professional before beginning an extreme diet. The last thing you want to do on your wellness journey is having the opposite effect you were looking for just because you decided to copy someone else’s diet plan!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/20th-century-diets.png</images> <url>https://topdoctormagazine.com/issues/breaking-down-20th-century-diets-the-good-and-the-bad/</url> </article> <article> <ID>27582</ID> <title>Healthy Pre-Workout Snacks To Help You Stay In Shape</title> <publishDate>2023-03-22 14:16:56</publishDate> <description><div class="et_pb_section et_pb_section_242 et_section_regular" > <div class="et_pb_row et_pb_row_244"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_245 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_83 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_249 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_250 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_251 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_248 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Consistently exercising is the best way to improve your health and fitness while maintaining overall wellness. However, the food you consume before you start your exercise can have a major impact on your performance during the workout.   Your body performs at its optimal level if it gets the targeted nutrients and energy before you start an intense workout. Consuming the right food before you head to the gym can ensure you train longer and achieve your goals.   Understanding what makes a good snack before the workout and planning can allow you to get the most out of your exercise routine.   &nbsp; <h2>Creating a Good Pre-Workout Snack</h2> The key to eating right before you start exercising is ensuring you give your body sufficient energy to fuel the entire workout without overloading calories. Many try to avoid this by exercising on an empty stomach, which can negatively impact the workout. It can result in weakness, lightheadedness and even increase the risk of an injury.   If working out between meals, many individuals already have sufficient <a href="https://academic.oup.com/nutritionreviews/article/76/4/243/4851715?login=false" target="_blank" rel="noopener">glycogen stored to fuel a good workout</a> without eating snacks. However, you need to ensure you don't run out of this glycogen, which could interfere with your workout, causing extreme fatigue and weakness.   To avoid this, it is important to fuel your body with proper nutrition to make the most of your workout and reap the benefits.   &nbsp; <h2>12 Healthy Pre-Workout Snacks </h2> While there are multiple healthy snacks you can consume before a workout, here are some popular ones that can energize you and prepare your body for a workout:  &nbsp; <h3>1. Bananas</h3> Bananas are referred to as the power bar of nature as they are backed with potassium and carbs, which helps in supporting muscle and nerve function. Carbs make up <a href="https://www.healthline.com/nutrition/bananas-calories-carbs" target="_blank" rel="noopener">90% of the banana calories</a> and are a great source of fuel for your brain and body.   &nbsp; <h3>2. Oats </h3> Oats are loaded with fiber and gradually release carbs. This slow release ensures the energy levels stay consistently up during your workout. As a result, you can exercise harder for a longer time. Oats also include vitamin B, which helps your body convert carbs into energy.   &nbsp; <h3>3. Hard Boiled Egg </h3> Snacking on hard-boil eggs is a quick, easy, and filling snack that can prepare your body for an intense workout session. This can be a go-to option when you are running low on time and need something good to consume before the workout.   &nbsp; <h3>4. Grilled Chicken, Broccoli and Sweet Potato</h3> If your goal is to build muscles or are planning for intense circuit training, this combination makes a great meal before the workout. Grilled chicken with sweet potato and broccoli is one of the most popular pre-workout meals for many athletes.   &nbsp; <h3>5. Apples and Almond Butter </h3> Apple slices dipped in almond butter make a savory and filling snack that is loaded with healthy fats, protein, and carbs. While this might not be as easy to digest as other snacks, it will still give you an energy boost to make your workout easier.   &nbsp; <h3>6. Dried Fruit</h3> An easy and quick pre-workout snack is dried fruit. Make a mixture of dried pineapple, figs, apricots and berries before you hit the gym. Dried fruits are a good source of carbs and are easy to digest.   &nbsp; <h3>7. Whole Grain Bread </h3> A slice of toasted whole-grain bread is another excellent source of carbs that can give you an energy boost. You can also add some low-fat turkey slices or boiled eggs for additional protein.   &nbsp; <h3>8. Fruit Smoothie or Smoothie Bowl</h3> Smoothies make a great pre-workout snack as they are healthy and don't include solid food, which is ideal before the workout. You can combine multiple fruits to make a delicious pre-workout snack. Get a bunch of berries, half a banana and a handful of kale and add some protein powder. Mix them in a blender with a cup of water, and you are done.   &nbsp; <h3>9. Chocolate Milk</h3> Chocolate milk comes with the right balance of protein and carbs that help in repairing muscle damage during your workout and has been recommended by many <a href="https://www.nature.com/articles/s41430-018-0187-x" target="_blank" rel="noopener">nutrition experts</a> for athletes and makes for a simple and delicious pre-workout snack.   <h3>10. Greek Yogurt with Fruits</h3> This is certainly an amazing pre-workout snack as it is full of protein and carbs. While regular yogurt is also beneficial, Greek yogurt has double the amount of protein, low sodium and fewer carbs. Adding fruits to the mix quickly breaks down the carbs that are then utilized to fuel the workout session, and the protein gets stored for a longer time and prevents muscle damage.   &nbsp; <h3>11. Dates</h3> Dates have a high amount of natural sugar, which is easily digested and give you a quick energy boost for your workout. You can enjoy one or two dates before your workout to increase your energy levels.   &nbsp; <h3>12. Trail Mix</h3> Nuts are loaded with fat, but they also come with high protein that is needed to build muscle mass. Snacking on trail mix is a great way to boost your workout if your goal is to increase your muscles. Make sure you skip the sugar-coated nuts and go with the natural mix. Moreover, if your goal is to lose weight, then you should probably stay away from this snack.   &nbsp; <h2>When is the Right Time to Eat a Pre-Workout Snack?</h2> Your body continuously builds muscle and recovers throughout the day. Therefore, timing your snacks smartly provides your body with sufficient fuel it needs to not just recover but to burn fat and build muscles. Here are some tips to determine when to eat before your workout: <ul> <li> Having a snack at least 45 minutes before the workout is the best way to ensure your workout lasts longer</li> <li> If your goal is to gain muscle, having a high-protein snack before you begin the workout can be highly effective. </li> <li> When working out in the morning, have a snack 30 minutes before you start working out. </li> <li> If you have had a big meal, it is best to avoid exercise. Make sure you give your body at least 2 to 3 hours of rest before you hit the gym.</li> </ul> It is essential to understand that everyone has a different tolerance level for foods before and after a workout. This might take some trial and error before you find the best time that meets the needs of your body.  &nbsp; <h2>Things to Avoid Eating before a Workout</h2> While exercising on an empty stomach should be avoided, there are certain foods that you shouldn't consume before your workout. Here are some of them: <ul> <li> Avocado</li> <li> Cruciferous vegetables</li> <li> Energy Drinks</li> <li> Fast Food</li> <li> Fizzy drinks</li> <li> Refined sugar</li> <li> Spicy foods</li> </ul> &nbsp; <h2>Wrapping Up </h2> Getting in shape requires you to consistently work out while also consuming a balanced meal. What you eat before you exercise can have a major impact on your entire workout. Therefore, be sure to plan your pre-workout meals along with the other meals in the day.   Fueling your body properly before the workout will prepare your body and energize you, allowing you to make the most of your exercise session. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Healthy-Pre-Workout-Snacks.png</images> <url>https://topdoctormagazine.com/issues/healthy-pre-workout-snacks-to-help-you-stay-in-shape/</url> </article> <article> <ID>27576</ID> <title>Are You Eating Enough Protein?</title> <publishDate>2023-03-21 14:05:55</publishDate> <description><div class="et_pb_section et_pb_section_243 et_section_regular" > <div class="et_pb_row et_pb_row_245"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_246 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_84 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_252 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_253 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_254 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_249 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Protein is a vital nutrient that your body desperately needs to function day-to-day. The word “protein” comes from the Greek word protos which translates to “first,” showing in the word itself its vitality to the human body. Prioritizing protein intake can improve so many things in your body, so understanding how much you should consume daily can only be beneficial to your future.  &nbsp; <h2>How Much Protein Should I Aim for?</h2> Your intake of protein varies slightly depending on the lifestyle you live, but a good rule of thumb is to aim for a minimum of 10% of your calorie intake coming from protein. Some people will need up to 35% depending on how vigorous their working out is on a daily basis. On average this calculates to about 50 to 175 grams of protein a day based on a 2,000 calorie daily intake.   For those who exercise regularly, the protein intake needs to change. Anywhere between 1 and 1.2 grams of protein per pound of body weight is typically recommended. Higher burn of calories and more regular exercise adjusts one’s needs for protein intake.   &nbsp; <h2>Protein Calculator</h2> Luckily, technology has created what we need to calculate how much protein we each should eat daily. Different lifestyles call for different amounts of protein intake. People with a sedentary lifestyle will have a different amount of protein needed than those who are lifting weights five or six days a week.   This protein <a href="https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator" target="_blank" rel="noopener">calculator</a> can tell you exactly how much protein you should consume. If you prefer to find the amount on your own, <a href="https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096" target="_blank" rel="noopener">Harvard Health</a> suggests that you can simply take your weight and multiply the pounds by .36 to find how many grams of protein you should aim for daily to reach your healthiest protein intake.   &nbsp; <h2>Is There Such a Thing as Too Much Protein? </h2> With the increase in product choices such as protein bars, shakes and supplements, it may seem like excess protein cannot be harmful. However, some <a href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein" target="_blank" rel="noopener">articles</a> suggest that an extreme intake of protein could be harmful to the body.   Eating higher amounts of protein does not equate bigger muscles or muscle growth. This often can get confusing for those trying to maximize muscle growth. But the body has limits. Once the protein needs are met, the body stores any remaining protein as fats in the body. Excess protein intake has the potential to lead to elevated blood lipids and heart disease. This is due to the fact that a lot of high-protein foods consumed are high in saturated fat. Plus, too much protein intake can harm the kidneys. If you are already at risk for kidney disease, excess protein can prompt this even more.   &nbsp; <h2>Best Sources of Protein </h2> Healthy protein options are everywhere. Things such as nuts, beans, lentils, lean meats like chicken and turkey, seafood, fish, eggs and dairy all hold healthy amounts of protein. These sources are a more natural way to incorporate protein into your diet versus protein shakes and bars as well. Supplements have their place in diets, but natural whole foods are always a better priority to have when getting sufficient protein intake.   According to an article by <a href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein" target="_blank" rel="noopener">Mayo Clinic</a>, these are a few things to keep in mind when looking at a protein supplement:  <ol> <li style="font-weight: 400;" aria-level="1">Aim for 200 calories or less. </li> <li style="font-weight: 400;" aria-level="1">2 grams or less of saturated fats.</li> <li style="font-weight: 400;" aria-level="1">Avoid trans fats and partially hydrogenated oils in supplements. </li> <li style="font-weight: 400;" aria-level="1">5 grams of sugar or less!</li> </ol> &nbsp; <h2>Foods to Implement on Your Protein Intake Journey</h2> If you are searching to add more foods with high protein and low calories, look no further than this list! These foods are just a few ideas of what foods you could incorporate into your diet to add that extra protein in during your week. There are plenty of good, protein-rich foods to try, but here are a few ideas to begin.   For breakfast:  <ol> <li style="font-weight: 400;" aria-level="1">Bananas</li> <li style="font-weight: 400;" aria-level="1">Greek Yogurt </li> <li style="font-weight: 400;" aria-level="1">Hard Boiled Eggs </li> <li style="font-weight: 400;" aria-level="1">Glass of milk</li> </ol> For lunch: <ol> <li style="font-weight: 400;" aria-level="1">Beans </li> <li style="font-weight: 400;" aria-level="1">Lentils</li> <li style="font-weight: 400;" aria-level="1">Cottage Cheese</li> <li style="font-weight: 400;" aria-level="1">Nuts </li> </ol> For dinner: <ol> <li style="font-weight: 400;" aria-level="1">Shrimp </li> <li style="font-weight: 400;" aria-level="1">Legumes </li> <li style="font-weight: 400;" aria-level="1">Chicken </li> <li style="font-weight: 400;" aria-level="1">Lean, grass fed beef</li> </ol> Protein sources do not have to be hard to come by and can be easier to incorporate into your diet! Talk to a nutritionist or doctor if you are struggling to increase your protein intake.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Protein-Intake.png</images> <url>https://topdoctormagazine.com/issues/are-you-eating-enough-protein/</url> </article> <article> <ID>27566</ID> <title>An Interview With Dr. Michael Neret</title> <publishDate>2023-03-20 23:03:49</publishDate> <description><div class="et_pb_section et_pb_section_244 et_section_regular" > <div class="et_pb_row et_pb_row_246"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_247 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_85 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_255 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_256 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_257 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_250 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Tea is known for being one of the healthiest and tastiest beverages (unless you're on team coffee, of course). Almost any type of tea has a positive effect on your body, but certain plants can prove vital when talking about the health of your immune system.  &nbsp; <h2>How Does Tea Support the Immune System?</h2> Tea contains polyphenols, a group of antioxidants linked to the health benefits that tea brings to the table. This beverage also contains flavonols and other chemicals proven to lower blood pressure and cholesterol. In addition, the antioxidants found in tea help protect your body against harmful effects caused by smoking, pollution and UV rays.  <h2></h2> <h2>1: Green Tea</h2> Green tea has overall positive benefits for your body. This healthy source of <a href="https://en.wikipedia.org/wiki/Catechin" target="_blank" rel="noopener">catechins</a> and antioxidants is especially effective against <a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/free-radical" target="_blank" rel="noopener">free radicals</a>.   Antioxidants are produced by the human body but not in sufficient quantities. If your body cannot fight these free radicals, your body will be more prone to developing cancer, heart diseases, Parkinson's disease and respiratory diseases. Therefore, your immune system will thank you for the additional antioxidants from green tea.  Furthermore, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank" rel="noopener">long-term consumption of green tea</a> reduces the risk of diseases such as: <ul> <li style="font-weight: 400;" aria-level="1">Liver diseases;</li> <li style="font-weight: 400;" aria-level="1">Viral diseases;</li> <li style="font-weight: 400;" aria-level="1">Coronary diseases;</li> <li style="font-weight: 400;" aria-level="1">Bacterial infections;</li> <li style="font-weight: 400;" aria-level="1">Obesity;</li> <li style="font-weight: 400;" aria-level="1">Type II diabetes.</li> </ul> <h2></h2> <h2>2: Black Tea</h2> Although many people do not enjoy the taste of black tea, they might consider giving it a second chance after finding out how it helps the immune system. Besides helping the body fight free radicals, black tea contains tannins (i.e., antioxidants) that cause the beverage's abnormal taste. Tannins are an excellent weapon against conditions such as influenza, hepatitis and dysentery. The antioxidants in black tea are perfect against strokes, cholesterol build-up, high blood pressure and high sugar levels. They also encourage the production of healthy gut bacteria. If you want to enjoy these amazing health benefits and kick the coffee habit, black tea is the place to start! <h2></h2> <h2>3: Ginger Tea</h2> This spicy tea has anti-inflammatory and antibacterial properties and is excellent for escaping nausea. Ginger, in general, has many health benefits, and by turning it into a cup of tea, it becomes more pleasurable. Antioxidants are also present in ginger tea which improve blood circulation and help with congestion.   Ginger tea is ideal for a healthier immune system and faster recovery during flu season, as it is known to fight pain, fevers, coughing and infections. <h2></h2> <h2>4: White Tea </h2> White tea is an immune system boosting beverage with a light and delicate taste. Known to have similar properties to green tea but not as powerful, the antioxidants in white tea <a href="https://www.sciencedaily.com/releases/2004/05/040526070934.htm" target="_blank" rel="noopener">are proven</a> to be effective against fungal, bacterial and viral infections. In addition, white tea protects the immune cells responsible for locating cancerous by-products.  <h2></h2> <h2>5: Turmeric Tea</h2> The last but not least beverage on our list is turmeric tea. This amazing beverage promotes the function of <a href="https://pubmed.ncbi.nlm.nih.gov/17211725/" target="_blank" rel="noopener">T and B cells</a>, which are essential parts of the immune system. Moreover, turmeric tea fights inflammation, arthritis, asthma, allergies, diabetes, cancer and heart diseases. <h2></h2> <h2>A Parting Reminder</h2> Keeping your immune system healthy and enjoying yourself always go together. Drinking delicious beverages like these tea options will improve your health and help your body fight any incoming illnesses. You can enjoy a cup of hot tea while working, reading or watching your favorite series. You can always squeeze a cup of tea into your day to boost your immune system!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Dr.-Michael-Neret.png</images> <url>https://topdoctormagazine.com/issues/an-interview-with-dr-michael-neret/</url> </article> <article> <ID>27505</ID> <title>High Protein Snack Recipes: Easy, Homemade, for Vegetarians, Vegans and Pregnant Women!</title> <publishDate>2023-03-15 15:13:11</publishDate> <description><div class="et_pb_section et_pb_section_245 et_section_regular" > <div class="et_pb_row et_pb_row_247"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_248 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_86 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_258 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_259 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_260 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_251 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Craving something to snack on? Perhaps reading or watching television are truly incomplete activities when a snack is absent. The crunch of a potato chip or the fizzy taste of a soda is a welcome delight.   However, ambling over to the pantry to eye something to eat can be a struggle, especially if, deep down, we know the desired snack is not the healthiest one.   There isn't a problem with eating the occasional cookie or chip. The problem with snacking on the delicious salty potato chips or sipping an orange-flavored fizzy drink is that enough is never enough! Even after basically eating the entire bag or helping yourself to another can of soda, you probably still want more. This is where high-protein snacks come in, which not only provide lots of nutrients but are also filling!   However, the struggle isn't always the want for an unhealthy treat but rather the lack of desire to make a snack or the lack of options. Fear not! There are numerous high-protein snack recipes that are not only super easy to make but are perfect for vegetarians, vegans and pregnant women. Short on time? Just make these simple and delicious treats to cure your cravings!   &nbsp; <h2>Why Protein Snacks?</h2> The word 'snack' conjures up images of greasy, salty, and super unhealthy treats, and for that, the word has plenty of negative connotations. <a href="https://www.eatingbirdfood.com/high-protein-snacks/" target="_blank" rel="noopener">However, snacks are beneficial</a> in many ways and can help lead to weight loss and maintenance. Snacks help keep hunger at bay, but the key to these benefits is ensuring that the snacks are high in protein. <a href="https://www.eatingbirdfood.com/high-protein-snacks/" target="_blank" rel="noopener">High protein snacks</a> satisfy cravings, perfect for pregnant women and are great ways to repair muscles!   &nbsp; <h2>Protein Snack Recipes</h2> Now that you're sold on the wonders of high-protein snacks, perhaps you're asking how you can make these easy snacks yourself. Of course, there are plenty of recipes out there, but here are eight easy high-protein recipes for all kinds of snackers, including vegans, vegetarians or pregnant women!   &nbsp; <h3>Protein Shakes </h3> <a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">Protein shakes</a> are great for anyone looking to get full and energized without gaining weight. They are full of nutrients and protein and are filling enough that a protein shake could take the place of a meal!   Here's a simple way to make this <a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">delicious drink</a>:  Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 cup of ice;</li> <li style="font-weight: 400;" aria-level="1">1 cup of frozen milk ice cubes; </li> <li style="font-weight: 400;" aria-level="1">¼ cup of frozen cauliflower rice (instead of frozen banana);</li> <li style="font-weight: 400;" aria-level="1">Frozen zucchini;</li> <li style="font-weight: 400;" aria-level="1">Frozen fruit such as berries.</li> </ul> &nbsp;  Blend all of these ingredients, and adjust ice or ingredients if needed.Add some toppings, and enjoy!  Here's another super quick high-protein snack!  &nbsp; <h4><a href="https://www.eatingbirdfood.com/protein-shakes/" target="_blank" rel="noopener">Vegan Berry Protein Shake</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 scoop (25 g) of vanilla protein powder;</li> <li style="font-weight: 400;" aria-level="1">1 cup of frozen mixed berries;</li> <li style="font-weight: 400;" aria-level="1">A handful of spinach (optional);</li> <li style="font-weight: 400;" aria-level="1">1 cup of non-dairy milk;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of cashew or almond butter;</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of chia seeds;</li> <li style="font-weight: 400;" aria-level="1">Ice, if necessary.</li> </ul> Blend the ingredients, and then add any toppings of your choice!  &nbsp; <h3>Protein Snacks for Vegetarians </h3> These are the ideal protein snack recipes for vegetarians. They are sweet, filling and protein-packed!  &nbsp; <h4><a href="https://www.crispyfoodidea.com/2021/05/keto-peanut-butter-balls.html" target="_blank" rel="noopener">Keto Peanut Butter Balls</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 cup of peanut butter;</li> <li style="font-weight: 400;" aria-level="1">½ cup of protein powder;</li> <li style="font-weight: 400;" aria-level="1">⅓ cup of honey;</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of vanilla extract;</li> <li style="font-weight: 400;" aria-level="1">½ cup of peanuts (optional);</li> </ul> For the chocolate coating;  <ul> <li style="font-weight: 400;" aria-level="1">3 ounces of baking chocolate unsweetened;</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of honey or confectioners swerve sweetener;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of olive oil.</li> </ul> &nbsp;  Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Mix the peanut butter, protein powder, honey, vanilla extract and peanuts in a food processor or blender.</li> <li style="font-weight: 400;" aria-level="1">Make 1-inch balls from that soft dough and arrange them in a single layer on a baking sheet or a plate. </li> <li style="font-weight: 400;" aria-level="1">Freeze the balls for about 20-30 minutes to make the mixture firmer and less sticky.</li> <li style="font-weight: 400;" aria-level="1">Mix chocolate, sweetener and coconut oil in a bowl to prepare the chocolate coating. Microwave the ingredients in 30-second intervals until melted and smooth.</li> <li style="font-weight: 400;" aria-level="1">Remove the peanut butter balls from the freezer and coat the balls in the chocolate mixture. Freeze the balls for more than one hour.</li> </ol> &nbsp; <h4><a href="https://hurrythefoodup.com/low-carb-egg-breakfast-muffins/" target="_blank" rel="noopener">Breakfast Egg Muffins</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 bell pepper, red;</li> <li style="font-weight: 400;" aria-level="1">2 spring onions;</li> <li style="font-weight: 400;" aria-level="1">6 eggs;</li> <li style="font-weight: 400;" aria-level="1">1 handful of spinach (or any green leaves);</li> <li style="font-weight: 400;" aria-level="1">½ cup of cheddar cheese (grated, but other cheese is fine, too);</li> <li style="font-weight: 400;" aria-level="1">¼-½ teaspoon of salt;</li> <li style="font-weight: 400;" aria-level="1">4-5 splashes of hot sauce or 1 teaspoon of curry powder.</li> </ul> &nbsp;  Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 390 F.</li> <li style="font-weight: 400;" aria-level="1">Dice and put the bell pepper and onions into a bowl.</li> <li style="font-weight: 400;" aria-level="1">Chop the spinach and add the leaves to the bowl. </li> <li style="font-weight: 400;" aria-level="1">Add the eggs and salt and mix well.</li> <li style="font-weight: 400;" aria-level="1">Mix in the cheese to the batter.</li> <li style="font-weight: 400;" aria-level="1">Add some hot sauce or curry powder.</li> <li style="font-weight: 400;" aria-level="1">Pour the egg mixture evenly into a greased muffin tin.</li> <li style="font-weight: 400;" aria-level="1">Bake the muffins for 20 minutes. </li> </ol> &nbsp; <h2>Protein Snacks for Pregnant Women</h2> <a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">Protein is crucial</a>, especially during pregnancy, since it helps the baby grow, build the immune system, repair and build tissues and regulate hormones!   Some <a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">foods that are full of protein</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Kale dip;</li> <li style="font-weight: 400;" aria-level="1">Roasted chickpeas;</li> <li style="font-weight: 400;" aria-level="1">Kale chips;</li> <li style="font-weight: 400;" aria-level="1">Quinoa granola bars;</li> <li style="font-weight: 400;" aria-level="1">Dried fruit, including raisins, peaches or prunes;</li> <li style="font-weight: 400;" aria-level="1">Peanuts, pecans, walnuts, pistachios, almonds, cashews or sunflower seeds.</li> </ul> Some of the best easy high-protein snack recipes for pregnant women usually include peanut butter and protein powder. The best part is that these are low-fat protein snack recipes!   So, perhaps you're pregnant and getting cravings in the evening and looking for a healthy snack to satisfy these cravings; well, here are some delicious snacks to satisfy any craving!   &nbsp; <h4><a href="https://www.ambitiouskitchen.com/protein-peanut-butter-energy-bites/" target="_blank" rel="noopener">5-Minute Protein Peanut Butter Energy Bites</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Peanut butter;</li> <li style="font-weight: 400;" aria-level="1">Rolled oats;</li> <li style="font-weight: 400;" aria-level="1">Honey, coconut palm syrup or date syrup;</li> <li style="font-weight: 400;" aria-level="1">Flaxseed meal;</li> <li style="font-weight: 400;" aria-level="1">Chia seeds;</li> <li style="font-weight: 400;" aria-level="1">Vanilla extract;</li> <li style="font-weight: 400;" aria-level="1">Protein powder of choice;</li> <li style="font-weight: 400;" aria-level="1">Cinnamon.</li> </ul> &nbsp;  Instructions:  With a food processor:  <ul> <li style="font-weight: 400;" aria-level="1">Add peanut butter, honey, vanilla, protein powder, flaxseed meal, oats, cinnamon and chia seeds. Pulse together until well combined. Add in chocolate chips and pulse a few more times. Grab the dough and roll it into 10 balls.</li> </ul> Without a food processor: <ul> <li style="font-weight: 400;" aria-level="1">Add wet ingredients to a medium bowl, and mix. Add in dry ingredients and mix until combined. Make dough balls.</li> </ul> &nbsp; <h4><a href="https://fitasamamabear.com/protein-powder-muffins/#recipe" target="_blank" rel="noopener">Chocolate Chip Protein Powder Muffins</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">½ cup of vegan protein powder;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking powder;</li> <li style="font-weight: 400;" aria-level="1">⅓ cup of almond flour;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of Tapioca flour;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of dairy-free yogurt;</li> <li style="font-weight: 400;" aria-level="1">⅛ cup of maple syrup;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of mini chocolate chips;</li> <li style="font-weight: 400;" aria-level="1">1 egg;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of non-dairy milk.</li> </ul> &nbsp;  Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Combine the first four ingredients in a baking bowl.</li> <li style="font-weight: 400;" aria-level="1">Add in the wet ingredients one by one and mix well.</li> <li style="font-weight: 400;" aria-level="1">Fold in the chocolate chips.</li> <li style="font-weight: 400;" aria-level="1">Let it sit for 2-3 minutes for the ingredients to absorb.</li> <li style="font-weight: 400;" aria-level="1">Use a trigger ice cream scoop to portion the batter into muffin cups.</li> <li style="font-weight: 400;" aria-level="1">Bake for 34 minutes. Remove from the oven and let cool fully in the pan.</li> </ol> &nbsp; <h2>Vegan Protein Snacks </h2> Here are some delicious vegan protein snacks that are sweet and salty, respectively. The first recipe is a tasty sweet treat, while the second recipe is a great small snack full of protein that's great to pack when you’re in a rush!   &nbsp; <h4><a href="https://nutriciously.com/blackout-brownies/" target="_blank" rel="noopener">Fudgy Blackout Brownies</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Cooked black beans;</li> <li style="font-weight: 400;" aria-level="1">Dates; </li> <li style="font-weight: 400;" aria-level="1">Almond flour (gluten-free &amp; higher fat flour); </li> <li style="font-weight: 400;" aria-level="1">Almond butter;</li> <li style="font-weight: 400;" aria-level="1">Dark cocoa powder; </li> <li style="font-weight: 400;" aria-level="1">Almond milk (any plant-based milk will work here);</li> <li style="font-weight: 400;" aria-level="1">Molasses; </li> <li style="font-weight: 400;" aria-level="1">Hazelnuts; </li> <li style="font-weight: 400;" aria-level="1">Dark chocolate;</li> <li style="font-weight: 400;" aria-level="1">Espresso powder. </li> </ul> &nbsp;  Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 degrees and line a 9×13 baking pan with parchment paper. </li> <li style="font-weight: 400;" aria-level="1">Soak the pitted dates in a bowl of hot water for about 30 minutes,</li> <li style="font-weight: 400;" aria-level="1">Drain the dates and put them into the food processor alongside the molasses, almond butter, almond milk and vanilla extract to obtain a creamy puree.</li> <li style="font-weight: 400;" aria-level="1">Then add the black beans to obtain a creamy texture.</li> <li style="font-weight: 400;" aria-level="1">Mix and add almond flour, espresso powder, flax seeds, cocoa powder and baking powder in the food processor on top of the black bean mixture. </li> <li style="font-weight: 400;" aria-level="1">Process the ingredients to obtain a homogeneous, smooth mixture.</li> <li style="font-weight: 400;" aria-level="1">Fold in the hazelnuts &amp; chocolate.</li> <li style="font-weight: 400;" aria-level="1">Transfer the batter from the food processor into a large bowl and add the chopped dark chocolate and the toasted hazelnuts, folding them gently.</li> <li style="font-weight: 400;" aria-level="1">Pour the batter evenly into the baking pan and bake for 20 minutes.. </li> </ol> &nbsp; <h4><a href="https://thatveganbabe.com/lentil-chips/" target="_blank" rel="noopener">Rosemary Lemon Baked Lentil Chips</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Red lentils;</li> <li style="font-weight: 400;" aria-level="1">Water;</li> <li style="font-weight: 400;" aria-level="1">Salt;</li> <li style="font-weight: 400;" aria-level="1">Lemon juice;</li> <li style="font-weight: 400;" aria-level="1">Rosemary;</li> <li style="font-weight: 400;" aria-level="1">Olive oil.</li> </ul> &nbsp;  Instructions: <ol> <li style="font-weight: 400;" aria-level="1">Soak the lentils in water for a minimum of three hours to soften them.</li> <li style="font-weight: 400;" aria-level="1">Blend the soaked lentils with one cup of water, salt and any seasonings to taste!</li> <li style="font-weight: 400;" aria-level="1">Spread the blended lentil mixture evenly onto a lined baking tray. Bake for 30 minutes at 350 F. </li> <li style="font-weight: 400;" aria-level="1">Remove from the oven and cut the lentil flatbread into chip-shaped triangles. Bake the triangles on a rack for 30-35 minutes.</li> </ol> &nbsp; <h2>A Parting Reminder</h2> Next time the craving for a snack starts to creep in, remember the importance of eating protein and the ease with which you can make high-protein snacks! You don't need to cut snacks like cookies entirely out of your diet, but eat these things in moderation. Opt for a high-protein snack when looking for something to munch on when watching television or packing a lunch bag for work.   High protein snacks provide a filling source of healthy nutrients. These snacks are also easy to make with ingredients you can use at home! So, if you're late to the office, grab some peanut butter or protein powder and make an easy snack. Now, enjoy some peanut butter bites and have fun reading that book!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/High-Protein-Snack.png</images> <url>https://topdoctormagazine.com/issues/high-protein-snack-recipes-easy-homemade-for-vegetarians-vegans-and-pregnant-women/</url> </article> <article> <ID>27537</ID> <title>Longevity and Quality of Life Through Regenerative Health: An Interview with Dr. Desirée Cox</title> <publishDate>2023-03-15 13:41:11</publishDate> <description><div class="et_pb_section et_pb_section_246 et_section_regular" > <div class="et_pb_row et_pb_row_248"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_249 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_87 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_261 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_262 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_263 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_252 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><blockquote>“In some ways, it feels as if my journey has only just begun,” Dr. Desirée Cox said. </blockquote> Dr. Desirée Cox grew up in The Bahamas before the country’s independence, and not on the tropical vacationing side of Nassau - instead on the poor side, the ‘over-the-hill’ neighborhoods in a family of founders for fundamental Christian Pentecostal churches. Her mother, Ena-Mae Cox, insisted that her daughters have the best possible educational opportunities. She wanted her girls to be strong independent women with the skills and confidence to chart their own destinies and create their place in the world.   “I grew up poor and with a richness of love, hope and possibility all around me,” Dr. Desirée said.   Dr. Desirée was an all-around exceptional academic student with a strong interest and aptitude in the sciences and a passion for music. With a father, James, who taught himself to play four musical instruments professionally and to speak fluent French from comic books and listening to a French-speaking station on transistor radio, Dr. Desirée had it in her blood to love music and would go on to sing and play the piano and perform. This idea that you can do anything you put your mind to, with or without money, was built into Dr. Desirée’s DNA from childhood.   Dr. Desirée started her academic journey studying quantum chemistry at McGill University. She then went on to win a Rhodes Scholarship to study medicine at Oxford University, becoming the first Bahamian to win a Rhodes Scholarship and the first woman British Caribbean Rhodes Scholar. As a medical student, she was struck by a sense – an instinct and deep intuition – that the Western approach to medicine was somehow primitive, and that there must be a better way. This idea became a significant driver for her years in clinical medicine studies.   “I would wake up at around four o’clock in the morning and read philosophy, medical anthropology, and history of the sciences. I read across a wide range of disciplines in the sciences, arts, and humanities, trying to refine my question. Even back then, I knew my intuition that the medicine I was being trained to practice was primitive was just a hint at something deeper, something I was reaching for but could not quite see. It took three years of clinical medical training to refine the question I was trying to answer,” she said.   Dr. Desirée’s intense curiosity and focus immersed her in a community of Oxford University students and Rhodes Scholars studying in a place where she could openly discuss her ideas and share them with her fellow students and professors while attending regular medical lectures. This ultimate question pressed and tugged at her continuously: How did we end up with the medicine and medical system we currently have, and could we reverse engineer this to create a more advanced, more ‘whole-person’ centered system that’s more aligned with the mind-body’s ability to heal itself?   After completing her medical degree at Oxford University, Dr. Desirée went to Cambridge University to earn her Master of Philosophy (MPhil) and Ph.D. degrees. Her advanced studies focused on the social, historical, cultural, methodological, and political issues that shaped Western medicine and the randomized control clinical trial (RCT) used for determining the efficacy of modern biomedicines. Dr. Desirée eventually specialized in psychiatry in London after completing her Ph.D. In her quest to embody the new medical paradigm she aimed to champion, she retrained her singing voice and, for a while, worked as a doctor by day and jazz singer by night. In the years to come, Dr. Desirée would become a professional visual artist and the CEO/Founder of the Biotech R&amp;D company BioPep, as well as a medical doctor and musician.   There are many roads to regenerative health. For Dr. Desirée, navigating her path to the emerging field of regenerative medicine and activating the body’s self-healing mechanisms (while still working as a doctor) spanned close to two decades and crossed into different vistas of medicine, research, academia, arts, and humanities, and even the pharmaceutical industry. Ultimately, she concluded that the key to regenerative health and longevity is lifestyle and behavioral change, as well as repair and reversal of metabolic damage.   In 2014, she was invited by the prime minister of The Bahamas, who was visiting London at the time, to help the Bahamian government develop an ethical model for research on stem cell and regenerative medicines to be conducted safely and ethically. The idea was that patients with unmet needs would be able to come to The Bahamas and have access to these advanced therapies with ethical and regulatory oversight.   Beyond the safety aspect, which is paramount, Dr. Desirée’s vision is that the data and evidence collected by US and internationally-based companies providing access to stem cells and regenerative medicine technologies in The Bahamas could be repatriated to the US and elsewhere as part of their dossier for obtaining FDA and European Medicines Association (EMA) regulatory authorization.   “The organizing and operating systems we create shape our realities and our ability to realize the potential of the technologies we discover and develop,” Dr. Desirée said.   In 2018, Dr. Desirée received a Stem Cell Advocacy Award at the World Stem Cell Summit (WSCS) for her work in The Bahamas. That same year, she created The HEALinc (<a href="https://www.thehealinc.org/" target="_blank" rel="noopener">https://www.thehealinc.org</a>) and the annual<a href="https://www.healincsummit.com/" target="_blank" rel="noopener"> HEALinc Future Health Innovation Summit</a> (<a href="https://www.healincsummit.com/" target="_blank" rel="noopener">https://www.healincsummit.com</a>) platform, the realization of a vision whose origins date back to her medical school days at Oxford. The mission of The HEALinc is to advance the future of healthcare through cutting-edge technologies, mentorship of future health leaders, and education on scientific breakthroughs and innovative healing products. She is particularly passionate about incorporating “young minds” into her Summit so that young adults can get a glimpse of the future of medicine and the sciences beyond their textbooks.   “The idea was always for the 2018, 2019, and 2023 HEALinc Summits – the first five years of the Summit – to be held in The Bahamas. From 2023 onwards, the HEALinc Summit will be held biannually in The Bahamas. In the years between 2024 and 2026 we’ll be convening the Summit in different parts of the world, because my aim is to connect the dots,” Dr. Desirée said.   The Summit has a clear purpose of connecting the dots between quality of life, longevity, and regenerative health to generate a newly connected narrative so people can embed their own personalized health and wellness system in this new paradigm of medicine. In a world where biotech entities, governments, and organizations are constantly competing to prove they offer the best in healthcare, it’s easy for individuals to become confused about what’s right for themselves, their families, and their communities.   “You see, when we think of operating systems, it’s important to see the human mind-body as a complex operating system. Where the mind goes, the body must follow. That’s why the aim of the HEALinc Summit is to curate a dynamic connected story of regenerative health so people are empowered to reprogram their minds and reclaim their power and self-sovereignty. ‘Your Health, Your Future, Your Decision’ is the HEALinc motto. So, every year the Summit meets, people will be part of the story as it evolves and emerges,” she said.   The main goal Dr. Desirée wants to achieve is quality of life paired with longevity through her Summit, her work, and regenerative medicine. She believes that life is not worth living if there is no incentive to pursue longevity. That’s why Dr. Desirée aims to achieve both.   In working to achieve this ideal, Dr. Desirée believes that the healthcare workforce also needs to evolve.   Dr. Desirée plans to make the materials available afterward so others can work and educate themselves on the topics covered at the Summit. The publication of the HEALinc Summit proceedings in journals, as well as recordings of the lectures, will be used to help attendees of the Summit educate themselves. Being able to attend the Summit virtually as well as in-person makes this possible.   Both medical and non-medical professionals from all over the world attend and sponsor Dr. Desirée’s Summit because they believe in her goals and passion for creating a new, more inclusive paradigm of health that embraces diverse views.   “I'm blown away every year and really grateful for the number of people that contribute in so many different ways to make these three days possible,” Dr. Desirée said.   Dr. Desirée Cox, MD, MPhil, Ph.D., is a medical doctor, visual artist, and CEO of the US Regenerative Medicine R&amp;D Biotech company BioPep. Since 2015 she has spearheaded the ethical model and regulatory oversight system for stem cell and regenerative medicine in The Bahamas. She is based in New York and The Bahamas and is the CEO/Founder of The HEALinc. The HEALinc Future Health Innovation Summit focuses on longevity and quality of life through regenerative therapy forms. It pairs with healthcare innovators and leaders to improve the overall health of humankind while ensuring accessible and affordable ways to achieve the goal of people worldwide. To learn more about her upcoming 2023 HEALinc Summit, held from April 17th -19th at The Atlantis Resort on Paradise Island, The Bahamas, or to register for it, visit<a href="https://www.healincsummit.com/" target="_blank" rel="noopener"> https://www.healincsummit.com</a>. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Dr-Desiree-Cox.png</images> <url>https://topdoctormagazine.com/issues/longevity-and-quality-of-life-through-regenerative-health-an-interview-with-dr-desiree-cox/</url> </article> <article> <ID>27488</ID> <title>Identity and Eating Disorders</title> <publishDate>2023-03-14 20:45:40</publishDate> <description><div class="et_pb_section et_pb_section_247 et_section_regular" > <div class="et_pb_row et_pb_row_249"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_250 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_88 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_264 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_265 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_266 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_253 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Eating disorders are a truly debilitating and deadly set of mental health issues. They <a href="https://theconversation.com/factcheck-qanda-do-eating-disorders-have-the-highest-mortality-rate-of-all-mental-illnesses-66495" target="_blank" rel="noopener">have one of the highest fatality rates</a> out of all mental health conditions, with someone dying<a href="https://www.verywellmind.com/yes-eating-disorders-can-be-deadly-1138269" target="_blank" rel="noopener"> approximately every hour</a> from an eating disorder complication in the U.S.  The prominence of eating disorders is on the rise. <a href="https://academic.oup.com/ajcn/article/109/5/1402/5480601" target="_blank" rel="noopener">A literature review published in the American Journal of Clinical Nutrition</a> of 121 studies conducted between 2000-2018 found that the prevalence of eating disorders doubled during the period 2013-2018 when compared to 2000-2006.  Outside of the extensive socioeconomic detriments of eating disorders, these conditions can severely affect one's sense of identity. <a href="https://www.psychologytoday.com/za/basics/identity" target="_blank" rel="noopener">Identity is a complex psychological concept</a> that refers to the facets of one's answer to the questions: who am I or who do I want to be?  We must unpack identity and its changes under the influence of eating disorders to discern it accurately and productively.  &nbsp; <h2>What Is an Eating Disorder?</h2> <a href="https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders" target="_blank" rel="noopener">According to the American Psychiatric Association (APA)</a>, eating disorders are a group of conditions typified by disrupting eating behaviors and patterns due to psychological distress.  The causes and symptoms of eating disorders can be comprehensively examined and understood through <a href="https://www.urmc.rochester.edu/medialibraries/urmcmedia/education/md/documents/biopsychosocial-model-approach.pdf" target="_blank" rel="noopener">the biopsychosocial (BPS) model</a>, the brainchild of American psychiatrist George Engel. Engel proposed that we should view medical conditions through three distinct lenses: biological, psychological and sociological.   The example below illustrates the benefit of using a multi-pronged approach when considering the causes and symptoms of a disorder:  A teenage boy has a genetic predisposition to an eating disorder (biological), suffers from low self-esteem (psychological) and grows up in an environment imbued with unrealistic body image expectations (sociological). As a result, he develops an eating disorder. Due to the eating disorder, the boy experiences unhealthy weight fluctuations (biological), becomes pathologically self-conscious regarding his appearance (psychological) and neglects relationships due to his obsession with his physique (sociological).  &nbsp; <h2>Are Eating Disorders Diseases?</h2> <a href="https://dictionary.cambridge.org/dictionary/english/disease" target="_blank" rel="noopener">In a definitional sense</a>, a disease is an abnormality causing the interruption of the normal functioning of a biological organism.  <a href="https://bioethics.miami.edu/_assets/pdf/education/ethics-and-medical-humanities-pathway/ethics-and-medical-humanities-pathway-student-projects/2021-tamargo.pdf" target="_blank" rel="noopener">Even though some medical insurance companies</a> do not provide coverage for eating disorders since they do not consider them actual diseases, it is clear that eating disorders can fit the definition.  &nbsp; <h3>What Are the Criteria for Eating Disorders?</h3> <a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener">The APA's Diagnostic and Statistical Manual of Mental Disorders (DSM)</a> is considered the leading authority on the classification and definition of mental illnesses. The DSM's latest iteration, the DSM-5, recognizes <a href="https://www.mccallumplace.com/admissions/dsm-5-diagnostic-criteria/" target="_blank" rel="noopener">the following eating disorders</a> with their respective diagnostic criteria: <ul> <li style="font-weight: 400;" aria-level="1">Anorexia nervosa: The reduction of sustenance to the point of reaching a dangerously low body weight, an irrational fear of gaining weight and body dysmorphia.</li> <li style="font-weight: 400;" aria-level="1">Bulimia nervosa: Consuming a significant amount of food in a short period (a couple of hours) and then "purging" by throwing up, using laxatives or exercising excessively.</li> <li style="font-weight: 400;" aria-level="1">Binge eating disorder: Eating an abnormally large amount of food quickly and feeling immense guilt after consuming it.</li> <li style="font-weight: 400;" aria-level="1">Avoidant/restrictive food intake disorder (ARFID): Avoiding eating to the extent of becoming nutritionally deficient and underweight. Those afflicted with ARFID do not behave this way due to their body image issues.</li> <li style="font-weight: 400;" aria-level="1">Other specified feeding and eating disorders (OSFED): Those afflicted with OSFED can display a combination of the symptoms of other eating disorders but do not meet the full diagnostic criteria for any single one of them.</li> </ul> &nbsp; <h3>Eating Disorder Triggers</h3> Many mental health issues are characterized by triggers describing a <a href="https://www.nami.org/Blogs/NAMI-Blog/January-2022/Understanding-Mental-Illness-Triggers" target="_blank" rel="noopener">stimulus that leads to an adverse emotional response</a>. Triggers are diverse and can be external (a place, sound or smell) or internal (experiencing a particular feeling).  It is common for those with eating disorders to have triggers. However, as with other mental health disorders, triggers are often highly unique and specific to a person's life experience.  <a href="https://www.healthline.com/health/mental-health/emotional-triggers#finding-yours" target="_blank" rel="noopener">Common eating disorder triggers include</a>: <ul> <li style="font-weight: 400;" aria-level="1">Negative emotions such as anger, disappointment, fear, sadness, betrayal, rejection and frustration;</li> <li style="font-weight: 400;" aria-level="1">Interacting with abusers;</li> <li style="font-weight: 400;" aria-level="1">Interacting with individuals who form part of a toxic social dynamic;</li> <li style="font-weight: 400;" aria-level="1">Reminders of traumatic events such as sounds, places, smells and other determinants of context;</li> <li style="font-weight: 400;" aria-level="1">Feeling unsafe or being in an uncomfortable and unfamiliar situation.</li> </ul> &nbsp; <h3>Eating Disorder Treatments</h3> While eating disorders refer to a varied group of disorders, some common themes are found in their treatments.  <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4096990/" target="_blank" rel="noopener">Psychological-based therapies for eating disorders</a> are both effective and popular. <a href="https://www.mayoclinic.org/diseases-conditions/eating-disorders/in-depth/eating-disorder-treatment/art-20046234" target="_blank" rel="noopener">The most common psychological treatment options</a> include cognitive behavioral therapy (CBT), family-based therapy and group therapy. If these interventions are unsuccessful, more intensive forms of psychological therapy, such as admission into a specialty clinic or hospital, are available.  Other treatment approaches include education around diet and nutrition supplemented by planning around one's eating behaviors.  Lastly, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000192/" target="_blank" rel="noopener">pharmaceutical therapies are available for eating disorders</a>. They often include medications such as antidepressants and gastroenterological drugs.  &nbsp; <h2>What Is Identity As a Psychological Concept?</h2> In psychology, identity is a complex, multi-faceted term. Simply put, identity is at the heart of the answer to the question: who are you? It entails aspects of one's <a href="https://www.simplypsychology.org/self-concept.html" target="_blank" rel="noopener">sense of self</a>, defined as how one perceives themselves in terms of attributes.  Many individuals firmly<a href="https://www.psychologytoday.com/us/blog/science-choice/201412/basics-identity" target="_blank" rel="noopener"> base their identity on their values</a>, which are often the cornerstone of one's decision-making process. Consequently, identity can be strongly tied to an individual's cultural and social upbringing and environment since these factors usually influence a person's value system.  <a href="https://www.apa.org/science/about/psa/2019/07/multiple-identities" target="_blank" rel="noopener">Some psychologists argue</a> that having multiple identities is beneficial and, in some ways, necessary for everyday life. Humans fulfill multiple roles throughout their lives. For example, an individual can be a daughter, sister, mother, wife, teacher, student and professional at various points in life and even satisfy some of these roles concurrently. Each of these roles entails different privileges and responsibilities, requiring different behaviors and approaches.   This is not to say that one should be chameleon-esque. However, a well-adapted and well-socialized person should be able to balance their innate personality with the demands of the environment and alter this balance as the need arises.  Problems can crop up when an individual excessively identifies with a particular role or sub-personality to the detriment of others. This "over-identification" with a specific role or sub-personality is how eating disorders can negatively impact a person's identity and sense of self.  The identity that people assign to a given individual can notably impact their overall behavior and, indeed, their own self-assessment.  &nbsp; <h2>How Do Eating Disorders Affect Identity?</h2> Eating disorders can affect one's sense of self and the identity assigned by society. <a href="https://eatingdisordersreview.com/social-identity-and-its-impact-on-eating-disorders/" target="_blank" rel="noopener">A study of women diagnosed with anorexia nervosa</a> found that the women felt stigmatized by their diagnosis and, to compensate, sought out pro-eating disorder communities online. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926357/" target="_blank" rel="noopener">Further studies</a> have found that online pro-eating disorder communities offer those afflicted with these disorders a place to feel accepted and validated in their dysfunctional behavior.   Such online environments can harm those with eating disorders, as they normalize and create a sense of pride in damaging behavior patterns. Surrounding oneself with an open-minded, understanding, caring and honest support system is a powerful way to ensure that such an outcome does not occur.  Those who have battled eating disorders for long periods <a href="https://www.emilyprogram.com/blog/who-am-i-without-my-eating-disorder/" target="_blank" rel="noopener">can also struggle to dissociate themselves from their disorder</a>. Even once someone has entered into prolonged eating disorder recovery, they might have difficulty moving past their illness, which carries the danger of relapse.   Individuals should recognize that while an eating disorder was part of their life for a time, it does not need to be a defining factor that prevents them from growing and healing. Attending effective and professional psychological therapy can help ease the transition from intensive therapy to normalcy, thereby avoiding the downfalls of "over-identification" with one's eating disorder.  &nbsp; <h2>Defeating an Eating Disorder and Regaining One's Identity</h2> Recovery from an eating disorder is possible with the right tools and a supportive environment. Once it has been achieved, take care not to let yourself be hindered by the labels and stigma associated with eating disorders. Learning to healthily transition from intensive eating disorder interventions to living a well-adjusted life within the framework of an effective support system can be the foundation of a well-balanced and fulfilled life.  If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support <a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener">here</a>. (QR code for print)</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Identity-and-Eating-Disorders.png</images> <url>https://topdoctormagazine.com/issues/identity-and-eating-disorders/</url> </article> <article> <ID>27496</ID> <title>What Food Helps With a Bloated Stomach?</title> <publishDate>2023-03-14 14:20:32</publishDate> <description><div class="et_pb_section et_pb_section_248 et_section_regular" > <div class="et_pb_row et_pb_row_250"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_251 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_89 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_267 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_268 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_269 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_254 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Everyone has put up with bloating at least once- your belly unexpectedly becomes puffed, and all you can do is caress it. If you didn’t consume a few beers that day (a case in which there’s no question concerning the source of bloating!), you might wonder what causes your bloating.   &nbsp; <h2>What Causes Bloating?</h2> <a href="https://www.medicalnewstoday.com/articles/321869#causes" target="_blank" rel="noopener">Bloating</a> occurs when your gastrointestinal tract is filled in one of its sections with excessive gas or air. It can also be caused by too much water retention or by the inflammation of the digestive tract.  Bloating has many diverse causes, sometimes unclear, but the most frequent <a href="http://webmd.com/digestive-disorders/ss/slideshow-tips-to-reduce-bloating" target="_blank" rel="noopener">causes</a> are: <ul> <li style="font-weight: 400;" aria-level="1">fried foods and fatty foods;</li> <li style="font-weight: 400;" aria-level="1">indigestible carbohydrates;</li> <li style="font-weight: 400;" aria-level="1">soda water and drinks, beer;</li> <li style="font-weight: 400;" aria-level="1">menstruation;</li> <li style="font-weight: 400;" aria-level="1">low potassium levels;</li> <li style="font-weight: 400;" aria-level="1">reduced water consumption. </li> </ul> &nbsp; <h2>Can a Dietary Change Relieve Bloating?</h2> Two dietary <a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/" target="_blank" rel="noopener">changes</a> might bring relief to your bloating problem: <ul> <li style="font-weight: 400;" aria-level="1">high-fiber food and/or</li> <li style="font-weight: 400;" aria-level="1">drinking enough water.</li> </ul> Fiber-rich food is good for bloating because it makes your digestive system work at a normal pace. The same thing can be said about good hydration. Using these tips, you might find significant relief.   &nbsp; <h2>What Foods Bring Relief from Bloating?</h2> There’s no doubt that foods can cause bloating, but there are some foods that might debloat your stomach. Best foods for bloating are usually those providing <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">good hydration, fibers and potassium</a>, because these three elements work together to maintain a healthy digestive system. <ul> <li aria-level="1">Avocado</li> </ul> When it comes to a healthy diet, avocado usually occupies a leading place. We find it by itself, in vegan recipes, sandwiches, salads and even in sushi. A favorite food for BIO diets, avocado is rich in potassium, antioxidants and healthy fibers, each essential for <a href="https://www.healthline.com/nutrition/foods-that-help-with-bloating" target="_blank" rel="noopener">reducing bloating</a> and for a healthy digestive system.   &nbsp; <ul> <li aria-level="1">Watermelon</li> </ul> <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">Watermelon</a> is a key food to consume if you want to both avoid gaining weight and reduce bloating. Because it is 90% water, watermelon is a low-calorie food and helps the body to reach the hydration level necessary for eliminating gas pockets.  &nbsp; <ul> <li aria-level="1">Bananas </li> </ul> Abundant sources of <a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener">bloating-reducing potassium</a>, bananas can be found on most dining room tables. Eating bananas can be a significant step forwards in the fight against bloating thanks to their potassium concentration, which reduces excess sodium and, thus, excessive water retention.   &nbsp; <ul> <li aria-level="1">Yogurt</li> </ul> Yogurt contains probiotics also found in your gastrointestinal tract. Their function is to maintain a <a href="https://www.eatingwell.com/article/290376/8-foods-to-help-you-debloat/" target="_blank" rel="noopener">balanced digestive system</a> and to reduce gut inflammation. You may be lactose intolerant. There’s still a way for you to enjoy yogurt and partake of its benefits. You can try kefir, which is also rich in probiotics.  &nbsp; <ul> <li aria-level="1">Blueberries</li> </ul> Blueberries are a <a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/" target="_blank" rel="noopener">rich source of fiber</a> that combines with antioxidants to reduce bloating. Buying them frozen for smoothies won’t affect their nutritional virtues, so you can still enjoy your refreshing blueberry smoothie.  &nbsp; <ul> <li aria-level="1">Oranges </li> </ul> Due to being filled with water, healthy fibers and potassium, oranges may help <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">alleviate</a> your bloating problem.  &nbsp; <ul> <li aria-level="1">Sweet potatoes</li> </ul> <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">Sweet potatoes</a> have a significant advantage over regular potatoes. They contain elements that blast excessive water retention, preventing the formation of gas bubbles.  &nbsp; <ul> <li aria-level="1">Cucumbers</li> </ul> <a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener">Cucumbers</a> ensure good hydration for your digestive system thanks to their high water concentration. It also contains two elements providing fluidity throughout the intestinal tract.  &nbsp; <ul> <li aria-level="1">Apples </li> </ul> This common fruit, rich in potassium and natural fibers, may also help you <a href="https://www.livestrong.com/article/318778-how-to-eliminate-gas-and-bloating-by-eating-apples/" target="_blank" rel="noopener">reduce bloating</a>. Apples provide good hydration, ensuring that the digestive tract works at its normal pace.   &nbsp; <ul> <li aria-level="1">Oatmeal </li> </ul> Oatmeal recipes are the best friend of gym-goers. They provide essential nutrients at a low-calorie intake. They also contain <a href="https://www.bmhsc.org/blog/13-foods-that-reduce-bloating" target="_blank" rel="noopener">a fiber called beta-glucan</a>, an anti-inflammatory agent that helps the digestive system work as smoothly as possible.  &nbsp; <ul> <li aria-level="1">Kiwifruit</li> </ul> Kiwifruit has become one of the most popular <a href="https://www.healthline.com/nutrition/kiwi-benefits#Kiwi-benefits" target="_blank" rel="noopener">healthy foods</a>. It supports heart health, digestive health, and it also boosts your immunity. Due to an enzyme called actinidin and its potassium content, kiwifruit is a good fruit for a bloated stomach.   &nbsp; <ul> <li aria-level="1">Tomatoes</li> </ul> Tomatoes are an accessible <a href="https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=arb_ga_whm_md_dsa_prog_org_us_a19997333&amp;gclid=CjwKCAjw2OiaBhBSEiwAh2ZSP2CKhg0NDSxStOZsERAP-R2pRn9jaMfS_812uCXEQOblgTxf7druexoCT4AQAvD_BwE" target="_blank" rel="noopener">source of fibers</a> that help you fight against bloating. Their high water concentration can also provide sufficient hydration for your digestive system. We only have one piece of advice: don’t heat them because this would reduce their fiber and water content.  &nbsp; <h2>Other tips to avoid bloating</h2> <a href="https://health.clevelandclinic.org/foods-that-help-with-bloating/">Cases of bloating</a> are frequently linked to overeating, even by ordinary observers. It stretches your stomach, leading to the formation of gas or air bubbles. Eating smaller portions ensures that your stomach keeps its natural size and functionality.   If eating too much in one meal doesn’t help with your bloating, neither does gulping down food. We recommend you eat slower to avoid eating too much… air! As strange as it sounds, Aerophagia is a real thing, and we should try avoiding it because it sure doesn’t help with our bloating problem.   An exercise routine or a walk in the park can also be great tips to avoid bloating that we recommend you incorporate into your lifestyle. When you feel bloated, try to take a walk!   &nbsp; <h2>Conclusion</h2> Finding relief from bloating may sometimes seem difficult, given that it requires a change in our lifestyle and diet. But delicious food can make everything easier. When shopping at a grocery store in the future, bloating-fighting foods will attract you with more than just their smell and taste. By remembering our medical and dietary tips for bloating, your problem could fade away little by little.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Bloated-Stomach.png</images> <url>https://topdoctormagazine.com/issues/what-food-helps-with-a-bloated-stomach/</url> </article> <article> <ID>27481</ID> <title>How To Cope With An Anxiety Disorder – 10 Ways To Prevent A Panic Attack</title> <publishDate>2023-03-13 20:32:20</publishDate> <description><div class="et_pb_section et_pb_section_249 et_section_regular" > <div class="et_pb_row et_pb_row_251"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_252 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_90 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_270 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_271 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_272 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_255 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">A sudden sense of fear, dizziness, sweating, breathing problems and a racing heart – panic attacks are overwhelming and mentally draining. They can leave you powerless for a few minutes before your body returns to its normal state. Struggling with an anxiety disorder is hard enough, but experiencing panic attacks can make things worse.   Fortunately, there are ways to cope with your anxiety and strategies to help you prevent panic attacks. They can at least help decrease the intensity and frequency of panic attacks. It is crucial, however, to consult an experienced mental health professional to create an effective plan to manage your anxiety disorder and panic attacks.   Here are some valuable ways to prevent a panic attack: <h2>1. Identifying Signs of Panic Attack</h2> A panic attack can feel scary but acknowledging it and realizing that it won't last long may help calm your body. While this can take time and effort to practice, identifying the signs of having a panic attack can help you manage the attack.   Here are some of the common signs that you might be having a panic attack: <ul> <li> Choking sensation</li> <li> Dizziness</li> <li> Racing or irregular heartbeat</li> <li> Nausea</li> <li> Shortness of breath</li> <li> Sweating</li> <li> Trembling</li> </ul> Panic attacks are usually intense for <a href="https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms" target="_blank" rel="noopener">10 minutes</a>, and then the symptoms start subsiding.   &nbsp; <h2>2. Deep Breathing Exercises</h2> Deep breathing exercises can help you manage the hyperventilating that may occur during a panic attack. Frantic breaths escalate the feeling of fear, which you can manage with deep breathing.  Deep breathing helps lower stress levels and can help you cope with your anxiety and prevent panic attacks. Slow breathing is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/" target="_blank" rel="noopener">found</a> to enhance the sensation of alertness, comfort and relaxation while reducing confusion, anger, depression and anxiety.  Try breathing in through the nose slowly and feel the air filling your stomach and chest. Hold your breath for a few seconds. Next, exhale the air through your mouth. Repeat this exercise a few times.   &nbsp; <h2>3. Keep Lavender Oil Handy </h2> Soothing scents help reduce stress and anxiety as they tap into your senses and assist in keeping you grounded. They allow you to focus on one thing and stay in the moment. Lavender has been <a href="https://www.sciencedirect.com/science/article/pii/S0944711319303411?via%3Dihub" target="_blank" rel="noopener">found</a> to enhance the feeling of relaxation and calm, which helps reduce anxiety.   You can keep lavender oil with you and gently inhale or dab it on your wrist when you feel a panic attack looming near. You can also try other essential oils to determine what works best in calming your body.   &nbsp; <h2>4. Identify your Triggers</h2> One of the most effective ways to prevent a panic attack and manage your anxiety is to learn to identify what triggers your panic attacks. For instance, issues with money, confrontation, big crowds or enclosed spaces are usually common triggers for many people.   Identifying triggers gives you more control in managing the situations or avoiding them to decrease the chances, intensity and frequency of panic attacks.   &nbsp; <h2>5. Make Lifestyle Changes</h2> Your lifestyle can also have a significant impact on your anxiety and panic attacks. It is important to identify the areas that increase your anxiety and stress and find ways to change them or avoid them. For instance, consuming a balanced diet, reducing your intake of caffeine or alcohol, staying hydrated and getting sufficient sleep can enhance your overall health and help prevent panic attacks.   &nbsp; <h2>6. Practice Muscle Relaxation Exercises</h2> Muscle tension is another primary symptom of panic attacks and anxiety. Therefore, practicing muscle relaxation methods may decrease this tension and enhance relaxation. Regular practice helps in releasing the stress from group muscles, allowing you to relax your body.   If you feel a panic attack coming, practicing muscle relaxation techniques can allow you to control the response of your body better. A muscle relaxation technique usually includes the following methods: <ul> <li> Learning ways to tense your muscles before relaxing them </li> <li> Relaxing the muscles without first tensing them</li> <li> Relaxing a group of muscles, like legs or shoulders </li> <li> Rapid relaxation by identifying areas of the body that are tensed and then releasing the tension</li> </ul> You can start practicing by focusing on one small muscle, like your finger, to tense and relax your muscles. Once you get a better idea, you can move on to other muscles in your body. This trick is helpful if you have been regularly practicing and can identify a panic attack coming. This allows you to start using this technique to prevent a panic attack.   &nbsp; <h2>7. Move More</h2> Going out in nature for a run or a walk, or finding other ways to move your body, like dancing, can be an effective way of relaxing your body and clearing your head to prevent a panic attack. Heading outside also allows you to absorb vitamin D, which can enhance satisfaction and revitalization while reducing depression and anger.   &nbsp; <h2>8. Get Professional Counseling</h2> The best way to prevent panic attacks and cope with your anxiety is to consult a professional and certified therapist and get the right counseling you need. Cognitive Behavioral Therapy (CBT) has been <a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02679-w" target="_blank" rel="noopener">found</a> to be an effective way of treating and preventing panic attacks.   &nbsp; <h2>9. Practice Mindfulness</h2> Mindfulness is a practice that can help individuals ground themselves. Panic attacks create a feeling of separation or detachment from reality. Therefore, mindfulness practice can help you combat the symptoms if you feel a panic attack approaching.   Mindfulness helps you to focus on the present, identify your mental and emotional state, and decrease stress through meditation.   You can practice mindfulness by focusing on different physical sensations around you, like feeling the texture of your hand or clothes or your bare feet on the cool floor or sand. These sensations can help you stay in the present and cope with symptoms of panic attacks and anxiety.   Mindfulness therapy has also been <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/pcn.12960" target="_blank" rel="noopener">recommended</a> for individuals with anxiety disorders receiving medical treatment but hasn't found the right treatment that helps.   &nbsp; <h2>10. Take Prescription Medication</h2> Your therapist or doctor can give you prescription medications to help you prevent and manage your panic attacks if they are severe. These medications work by calming your nervous system and reducing the intensity of the panic attack or preventing them altogether.   It is essential to understand that medication can be potentially addicting since they are controlled substances. Therefore, always use them after consulting your doctor, and in the dosage, they recommend to prevent further issues.   &nbsp; <h2>Wrapping Up </h2> While dealing with an anxiety order and managing panic attacks can be draining, being mindful and practicing these useful tips and help you in lowering the intensity. However, if these tips are not working for you and the panic attacks are frequent, it is important that you consult a mental healthcare professional immediately.   Getting the right help can ensure you find better ways to deal with your anxiety symptoms without your anxiety or panic attacks interfering with your routine. A professional can guide you in identifying your triggers, prescribing medications and establishing the right therapy to help you manage your mental health.   Anxiety might stay in your life, but it shouldn't overtake everyday activities. There are multiple ways to manage the symptoms and the anxiety. However, a professional therapist can recommend the best treatment after conducting an assessment. It is important to seek help to improve your life and overall wellness.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Panic-Attacks.png</images> <url>https://topdoctormagazine.com/issues/how-to-cope-with-an-anxiety-disorder-10-ways-to-prevent-a-panic-attack/</url> </article> <article> <ID>27474</ID> <title>The Connection Between Insomnia and Mental Health</title> <publishDate>2023-03-13 20:18:30</publishDate> <description><div class="et_pb_section et_pb_section_250 et_section_regular" > <div class="et_pb_row et_pb_row_252"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_253 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_91 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_273 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_274 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_275 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_256 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Most people will agree that a good night's sleep makes them feel more awake. You probably have heard the saying waking up on the wrong side of the bed. It refers to a person's bad mood and has some truth to it. If a person didn't get a good night's sleep, this might be the reason behind their grumpiness today! Even though many factors affect both insomnia and <a href="https://pubmed.ncbi.nlm.nih.gov/31071719/" target="_blank" rel="noopener">mental health</a>, there is good reason to believe that healthy sleep can improve mental health and treat many psychiatric illnesses.  So far, the evidence points to a two-way link between insomnia and mental health. More research is needed to learn more about this phenomenon.  &nbsp; <h2>Insomnia and Other Sleep Disorders</h2> Nearly 70 million people in the U.S. suffer from sleep disorders, or they struggle to get the recommended amount of sleep each night. If you're suffering from insomnia, that might mean you're having trouble falling asleep, staying asleep or not getting enough sleep.  Sleep apnea is a sleep disorder that disrupts a person's breathing while they sleep. It is sometimes the root cause of insomnia and other sleep issues.   A physician or sleep specialist can help treat your sleep apnea with various treatments. Factors like stress, travel or other life events can bring it on. Simple therapies like baths, exercise, warm milk or having a peaceful bedroom can help treat the symptoms. If insomnia episodes last for over three weeks, your doctor may recommend seeing a sleep disorder specialist.  &nbsp; <h2>Insomnia and Mental Health – The Connection </h2> How often do you find yourself losing sleep when you're worried about something? Half of all occurrences of insomnia can be traced back to some emotional or mental strain. Sleep specialists look at the signs of insomnia to see if a mental disorder is causing the person not to sleep.  <a href="https://topdoctormagazine.com/wellness/lifestyle/bright-and-early-how-your-sleep-schedule-can-help-you-fight-depression/" target="_blank" rel="noopener">Depression</a> can cause people to wake up early, feel tired, have trouble concentrating, feel sad and alter their appetite or weight. A sudden, drastic reduction in sleep with increased activity or a lack of desire for sleep is a sign of mania.  A lot of evidence shows a direct link between Obsessive Compulsive Disorder and sleep problems. In the same way, panic attacks that happen during sleep may be a sign of a panic disorder. A sign of posttraumatic stress disorder could be the inability to sleep well because of recurring nightmares (PTSD).  Sleep problems are another common sign of a problem with drugs or alcohol. Small amounts of alcohol can help you sleep, but drinking too much can disrupt your sleep schedule. Illegal drugs like LSD and ecstasy are also known causes of sleep problems. Sedatives can make you sleepy if you take a lot of them, but their misuse or withdrawal can make it hard to sleep and cause severe sleep problems.  Insomnia <a href="https://pubmed.ncbi.nlm.nih.gov/32790576/" target="_blank" rel="noopener">worsens symptoms</a> of various mental health conditions. Therapy may be less effective if you have severe sleep disorders. There is a clear correlation between insomnia and mental health. The best scientific data suggests that adequate sleep is essential to treating or preventing both.  &nbsp; <h2>Sleep and Memory Function</h2> During the night's sleep, the brain's activity goes up and down at certain times. During NREM (non-rapid eye movement) sleep, brain activity goes down as a whole, but there are brief times when it goes up. Because the brain works rapidly during REM sleep, dreams during this sleep phase tend to be more vivid and easy to remember.  Each phase helps the brain work well by changing how certain brain parts perform. This, in turn, helps us with things like learning and remembering. Brain activity during sleep significantly affects emotional and mental health.  Getting enough sleep, especially REM sleep, helps the brain process emotional information. While we sleep, our brains process and store new information. Thus, not getting enough sleep makes it harder to remember good feelings. This directly relates to the presence and severity of mental health issues, such as depression and suicidal ideation or conduct.  So, the conventional belief that sleep disturbances indicate psychological pathology is being challenged. Instead, there is evidence of a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879507/" target="_blank" rel="noopener">bidirectional relationship</a> between sleep and mental health, with sleep problems being both a cause and a result of mental health problems.  Obstructive sleep apnea (OSA) is also connected to mental health disorders. People with OSA experience repeated pauses in breathing throughout the night.   Evidence suggests a complex association between insomnia and mental health that can be affected by numerous factors.  &nbsp; <h2>Treatment</h2> Treatment of Insomnia and mental health comes second to establishing healthy sleep routines. Try the following treatments to help get better sleep: <ul> <li style="font-weight: 400;" aria-level="1">Good Sleeping Habits. As the first defense against insomnia, try to adopt these measures. Start by sticking to a regular sleep schedule, eliminate stimulating activities in the hours leading up to bedtime, and create a relaxing bedroom atmosphere.</li> <li style="font-weight: 400;" aria-level="1">Unwinding Techniques. Practice mindfulness, gradual muscle relaxation and deep breathing to relax before bed.</li> <li style="font-weight: 400;" aria-level="1">Medication. Although you might have access to a wide variety of psychiatric drugs, it's essential to exercise caution while combining some of them because of the potential for "over-sedation." Some drugs have been licensed for long-term use, but doctors typically advise against using them for longer than a few weeks.</li> <li style="font-weight: 400;" aria-level="1">Herbal Remedies. You can find herbal medicines like valerian root and melatonin at most pharmacies and department stores. Remember, neither medication has approval from the FDA, and there is little evidence that they are effective for most patients.</li> <li style="font-weight: 400;" aria-level="1">Sleep Limitation. The term "sleep efficiency" refers to how much time a person spends asleep instead of awake in bed, and this therapy aims to improve that. It entails a progressive rise in the amount of time one can spend in bed each night.</li> <li style="font-weight: 400;" aria-level="1">Cognitive Behavioral Therapy. Manage and eliminate anxious and negative thoughts with the help of this <a href="https://www.sciencedirect.com/science/article/abs/pii/S000578942200137X" target="_blank" rel="noopener">treatment</a>.</li> <li style="font-weight: 400;" aria-level="1">Light Therapy. Light therapy or Phototherapy is a treatment option for people with delayed sleep phase syndrome.</li> <li style="font-weight: 400;" aria-level="1">Exercise. The quality of your sleep may increase if you start working out. Consult your doctor about the best form of physical activity for you.</li> </ul> &nbsp; <h2>Sleep and Overall Health</h2> Getting enough sleep every night is linked to better overall health and quality of life. Current research on sleep shows that sleep may be linked to emotional regulation and memory consolidation and that not getting enough sleep may hurt these things. Getting more sleep can improve performance and memory and even help control appetite and weight. <ul> <li> Sleeping less than seven hours a night increases the risk of obesity.</li> <li> Lack of sleep (less than seven hours) and oversleeping (more than nine hours) raise the risk of diabetes.</li> <li> Sleeping less than six hours every night increases the risk of hypertension by 20% to 32%.</li> <li> Avoiding tired driving, driving after less than 5 hours of sleep, and driving between 2 and 5 a.m. can minimize automobile accidents by 19%. </li> <li> Both chronic sleep deprivation and lengthy sleep durations increase mortality risk, although longer sleep durations increase mortality risk.</li> </ul> Happy Sleeping!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/The-Connection-Between-Insomnia-and-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/the-connection-between-insomnia-and-mental-health/</url> </article> <article> <ID>27466</ID> <title>How To Engage In Sexual Self-Care</title> <publishDate>2023-03-10 20:01:06</publishDate> <description><div class="et_pb_section et_pb_section_251 et_section_regular" > <div class="et_pb_row et_pb_row_253"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_254 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_92 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_276 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_277 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_278 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_257 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When we talk about health and self-care, it generally covers emotions, mind and body. Our self-care routines revolve around meditation, eating healthy, exercise and skincare, but one crucial category gets neglected often is sexual health.  Your sexual self is a major part of your overall wellness and deserves time to be pampered. Indulging in healthy sexual self-care activities can help reduce stress and support psychological and sexual health.  Self-care is undoubtedly one of the best forms of self-love. Including your sexual well-being with your emotional, mental and physical self-care routine can drastically enhance your overall health. &nbsp; <h2>Know yourself Better</h2> Before you expect someone else to satisfy your sexual well-being, you need to understand yourself better. This is true not just to explore the things you enjoy when it comes to your sexuality but goes beyond that as well.  Take yourself out on a date, understand your emotions, learn new things, and do things you enjoy. Understand that sex is experienced with intention and presence as it is a bodily experience. Connect with your body to learn what works for you.  The self-date can be anything you want, from exploring your body to stretching, taking yourself out for dinner, or dancing around in your pajamas.  &nbsp; <h2>Enjoy an Oil Self-Massage </h2> An oil massage can be a sensual experience when done right. Giving yourself an oil massage can be an even more intimate experience since you are aware of what is working for you. Use a good quality organic oil, like coconut, jojoba and sesame, as these oils can help release internal toxins, soften your skin and calm your nerves.  Start by warming the oil and gently massaging your skin from the top of your head before gradually working your way to your feet. Use longer strokes on all the limbs and circular motions on the joints. Once you are done, soak in a warm bath or take a warm shower.  &nbsp; <h2>Discover your Sexuality </h2> Sexuality is wide and deep. It will take practice and time, but you can discover great creativity, pleasure and power within yourself. When you decide to show up for sexual self-care consistently, it will result in sexual growth. You can begin this by setting a reminder every few days a week to check in. Discovering your sexuality can include sexual education, breathing exercises, self-pleasure, meditation, journaling, enjoying intimacy with your partner or anything that enhances your sexual growth.  &nbsp; <h2>Add Sexual Intimacy to your Schedule </h2> "That can't be fun!" is something that might have crossed your mind. Scheduling sexual time might not seem romantic or fun but knowing that there is an exciting night on the calendar can be thrilling. We are made to believe that spontaneous sex is how sexual intimacy should be for everyone, but it is far from the truth.  Just like everything important in love, you should also prioritize your sex life by adding it to the calendar. It can either be with your partner or a solo play. Scheduling sexual intimacy prepares you physically, spiritually, and emotionally to be in the right mindset and get the most out of this experience.  &nbsp; <h2>Mix Things up </h2> While muscle memory can serve you positively in many ways but in some cases, it can restrict you to the selected sexual likes and desires. One of the major elements of sexual self-care is to enjoy some curious sexual exploration.  Change things up with your partner or when you indulge in self-pleasuring. Explore your body with different types of pressure, texture and touch; slow down or speed up, play music or introduce sex toys in the mix. The more you explore, the better your sexual health will be.  &nbsp; <h2>Understand the Birth Control Options Available </h2> One of the best tips to improve your sexual self-care is to ensure you are being safe. Make sure that you are aware of all the birth control options available for you to find the one that works best for you. While it can be overwhelming to decide with so many options, you can consult your healthcare specialist to narrow down the choices. The most common and flexible birth control is hormonal birth control, which may include an intrauterine device, patch, shot or pill. These birth control options can be stopped easily and are short-term. Some other options include copper IUDs without hormones, barrier methods like condoms, and spermicidal birth control.  Condoms are effective and are always a good idea in all situations since they can also provide protection against STIs.  &nbsp; <h2>Get Tested </h2> Being sexually active means you are always at risk of STIs and HIV. Since STIs occur with little to no symptoms, the risk is higher. Therefore, it is important to get tested since it is the only way to ensure you don't have STI or HIV. Moreover, you can also decrease your risk of HIV or STIs by having protected sex. Avoid using any syringes or needs to protect yourself from HIV.  &nbsp; <h2>Discuss Safe Sex with your Partner </h2> Taking birth control measures and getting tested is the best way to protect yourself and enjoy sexual intimacy, but you must also make sure that your partner is doing the same. It is important to talk openly with your partner about safe sex.  Make sure you and your partner are on the same page and share the same values so you can continue enjoying sexual intimacy with one another. A few things you should discuss include the following: <ul> <li> Things you enjoy and things you don’t want to try </li> <li> Ways to lower the chances of an unintended pregnancy</li> <li> Using protective measures to lower the STIs risk</li> <li> Whether or not you wish to start a family</li> <li> The number of children you want</li> </ul> These are some of the crucial things you should discuss with your partner so that there are no unpleasant surprises for either of you.  &nbsp; <h2>Don’t be Afraid to Share your Experiences </h2> With so much knowledge at the tip of our fingers, sexual education is still lacking. A large population is unaware of aspects safe sex, sexual intimacy, and ways to improve it. Therefore, talk about your experiences and your findings with others to spread awareness.  Normalizing discussions on sexual intimacy and care can greatly help not just others but you as well. You might learn things you weren’t aware of that could enhance your sexual self-care.  &nbsp; <h2>Wrapping Up</h2> Sexual self-care is certainly an important factor in maintaining your overall wellness. These tips can help you explore yourself more and give you a chance to try out new things. It is important, however, to understand that sexual self-care isn’t a one-time thing. In order to enhance your sexual health, be sure to be consistent with sexual self-care.  Start small instead of trying to make big changes in your routine. Reward yourself when you make some progress. As you start your sexual self-care journey, you will find out what works for you and ways you can further improve. You will eventually have the right sexual self-care routine to follow. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Sexual-Health.png</images> <url>https://topdoctormagazine.com/issues/how-to-engage-in-sexual-self-care/</url> </article> <article> <ID>27459</ID> <title>Morinaga - Recent Trend In Functional Food Science</title> <publishDate>2023-03-09 19:44:06</publishDate> <description><div class="et_pb_section et_pb_section_252 et_section_regular" > <div class="et_pb_row et_pb_row_254"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_255 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_93 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_279 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_280 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_281 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_258 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Until recently, good health was described as the absence of any diseases for centuries. It evolved to include physical, psychological and mental well-being. One significant factor in this new definition of health is food. You need nutritious food for the body's growth, development and maintenance. It also helps enhance the overall quality of life.  Functional food science has recently emerged as a popular concept in Europe and the U.S. However, it originated decades ago in Japan. Functional food science indicates that foods and their components can significantly benefit the functions of the body. They also improve health and well-being while reducing the chances of diseases.  The latest trend in functional food science is Morinaga Milk. It is a dairy product company with a long history of researching and benefiting from the nutritional properties of functional ingredients.  &nbsp; <h2>Understanding Functional Foods</h2> Functional foods are considered as those ingredients offering multiple health benefits that include more than the nutritional value. Some ingredients contain additional ingredients or supplements that enhance overall health.   The concept of functional food started during the <a href="https://www.sciencedirect.com/science/article/pii/S221345301930031X" target="_blank" rel="noopener">1980s in Japan</a>. It was a time multiple government agencies began approving foods that had proven health benefits to enhance the population's health and wellness.  The major examples of functional foods include any food that has been fortified with fiber, probiotics, minerals or vitamins. Ingredients that are <a href="https://www.eatright.org/health/wellness/healthful-habits/functional-foods" target="_blank" rel="noopener">rich in nutrients</a>, like grains, seeds, nuts, vegetables and fruits, are also referred to as functional foods. For example, oats include beta-glucan, which is a type of fiber that has been proven to decrease inflammation, enhance heart health and improve immune function.   &nbsp; <h2>Morinaga: Pioneering in Functional Foods with Bifidobacterial Research</h2> Morinaga Milk is one of the leading probiotic ingredient manufacturers for functional food, dietary supplements and infant formula products. With over 50 years of research experience in the benefits of functional health, safety and mechanisms of Human-Residential Bifidobacteria (HRB), Morinaga Milk creates and supplies probiotics bifidobacteria strains that have higher human compatibility.   The company excels in researching and establishing innovative technology to develop functional and probiotic ingredients worldwide. They offer probiotic solutions that are proven to be <a href="https://www.just-food.com/contractors/food-drinks-ingredients/morinaga-milk/" target="_blank" rel="noopener">clinically effective</a>. They also meet the health needs of humans, including healthy aging, mental health, weight management, infant well-being and health, immunity and gut health.  It is essential to understand that all probiotics are not the same. Not all of them comprise of same microbial competitiveness and fitness in the human gut. The residential origin and strain specificity determine the way probiotic bacterium interacts and contributes to human health.   Morinaga Milk has established a premium line of functional ingredients and probiotic strain products that are safe, high-quality, clinically effective and stable to consume. These strains are the ones that <a href="https://www.foodprocessing-technology.com/contractors/ingredients/morinaga-milk/" target="_blank" rel="noopener">reside naturally in the human gut</a> and are referred to as Human-Residential Bifidobacteria (HRB). Every HRB stain includes a range of health benefits to improve overall health and wellness.   &nbsp; <h2>Latest Morinaga Milk Development in Functional Food Science </h2> Morinaga Milk has become the only company in Japan to earn the probiotic strains registration for the New Food Ingredient category. The second strain developed by the company, B. longum BB536, has been <a href="https://www.businesswire.com/news/home/20220517005112/en/Morinaga-Milk-Obtains-the-Registration-of-New-Food-Ingredient-in-China-for-Use-of-Its-Probiotic-Bifidobacterium-longum-BB536-in-Infant-and-Toddler-Foods" target="_blank" rel="noopener">granted approval recently</a> by China’s National Health Commission (NHC). This strain has been approved as a new food ingredient to be used for toddler and infant foods.   The new food ingredient is one of the regulatory systems needed for food ingredients to be allowed to be used in toddler and infant foods and general foods in China. The registered ingredient undergoes a strict evaluation process to meet the safety, health and nutritional requirements and comply with China's regulatory standards. Only 13 probiotic strains have been granted approval since 2011.   The registration process is challenging since the ingredient can have a major impact on the entire population. China continues to update its regulatory framework and safety requirements to ensure and maintain the safety of the population, including young children and infants.   &nbsp; <h2>Benefits of Functional Foods</h2> While research on functional foods and their advantages is still ongoing, many research studies have shown the following promising benefits of functional foods:  &nbsp; <h3>Prevents Nutrient Deficiencies</h3> Functional foods are high in multiple nutrients, including fiber, healthy fats, minerals and vitamins. Including a range of functional foods in your diet, both fortified and conventional, can ensure that you are consuming sufficient nutrients to enhance your protection against nutrient deficiencies.   The higher consumption of fortified foods has been found to reduce nutrient deficiency around the world. After the introduction of wheat flour fortified with iron in Jordon, <a href="https://pubmed.ncbi.nlm.nih.gov/26434612/" target="_blank" rel="noopener">the iron deficiency anemia rates</a> among children were drastically reduced.   The process of fortification has been <a href="https://foodinsight.org/fortification-ftw-for-the-win/" target="_blank" rel="noopener">found</a> to reduce the chances of other conditions caused due to nutrient deficiencies, including birth defects, goiter and rickets.   &nbsp; <h3>Protect against Diseases</h3> Functional foods offer key nutrients required to protect humans against multiple diseases. Numerous of these foods comprise antioxidants, which help <a href="https://www.health.harvard.edu/staying-healthy/understanding-antioxidants" target="_blank" rel="noopener">neutralize free radicals</a>, and harmful compounds to prevent damage to cells and other chronic conditions like diabetes, cancer and heart disease.   Some functional ingredients have a high amount of omega-3 fatty acids, which have been <a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" target="_blank" rel="noopener">proven</a> to enhance heart health, improve brain function and decrease inflammation.   Other foods are loaded with fiber, which <a href="https://www.cdc.gov/diabetes/library/features/role-of-fiber.html" target="_blank" rel="noopener">enhances</a> blood sugar control and prevents conditions like stroke, heart disease, obesity and diabetes. Fiber might also play a role in preventing digestive disorders like acid reflux, hemorrhoids, stomach ulcers and diverticulitis.   &nbsp; <h3>Enhances Growth and Development</h3> There are specific nutrients that are integral for the growth and development of children and infants. Having a variety of functional foods as a part of your normal healthy diet ensures all the nutritional requirements are met. Additionally, include fortified functional foods in the diet as they can also play a significant role in the growth and development of children.   Low folic acid levels can enhance the potential of neural tube defects that may impact the spine, spinal cord or brain. Increasing folic acid intake can decrease the chances of neural tube defects by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933077/" target="_blank" rel="noopener">50 to 70%</a>.   Other healthy nutrients in functional foods also play a role in the development and growth of an individual, including vitamin B12, calcium, zinc, iron and omega-3 fatty acids.  &nbsp; <h2>Wrapping Up</h2> Functional foods have been associated with multiple significant health benefits that can enhance the overall health of humans. These foods have been found to reduce nutrient deficiencies, enhance proper development and growth, and offer protection against disease.   Additionally, functional foods provide a variety of healthy and nutritious fortified foods. Include them in your diet with whole foods to enhance your health and fill any nutritional gaps to maintain your wellness.   It is ideal for including fortified functional foods in your diet. However, consult your health care professional before changing your diet, particularly if you are battling a health condition.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Morinaga-Milk.png</images> <url>https://topdoctormagazine.com/issues/morinaga-recent-trend-in-functional-food-science/</url> </article> <article> <ID>27519</ID> <title>What Does "Eat the Rainbow" Mean?</title> <publishDate>2023-03-08 16:29:02</publishDate> <description><div class="et_pb_section et_pb_section_253 et_section_regular" > <div class="et_pb_row et_pb_row_255"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_256 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_94 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_282 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_283 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_284 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_259 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Fruits and vegetables are the stepping stone of nutrition. Scores of studies and common knowledge agree upon the importance of eating enough fruits and vegetables, so we shouldn't be surprised that we are encouraged to indulge in them more often. In discussions regarding how to include fruits and vegetables in our diets, we sometimes encounter a peculiar phrase: "eat the rainbow!" Simply put, diversity is the key to a nourishing and healthy diet. &nbsp; <h2>What Does "Eat the Rainbow" Mean?</h2> "Eat the rainbow" is a memorable call to eat fruits and vegetables of various colors. The color of a fruit or vegetable is a sign of the abundance of specific nutrients (i.e., phytonutrients) and how they can benefit your health.  &nbsp; <h2>"Eat the Rainbow" Benefits</h2> Including solely a particular fruit or vegetable in your meal plan will only benefit a narrow part of your body. To ensure a more holistic approach, take full advantage of <a href="https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/" target="_blank" rel="noopener">all the colors of the rainbow</a> by regularly eating a variety of fruits and vegetables that provide a <a href="https://www.wholekidsfoundation.org/assets/documents/better-bites-eat-a-rainbow.pdf" target="_blank" rel="noopener">wide range</a> of health benefits: <ul> <li style="font-weight: 400;" aria-level="1">Improved heart health (red, dark red, yellow, orange, green, blue, purple, white);</li> <li style="font-weight: 400;" aria-level="1">Improved brain function and memory (red, green, blue, purple);</li> <li style="font-weight: 400;" aria-level="1">Improved eyesight (green, yellow, orange);</li> <li style="font-weight: 400;" aria-level="1">Lower cancer risk (red, dark red, yellow, orange, green, blue, purple, white);</li> <li style="font-weight: 400;" aria-level="1">Improved immunity (yellow, orange);</li> <li style="font-weight: 400;" aria-level="1">Regulated cholesterol levels (white);</li> <li style="font-weight: 400;" aria-level="1">Improved oral health (green);</li> <li style="font-weight: 400;" aria-level="1">Improved skin health (red, blue, purple).</li> </ul> &nbsp; <h2>"Eat the Rainbow" Foods and Colors</h2> &nbsp; <h3>Red</h3> Red fruits and vegetables are widely known for their <a href="https://www.healthline.com/nutrition/eat-the-rainbow" target="_blank" rel="noopener">cancer-fighting nutrients</a>. They contain antioxidants, lycopene, vitamin C, flavonoids, etc., which will benefit your skin and heart health. The most popular red fruits and vegetables are: <ul> <li style="font-weight: 400;" aria-level="1">Apples;</li> <li style="font-weight: 400;" aria-level="1">Cherries;</li> <li style="font-weight: 400;" aria-level="1">Red onions;</li> <li style="font-weight: 400;" aria-level="1">Red peppers;</li> <li style="font-weight: 400;" aria-level="1">Strawberries;</li> <li style="font-weight: 400;" aria-level="1">Tomatoes;</li> <li style="font-weight: 400;" aria-level="1">Watermelon.</li> </ul> &nbsp; To get a boost of red nutrients and vitamins:  <ul> <li style="font-weight: 400;" aria-level="1">Cut 2 red peppers and 1 red onion. </li> <li style="font-weight: 400;" aria-level="1">Put them in a frying pan with olive oil at high heat. </li> <li style="font-weight: 400;" aria-level="1">Add some salt and 1 tablespoon of sugar. </li> <li style="font-weight: 400;" aria-level="1">Let them roast until they are softened. </li> <li style="font-weight: 400;" aria-level="1">Add a little bit of wine. </li> <li style="font-weight: 400;" aria-level="1">Add some fresh basil (green comes in!) and olive oil.</li> <li style="font-weight: 400;" aria-level="1">Enjoy your meal full of red!</li> </ul> &nbsp; <h3>Orange and Yellow</h3> Orange and yellow nutrients can improve poor blood circulation due to their rich chemical composition in hesperidin, a unique phytonutrient. Their high levels of vitamin A also support eye health. The most popular <a href="https://www.naturalbalancefoods.co.uk/community/dietary-needs/the-rainbow-diet-meal-plan/" target="_blank" rel="noopener">orange or yellow</a> fruits and vegetables are:  <ul> <li style="font-weight: 400;" aria-level="1">Bananas;</li> <li style="font-weight: 400;" aria-level="1">Carrots;</li> <li style="font-weight: 400;" aria-level="1">Corn;</li> <li style="font-weight: 400;" aria-level="1">Lemons;</li> <li style="font-weight: 400;" aria-level="1">Mango;</li> <li style="font-weight: 400;" aria-level="1">Oranges;</li> <li style="font-weight: 400;" aria-level="1">Pineapple;</li> <li style="font-weight: 400;" aria-level="1">Sweet potatoes.</li> </ul> You can whip up and enjoy a <a href="https://marshasbakingaddiction.com/mango-banana-smoothie/" target="_blank" rel="noopener">banana-mango smoothie</a> or some <a href="https://www.allrecipes.com/recipe/278853/roasted-carrots-and-potatoes/https://www.allrecipes.com/recipe/278853/roasted-carrots-and-potatoes/" target="_blank" rel="noopener">baked carrots with sweet potatoes</a> while benefiting from a strong immunity boost! &nbsp; <h3>Green</h3> Green vegetables often contain lutein, <a href="https://www.healthline.com/nutrition/eat-the-rainbow#benefits" target="_blank" rel="noopener">omega-3 fatty acids</a> and vitamin K, among other vital nutrients. Together, they take good care of your eyesight and bone health. In addition, leafy green vegetables help maintain cognitive functions throughout the years. Our favorite greens are: <ul> <li style="font-weight: 400;" aria-level="1">Asparagus;</li> <li style="font-weight: 400;" aria-level="1">Avocado;</li> <li style="font-weight: 400;" aria-level="1">Basil;</li> <li style="font-weight: 400;" aria-level="1">Broccoli;</li> <li style="font-weight: 400;" aria-level="1">Cucumbers;</li> <li style="font-weight: 400;" aria-level="1">Green cabbage;</li> <li style="font-weight: 400;" aria-level="1">Green herbs;</li> <li style="font-weight: 400;" aria-level="1">Spinach.</li> </ul> Covering the green side of the rainbow is as easy as enjoying a slice of avocado toast in the morning, some broccoli as a fantastic side dish for pork chops and cucumbers in your cream cheese sandwich!  &nbsp; <h3>Blue and Purple </h3> Blue and purple fruits are <a href="https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/" target="_blank" rel="noopener">anti-inflammatory and antioxidant</a>, aiding cellular and tissue recovery. A significant nutritional enhancement is brought by <a href="https://health.clevelandclinic.org/anthocyanins/" target="_blank" rel="noopener">anthocyanins</a> (i.e., water-soluble pigments), which can lower blood pressure, prevent brain dysfunctions and slow down cancer growth. Some tasty blue and purple fruits and vegetables are: <ul> <li style="font-weight: 400;" aria-level="1">Blackberries;</li> <li style="font-weight: 400;" aria-level="1">Blueberries;</li> <li style="font-weight: 400;" aria-level="1">Eggplant;</li> <li style="font-weight: 400;" aria-level="1">Plums. </li> </ul> &nbsp; <h3>White</h3> White might not be so colorful, but it is undoubtedly nutritious. <a href="https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know#health-benefits" target="_blank" rel="noopener">White vegetables contain flavonoids</a> that help manage high blood pressure by regulating cholesterol levels. In addition, they can decrease the risk of type 2 diabetes. Some healthy white vegetables to consider are:  <ul> <li style="font-weight: 400;" aria-level="1">Cauliflower;</li> <li style="font-weight: 400;" aria-level="1">Garlic;</li> <li style="font-weight: 400;" aria-level="1">Mushrooms;</li> <li style="font-weight: 400;" aria-level="1">Onions;</li> <li style="font-weight: 400;" aria-level="1">Potatoes.</li> </ul> &nbsp; Our favorite white recipe is <a href="https://www.cookitrealgood.com/mushroom-tomato-pasta/" target="_blank" rel="noopener">pasta with mushrooms</a>:  <ul> <li style="font-weight: 400;" aria-level="1">Roast some mushrooms with onions. </li> <li style="font-weight: 400;" aria-level="1">Add tomato sauce to the pan. </li> <li style="font-weight: 400;" aria-level="1">Add sugar and pepper.</li> <li style="font-weight: 400;" aria-level="1">Let everything cook for five minutes. </li> <li style="font-weight: 400;" aria-level="1">Put the pasta in the pan after boiling it and mix it with the sauce.</li> </ul> &nbsp; <h2>Three "Eat the Rainbow" Recipes</h2> Rich, single-colored meals provide numerous health benefits, and you can vary the chosen color as you prepare your next meal. But you can also mix multiple rainbow colors in the same dish, as colorful plates provide more nutritional benefits. Our bodies like diversity, so you can't go wrong with a mix of nourishing foods! &nbsp; <h3><a href="https://www.twospoons.ca/rainbow-buddha-bowls/" target="_blank" rel="noopener">Rainbow Buddha Bowl </a></h3> <h4>Main Ingredients </h4> <ul> <li style="font-weight: 400;" aria-level="1">1 cup of uncooked quinoa;</li> <li style="font-weight: 400;" aria-level="1">2 cups of water;</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of turmeric powder;</li> <li style="font-weight: 400;" aria-level="1">1 pinch of sea salt;</li> <li style="font-weight: 400;" aria-level="1">1 cup of edamame beans;</li> <li style="font-weight: 400;" aria-level="1">1 zucchini, spiralized;</li> <li style="font-weight: 400;" aria-level="1">1 cup of carrot, grated;</li> <li style="font-weight: 400;" aria-level="1">1 cup of cooked beetroot, chopped;</li> <li style="font-weight: 400;" aria-level="1">1 avocado, chopped;</li> <li style="font-weight: 400;" aria-level="1">¼ of a thinly sliced cucumber ;</li> <li style="font-weight: 400;" aria-level="1">½ cup of hummus.</li> </ul> &nbsp; <h4>Ingredients for the Garlic-Tahini Dressing</h4> <ul> <li style="font-weight: 400;" aria-level="1">¼ cup of tahini;</li> <li style="font-weight: 400;" aria-level="1">2 limes juice;</li> <li style="font-weight: 400;" aria-level="1">2 cloves of finely chopped garlic; </li> <li style="font-weight: 400;" aria-level="1">1 pinch salt and pepper;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of water to thin.</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Cook the quinoa. Add 1 cup of quinoa to 2 cups of water in a saucepan. </li> <li style="font-weight: 400;" aria-level="1">After it starts to boil, add turmeric and a pinch of sea salt and simmer until cooked (12-15 minutes). </li> <li style="font-weight: 400;" aria-level="1">Grate the zucchini and the carrots, chop the beetroot and slice the avocado and cucumber. </li> <li style="font-weight: 400;" aria-level="1">Divide the quinoa, edamame, zucchini, carrots, beetroot, avocado and cucumber between bowls. Divide the hummus between bowls. </li> </ol> &nbsp; <h4>How To Prepare the Dressing </h4> <ol> <li style="font-weight: 400;" aria-level="1">Add ¼ cup of tahini, the juice of 2 limes, finely chopped garlic and a pinch of salt and pepper in a small bowl. Mix by whisking. </li> <li style="font-weight: 400;" aria-level="1">Add splashes of water for thinning (about 2 tablespoons). </li> <li style="font-weight: 400;" aria-level="1">Drizzle over the buddha bowls. </li> <li style="font-weight: 400;" aria-level="1">Serve and enjoy!</li> </ol> &nbsp; <h2><a href="https://www.lastingredient.com/mushroom-corn-penne/" target="_blank" rel="noopener">Pasta With Mushrooms and Corn</a></h2> This dish will give you a boost of red, white, yellow and green nutrients every time, as well as a healthy carbohydrate intake! <h4>Ingredients </h4> <ul> <li style="font-weight: 400;" aria-level="1">8 ounces of penne pasta;</li> <li style="font-weight: 400;" aria-level="1">8 ounces of sliced cremini mushrooms;</li> <li style="font-weight: 400;" aria-level="1">2 corn ears with their kernels sliced off;</li> <li style="font-weight: 400;" aria-level="1">2 thinly sliced scallions;</li> <li style="font-weight: 400;" aria-level="1">2 minced garlic cloves;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of grated Parmesan cheese;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of kosher salt;</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of black pepper;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of olive oil.</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Let the pasta boil until well cooked. As it boils, save a half cup of water.</li> <li style="font-weight: 400;" aria-level="1">Add the corn and mushrooms to a heated pan with 1 tablespoon of olive oil. Let them cook until the mushrooms turn brown and caramelized and the corn is bright yellow. It should take at most 5 minutes.</li> <li style="font-weight: 400;" aria-level="1">Stir in the thinly sliced scallions, garlic, salt and pepper.</li> <li style="font-weight: 400;" aria-level="1">Put the pasta in the pan with ½ cup of boiled water. Let it evaporate. Mix them gently. </li> <li style="font-weight: 400;" aria-level="1">Stir in the scallion greens, Parmesan cheese and parsley. Add more salt and pepper, according to your taste.</li> <li style="font-weight: 400;" aria-level="1">Enjoy your meal!</li> </ol> &nbsp; <h3><a href="https://www.allrecipes.com/recipe/82575/roasted-sweet-potatoes-onions/" target="_blank" rel="noopener">Roasted Sweet Potatoes and Onions </a></h3> As simple as it sounds, this recipe provides a variety of white and orange nutrients!  <h4>Ingredients </h4> <ul> <li style="font-weight: 400;" aria-level="1">2 sweet onions cut into 1-inch chunks;</li> <li style="font-weight: 400;" aria-level="1">2 large sweet potatoes peeled and cut into 1-inch chunks;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of toasted sliced almonds;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of Amaretto liqueur;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of dried thyme;</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of olive oil;</li> <li style="font-weight: 400;" aria-level="1">Salt and pepper.</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Put the onions, sweet potatoes and dried thyme with olive oil, salt, pepper and Amaretto liqueur in an oven preheated at 425 F.</li> <li style="font-weight: 400;" aria-level="1">Cover the oven tray and let it in the oven for 30 minutes.</li> <li style="font-weight: 400;" aria-level="1">Uncover the oven tray and let the food bake for 20 minutes. Sprinkle with almonds.</li> <li style="font-weight: 400;" aria-level="1">Enjoy your meal!</li> </ol> &nbsp; <h2>Can You Eat Meat On the Rainbow Diet?</h2> Eating the Rainbow isn't necessarily a vegan diet since all it brings to the table is more various, colorful fruits and vegetables, <a href="https://atlasbiomed.com/blog/rainbow-diet-food-lists/" target="_blank" rel="noopener">without excluding meat</a> or other animal-source foods. Instead, we recommend combining the Rainbow diet with protein-rich foods.  <h2>A Parting Reminder</h2> Our bodies need a variety of colorful fruits and vegetables to function. "Eating the rainbow" can be a path to healthier, smarter eating that can provide you with the plethora of nutrients your body needs! Having variety in what you choose to eat will benefit your health in many ways.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Eat-the-Rainbow.png</images> <url>https://topdoctormagazine.com/issues/what-does-eat-the-rainbow-mean/</url> </article> <article> <ID>27452</ID> <title>The Positive and Negative Effects of Plastic Surgery</title> <publishDate>2023-03-07 15:57:09</publishDate> <description><div class="et_pb_section et_pb_section_254 et_section_regular" > <div class="et_pb_row et_pb_row_256"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_257 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_95 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_285 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_286 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_287 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_260 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Plastic surgery has experienced an explosion in popularity over the past two decades. <a href="https://www.researchgate.net/publication/23226036_Influence_of_television_on_demand_for_cosmetic_surgery" target="_blank" rel="noopener">Some researchers</a> attribute the increase in demand for plastic surgery in the 2000s to the proliferation and popularity of plastic surgery reality TV shows. In comparison, the increase in the 2010s is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7028372/" target="_blank" rel="noopener">partly ascribed to the influence of social media</a>.  <a href="https://www.globenewswire.com/en/news-release/2022/08/31/2507760/0/en/Cosmetic-Surgery-Market-Size-to-Worth-Around-USD-205-1-Bn-by-2030.html" target="_blank" rel="noopener">According to a Precedence Research report</a>, the American cosmetic surgery industry will be worth $205.1 billion by 2030, growing at a compounded annual growth rate of 12.42% between 2022-2030. <a href="https://www.plasticsurgery.org/documents/News/Statistics/2020/plastic-surgery-statistics-full-report-2020.pdf" target="_blank" rel="noopener">The American Society of Plastic Surgeons' 2020 statistics report</a> 15.6 million cosmetic procedures in the U.S. alone.  With plastic surgery occupying such a prominent role in the 21st century, it begs the question: does plastic surgery have a net positive impact on society? Supporters affirm that plastic surgery can improve one's self-image and boost self-esteem. In contrast, detractors argue that plastic surgery contributes to the root of body image issues and bears unnecessary risks.  To objectively and reasonably conclude the costs and benefits of plastic surgery, we must thoroughly analyze the arguments of both sides of the aisle.  &nbsp; <h2>What Are the Benefits of Plastic Surgery?</h2> The primary reason for someone to seek plastic surgery is to alter their appearance, therefore feeling more comfortable and confident in their skin. In theory, a successful cosmetic procedure causes increased self-esteem and self-confidence.  &nbsp; <h3>Plastic Surgery Benefits Vary Across Population Segments</h3> <a href="https://journals.lww.com/plasreconsurg/Abstract/2004/04010/A_Review_of_Psychosocial_Outcomes_for_Patients.17.aspx" target="_blank" rel="noopener">A review of 37 studies</a> on the psychosocial outcomes of plastic surgery published in the Plastic and Reconstructive Surgery Journal found that most patients were satisfied with the results of their procedures.   The review notes, however, that patients should be screened for their suitability for these types of procedures and that certain groups are more prone to adverse psychosocial outcomes than others. For example, individuals afflicted by body dysmorphia (a condition whereby one obsessively focuses on a perceived physical flaw) and other mental health issues, such as anxiety and depression, had an increased chance of a negative outcome. Moreover, males going for surgery to resolve relationship issues and those with a history of unsatisfactory plastic surgeries were also at an increased risk for poor psychosocial outcomes.  &nbsp; <h3>Plastic Surgery Benefits Are Broad</h3> A substantial amount of research attests to the positive outcomes of plastic surgery. <a href="https://journals.sagepub.com/doi/pdf/10.1177/2167702612471660" target="_blank" rel="noopener">A study published in the Clinical Psychological Science journal</a> compared 554 patients who underwent plastic surgery against a control group of 264 individuals who were interested in these procedures but decided against going under the knife. The group that underwent surgery experienced numerous positive outcomes, including self-esteem, overall well-being, mental health, physical health, anxiety, depression and social phobia.  <a href="https://pubmed.ncbi.nlm.nih.gov/11994621/" target="_blank" rel="noopener">A two-year study of 360 women</a> who had gone for breast augmentation found that 75-85% of the participants felt that the benefits of their surgeries outweighed the costs and associated risks.  While plastic surgery benefits seem vast and accessible to most, certain population groups need to be cautious before undergoing plastic surgery. The best starting point is to consult a medical professional to determine if you can and, if so, how to avoid adverse plastic surgery effects.  &nbsp; <h2>What Are The Negative Effects of Plastic Surgery?</h2> People predisposed to mental health concerns, such as anxiety, depression and personality disorders, can be at an increased risk of experiencing a negative outcome from cosmetic procedures.  &nbsp; <h3>The Negative Effects of Plastic Surgery Can Impact Mental Health</h3> <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/217788" target="_blank" rel="noopener">A Danish study of 2,761 women</a> who underwent breast surgery found that they were at a notably greater risk of suicide and admission into a psychiatric institution. The study also concluded that these women were more likely to pass away from breast cancer and lung disease.   Furthering these findings, <a href="https://pubmed.ncbi.nlm.nih.gov/17606650/" target="_blank" rel="noopener">a review of studies of women following cosmetic breast augmentation</a> found that the suicide rate among women who have undergone these procedures is between two and three times higher than the average population.  <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010319/" target="_blank" rel="noopener">Some scholars have suggested</a> that plastic surgeons must use new and improved screening methods before agreeing to take on a patient for cosmetic procedures.  &nbsp; <h3>The Negative Effects of Plastic Surgery Can Impact Physical Health</h3> Invasive cosmetic procedures are no different from other surgeries risk-wise. <a href="https://www.webmd.com/beauty/what-to-know-about-plastic-surgery-risks" target="_blank" rel="noopener">Some of the most common complications</a> of plastic surgery include scarring, damaged nerves, the occurrence of a seroma (fluid build-up under the skin), infection and adverse reactions to anesthesia. <a href="https://pubmed.ncbi.nlm.nih.gov/23060707/" target="_blank" rel="noopener">Even minimally invasive cosmetic procedures can result in complications</a>, such as facial paralysis from BOTOX, inflammation and scarring.  The reported complication rate of plastic surgery varies considerably across sources and according to the type of procedure performed. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728899/" target="_blank" rel="noopener">A review published in the Journal of Cutaneous and Aesthetic Surgery</a> notes that the complication rate can exceed 40% for some treatments.   Contrastingly, <a href="https://www.plasticsurgery.org/news/press-releases/study-supports-safety-of-outpatient-plastic-surgery-procedures" target="_blank" rel="noopener">the American Society of Plastic Surgeons reported</a> that across 26,302 procedures performed by board-certified plastic surgeons between 1995-2017, the complication rate within a 48-hour period was less than 1%. Meanwhile, <a href="https://journals.sagepub.com/doi/10.1177/2292550319880921" target="_blank" rel="noopener">a review of 108,303 plastic surgery patients</a> between 2012-2016 found that 5.78% experienced at least one postoperative complication.  &nbsp; <h3>There Are Ways to Mitigate The Risks of Plastic Surgery's Negative Effects</h3> People considering cosmetic surgery can take tangible steps to significantly reduce their risk of complications. Due to <a href="https://www.plasticsurgery.org/patient-safety/asps-member-qualifications" target="_blank" rel="noopener">the extensive testing and training</a> involved, using a board-certified plastic surgeon can increase the safety of one's cosmetic procedure. In addition, opting to go for plastic surgery in a single-specialty setting, such as a plastic surgery outpatient center, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861674/" target="_blank" rel="noopener">reduces the risk of surgical site infection</a> compared to procedures performed in a multi-specialty center (e.g., a hospital).  &nbsp; <h2>Can You Be Body Positive and Get Plastic Surgery?</h2> Body positivity is intrinsically linked to body image, which describes an individual's subjective view of their physical appearance. <a href="https://www.verywellmind.com/what-is-body-positivity-4773402" target="_blank" rel="noopener">Body positivity</a> is the idea that anyone deserves a positive and encouraging body image regardless of their physical characteristics.  Contrary to popular belief, being body positive and seeking out plastic surgery are not mutually exclusive. Undergoing cosmetic procedures does not nullify the idea that everyone is entitled to view themselves positively regarding their body image.  Unfairly expecting an individual to accept aspects of themselves that they could change and consequently make themselves feel more comfortable in their skin — the essence of body image acceptance — goes against the premise of body positivity. An individual who goes for plastic surgery is not inherently opposed to accepting diverse body types, skin tones and other physical characteristics.  &nbsp; <h2>Balancing Plastic Surgery Pros and Cons</h2> The benefits and risks of plastic surgery are often distinct. Deciding whether the gains of the former outweigh the costs of the latter requires a careful examination of one's circumstances.  You can make a sound decision by taking the time to research how a given procedure may affect your overall health and provide you with a range of benefits.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/The-Positive-and-Negative-Effects-of-Plastic-Surgery.png</images> <url>https://topdoctormagazine.com/issues/the-positive-and-negative-effects-of-plastic-surgery/</url> </article> <article> <ID>27439</ID> <title>Does a Lack of Serotonin Really Affect Depression?</title> <publishDate>2023-03-07 15:17:44</publishDate> <description><div class="et_pb_section et_pb_section_255 et_section_regular" > <div class="et_pb_row et_pb_row_257"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_258 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_96 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_288 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_289 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_290 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_261 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the U.S., nearly <a href="https://www.ncbi.nlm.nih.gov/books/NBK430847/" target="_blank" rel="noopener">17 million</a> of the population is affected by depression, mostly adults, and even this figure is underestimated as many cases are not even brought to medical attention. Depression is a mood disorder that results in sadness, loss of interest, irritable mood and cognitive changes that affect an individual's ability to function. Many environmental and genetic factors lead to depression, but the exact cause is unknown. One common and persistent idea since the 1960s is that abnormalities in the brain chemicals, specifically serotonin, result in depression. But there isn't much evidence to support this theory. So, it begs the question, does a lack of serotonin really affect depression? &nbsp; <h2>What Is Serotonin?</h2> Before diving into the relationship between serotonin and depression, let's learn what serotonin is and how it helps the body. Serotonin is a neurotransmitter that plays a fundamental physiological role in the human body. Neurotransmitters are nerve cells that carry chemical signals that travel through cells and encourage the body to react in a certain manner. They regulate multiple physiological functions, such as appetite, flight or fight response, or emotions. There are more than 100 neurotransmitters in the human body, including serotonin. Serotonin regulates multiple activities, such as stabilizing mood, sexual desire, behavior, digestion, etc. Because of these capabilities, <a href="https://www.ncbi.nlm.nih.gov/books/NBK545168/" target="_blank" rel="noopener">serotonin</a> is the primary treatment target for multiple psychological and neurological disorders, such as depression. &nbsp; <h2>Relationship Between Serotonin and Depression - How It All Started</h2> The link between serotonin and depression was first established in the early 1960s. As a result, SSRI antidepressants were developed that are still widely used today and backed by leading researchers. But there is no concrete evidence available that can support this relationship. The relationship between serotonin and depression was critical in the past because of how serotonin levels affect the body. For instance, high serotonin levels create the "serotonin syndrome" effect. Its symptoms include agitation, confusion, headache, nausea, vomiting, shivering and rapid heart rate. It happens when an individual accidentally mixes two or more medications. In contrast, low serotonin levels lead to serotonin deficiency and affect an individual's mood and ability to function properly. Multiple factors can cause low serotonin levels, such as nutritional and vitamin deficiency, low tryptophan levels, etc. Researchers also believe that low serotonin levels are associated with anxiety, insomnia, weight gain and irritable bowel syndrome. Because of this, it is one of the most investigated neurotransmitters. According to a study conducted in 2017, convergent data from studies on cerebrospinal fluid levels of 5-hydroxyindolacetic acid, tryptophan depletion, peripheral models of presynaptic serotonergic neurons, like platelets, neuroendocrine challenges and autopsy seemed to support the presence of decreased functioning of the serotonin system in depression. However, if these findings are analyzed, you will also find negative results, but most were neglected. Thus, all these studies led to the advent of Selective Serotonin Reuptake Inhibitors (SSRI), which are the first line of medication for severe anxiety, depression and neuropsychiatric disorders and are still widely used today. &nbsp; <h2>Treatment for Depression</h2> SSRIs are used as the first line of pharmacotherapy for depression and other neuropsychiatric disorders due to their efficiency, safety and tolerability.[3] Common antidepressants include Fluoxetine, Sertraline, Fluvoxamine and Citalopram. SSRIs work by holding back the reuptake of serotonin, causing serotonin activity to increase. They have fewer effects on other neurotransmitters, unlike other classes of antidepressants, such as dopamine or norepinephrine. SSRIs also have relatively fewer side effects, such as: <ul> <li> Headache</li> <li> Agitation or mild irritability</li> <li> Dyssomnia or sleepiness</li> <li> Nausea or constipation</li> <li> Dizziness</li> <li> Sexual dysfunction</li> </ul> To prevent these side effects, the initial dose is sub-therapeutic and is prescribed for 1 to 2 weeks, which then gradually leads to the therapeutic dose. According to recent research, there is no clear relationship between serotonin and depression, then why do SSRIs work? There must be an explanation. One thing is clear, SSRIs do work for individuals with depression but just not because of the reasons we thought. &nbsp; <h2>Why Do SSRIs Work?</h2> Let's discuss their mechanism in more detail. Serotonin is a neurotransmitter that is released by a neuron and binds to another neuron. After traveling through cells and transmitting the signals, serotonin is taken back up to await when it is needed. SSRIs work by hindering this reuptake, causing the serotonin to stay afloat between the cells and relay its message multiple times before being taken up. If that's the case, SSRIs simply increase serotonin levels. However, the authors of The Serotonin Theory of Depression: A Systematic Umbrella Review of the Evidence suggest that in the long term, SSRIs might reduce serotonin levels in the brain. So, how do they work? Many researchers believe that antidepressants work by changing other aspects of the brain chemistry aside from serotonin. Since imipramine's introduction in 1957, numerous antidepressants have been developed with increasing specificity for the monoamine systems, including selective serotonin, dopamine and norepinephrine agents. While these agents lead to an immediate change in monoaminergic neurotransmission, they typically require at least four weeks of treatment before leading to beneficial effects. Moreover, they are only effective around 30%-40% of the time. These observations have led to the conclusion that rather than treating a "serotonin deficit," antidepressants may work by promoting some form of neuroplasticity in brain circuits that are relevant to depression. Simply put, antidepressants work by increasing neuroplasticity, which is the ability of the brain to change neural networks after growth and reorganization or causing stress to have less harmful effects on neuroplasticity. &nbsp; <h2>The Serotonin Theory of Depression: A Systematic Umbrella Review of the Evidence</h2> In 2022, an umbrella review was conducted on the serotonin system. An umbrella review surveys existing systematic reviews and meta-analyses relevant to a research question and represent one of the highest levels of evidence synthesis available. The researchers first conducted a scoping review to identify areas of research consistently held to support the serotonin hypothesis of depression. The research identified six areas, and conclusions were made on serotonin and 5-HIAA, receptors, serotonin transporter (SERT), depletion studies and SERT gene and gene-stress interactions. Areas of research that provided moderate or high certainty of the evidence, such as the studies of plasma serotonin and metabolites and the genetic and gene-stress interaction studies, all showed no association between markers of serotonin activity and depression. Some other areas suggested findings consistent with increased serotonin activity, but the evidence was of very low certainty, mainly due to small sample sizes and possible residual confounding by current or past antidepressant use. To conclude, a review of the major areas of serotonin research shows that there is no link between depression and serotonin or if depression is caused by low serotonin activity. &nbsp; <h2>A Parting Note </h2> Researchers have widely put forward the serotonin hypothesis and chemical imbalance theory for depression over the past few decades. This has led the general public to believe that depression is caused by serotonin and also influenced their decision whether to continue antidepressant medication or not, leading to a lifelong dependency on these drugs. Low serotonin levels might affect your body in some ways, but it has shown no strong link with depression.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/lack-of-serotonin.png</images> <url>https://topdoctormagazine.com/issues/does-a-lack-of-serotonin-really-affect-depression/</url> </article> <article> <ID>27512</ID> <title>Health at Every Size</title> <publishDate>2023-03-06 16:08:54</publishDate> <description><div class="et_pb_section et_pb_section_256 et_section_regular" > <div class="et_pb_row et_pb_row_258"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_259 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_97 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_291 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_292 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_293 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_262 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Stepping on scales, eating in public and buying clothes are often trigger points for those who are conscious of their weight. A 2014 study found that <a href="https://pubmed.ncbi.nlm.nih.gov/25049164/" target="_blank" rel="noopener">21% of patients felt judged by their doctors</a> and, as a result, were less likely to attend follow-up consultations. However, over the past few years, more people have realized that basing someone's worth on their size holds no weight. Movements like <a href="https://asdah.org/health-at-every-size-haes-approach/" target="_blank" rel="noopener">Health at Every Size</a> (HAES) provide an inclusive and holistic approach to health and wellness, and they're here to stay. &nbsp; <h2>What Is Health at Every Size?</h2> HAES is a unique approach to fitness, health and wellness. It promotes healthy behaviors rather than severe weight loss, diet culture and over-exertion.  The HAES approach is rooted in the belief that everyone has the potential to live a healthy, long life, dispelling the old notion that weight is the only determinant of overall health. Instead of placing value on dieting, HAES implements healthy behaviors such as keeping active, prioritizing self-care and eating wholesome foods. HAES keeps in mind that the societal and cultural pressures to conform to specific aesthetics can be harmful, as all bodies are created equally and beautifully. Eradicating stigma and judgment are at the core of HAES. &nbsp; <h2>The Principles of Health at Every Size</h2> HAES has been popularized by associate nutritionist and weight science researcher <a href="https://lindobacon.com/" target="_blank" rel="noopener">Lindo Bacon</a>, who wrote the book Health At Every Size: The Surprising Truth About Your Weight. The fundamental principles shared in this <a href="https://lindobacon.com/HAESbook/HAES_manifesto.pdf" target="_blank" rel="noopener">"new peace movement"</a> are accepting and respecting the diversity of different body shapes and sizes without judgment. This approach makes one aware of the multi-dimensional nature of health, where weight is not the only constant. Instead, it focuses on all people's physical, emotional and intellectual well-being, regardless of body type. HAES also emphasizes the value of <a href="https://www.healthline.com/nutrition/quick-guide-intuitive-eating" target="_blank" rel="noopener">eating intuitively</a>, balancing the needs of the self, hunger and pleasure. This approach translates to movement, too. Physical activity should be enjoyable, not inherently punitive. The goal of HAES is to provide an all-encompassing approach to health and wellness, focused on supporting <a href="https://www.sizediversityandhealth.org/health-at-every-size-haes-approach/" target="_blank" rel="noopener">six positive behaviors</a>: <ol> <li style="font-weight: 400;" aria-level="1">Respecting and accepting body diversity;</li> <li style="font-weight: 400;" aria-level="1">The knowledge that health is multidimensional (physical, intellectual, social, spiritual, occupational and emotional);</li> <li style="font-weight: 400;" aria-level="1">Realizing that people with different bodies can be healthy, too;</li> <li style="font-weight: 400;" aria-level="1">Balancing meal times with nutritional needs, hunger, pleasure and satiety;</li> <li style="font-weight: 400;" aria-level="1">Enjoying physical activity;</li> <li style="font-weight: 400;" aria-level="1">Separating the self from the social and cultural standards surrounding weight, body image and beauty.</li> </ol> &nbsp; <h3>Weight Inclusivity</h3> All bodies, regardless of shape or size, are worthy of acceptance, respect and love. HAES promotes body equality — people of all sizes should pursue their health journeys without judgment, discrimination or stigma. &nbsp; <h3>Health Enhancement</h3> Healthy enhancement is the continuous endeavor to improve one's health and well-being. It encompasses numerous factors, such as eating well, exercising, considering one's mental health and engaging in regular self-care. Making small, actionable lifestyle changes is the best way to enhance one's well-being. It is not all about things one can add to their life, but also focusing on what can be removed, such as reducing alcohol consumption or quitting smoking. Each step in the right direction can help prevent chronic diseases and improve quality of life. &nbsp; <h3>Eating for Well-Being</h3> Eating with well-being in mind ensures that intentional choices during meal times are maintained. Eating a variety of foods will give the body the vitamins and minerals it needs to function optimally. One should pay close attention to hunger, fullness levels and pleasure when choosing what to eat and when to stop. Being in tune with the body's cues is integral to eating for well-being. &nbsp; <h3>Respectful Care</h3> Providing care and support to oneself and others respectfully creates a positive community. Incorporating this mode of thought as a core part of one's ethos makes individuals feel valued, motivated and empowered to persist in their unique health and wellness journeys. &nbsp; <h3>Life-Enhancing Movement</h3> It would be remiss to think everyone loves the same physical activity. Whether it is walking, dancing, yoga, weight training, running or calisthenics, there is a form of exercise that works for everyone's preference. Engaging in some life-enhancing movement is essential because it complements eating for well-being to improve one's quality of life. &nbsp; <h2>The Benefits of Practicing Health At Every Size</h2> The benefits of practicing HAES are plentiful, but one of the primary boons of this approach is that it facilitates the development of a positive, healthier relationship between individuals, food and their bodies. The HAES philosophy underlines the utility of eating in a balanced manner so that one can enjoy their meals while feeling satisfied in knowing that they are nourishing their bodies appropriately. HAES offers its adherents an alternative to the extremes of stringent dietary restrictions while supporting them in their quest for health. HAES also encourages individuals to participate in exercise they find enjoyable instead of urging them toward physical activity on a merit-only basis. The advantage of pursuing a physical activity one enjoys is that they are more likely to participate without feeling resentful. By adopting these practices, followers of HAES learn how to trust their bodies and foster intrinsic motivation, strengthening their resolve to adopt a lifestyle conducive to health, wellness and overall well-being. &nbsp; <h3>Prioritizing Self-Care and Self-Acceptance</h3> Practicing HAES aids individuals in feeling more accepting of and comfortable in their own bodies. By recognizing the diversity of body types, HAES promotes body positivity. This mindset allows people to freely seek out positive lifestyle choices for their health instead of being pressured to conform to external standards for arbitrary reasons. Adherents of HAES enjoy the benefits of following an intuitively healthy lifestyle and enjoy the fruits of self-care, self-acceptance and self-love. &nbsp; <h2>Incorporating Health at Every Size Into Your Life</h2> HAES aims to equip its followers with a holistic approach to health and wellness, encouraging healthy behaviors, promoting overall well-being and supporting people of all shapes and sizes. This approach seeks to create a future where society collectively accepts that health is possible at every size, free from stigma and judgment.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Health-at-Every-Size.png</images> <url>https://topdoctormagazine.com/issues/health-at-every-size/</url> </article> <article> <ID>27433</ID> <title>What Is Intuitive Eating? Learning To Trust Our Bodies</title> <publishDate>2023-03-05 15:01:06</publishDate> <description><div class="et_pb_section et_pb_section_257 et_section_regular" > <div class="et_pb_row et_pb_row_259"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_260 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_98 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_294 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_295 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_296 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_263 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the early 20th century, the link between obesity, poor health and untimely death <a href="https://academic.oup.com/shm/article/29/4/757/2660184?login=false" target="_blank" rel="noopener">started to be understood</a>. Since then, society has accepted a comprehensive spate of diets, ultimately dumped in favor of newer fads. We have been on a mission to find the best diet to imbue us with health, help us lose weight and drive optimal performance. Every couple of years, a new diet is purported by experts to be the one. From a ketogenic diet to veganism, we have been through the wringer in settling on the ideal diet.  It is not a stretch to say that there might be a problem with dieting — or at least diet culture. Following a rigid set of food-related rules creates an environment primed for disappointment, frustration and self-imposed punitive measures. Anyone who has attempted a diet and transgressed from it even slightly can relate to this torrent of negative emotions.   Academic literature points to worrying consequences related to dieting. <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1097-4679(199806)54:4%3C427::AID-JCLP4%3E3.0.CO;2-K" target="_blank" rel="noopener">A study published in the Journal of Clinical Psychology</a> found that individuals following restrictive diets are prone to adverse cognitive effects.  It is no surprise that intuitive eating (i.e., an eating and food philosophy) is being touted as a sustainable alternative to dieting. <a href="https://health.clevelandclinic.org/what-is-intuitive-eating/" target="_blank" rel="noopener">Since its inception in 1995</a> by registered dietician Evelyn Tribole and nutrition therapist Elyse Resch, intuitive eating has grown in popularity and merit.   <a href="https://foodinsight.org/wp-content/uploads/2019/05/IFIC-Foundation-2019-Food-and-Health-Report-FINAL.pdf">According to a 2019 survey and report</a> by the International Food Information Council, nearly 60% of respondents wanted to learn more about intuitive eating. The survey also found that almost 50% of American respondents aged 18-34 are familiar with the concept.  Intuitive eating is centered on listening to and trusting our bodies to regulate our appetite and eating habits. For anyone struggling with their relationship with food, self-image and weight, or for those looking to optimize their overall performance through a healthy eating philosophy, intuitive eating is a concept worth exploring.  &nbsp; <h2>What Is Intuitive Eating?</h2> Intuitive eating is a non-diet eating and food philosophy that focuses on tuning into one's body's needs and wants. Intuitive eating guides adherents to listen to internal cues instead of external ones. Individuals practicing intuitive eating trust their bodies to tell them when they are satiated and stop eating once they have perceived this signal. Conversely, someone following a diet would stop eating once they have reached a predetermined caloric threshold or eaten a planned meal.  Intuitive eating requires individuals to learn their body's messages and trust that their body will regulate their appetite and eating patterns, as it is designed to do.  &nbsp; <h3>How Does Intuitive Eating Work Differently From Diets?</h3> By nature, diets work through restriction. Whether it is restricting eating periods, portion size or food groups, diets require that adherents explicitly forego something.  Contrastingly, intuitive eating does not explicitly dictate when someone can eat, how much they can eat and what they can eat. It avoids the detrimental cycle associated with dieting — deviating from a diet, binging due to the restriction, feeling immense shame and guilt and then punishing themselves by implementing an even more austere dieting regimen. Subsequently, the individual will likely lapse again, fuelling the cycle.  Intuitive eating is more complex than eating when you want and eating until you feel full.  &nbsp; <h3>Intuitive Eating Principles</h3> Tribole and Resch, the founders of intuitive eating, <a href="http://www.intuitiveeating.org/10-principles-of-intuitive-eating/" target="_blank" rel="noopener">outlined 10 principles</a> for those who wish to implement their eating philosophy. <ol> <li style="font-weight: 400;" aria-level="1">Reject the diet mentality. People must abandon the diet culture of deprivation and guilt to live totally free.</li> <li style="font-weight: 400;" aria-level="1">Honor your hunger. You can avoid overeating by indulging in food when your body tells you it needs sustenance (i.e., the true hunger signals).</li> <li style="font-weight: 400;" aria-level="1">Make peace with food. You can mitigate insatiable cravings and feelings of guilt by avoiding a list of no-go foods.</li> <li style="font-weight: 400;" aria-level="1">Challenge the food police. To break the cycle of diet-related negativity, refrain from categorizing food groups as good or bad.</li> <li style="font-weight: 400;" aria-level="1">Discover the satisfaction factor. By creating an environment for yourself to enjoy food, you can better tap into your body's natural signals and determine when you are truly hungry or satiated. Stop associating meals with weight gain and guilt.</li> <li style="font-weight: 400;" aria-level="1">Feel your fullness. Pay attention to your body's signals about how full you are.</li> <li style="font-weight: 400;" aria-level="1">Cope with your emotions and kindness. Emotional eating won't dissipate your troubles. Make a concerted effort to identify your emotional triggers and distinguish them from genuine feelings of hunger.</li> <li style="font-weight: 400;" aria-level="1">Respect your body. A crucial component of intuitive eating is accepting your physical and genetic makeup.</li> <li style="font-weight: 400;" aria-level="1">Movement — Feel the difference. Get your blood flowing and your body moving without putting yourself under pressure to stick to strict workout schedules.</li> <li style="font-weight: 400;" aria-level="1">Honor your health — Gentle nutrition. Your body will thank and reward you if you fuel it with real sustenance. Do not punish yourself over one food-related indulgence. Be patient. Actual progress happens over time — a single setback isn't decisive.</li> </ol> You can succinctly break down these 10 principles into <a href="https://sph.umich.edu/pursuit/2018posts/intuitive-eating.html" target="_blank" rel="noopener">four overarching themes</a>: <ul> <li style="font-weight: 400;" aria-level="1">Permit yourself to eat when hungry and eat what your body needs.</li> <li style="font-weight: 400;" aria-level="1">Eat to nourish your physical body, not to alleviate emotional adversity.</li> <li style="font-weight: 400;" aria-level="1">Filter out the noise and attune yourself to your internal signals.</li> <li style="font-weight: 400;" aria-level="1">Prioritize your health and well-being.</li> </ul> &nbsp; <h2>What Are the Benefits of Intuitive Eating?</h2> The well-documented benefits of intuitive eating impact physical, mental and emotional well-being.  <a href="https://pubmed.ncbi.nlm.nih.gov/23962472/" target="_blank" rel="noopener">A literature review of 26 studies</a> (including nine clinical trials) by Australian-based researchers found that intuitive eating boosts psychological well-being, improves eating patterns and ameliorates blood pressure and cholesterol markers.   Additionally, <a href="https://link.springer.com/article/10.1007/s40519-020-00852-4" target="_blank" rel="noopener">a longitudinal study of over 1,400 participants</a> between 2010-2018 found that intuitive eating reduces the probability of low self-esteem, body image issues, binge eating, depressive symptoms and abnormal weight-controlling behavior.  Intuitive eating has also been beneficial for specific population groups. <a href="https://pubmed.ncbi.nlm.nih.gov/29986603/" target="_blank" rel="noopener">A Canadian study</a> of women in the Québec province who struggle with weight control and body image issues found that intuitive eating improved psychological well-being and eating patterns. Moreover, <a href="https://pubmed.ncbi.nlm.nih.gov/31161219/" target="_blank" rel="noopener">a study of women who implemented intuitive eating following bariatric surgery</a> found that they were able to decrease their BMI.  &nbsp; <h2>Implementing Intuitive Eating In Your Life</h2> Intuitive eating does not mean you must subject yourself to restrictive and punitive diets. You can enjoy a healthy relationship with eating, food and weight without enduring strict and rigid diets. Learn to listen to and trust your body, and you will understand when you are truly hungry and satiated.  If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support <a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener">here</a>. (QR code for print)</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Intuitive-Eating.png</images> <url>https://topdoctormagazine.com/issues/what-is-intuitive-eating-learning-to-trust-our-bodies/</url> </article> <article> <ID>27426</ID> <title>Are Eating Disorders Considered Mental Illnesses?</title> <publishDate>2023-03-03 14:18:30</publishDate> <description><div class="et_pb_section et_pb_section_258 et_section_regular" > <div class="et_pb_row et_pb_row_260"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_261 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_99 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_297 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_298 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_299 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_264 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The COVID-19 pandemic ushered in a plethora of changes that have changed the landscape of our lives forever. However, some have been beneficial and much-needed, such as the<a href="https://www.bmj.com/content/369/bmj.m1379/rr" target="_blank" rel="noopener"> reduction of mental health stigma</a> caused partly by the highly publicized mental health issues that plagued many during the pandemic. The mainstream acceptance and discussion of mental health concerns have led to an increased overall understanding that certain behavioral patterns are mental illnesses, not simply "a lack of willpower" or a "cry for attention." Chief amongst these behavioral patterns are eating disorders. Eating disorders are an increasing problem. <a href="https://academic.oup.com/ajcn/article/109/5/1402/5480601" target="_blank" rel="noopener">A literature review</a> of 121 studies on eating disorders published between 2000-2018 found that the prevalence rate of eating disorders has been steadily increasing. It noted a 3.5% prevalence rate between 2000-2006 and a 7.8% prevalence rate between 2013-2018, a doubling in prevalence. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792687/" target="_blank" rel="noopener">Some researchers</a> have suggested that the mass influence of media in the lives of adolescents may be causing body image dissatisfaction, thereby increasing the risk of eating disorders. Irrespective of their causes, eating disorders are a spectrum of mental illnesses worthy of proper medical attention. The prevalence of eating disorders warrants a thorough exploration and a clear understanding of their causes, impact and treatment. &nbsp; <h2>What Are Eating Disorders?</h2> <a href="https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders" target="_blank" rel="noopener">According to the American Psychiatric Association (APA)</a>, eating disorders refer to a range of mental health conditions whereby eating behaviors and patterns are disrupted by negative thoughts and emotions. The APA's latest iteration of its <a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener">Diagnostic and Statistical Manual of Mental Disorders (DSM)</a>, the world's preeminent guide in diagnosing mental disorders, lists diagnostic criteria for <a href="https://insideoutinstitute.org.au/assets/dsm-5%20criteria.pdf" target="_blank" rel="noopener">numerous eating disorders</a>. Many of them are also characterized by mental health symptoms such as low self-esteem, anxiety, depression and social withdrawal. &nbsp; <h3>Anorexia Nervosa (AN)</h3> Individuals dealing with <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/anorexia-nervosa" target="_blank" rel="noopener">anorexia nervosa (AN)</a> severely restrict their caloric intake to avoid gaining weight at all costs. Symptoms include a warped self-image and the adverse effects of malnourishment, such as dehydration, fatigue, thin hair and brittle nails. &nbsp; <h3>Bulimia Nervosa (BN)</h3> When dealing with <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/eating-disorders/bulimia-nervosa" target="_blank" rel="noopener">bulimia nervosa (BN)</a>, individuals binge eat uncontrolled before vomiting or using laxatives to expel or "purge" the recently consumed food. Symptoms include the inability to stop the binge-purge cycle, lethargy and dental problems. &nbsp; <h3>Binge Eating Disorder (BED)</h3> <a href="https://www.womenshealth.gov/mental-health/mental-health-conditions/eating-disorders/binge-eating-disorder" target="_blank" rel="noopener">Binge eating disorder (BED)</a> occurs when an individual engages in uncontrolled food consumption regardless of hunger levels. Unlike BN, people with BED do not purge after their binging episode. Many BED patients suffer from weight gain and feelings of discomfort and guilt after a binge. &nbsp; <h3>Pica</h3> <a href="https://my.clevelandclinic.org/health/diseases/22944-pica" target="_blank" rel="noopener">Pica</a> is a condition whereby an individual compulsively swallows a range of non-food items such as chalk, soap, hair and dirt. The symptoms of pica include intestinal blockage, constipation, poisoning and infection. &nbsp; <h3>Rumination Disorder</h3> <a href="https://www.mayoclinic.org/diseases-conditions/rumination-syndrome/symptoms-causes/syc-20377330" target="_blank" rel="noopener">Rumination disorder</a> occurs when someone unintentionally regurgitates food to chew on it again and either swallows it or spits it out. Symptoms include nausea and halitosis (i.e., bad breath). &nbsp; <h3>Avoidant/Restrictive Food Intake Disorder (ARFID)</h3> <a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/arfid" target="_blank" rel="noopener">Avoidant/restrictive food intake disorder (ARFID)</a> is a condition typified by an individual avoiding food and eating to the extent of being adversely affected by an insufficient caloric intake. Symptoms include severe weight loss and malnourishment. &nbsp; <h3>Other Specified Feeding or Eating Disorders (OSFED)</h3> Individuals afflicted by <a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/osfed" target="_blank" rel="noopener">Other Specified Feeding or Eating Disorders (OSFED)</a> may exhibit a combination of the symptoms and characteristics of other eating disorders without meeting the complete diagnostic criterion for a single disorder. &nbsp; <h3>Unspecified Feeding or Eating Disorder (UFED)</h3> Individuals who do not meet the diagnostic criteria for the above disorders but still experience disrupted eating behaviors due to emotional difficulties may be diagnosed with <a href="https://www.nationaleatingdisorders.org/unspecified-feeding-or-eating-disorder" target="_blank" rel="noopener">Unspecified Feeding or Eating Disorder (UFED)</a>. This can be a temporary diagnosis in cases where insufficient information is available and further clinical investigation is required. &nbsp; <h2>Why Are Eating Disorders Classified as Mental Illnesses?</h2> <a href="https://www.eatingrecoverycenter.com/blog/resource/Eating-Disorders-Are-Mental-Illnesses-Heres-Why" target="_blank" rel="noopener">According to Brittany Peters</a>, a clinical psychologist and Ph.D. candidate, eating disorders are classified as mental health disorders because they meet the two broad criteria for mental illnesses: <ol> <li style="font-weight: 400;" aria-level="1">Having thoughts and feelings associated with unhappiness.</li> <li style="font-weight: 400;" aria-level="1">Having a reduced quality of life as a result of your ongoing issues.</li> </ol> &nbsp; <h3>What Is the Difference Between Eating Disorders and Disordered Eating?</h3> Eating disorders are medically diagnosable conditions, while <a href="https://www.verywellmind.com/difference-between-disordered-eating-and-eating-disorders-5184548" target="_blank" rel="noopener">disordered eating describes unhealthy behaviors and patterns</a> surrounding eating and food. Certain types of disordered eating, such as restricting one's caloric intake or altering one's feeding behavior due to emotional issues, can be diagnostic markers of eating disorders if they meet the frequency criteria for these conditions. The key difference is that individuals may go through bouts of disordered eating without ever fulfilling the necessary clinical diagnostic criteria for any of the aforementioned eating disorders. &nbsp; <h2>What Causes Eating Disorders?</h2> Eating disorders have many of the same causes and risk factors as other mental health disorders. One of the leading models of the causes of mental illness is the biopsychosocial (BPS) model. Conceived in 1977 by the American psychiatrist George Engel, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6875848/" target="_blank" rel="noopener">the BPS model segments the causes and development of mental health disorders</a> into three domains of human life: biological, psychological and social. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4785136/" target="_blank" rel="noopener">An article published in the Frontiers of Behavioral Neuroscience journal</a> categorizes the potential causes of eating disorders according to the BPS model as follows: <ul> <li style="font-weight: 400;" aria-level="1">Biological factors: Patients with eating disorders can be biologically predisposed through dopaminergic circuitry and the presence of other mental symptoms such as anxiety.</li> <li style="font-weight: 400;" aria-level="1">Psychological factors: Low self-esteem, poor self-image and body image issues are potential contributing factors to eating disorders.</li> <li style="font-weight: 400;" aria-level="1">Social factors: Social pressures (e.g., social media and peer pressure) and certain family environments can exacerbate the development of eating disorders.</li> </ul> &nbsp; <h3>Are Eating Disorders Genetic?</h3> Contemporary research backs the idea that eating disorders have a prominent genetic component. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010958/" target="_blank" rel="noopener">Some research estimates</a> that over 50% of the population variance in eating disorders is due to genetic factors. &nbsp; <h2>How Do Eating Disorders Affect One's Life?</h2> People living with eating disorders are severely impacted by their effects. Depending on the nature of the eating disorder, an individual's physical health is affected in various ways. For example, those with eating disorders leading to malnourishment can struggle with fatigue, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912362/" target="_blank" rel="noopener">a compromised immune system</a> and dehydration. Conversely, those with eating disorders that lead to being overweight can experience poor physical fitness and cardiac health. Psychologically, eating disorders can detrimentally impact self-esteem, self-image and body image perception. &nbsp; <h3>Can Eating Disorders Cause Depression?</h3> Research has revealed a notable connection between eating disorders and other mental health problems, including depression. <a href="https://toledocenter.com/anorexia/whats-the-connection-between-eating-disorders-and-depression/" target="_blank" rel="noopener">Some studies estimate that over 30% of individuals</a> with AN, BN and BED are also diagnosed with major depressive disorder. While there are established links and associations between eating disorders and depression, it is unknown whether the causation is uni- or bidirectional. &nbsp; <h3>Can Eating Disorders Cause Infertility?</h3> <a href="https://pubmed.ncbi.nlm.nih.gov/2220927/" target="_blank" rel="noopener">A study of 66 patients at an infertility clinic</a> found that over 16% of them were diagnosed with an eating disorder. Promisingly,<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7768504/" target="_blank" rel="noopener"> a review of long-term studies on the effects of AN on fertility and reproductive health</a> found a negligible association in patients who had regained weight and were recovering from AN. &nbsp; <h2>How Are Eating Disorders Treated?</h2> <a href="https://my.clevelandclinic.org/health/diseases/4152-eating-disorders" target="_blank" rel="noopener">A variety of tried-and-tested treatment options</a> are available to those with eating disorders: psychotherapy, nutritional therapy (with a dietician or nutritionist) and pharmaceutical treatments. Alternative approaches, such as 12-step-based treatment, have also shown some treatment efficacy. <a href="https://pubmed.ncbi.nlm.nih.gov/20664141/" target="_blank" rel="noopener">One study estimates</a> that the long-term success rate (3-5 years) of these models can be as high as 50%. &nbsp; <h3>Eating Disorder Prevention</h3> Many experts believe prevention is critical in battling the prevalence of eating disorders. <a href="https://www.nationaleatingdisorders.org/learn/general-information/prevention" target="_blank" rel="noopener">Prevention measures</a> aim to mitigate environmental factors that can lead to the development of eating disorders, such as those described by the BPS model. Some of these measures include public policy measures, public education and selective measures aimed at at-risk groups (e.g., prophylactic counseling). &nbsp; <h2>Breaking the Stigma Around Eating Disorders</h2> By acknowledging eating disorders as mental health conditions, we can avoid blaming those affected and take a step in the right direction, creating awareness on how to prevent and treat them and improving countless lives. If you or someone you know may be struggling with an eating disorder, contact the National Eating Disorder Association for support <a href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" rel="noopener">here</a>. (QR code for print)</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Eating-Disorders.png</images> <url>https://topdoctormagazine.com/issues/are-eating-disorders-considered-mental-illnesses/</url> </article> <article> <ID>27419</ID> <title>How to Start a Garden for the First Time</title> <publishDate>2023-03-01 14:12:50</publishDate> <description><div class="et_pb_section et_pb_section_259 et_section_regular" > <div class="et_pb_row et_pb_row_261"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_262 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_100 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_300 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_301 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_302 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_265 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Planning to start your first garden? Here are a few things to keep in mind!  When ready to immerse yourself in gardening, begin by choosing the ideal spot. Ideally, you want a location with plenty of sunlight and good drainage. If you have a large yard, you're in luck, as various spots can meet these criteria. But if you have a smaller yard or live in an apartment, it's time to get more creative. Maybe a sunny porch or your cluttered balcony cannot wait to become your future green haven!  Once you've chosen your location, it's time to head back to the planning board! Flowers, vegetables and herbs are all great options for first-time gardeners. No splendid ideas have grown roots in your mind? You can always talk to your local nursery or gardening store for advice on what plants will do well!  And, of course, do some research on which plants will do well in your climate and soil type. All set to go green? Time to get started!  &nbsp; <h2>Soil</h2> But first, let's lay the groundwork by testing your soil. This step will help determine what tools and plants are best suited for your garden.  To test your soil, you'll need a soil testing kit. These can be purchased at most garden centers or <a href="https://www.epicgardening.com/best-soil-test-kit/" target="_blank" rel="noopener">online</a>. Once you have your kit, follow the instructions to collect a soil sample from your garden. Then, send the sample off to a laboratory for testing. The results will tell you the pH level of your soil and what nutrients it contains.  Based on the results of your soil test, you can then choose the tools and plants your future garden needs. For example, if you have acidic soil, you'll need to be careful about what plants you choose, as some plants prefer alkaline soils.  &nbsp; <h2>Be Strategic</h2> You've learned all about your soil and equipped yourself with the right tools. Time to get all strategic! With a little planning, you can grow a beautiful and bountiful garden that will provide you with fresh flowers and vegetables all season long! <ul> <li style="font-weight: 400;" aria-level="1">Flowers: If you want to grow flowers, consider a space that gets at least six hours of sunlight per day. You'll also need to ensure you have enough room to accommodate the type of flowers you want to grow.</li> <li style="font-weight: 400;" aria-level="1">Vegetables: A vegetable garden is a great way to get fresh produce and cut your trips to the produce aisle down. For starters, you'll need a space that gets at least six hours of sunlight per day and is large enough to accommodate the type of vegetables you want to grow.</li> <li style="font-weight: 400;" aria-level="1">Herbs: Interested in growing herbs? Six hours of sunlight per day and adequate space are all these aromatic superfoods need!</li> </ul> Once you have chosen what kind of garden you want, you'll need some seeds or seedlings. <a href="https://archive.curbed.com/2016/6/1/11822860/nursery-garden-center-101" target="_blank" rel="noopener">Your local nursery or gardening center</a> can help you choose the right ones for your climate and space.   &nbsp; <h2>Pots and Containers</h2> Now that you've chosen your plants, it's time to get some pots or containers for them. The type of pot or container you choose will depend on the plant you're growing.  Growing flowers? You'll probably want to use decorative pots or planters. You can find these at most garden stores or online. Just make sure they have drainage holes, so your plants don't get too wet.  Focused on vegetables? <a href="https://lifestyle.howstuffworks.com/crafts/recycled/5-recycled-planter-crafts.htm" target="_blank" rel="noopener">You can use just about any type of pot or container</a>! Old food or coffee cans make great planters for small plants. Just be sure to punch a few holes in the bottom for drainage. You can also repurpose plastic containers like milk jugs or laundry detergent bottles. Cut some holes in the bottom, and you're good to go!  No matter what type of pots you choose, make sure they're big enough for your plants. You don't want your plants to get too crowded. They'll need room to grow!  &nbsp; <h2>Basic Gardening Tools</h2> Gardening may seem like a daunting task when it comes to the tools needed to begin. <a href="https://www.lowes.com/n/buying-guide/garden-tools-buying-guide" target="_blank" rel="noopener">There are so many different tools and supplies</a>, and it's hard to know where to start! But not to worry; it's all about baby steps. Don't try to go pro from the start. You can easily shoot for the stars with simple, day-to-day tools you might already own!  A watering can is one of the essential garden tools. It's perfect for giving your plants a quick drink and easy to transport around the garden. Look for a watering can with a long spout so that you can reach all of your plants easily.!  Next on the essential garden tool list is a hoe. A hoe is a tool that helps you loosen up the soil, remove weeds and keep your garden beds in good shape. If unsure which hoe to choose, look for one with a comfortable grip and a sharp blade.  Shovels are another vital garden tool. You'll need a shovel to help you dig holes for planting and move soil and mulch around your garden. Look for a shovel that's the right size for you — if it's too big or too small, it won't be easy to use.  Gardening gloves are part of any gardener's toolkit. All that hard work can be tough on your hands, so protecting them is important. Look for comfortable and breathable gloves, so you can wear them for long periods without feeling uncomfortable.  Pruning shears are also an important garden tool, especially if you're growing flowering plants. They help you trim dead or overgrown branches to keep your plants healthy and looking their best.  Finally, a garden hose will help you water your plants, wash off garden tools and keep your garden looking all neat. Look for a garden hose that's durable and easy to use.  So there you have it: some basic garden tools every new gardener needs!   With these basic garden tools in your arsenal, you'll be ready to get started on your gardening journey. Happy planting!  &nbsp; <h2>Let's Get Started</h2> You have all you need to start your first garden! You have the space, the garden tools and the soil. You have chosen the plants you want to grow. The last thing you need to do is get started!  To start, you will need to till the soil, either with a garden hoe or a tiller. Remember to loosen the soil so that the roots of your plants can easily take hold. Once the soil is loose, you can begin planting your seeds or seedlings. Be sure to plant them at the correct depth and spacing according to the instructions on the seed packet.  Water your plants regularly, especially when they are first getting established. When they mature, you can cut back on watering. Fertilize your plants according to the directions on the fertilizer packaging. Also, you will want to remove any weeds that are competing with your plants for soil and water.  That's it! With a little care and dedication and lots of patience and attention, you will soon have a beautiful garden that you can enjoy for years to come!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/03/Start-a-Garden.png</images> <url>https://topdoctormagazine.com/issues/how-to-start-a-garden-for-the-first-time/</url> </article> <article> <ID>27397</ID> <title>How Your Mental Health Affects Your Heart Health</title> <publishDate>2023-01-28 10:47:36</publishDate> <description><div class="et_pb_section et_pb_section_260 et_section_regular" > <div class="et_pb_row et_pb_row_262"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_263 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_101 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_303 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_304 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_305 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_266 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When people suffer from heartache — whether due to a breakup or the loss of a loved one — it's commonplace to eat copious amounts of ice cream, snuggle under a blanket and lean on friends and family for moral support. This trope was reenacted in countless movies and appeared in various popular culture references.  So, why do people engage in all sorts of unhealthy behaviors when they are struggling emotionally? There are multiple reasons for this, such as <a href="https://www.webmd.com/depression/features/depression-food-traps" target="_blank" rel="noopener">attempting to increase serotonin</a>. However, these choices affect many other parts of the body, including the heart.  &nbsp; <h2>Can Mental Health Affect Physical Health?</h2> People often forget that our minds and bodies are intrinsically linked. That is why it is essential to address both mental and physical health in order to maintain overall well-being. However, there is a notable effect when one or the other suffers. One way mental health can affect physical health is by linking stress and physical illness. Chronic stress can negatively affect the body through the release of hormones such as cortisol, which can increase blood pressure and heart rate, and also contribute to <a href="https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health" target="_blank" rel="noopener">dermatological conditions such as psoriasis</a>. A person at risk of dying from cancer is <a href="https://onlinedegrees.bradley.edu/blog/how-mental-health-affects-physical-health/" target="_blank" rel="noopener">50% more likely to pass away</a> if they also suffer from depression. Mental health conditions, such as schizophrenia and anxiety, also affect physical health. People with these conditions may be more likely to engage in unhealthy behaviors, such as smoking. Studies report that more than <a href="https://www.webmd.com/schizophrenia/schizophrenia-smoking-the-link" target="_blank" rel="noopener">80% of people with schizophrenia smoke, compared to only 12% of adults in the U.S.</a> as of 2020. Other manifestations, such as diabetes, obesity and heart disease, are also linked to mental health disorders. It is essential to take the connection between mental and physical health seriously and seek treatment if necessary. Various options, such as therapy, medication and lifestyle changes (e.g., exercising and eating a healthy diet), are available. &nbsp; <h2>How Are Mental Health and Heart Disease Related?</h2> <a href="https://www.hsph.harvard.edu/news/press-releases/positive-emotions-cardiovascular-health/" target="_blank" rel="noopener">According to the Psychological Bulletin</a>, 1 in every 18 deaths in the U.S. is stroke related. Heart health is not something to be taken lightly. Now that it has been established that mental health does affect physical health, we can explore how it affects heart health and, subsequently, how it may lead to heart disease. Evidence suggests that mental health can affect heart health. <a href="https://www.cdc.gov/heartdisease/mentalhealth.htm" target="_blank" rel="noopener">Studies have shown</a> that people with mental health conditions, such as depression and anxiety, may be at an increased risk of developing cardiovascular disease, including heart disease and stroke. &nbsp; <h2>How Different Mental Health Disorders Affect Heart Health</h2> While the effects of mental health disorders are not completely understood in relation to heart disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener">there are notable links</a> between various mental illnesses, such as schizophrenia and depression, to heart health. This is partly because mental disorders and heart disease share a similar etiology. &nbsp; <h3>Depression</h3> People with depression have an increased risk of developing cardiovascular disease, including heart disease and stroke. The link between <a href="https://www.healthline.com/health/lethargy" target="_blank" rel="noopener">lethargy and physical illness</a> and the fact that people with depression may be more likely to engage in unhealthy behaviors, such as eating unhealthy foods and a lack of physical activity, are the potential reasons behind this risk. &nbsp; <h3>Anxiety</h3> Chronic stress, often a symptom of anxiety, can adversely affect the body. People with anxiety experience an increased risk of cardiovascular disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener">high blood pressure and heart palpitations</a>. &nbsp; <h3>Schizophrenia</h3> People with schizophrenia are at risk of various heart health issues owing to the erratic mood changes that cause the body's nervous system to panic and the heart to go into shock. The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016051/" target="_blank" rel="noopener">risk of heart disease is exacerbated by the poor lifestyle choices</a> people with schizophrenia make, such as increased alcohol and drug consumption. The relationship between mental health disorders and heart health is complex, and more research is needed to fully understand the connections between these conditions. &nbsp; <h3>Can Poor Mental Health Lead To Heart Failure?</h3> In severe cases, <a href="https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/how-does-depression-affect-the-heart" target="_blank" rel="noopener">poor mental health can lead to heart failure</a>. Chronic stress negatively affects the body by increasing blood pressure and heart rate and contributing to inflammation, a known risk factor for many physical health conditions, including cardiovascular disease and diabetes. People with poor mental health may also be more likely to engage in unhealthy behaviors, such as smoking, unhealthy eating habits and a lack of physical activity. These behaviors can increase the risk of developing physical health conditions like heart disease, obesity and diabetes. <a href="https://www.mayoclinic.org/diseases-conditions/heart-failure/symptoms-causes/syc-20373142" target="_blank" rel="noopener">Heart failure</a> occurs when the heart cannot pump enough blood to meet the body's needs. Various factors, including coronary artery disease, high blood pressure and diabetes, can cause it. Poor mental health may contribute to the development of these conditions, thus increasing the risk of heart failure. &nbsp; <h2>Why Is Mental Health Awareness Important?</h2> One of the main benefits of mental health awareness is that it helps reduce the stigma surrounding mental health conditions. When people are more aware of mental health issues, they are less likely to view them as taboo, making it easier for them to seek help and support and feel more comfortable discussing their mental health with others. If there were a great understanding and acceptance of mental health, the positive effects would also be perceivable in the physical body. The healthier the mind, the healthier the body — the mantra of various cases, <a href="https://www.unaids.org/en/20180718_GR2018" target="_blank" rel="noopener">as reported in the UN AIDS Update in 2018</a>, with a direct correlation between the mental well-being of a group and the prevalence of HIV/AIDS.  &nbsp; <h2>How To Manage Mental Health and Boost Heart Health</h2> Mental health is an essential aspect of overall health and well-being. It is crucial in how we think, feel and behave. When people's mental health is not optimal, it harms their physical health. So, prioritize your mental health and take care of it just like your physical health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Mental-Health-Affects-Your-Heart-Health.png</images> <url>https://topdoctormagazine.com/issues/how-your-mental-health-affects-your-heart-health/</url> </article> <article> <ID>27391</ID> <title>What Do Minerals Do in Your Body?</title> <publishDate>2023-01-27 09:59:21</publishDate> <description><div class="et_pb_section et_pb_section_261 et_section_regular" > <div class="et_pb_row et_pb_row_263"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_264 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_102 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_306 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_307 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_308 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_267 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">A person sits on the couch after a long day at work, drinking some mineral water. Everyone at work has gotten sick, except for them. They think of all the possible ways they've managed to avoid getting sick but can't quite put their finger on how, except … maybe it's because they've had mineral-rich foods the whole week.   This scenario, although fictional, exemplifies how vital minerals are to the human body in fighting illnesses, promoting digestive health and strengthening muscles and bones.  &nbsp; <h2>What Are Minerals? </h2> Minerals are essential substances that aid the body's development, growth and function. Central to these functions is the <a href="https://www.nccih.nih.gov/health/vitamins-and-minerals" target="_blank" rel="noopener">minerals' help</a> in resisting infections and gathering energy from foods. Minerals are found in all sorts of food and beverages. They can even be found in water!  Sometimes <a href="https://vitagene.com/blog/difference-between-vitamins-and-minerals/" target="_blank" rel="noopener">vitamins and minerals can get confused with one another</a>, but they aren't the same thing. Vitamins are necessary for bodily function, whereas minerals are essential to building bones, regulating the heartbeat and flow of blood, as well as strengthening muscles, brain function and hormones.   &nbsp; <h2>Are Minerals Organic?</h2> <a href="https://nbmg.unr.edu/_docs/ScienceEducation/Activities/WhatIsAMineral.pdf" target="_blank" rel="noopener">Minerals</a> are naturally occurring, inorganic compounds with a definite chemical composition and atomic structure. While <a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener">minerals are inorganic compounds</a>, they are often bonded to carbon atoms in their purest forms, which makes them easily digestible.   &nbsp; <h2>What Minerals Are Found in Water?</h2> Water <a href="https://aquariuswaterconditioning.com/blog/should-drinking-water-contain-minerals/" target="_blank" rel="noopener">contains a ton of minerals</a>, such as zinc, sodium, potassium, magnesium, iron, calcium and bicarbonate, each with its specific properties. When a person is dehydrated, the body lacks electrolytes comprising <a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">sodium, potassium and magnesium</a>. Electrolytes help regulate normal body functions, such as regulating body temperature, production of cells and aiding in digestion.  &nbsp; <h2>How Important Are Minerals to Us? </h2> In addition to these properties, learning about minerals is essential simply because they are omnipresent in our daily foods. Certain foods have certain minerals, which can serve different purposes throughout the body! Minerals are crucial to healthy development, especially during pregnancy and infancy. They can repair bones, support healthy immunity and facilitate hair growth.  <a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Minerals have a variety of functions,</a> such as the mineral calcium, which strengthens bones, teeth, muscles and blood vessels. In addition to its strengthening properties, calcium also helps release hormones and enzymes to regulate   Many minerals are found throughout the body. For example, calcium is generally located in the bones and the teeth. Calcium is obtained through foods such as <a href="https://health.gov/myhealthfinder/healthy-living/nutrition/get-enough-calcium" target="_blank" rel="noopener">milk, collard greens and yogurt</a>. So now, Mom reminding everyone at the breakfast table to drink milk makes more sense!  &nbsp; <h2>Different Types of Minerals for the Body</h2> <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Iodine</a> is an essential mineral for hormonal function. It controls metabolism, aids in making thyroid hormones and is crucial for bone and brain development. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Iron</a> aids in cell growth and development and regulates bodily functions. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Phosphorus</a> maintains healthy bones, blood cells and muscles. It is typically found in protein-rich foods such as meat or nuts.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Potassium</a> is vital to helping cells, nerves and muscles function, regulating blood pressure and aiding in digestion. It can be found in bananas. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Selenium</a> is vital to maintain a healthy reproductive system and endocrine system and aids in DNA production. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/definitions/mineralsdefinitions.html" target="_blank" rel="noopener">Zinc</a> aids the body in the fight against infection and assists in digestion and DNA production.</li> </ul> &nbsp; <h2>The Most Important Minerals for the Body</h2> Some of the <a href="https://www.nccih.nih.gov/health/vitamins-and-minerals" target="_blank" rel="noopener">essential minerals</a> for the body include: <ul> <li style="font-weight: 400;" aria-level="1">Calcium, for bone health;</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/#:~:text=The%20human%20body%20requires%20a,daily%20for%20these%20vital%20functions." target="_blank" rel="noopener">Sodium</a>, for muscle contractions;</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.mountsinai.org/health-library/nutrition/chloride-in-diet#:~:text=Function,of%20digestive%20(stomach)%20juices." target="_blank" rel="noopener">Chloride</a> maintains the balance of bodily fluids;</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/nutrition/magnesium-benefits" target="_blank" rel="noopener">Magnesium</a> maintains heart health and brain functions; </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/ency/article/002419.htm#:~:text=Function,-Expand%20Section&amp;text=Copper%20works%20with%20iron%20to,also%20aids%20in%20iron%20absorption." target="_blank" rel="noopener">Copper</a> forms red blood cells. </li> </ul> These minerals all promote organ function, healthy growth and vital organ protection against diseases. Make sure to eat a varied diet to get these minerals in your body!  &nbsp; <h2>What Minerals Do I Need for Hair Growth?</h2> Maybe you're worried about your hair falling out, or you stare at the mirror every day wondering why it looks so dull. The issue may be a lack of minerals, such as <a href="https://goldielocks.com/blogs/news/vitamins-b-hair-growth" target="_blank" rel="noopener">iron, zinc and iodine</a>. These compounds help lengthen, strengthen and produce healthier and fuller hair. Take care to eat foods rich in these minerals.   &nbsp; <h2>How Many Minerals Do We Need a Day?</h2> While you should eat some minerals in <a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener">large quantities,</a> such as calcium, magnesium and potassium, other minerals, such as iodine and fluoride, work best in <a href="https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults" target="_blank" rel="noopener">smaller quantities</a>.   &nbsp;  Here are some examples of minerals and the <a href="https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take" target="_blank" rel="noopener">suggested intake</a> each day:  <ul> <li style="font-weight: 400;" aria-level="1">Calcium: At least 1000 milligrams daily.</li> <li style="font-weight: 400;" aria-level="1">Fluoride: At least 3 milligrams for women and 4 milligrams for men daily.</li> <li style="font-weight: 400;" aria-level="1">Iron: At least 18 milligrams for women and 8 milligrams for men daily.</li> <li style="font-weight: 400;" aria-level="1">Magnesium: At least 310 milligrams for women and 400 milligrams for men daily.</li> <li style="font-weight: 400;" aria-level="1">Sodium: At least 1500 milligrams each day.</li> </ul> It's essential to ensure you are taking only the <a href="https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take" target="_blank" rel="noopener">required amount of minerals</a> because while they are healthy, they aren't healthful in excess.   <h2>A Parting Reminder</h2> Minerals are essential when factoring in how to keep the body healthy. They help the body in many ways, including maintaining healthy hair and even helping grow hair, fight infections or prevent illnesses. Therefore, it's vital to know how many minerals are necessary to consume each day, as well as which minerals to consume for a healthy, balanced intake.   Minerals are found everywhere, and it's important to understand where they are, how they work and what they do. Spend time reading labels to learn more about what minerals certain foods contain and how much intake is appropriate. Talk with your doctor to understand what's best for you. Now, enjoy a glass of milk and get that calcium!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Minerals.png</images> <url>https://topdoctormagazine.com/issues/what-do-minerals-do-in-your-body/</url> </article> <article> <ID>27384</ID> <title>Eye Exercises To Improve Your Vision</title> <publishDate>2023-01-26 09:45:10</publishDate> <description><div class="et_pb_section et_pb_section_262 et_section_regular" > <div class="et_pb_row et_pb_row_264"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_265 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_103 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_309 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_310 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_311 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_268 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Vision problems can impact our ability to function, whether at work or in our everyday lives, and they can be a pain to fix. They can be even more frustrating if your job involves activities that cause eyestrain (such as looking at screens). However, glasses and surgery aren't the only tools available for improving vision. In many cases, exercises for poor vision can be a valuable part of treatment. So, how can vision exercises improve your eyesight? &nbsp; <h2>Can Weak Eyesight Be Improved?</h2> In some cases, exercises for vision problems can help improve weak eyesight. Eye exercises don't help in every case, though. Their efficacy depends on the vision problem you intend to treat. Eye exercises strengthen the muscles that control your eyes' movement. As a result, they can <a href="https://kraffeye.com/blog/8-easy-eye-exercises-to-improve-vision-techniques-and-tips" target="_blank" rel="noopener">help with various vision issues</a>, such as:  &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Focusing;</li> <li style="font-weight: 400;" aria-level="1">Eye alignment;</li> <li style="font-weight: 400;" aria-level="1">Eyestrain. </li> </ul> &nbsp; Eye doctors might recommend eye exercises for vision problems such as amblyopia (i.e., lazy eye) or crossed eyes. Eye exercises are also a way to combat digital eye strain.  Numerous vision problems need more than eye exercises to be corrected, such as conditions affecting the eye tissue or how the brain processes visual information. Astigmatism and near-sightedness, for instance, involve the eyeball's shape, which is why <a href="https://www.healthline.com/health/eye-health/eye-exercises" target="_blank" rel="noopener">eye exercises do not ameliorate them</a>. In addition, macular degeneration, glaucoma and other common conditions <a href="https://www.healthline.com/health/eye-health/eye-exercises" target="_blank" rel="noopener">can't be treated with eye exercises</a>.  If eye exercises might help your vision problems, it's best to consult a medical professional who can guide you. It's never a positive idea to let serious eye problems go untreated. Eye exercises can be helpful in many cases, but they won't cure all underlying medical conditions. &nbsp; <h2>Benefits of Eye Exercises</h2> Eye exercises can provide a variety of benefits when used to treat a specific set of vision problems, such as digital eye strain or lazy eye. Understanding how these conditions develop can help explain why eye exercises work.  The eyes are controlled by a series of muscles. Just like any other muscle, they can be strengthened by exercise. Since eye exercises strengthen the muscles that control your eyes, they can help achieve better eye alignment. If your eyes <a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">aren't properly aligned</a>, you might experience blurred vision, increased light sensitivity or eye strain. Similarly, eye exercises can improve your ability to focus. Sometimes, people experience vision problems due to their occupation or habits rather than specific eye disorders. <a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">Digital eye strain</a> isn't inherent to the structure of the eyes, but it can still cause various symptoms, including blurred vision, dry eyes and headaches. It typically affects people who work with computers. It might not be feasible to take time away from computers if your job requires you to use them, but eye exercises can help. For example, taking time to blink regularly can alleviate the pain associated with dry, sore eyes.  Eye exercises have several clear benefits. Although they have limitations, they can help strengthen eye muscles and alleviate dry eyes and eyestrain. So, what eye exercises provide the most benefit for specific conditions, and how are eye exercises performed? &nbsp; <h2>Best Exercises for Improving Eyesight</h2> The following exercises are commonly prescribed for patients who experience vision problems involving eyestrain, focusing issues or improper eye alignment:  &nbsp; <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://kraffeye.com/blog/8-easy-eye-exercises-to-improve-vision-techniques-and-tips" target="_blank" rel="noopener">Figure eight</a>: The figure eight exercise is best performed from a seated position. Pick a spot on the floor approximately 10 feet away from you. Once you've found a spot, imagine the shape of an eight-figure and follow it with your eyes. After about 30 seconds, switch directions. This exercise will help you track objects with your eyes.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">Near and far focus</a>: The near and far focus exercise is designed to improve focus for people who wear glasses. Alternate your focus between your thumb and an object approximately 10 feet away. Focus on each object for 15-second intervals, and ensure that you hold your thumb only about 10 inches away. This exercise is easiest to perform while seated.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/health/eye-health/eye-exercises#vision-therapy" target="_blank" rel="noopener">Focus change</a>: Focus change exercises are easy to perform and can help you improve your eyes' ability to focus. Start by focusing on your finger while holding it within a few inches of your face. Then remain focused on your finger as you move it away from your eyes. Once you've moved it as far away as possible, look away briefly and return your focus to your finger.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.webmd.com/eye-health/eye-exercises" target="_blank" rel="noopener">Blink break</a>: A blink break is a fantastic way to ease eye irritation. People blink less frequently when focused on a digital screen, so taking a few moments to blink at a regular rate is a great way to ensure that your eyes are adequately lubricated. Try a blink break if you suffer from headaches or dry eyes while watching screens. This exercise is particularly valuable for people experiencing digital eye strain at work. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.healthline.com/health/eye-health/eye-exercises#vision-therapy" target="_blank" rel="noopener">20-20-20 rule</a>: The 20-20-20 rule is an excellent way to practice vision exercises at work. Every 20 minutes, stop what you're doing and spend 20 seconds focusing on an object 20 feet away. </li> </ul> &nbsp; <h2>A Parting Reminder</h2> Eye exercises can positively affect vision problems such as lazy eyes, focus or alignment issues and eyestrain. They're also easy to perform. If you spend your workdays staring intently at a computer screen, exercises such as the 20-20-20 rule can help you reduce eye strain and improve your eye health.  If you struggle with lazy eyes or experience problems with focus or alignment, some form of vision therapy might be exactly what you need to improve your eyesight. Exercises for vision problems aren't always a substitute for professional medical treatment, but they can be a valuable supplement for other kinds of treatment. Talk to your doctor if you believe that eye exercises might improve your vision.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Eye-Exercises.png</images> <url>https://topdoctormagazine.com/issues/eye-exercises-to-improve-your-vision/</url> </article> <article> <ID>27377</ID> <title>How Environmental Factors Affect Your Mental Health</title> <publishDate>2023-01-25 09:25:53</publishDate> <description><div class="et_pb_section et_pb_section_263 et_section_regular" > <div class="et_pb_row et_pb_row_265"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_266 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_104 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_312 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_313 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_314 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_269 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">You often hear that surrounding yourself with positive people <a href="https://www.linkedin.com/pulse/how-surround-yourself-positive-people-kamini-wood/" target="_blank" rel="noopener">rewards you with positive outcomes</a>. Surprisingly, the same can be said for the places and spaces you occupy. From somewhere as personal as your bedroom to somewhere as public as the state you live in, the spaces you interact with often significantly impact your mental health.  There is a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6210156/" target="_blank" rel="noopener">strong link between the environment</a> and a host of mental health issues. Reading on will provide you with all the ins and outs of the connection between mental health and the environment, plus some tips on improving your relationship with the environment.  &nbsp; <h2>What Is the Relationship Between Mental Health and the Environment?</h2> According to the World Health Organization, <a href="https://www.who.int/news-room/fact-sheets/detail/mental-disorders" target="_blank" rel="noopener">1 in 8 people</a> worldwide are currently living with a mental illness. While there is still much debate around mental health, one thing is for sure — these <a href="https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968" target="_blank" rel="noopener">conditions are multi-causal</a>. Genetics and environmental factors are primarily responsible for the onset of mental health disorders.  The relationship between the environment and mental health is far-reaching. Experts in the mental illness field refer to the environment as <a href="https://www.alliant.edu/blog/how-environmental-factors-impact-mental-health" target="_blank" rel="noopener">everything around you that is not inherited genetics</a>. Environmental factors can be split up into physical and social environmental factors.  While you may be more familiar with the social environmental factors, the physical factors can become entangled in your life, causing a vicious cycle that contributes to poor mental health.  &nbsp; <h3>What Are Social Environmental Factors?</h3> <a href="https://www.merriam-webster.com/dictionary/psychosocial" target="_blank" rel="noopener">Psychosocial</a> environmental factors are commonly associated with mental health disorders. They are often related to the relationships between people. Social environmental factors can include: <ul> <li style="font-weight: 400;" aria-level="1">A lack of emotional support;</li> <li style="font-weight: 400;" aria-level="1">Abuse, be it physical, sexual or emotional;</li> <li style="font-weight: 400;" aria-level="1">Stigma, such as sexism, racism, homophobia, etc.</li> <li style="font-weight: 400;" aria-level="1">Toxic relationships, either romantic, familial or platonic;</li> <li style="font-weight: 400;" aria-level="1">Lack of meaning or purpose in spiritual, work or personal life;</li> <li style="font-weight: 400;" aria-level="1">Poverty;</li> <li style="font-weight: 400;" aria-level="1">Poor self-esteem and lack of self-care.</li> <li style="font-weight: 400;" aria-level="1">Lack of safety and security, physically or emotionally</li> </ul> The effects of social factors on mental health are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6181118/" target="_blank" rel="noopener">well-known and widely studied</a> but often go hand in hand with physical factors in negatively affecting your mental health.  &nbsp; <h3>What Are Physical Environmental Factors?</h3> From cluttered desks to lousy weather, physical environmental factors are the 'hard' factors affecting mental health. They often occur alongside social factors but can also arise independently. Some physical environmental factors affecting mental health are: <ul> <li style="font-weight: 400;" aria-level="1">Extreme weather conditions, i.e., perpetually raining or sweltering heat;</li> <li style="font-weight: 400;" aria-level="1">Substance abuse, smoking and drinking;</li> <li style="font-weight: 400;" aria-level="1">Sleep deprivation;</li> <li style="font-weight: 400;" aria-level="1">Chaotic surroundings, such as noise pollution or large crowds;</li> <li style="font-weight: 400;" aria-level="1">Hazardous spaces, including messy rooms, lack of ventilation or inaccessible architecture.</li> </ul> The things you smell, see, hear, ingest and breathe can affect your mood and have lasting consequences on your mental health.  &nbsp; <h2>How Does the Environment Affect Your Mental Health?</h2> Your parents may have been onto something when they told you to open the curtains in your bedroom during the holidays. Your everyday surroundings can have a significant impact on your mental health — be it how much light enters the room, how cluttered your hallway is or even how many times a day you visit the smoker's corner.  The environmental effects on mental health can have lasting, tangible consequences. <a href="https://www.researchgate.net/publication/17043718_View_Through_a_Window_May_Influence_Recovery_from_Surgery" target="_blank" rel="noopener">Through his studies</a>, Roger Ulrich, a Chalmers University of Technology researcher, found that patients recovering from surgery healed faster in a room with a view of trees than those with a view of a brick wall. The variance in <a href="https://my.clevelandclinic.org/health/articles/22187-cortisol" target="_blank" rel="noopener">cortisol production</a> between patients led to this discrepancy.   Various studies are unpacking how the environment affects mental health. Just as the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3456225/" target="_blank" rel="noopener">Journal of Urban Health</a> suggests, high-rise living negatively affects the mental well-being of women and children.  Scientists have shown that certain environmental factors affect the body's hormone production, circadian rhythm, neurotransmission and executive functioning. Unfortunately, these changes often go unnoticed — you may not even realize how your environment affects you.  &nbsp; <h2>Is Changing the Impact of the Environment on Your Mental Health Possible?</h2> There are many ways of controlling how the physical environment influences and shapes your well-being for the better.  Start by connecting your mental and emotional state and what environmental factors are triggering those feelings. If you work from home, you may find that a messy desk leads you to procrastinate more, increasing feelings of anxiety. Whatever it is, you need to work on identifying the cause and <a href="https://www.verywellmind.com/what-is-locus-of-control-2795434" target="_blank" rel="noopener">figuring out whether you have enough control</a> to change it.  You can start as small as you like. You would be surprised at how little change makes such a massive difference to your mental health.   &nbsp; <ul> <li style="font-weight: 400;" aria-level="1">Get outside and breathe the fresh air (harsh pollutants can affect sleep).</li> <li style="font-weight: 400;" aria-level="1">Change your space, whether painting your walls bright or decorating a bookshelf.</li> <li style="font-weight: 400;" aria-level="1">Organize and clear out your space in a way that works for you.</li> <li style="font-weight: 400;" aria-level="1">Incorporate more light or plants into your home or office.</li> <li style="font-weight: 400;" aria-level="1">Cut down on your drinking and smoking.</li> </ul> &nbsp;  Another great way of improving the relationship between the environment and your mental health is to care for the environment around you. The <a href="https://www.unep.org/news-and-stories/story/caring-environment-helps-care-your-mental-health" target="_blank" rel="noopener">United Nations Environment Program</a> urges people to give back to their communities and the environment in small ways. By focusing your attention, care and empathy on others, you can cultivate gratitude for your own circumstances.  While changing certain things, such as your job or neighborhood, may not be possible at the moment, even the smallest changes could boost your mental health and may even prevent the onset of mental disorders.  &nbsp; <h2>What To Remember About Environmental Factors and Mental Health</h2> Almost all people have struggled with varying degrees of mental health issues, but it is essential to keep in mind that your situation can get better. Whether you are struggling with depression or just in a slump, environmental factors will always shape your mental health. Fortunately for you and everyone else, you can harness these factors to improve your overall mental well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Environmental-Affect-Your-Mental-Health.png</images> <url>https://topdoctormagazine.com/issues/how-environmental-factors-affect-your-mental-health/</url> </article> <article> <ID>26966</ID> <title>How PRP Healing Changed One Man’s Life and Now Will Change Many: William Heskett and His Non-Profit</title> <publishDate>2023-01-24 07:16:56</publishDate> <description><div class="et_pb_section et_pb_section_264 et_section_regular" > <div class="et_pb_row et_pb_row_266"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_267 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_105 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_315 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_316 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_317 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_270 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Meet William Heskett</h2> Throughout middle and high school, William Heskett worked hard at setting records in several sports in his surrounding districts, some of which he still holds today, 25 years later. Heskett fell in love with several sports but was particularly dedicated and passionate about powerlifting and track and field.  Along his sports journey, though, he suffered injuries to his shoulders, pectoral muscle and knees, which cost him qualified opportunities such as the Junior Olympics, a scholarship, and ultimately, his powerlifting competitions. His sports dreams abruptly ended. But young Heskett was unaware that years later, these injuries, with some hard work and dedication, would lead him to a path he never imagined.  In late 2020, Heskett discovered a motivational speaker on the Internet. Soon, he had three motivational speakers added to his nightly routine who inspired him so much that he decided it was time to try and ignore the pain and suffering once and for all. So, he took a leap of faith and built his first pro-like gym with the goal of living a longer, healthier life as a family man.  It became a drive like no other, like a force had his back pushing him forward and past the fears of further injury. Undenounced to him, this action, along with hard work, would ultimately lead to the creation of his future vision. Unfortunately, those old injuries started to flare up again and he began re-injuring himself every few months, which became quite the burden to recondition over and over, trying to build around these old injuries. Heskett thought to himself that something had to be done, so he went back into researching updates on the advancements of stem cells and discovered an extraordinary option that also has been proven to work called platelet-rich plasma therapy.  And that’s when an idea was born.  Heskett is now the President and founder of a new 501(c)(3) nonprofit named Pivotal Reach and Paramount Foundation. This public charity focuses on the public citizens at large who qualify physically and financially as an option to receive PRP or any kind of regenerative medicine, including stem cells, that can be helpful to treat the musculoskeletal system, such as bone and or soft tissue injuries. It also seeks to bring public awareness and education regarding regenerative medicine treatments. Heskett has experienced firsthand the healing effects of his treatment.  The mission of Pivotal Reach and Paramount Foundation is simple: to create treatment plans and solutions for those who suffer from injuries and chronic pain for a healthier quality of life. He has recently grown new tissues and rejuvenated old injuries all at once and has testimonial pictures proving this on his <a href="https://pivotalreach.org/" target="_blank" rel="noopener">website</a>. Heskett's chronic pain is now gone, and he is back at his gym. </div> </div><div class="et_pb_module et_pb_image et_pb_image_1"> <img src="https://topdoctormagazine.com/wp-content/uploads/2022/11/IMG_4705.jpg" alt="" title="IMG_4705" class="wp-image-26969" /> </div><div class="et_pb_module et_pb_text et_pb_text_271 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>FINDING THE SOLUTIONS</h2> &nbsp; <h3>Origin in Philanthropy</h3> "Philanthropy is in my genes,” Heskett said.  His grandfather is just one example of philanthropy in his family tree. When he was a child, Heskett's grandfather and dad built a dirt track on a piece of property in town for the local kids to have fun on and compete in races. An article from their hometown newspaper from December 1954 explained how his grandfather had handmade a handful of “mini racer” karts, so that groups could race together.  One night when Heskett was 7-years-old, his grandmother told him when you see the first star come out just before dark, it is the best time to make a wish. At the time, Heskett wished for health, wealth and happiness. He admits now that he was confused because he didn’t understand the wealth part. “I realize now, wealth to me doesn’t mean riches; it's the doors and windows that appear and open as opportunities through determination and manifestation. It was like me calling out to my adult self for later in life as a reminder of where visions come from and how they can create new realities. Looking back, it's like I see that 7-year-old boy not as me, but as a message from him to my present self,” Heskett said.  These doors and windows are opening for Heskett now, enabling him to help others open doors to new opportunities through acts of philanthropy and charity. “This can happen for anyone, and many know it; it's good mojo. And it feels good, too, that's why I do what I do!” Heskett stated.  &nbsp; <h3>THE SOLUTION</h3> Heskett reflected on how the PRP treatments he received would have been a game changer for him in sports if they had been available earlier in his life. But life would have almost certainly taken a slightly different path if injuries never occurred.  “This discovery of Pivotal Reach and Paramount Foundation may not have been if that all hadn’t happened,” he stated. But regenerative medicine, specifically Platelet Rich Plasma, had been the chosen solution that Heskett was destined to find one day while researching.  “I was fascinated by what I learned, and that inspired me to act. I deciphered this vision and saw an opportunity to create an action of greatness,” he said.  &nbsp; <h2>WHAT IS PLATELET RICH PLASMA</h2> PRP, or Platelet Rich Plasma, is an element of blood containing growth factors that cleans first and helps to clots wounds and plays a <a href="https://swspineandsports.com/orthopedic-blog/how-does-platelet-rich-plasma-prp-aid-in-injury-recovery#:~:text=PRP%20also%20has%20the%20ability,%2C%20fascia%20irritation%2C%20and%20more" target="_blank" rel="noopener">crucial role in healing the body</a>. Damage to the body from injuries as well as the natural aging process reduce functionality negatively affecting the quality of life. As you age, it takes longer to heal. PRP also promotes healing by reducing inflammation and generating the growth of new healthy tissue.  &nbsp; <h2>HOW PRP THERAPY WORKS</h2> A small amount of your blood is extracted from your vein. This blood is placed in a centrifuge, and it spins at thousands of r.p.m.’s separating the Plasma from your blood. The enriched layer of plasma is extracted and injected directly into the injury under the guidance of ultrasound for precise targeting.  These growth factors/immune cells have been shown to work well for spinal injuries, nerve damage, damaged ligaments, tendons, cartilage, arthritis, tendinosis, tendinosis, carpal tunnel, growth of new blood vessels, muscle tears, bone fractures, and more. Heskett supports stem cell treatment as well as PRP, which adds to the list such as bone fractures. But what it ultimately comes down to is what the doctor recommends most for the patient. &nbsp; <h2>MOTIVATION TO HELP OTHERS</h2> Heskett realized that the disappointment he experienced because of his injuries was not unique to him. Others, too, had to abandon their dreams, and millions of people each year suffer from injuries and chronic pain needing relief. So, his penchant for philanthropy kicked in, and he started formulating Pivotal Reach and Paramount Foundation into a reality. “I was always taught to have boldness, courage, and to believe in myself. In order to implement anything, you must have the belief and the will. If you believe in yourself, you can circumvent anything,” he said. This mindset gives William Heskett the courage to step out of his comfort zone and do things like talk to groups of doctors and people who are curious to know what Pivotal Reach and Paramount Foundation are all about. He is always looking to share his story to inspire others.  He believes if someone is always in their comfort zone, they may not be taking risks towards any great ideas they may have and could miss out. People think of great ideas all the time, but most will not capitalize on them. Heskett believes others have to take a chance, and when they take action, they will know it's the right thing to do. If they never act on it, nothing will become of their visions, dreams or passions. “Work on your paradigm because you become who and what you are around. If you have to be that person who is mostly alone, then that means you have more time to write down your notes and stay on track. Bring those wishes and dreams into realities, and remember to believe,” Heskett said. The core of Heskett’s motivation is simple: “No one wants to go through life in pain.” </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/william-heskett.png</images> <url>https://topdoctormagazine.com/issues/how-prp-healing-changed-one-mans-life-and-now-will-change-many-william-heskett-and-his-non-profit/</url> </article> <article> <ID>27371</ID> <title>Tips for Eating Healthier On a Budget</title> <publishDate>2023-01-23 09:06:39</publishDate> <description><div class="et_pb_section et_pb_section_265 et_section_regular" > <div class="et_pb_row et_pb_row_267"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_268 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_106 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_318 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_319 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_320 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_272 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><a href="https://www.pewresearch.org/fact-tank/2022/06/15/in-the-u-s-and-around-the-world-inflation-is-high-and-getting-higher/" target="_blank" rel="noopener">As the cost of living continues to rise</a>, eating healthy can become a financial challenge. But a healthy diet doesn't have to break the bank. With just a bit of planning and creativity, you can whip up a nourishing, delicious meal without splashing out. &nbsp; <h2>How To Eat Healthy On a Budget</h2> &nbsp; <h3>Meal Planning and Prepping</h3> <a href="https://www.everydayhealth.com/diet-nutrition/meal-planning/" target="_blank" rel="noopener">Meal planning</a> is a fantastic way to save money on groceries. You can save money by taking advantage of sales and discounts and avoid wasting food by purchasing only the necessary ingredients. Meal planning doesn't have to be complicated. Start by taking inventory of the food you already have, then make a list of meals you can make with those ingredients. If you need to buy any additional ingredients, make sure to check for coupons and sales. Once you have a plan, cook your meals in bulk and freeze any leftovers. With a little planning, you can save money and reduce food waste. So get ahead and start meal planning! &nbsp; <h3>Shop at Farmers' Markets</h3> One of the best things about living in a big city is the abundance of fresh, affordable produce. There are <a href="https://cuesa.org/learn/10-reasons-support-farmers-markets" target="_blank" rel="noopener">farmers' markets and local grocers</a> on almost every corner, and the selection of fruits and vegetables is incredible. Not to mention, the prices are more affordable than what you'll find at the supermarket. So, next time you're looking for fresh, delicious produce, check out your local farmers market or grocers. You'll be glad you did! &nbsp; <h3>Buying In Bulk</h3> When it comes to food, <a href="https://www.webmd.com/diet/features/what-foods-to-buy-in-bulk" target="_blank" rel="noopener">buying in bulk</a> can be a great way to save money and eat healthily. With a bit of planning, you can buy wholesome ingredients in bulk and cook delicious meals that are good for your wallet and your health. &nbsp; <h3>Warehouse Clubs</h3> Warehouse clubs like <a href="https://www.costco.com/" target="_blank" rel="noopener">Costco</a> and <a href="https://www.samsclub.com/" target="_blank" rel="noopener">Sam's Club</a> offer great deals on bulk items. You can often find organic and natural foods at a fraction of the cost of buying them at a regular grocery store. &nbsp; <h3>Seasonal Produce</h3> You can save money and get the freshest possible ingredients by buying fruits and vegetables that are in season. Canning seasonal produce is also a great way to capture fresh ingredients' flavor while preserving them. &nbsp; <h3>Buying Spices in Bulk</h3> You love the taste of freshly ground spices, but those little bottles can be so expensive! Instead of shelling out for pre-ground spices, buy them in bulk and store them in <a href="https://www.thepioneerwoman.com/food-cooking/g32389325/spice-jars/" target="_blank" rel="noopener">airtight containers</a>. This way, you'll always have fresh spices on hand and save money in the long run. Another benefit of buying spices in bulk is the ability to create your own mixes. Some supermarket spice mixes can be expensive and contain artificial ingredients. Mixing your own spice mixes will not only save you money, but it's also the best way to ensure that your spices are fresh and haven't been sitting on store shelves for months. &nbsp; <h3>Substitute, Substitute, Substitute </h3> One of the best things about cooking is that there are usually <a href="https://www.thriftyfrugalmom.com/recipe-ingredient-substitutions-that-save-money/" target="_blank" rel="noopener">cheaper ingredients you can use instead of more expensive ones</a>. This is especially true when it comes to spices and herbs. You can use dried herbs instead of fresh ones or a cheaper spice instead of a more expensive one. &nbsp; <h3>Portion Size </h3> When eating healthy on a budget, it is essential to be mindful of portion size. Just because a food is healthy does not mean you can eat as much as you want. Just like with any other food, you need to watch how much healthy food you consume in order to maintain a healthy diet. Being mindful of portion sizes allows you to enjoy your favorite foods while decreasing expenses. &nbsp; <h3>Use Your Leftovers in a Creative Way</h3> When it comes to eating healthy on a budget, <a href="https://ivaluefood.com/resources/cooking-eating/creative-ways-to-use-leftovers/" target="_blank" rel="noopener">leftovers can be your best friend</a>. If you cook a healthy meal for dinner, you will often have enough leftovers for lunch the next day. Repurposing leftovers can save you both money and time, as you won't have to worry about cooking another meal or packing a lunch to take with you. Here are a few tips to ensure your leftovers are healthy and delicious:  <ul> <li style="font-weight: 400;" aria-level="1">Make sure you store them properly: Leftovers should be kept in an airtight container in the fridge and eaten within 3-4 days. </li> <li style="font-weight: 400;" aria-level="1">Mix up your leftovers to avoid eating the same thing every day. </li> <li style="font-weight: 400;" aria-level="1">Don't be afraid to get creative with your leftovers.</li> </ul> &nbsp; <h3>Avoiding Junk Food </h3> While processed and <a href="https://topdoctormagazine.com/issues/if-fast-food-is-your-only-option-choose-these-menu-items/" target="_blank" rel="noopener">junk foods</a> may be easy and affordable, they are often high in <a href="https://www.healthline.com/health/food-nutrition/empty-calories" target="_blank" rel="noopener">empty calories</a>. As a result, they provide little to no nutritional value and can harm your health if consumed in excess. Instead of reaching for unhealthy snacks, opt for nutritious foods that will fill you up. Fresh fruits and vegetables, whole grains and <a href="https://topdoctormagazine.com/issues/what-high-protein-foods-should-i-add-to-my-diet/" target="_blank" rel="noopener">lean protein</a> are all excellent choices. And if you're on a budget, there are plenty of affordable healthy foods to choose from. With a little planning, you can eat well without breaking the bank! &nbsp; <h2>It's Time To Start Eating Healthy On a Budget!</h2> <a href="https://topdoctormagazine.com/issues/healthy-food-habits/" target="_blank" rel="noopener">Eating healthier foods</a> on a budget is worth the effort. To make the most of your budget, follow these tips and experiment until you find what works for you. With a little planning and effort, you can relish a healthy, delicious, affordable diet!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/tips.png</images> <url>https://topdoctormagazine.com/issues/tips-for-eating-healthier-on-a-budget/</url> </article> <article> <ID>27363</ID> <title>The Dos and Don'ts of a Sedentary Lifestyle</title> <publishDate>2023-01-21 08:46:17</publishDate> <description><div class="et_pb_section et_pb_section_266 et_section_regular" > <div class="et_pb_row et_pb_row_268"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_269 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_107 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_321 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_322 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_323 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_273 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">With society's progress, it has become easier to acquire food and shelter with less physical exertion. People still work to provide for themselves and others, but the focus has shifted from physical to office work. Most jobs in the U.S. are office jobs where workers spend most of their day sitting down. A <a href="https://topdoctormagazine.com/research/news/couch-potatoes-beware-sedentary-lifestyle-accounts-for-8-of-global-deaths/" target="_blank" rel="noopener">sedentary lifestyle</a> can negatively impact your life, which is why we need to counteract its adverse effects on our health.  &nbsp; <h2>What Is a Sedentary Lifestyle?</h2> The phrase "sedentary lifestyle" refers to your activity level throughout your average day and how much of your day is spent in a sedentary state. From a scientific perspective, sedentary behavior involves <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">sitting, reclining or lying down with low-energy expenditure</a>. It considers how much time you spend sitting down instead of standing, walking or being otherwise active.  An inactive lifestyle can have a substantial impact on your overall health. Since the 1950s, the percentage of jobs leading to a sedentary lifestyle has increased to <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">83%</a> in the U.S., according to the American Heart Association. Millions of Americans lead sedentary lifestyles, even if they try to work out regularly.  Exercising at least 30 minutes per day does not change the sedentary character of your lifestyle. <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">Research has found</a> that if you regularly sit down for 10 or more hours a day, your health is still at risk despite getting regular exercise.   If you're sitting for long periods of time, you may start seeing the effects of sitting disease regardless of how much exercise you regularly enjoy. "<a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">Sitting disease</a>" is what some people have begun calling a sedentary lifestyle because of how harmful it can be.   &nbsp; <h2>Sedentary Lifestyle Side Effects</h2> A <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health" target="_blank" rel="noopener">sedentary lifestyle is associated with</a>:  <ul> <li style="font-weight: 400;" aria-level="1">Heart disease. </li> <li style="font-weight: 400;" aria-level="1">Type 2 diabetes. </li> <li style="font-weight: 400;" aria-level="1">Increased cancer risk. </li> <li style="font-weight: 400;" aria-level="1">Weight gain. </li> <li style="font-weight: 400;" aria-level="1">Muscle loss and weakness.</li> <li style="font-weight: 400;" aria-level="1">Loss in bone health.</li> <li style="font-weight: 400;" aria-level="1">High blood pressure. </li> <li style="font-weight: 400;" aria-level="1">High cholesterol. </li> <li style="font-weight: 400;" aria-level="1">Stroke. </li> <li style="font-weight: 400;" aria-level="1">Osteoporosis. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://medlineplus.gov/healthrisksofaninactivelifestyle.html" target="_blank" rel="noopener">Anxiety and depression</a>. </li> </ul> &nbsp; <h2>How a Sedentary Lifestyle Affects Health</h2> Having little to no exercise can have major repercussions for your health. <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">Studies consistently show</a> that a sedentary lifestyle increases your risk of certain types of cancer, diabetes, heart disease, obesity and premature death. One particular <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">study</a> noted that regardless of activity level, people who sat for long periods of the day were at a higher risk for early death. That is why it is so important to regularly get up from a seated position and move around, as well as have a regular exercise routine. It is not sufficient to meet the recommended 30 minutes of exercise per day if you spend most of your day in a sedentary state.   A sedentary lifestyle can also harm your mental health and well-being. <a href="https://www.medicalnewstoday.com/articles/322910" target="_blank" rel="noopener">Recent studies</a> have shown that there is a link between a sedentary lifestyle and increased reports of depression. Another study has shown that people who lead inactive lifestyles are at a higher risk of developing other types of mental disorders. People who exercise regularly report that they experience fewer mental health disorders and episodes.   &nbsp; <h2>Exercises for a Sedentary Lifestyle</h2> One way to counteract a sedentary lifestyle is getting up and moving regularly throughout your day. Investing in a standing desk is a great way to ensure that you're not sitting through the entire day while also not detracting from your work day. Standing while working moves a person from the "<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182813/" target="_blank" rel="noopener">sedentary lifestyle" to the "low-active lifestyle</a>" classification.   <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182813/" target="_blank" rel="noopener">Studies</a> have noticed improvements when employees regularly change position from sitting to standing. This movement increases heart rate and could effectively prevent the adverse effects of sitting disease.   Getting up to stretch and take a brief walk every hour is a great place to start. Set a timer to remind yourself to stand up every 30 minutes while working at a desk. Start small and do not overly tax your body as you become more active. Going for a leisurely walk during your lunch break and doing some gentle yoga are excellent ways to get started without putting undue stress on your body.   It is important to gradually increase your activity levels if you've been living an inactive lifestyle. Going from a completely sedentary lifestyle to a highly active one can stress and harm your body. Remember to begin slowly and work your way up to your activity goals.  Adding bits of daily movement to your routine can be as quick and easy as a 20-minute walk or doing some yoga while watching your favorite TV show. You can also put on some music or a podcast and walk around your neighborhood after dinner, on your lunch break or before work.   &nbsp; <h2>It's Time To Let Go Of Your Sedentary Lifestyle!</h2> Although most jobs in the U.S. contribute to people having sedentary lifestyles, it is important to try and remain active to avoid some sitting disease symptoms. Getting up to stretch and go for a quick stroll regularly throughout the day can be a great way to add more activity to your daily schedule. If you're currently living a completely sedentary lifestyle, consider discussing an increase in activity levels with your doctor.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Sedentary-Lifestyle.png</images> <url>https://topdoctormagazine.com/issues/the-dos-and-donts-of-a-sedentary-lifestyle/</url> </article> <article> <ID>27355</ID> <title>What Should You Eat After Working Out?</title> <publishDate>2023-01-20 08:23:05</publishDate> <description><div class="et_pb_section et_pb_section_267 et_section_regular" > <div class="et_pb_row et_pb_row_269"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_270 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_108 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_324 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_325 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_326 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_274 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">After your workout, there is a <a href="https://runningmagazine.ca/sections/training/the-30-minute-recovery-window-why-the-post-workout-snack-is-so-important/#:~:text=Consuming%20a%20carbohydrate%2Drich%20snack,tiny%20tears%20to%20your%20muscles." target="_blank" rel="noopener">window of opportunity</a> to help your body recover and rebuild. What you eat during this time can make a significant difference in your results.  What you should eat depends on your workout goals. To help your body repair and gain muscle, you should eat a meal that's high in protein and calories after finishing your workout. On the other hand, if you are trying to stay fit, you can eat a healthy snack or meal that is lower in calories. Either way, eating something after working out is essential for your body to receive the energy it needs to recover.  &nbsp; <h2>The Importance of Macronutrient Balance</h2> <a href="https://www.webmd.com/diet/what-are-macronutrients" target="_blank" rel="noopener">Macronutrients</a> are the nutrients that provide calories or energy. They include carbohydrates, fats and proteins. Your body needs all three macronutrients — carbohydrates to replenish its glycogen stores, protein to repair and rebuild muscles and fat for recovery — to function properly. <ul> <li style="font-weight: 400;" aria-level="1">Protein helps repair and rebuild muscle tissue. It also supports other functions in your body, including cell growth and repair. Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes and soy.</li> <li style="font-weight: 400;" aria-level="1">Fat provides energy and helps absorb some vitamins and minerals. It's also essential for building your body's cell membranes. Healthy fat sources include avocados, nuts, seeds, olive oil and coconut oil.</li> <li style="font-weight: 400;" aria-level="1">Carbohydrates replenish your energy stores and help repair muscle tissue. They also promote healthy blood sugar levels. Good sources of carbohydrates include fruits, vegetables, whole grains and legumes.</li> </ul> Eating a balanced meal or snack with the right mix of macronutrients will help you recover from your workout and reach your fitness goals.  &nbsp; <h2>Proper Muscle Repair With Electrolytes</h2> Working out is great for your health, but it can take a toll on your body. That's why it's essential to replenish your electrolytes after a workout. <a href="https://medlineplus.gov/ency/article/002350.htm#:~:text=Electrolytes%20are%20minerals%20in%20your,Your%20muscle%20function" target="_blank" rel="noopener">Electrolytes</a> help repair muscles and keep them functioning properly. Nerve cells and muscles communicate through electricity generated by the ions in electrolytes.  Many foods, such as bananas, avocados and coconut water, are rich in electrolytes. You can also find electrolytes in sports drinks. However, it's important to read the labels carefully, as some of these drinks can be high in sugar. <ul> <li style="font-weight: 400;" aria-level="1">Bananas are a great source of potassium, an electrolyte that helps repair muscles.</li> <li style="font-weight: 400;" aria-level="1">Coconut water contains sodium and potassium, which help keep muscles hydrated and functioning properly.</li> <li style="font-weight: 400;" aria-level="1">Chocolate milk is a great post-workout drink because it contains both carbohydrates and protein. It also has electrolytes such as potassium and sodium.</li> <li style="font-weight: 400;" aria-level="1">Oats are a good source of carbohydrates, which help replenish energy levels after a workout. They also contain magnesium, an electrolyte that preserves proper muscle function.</li> <li style="font-weight: 400;" aria-level="1">Yogurt is a good source of protein and calcium, another electrolyte that helps keep muscles healthy.</li> </ul> Eating electrolyte-rich foods is a great way to replenish your body after a workout. However, if you're looking for a quick and easy way to replenish electrolytes, you can also try taking supplements. Supplements like electrolyte drinks or tablets can help replace the electrolytes lost during a workout.  &nbsp; <h2>Post-Workout Meal Ideas</h2> &nbsp; <h3>A Protein Shake or Smoothie </h3> Protein shakes are an excellent option for post-workout nutrition. They're quick, easy to make and customizable to meet your needs. Add your favorite protein powder to milk or water and some fruit or vegetables for extra nutrients.  &nbsp; <h3>Greek Yogurt With Berries </h3> Greek yogurt is a fantastic source of <a href="https://www.bonappetit.com/story/full-fat-yogurt-is-the-only-yogurt-worth-buying" target="_blank" rel="noopener">protein and good fat</a>, and berries are a good source of carbohydrates. This combo makes for a delicious and satisfying post-workout snack.  &nbsp; <h3>A Whole-Grain Wrap With Chicken and Avocado </h3> Whole-grain wraps are packed with complex carbohydrates, and adding chicken and avocado provides a good balance of protein and healthy fats.  &nbsp; <h3>A Bowl of Oatmeal With Fruit and Nuts </h3> Oatmeal is a great source of complex carbohydrates, and adding fruit and nuts will give you a boost of vitamins, minerals and healthy fats.  &nbsp; <h3>A Salad With Grilled Chicken or Fish </h3> Salad isn't usually considered a post-workout meal, but it can be a great option if you're looking for something light and nutritious. Adding grilled chicken or fish will help increase the protein content, making it more satisfying.  No matter what you choose to eat, ensure that you listen to your body and give it what it needs. Everyone is different, so there's no one-size-fits-all approach to post-workout nutrition. Experiment with different meals and snacks to find what works best for you.   &nbsp; <h2>What's the Ideal Post-Workout Portion Size?</h2> The portion size for your post-workout meal depends on your goals, such as strength, muscle growth or weight loss. If you're looking to repair and grow muscles, you'll need a larger portion than if you're trying to stay fit.  If you want to grow muscle, you need about a <a href="https://www.healthline.com/nutrition/clean-bulk#:~:text=Data%20suggests%20that%20a%20conservative,the%20conservative%20side%20(%203%20)." target="_blank" rel="noopener">caloric surplus of 350 to 500 calories per day</a>. A good rule of thumb is to eat around <a href="https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength" target="_blank" rel="noopener">1 gram of protein per pound of body weight</a>. So, if you weigh 150 pounds, you should be eating about 150 grams of protein daily. In addition to protein, you need to consume plenty of carbohydrates and healthy fats. To lose weight, you need to be in a caloric deficit — you need to burn more calories than you consume in a day.  &nbsp; <h2>Eating After a Workout Is Essential to Hitting Your Goals</h2> What you should eat after a workout largely depends on your goals. At the end of the day, the best thing you can do for your body is to listen to it. Pay attention to how <a href="https://topdoctormagazine.com/research/news/eat-this-to-maximize-your-workouts/" target="_blank" rel="noopener">different foods make you feel</a>, and eat accordingly. Your body knows best.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/After-Working-Out.png</images> <url>https://topdoctormagazine.com/issues/what-should-you-eat-after-working-out/</url> </article> <article> <ID>27348</ID> <title>Which Facials Are Best for Your Skin?</title> <publishDate>2023-01-19 07:45:51</publishDate> <description><div class="et_pb_section et_pb_section_268 et_section_regular" > <div class="et_pb_row et_pb_row_270"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_271 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_109 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_327 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_328 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_329 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_275 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Few things in this world are as relaxing as laying back in a soft armchair, listening to the gentle background sound of a waterfall, letting all the tension in your body slowly dissipate, closing your eyes to the dimly-lit environment … and enjoying a facial. When young, most women likely go for the experience more than anything — the novelty of it all, the calming atmosphere and the wonder of newly-rejuvenated skin. But plenty of other women claim to go for the results:  <ul> <li style="font-weight: 400;" aria-level="1">Less acne. </li> <li style="font-weight: 400;" aria-level="1">Fewer wrinkles. </li> <li style="font-weight: 400;" aria-level="1">Youthful skin. </li> </ul> Are such treatments capable of significantly improving your facial skin health? Or are their calming benefits the extent of their worth? &nbsp; <h2>Best Facials for Skin Rejuvenation</h2> Not all facials are created equal. Some are non-invasive; others are. Some are perfect for delicate skin; others might be too harsh. It is prudent to investigate the options offered at your local spa and talk to the employees to find the best fit. &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">The Classic/European</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: steaming, facial massage, masks, soothing serums, moisturizers.</li> <li style="font-weight: 400;" aria-level="2">Benefits: declogging of pores by extraction and exfoliation; cleans the face; evens skin tone.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: those with dry or sensitive skin.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Basic Cleanup Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: steaming, exfoliation and moisturizer.</li> <li style="font-weight: 400;" aria-level="2">Benefits: opens pores to release oil and toxins, allowing the aesthetician to remove acne, blackheads and dead skin cells.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone wary of harsher chemical treatments.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Lymphatic Massage Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: a lymphatic massage (can also be combined with other treatments).</li> <li style="font-weight: 400;" aria-level="2">Benefits: relaxes the facial muscles and encourages drainage of blocked lymph nodes; improves blood circulation; eliminates water retention; removes toxins. </li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone with tension in the face and neck.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Aromatherapy Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: facial scrub and mask.</li> <li style="font-weight: 400;" aria-level="2">Benefits: removes impurities; relaxing. </li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone who wants a simple yet soothing facial or enjoys essential oils.</li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Collagen Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: a massage with collagen cream.</li> <li style="font-weight: 400;" aria-level="2">Benefits: restores the skin's elasticity and texture.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: those looking for a facial with a face-lifting effect. </li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Antioxidant Facial</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: creams and masks;</li> <li style="font-weight: 400;" aria-level="2">Benefits: replenishes vitamins A, C and E for soft and smooth skin.</li> <li style="font-weight: 400;" aria-level="2">Perfect for: older patients who want a gentler facial. </li> </ul> &nbsp; <h3><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">LED Light Therapy</a></h3> <ul> <li style="font-weight: 400;" aria-level="2">Involves: different wavelengths of LED light (i.e., red or blue) to treat skin imperfections.</li> <li style="font-weight: 400;" aria-level="2">Benefits: <ul> <li style="font-weight: 400;" aria-level="3">Red: encourages collagen growth for faster healing; reduces wrinkles and fine lines.</li> <li style="font-weight: 400;" aria-level="3">Blue: remove acne-causing bacteria and prevent further breakouts.</li> </ul> </li> <li style="font-weight: 400;" aria-level="2">Perfect for: anyone looking for a stronger yet non-invasive treatment. </li> </ul> &nbsp; <h2>The Spa vs. The Dermatologist: How Do They Differ? </h2> The effectiveness of facials is short-term rather than long-term. <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Dr. Joel Cohen</a>, an associate clinical professor of dermatology at the University of Colorado and director of AboutSkin Dermatology and DermSurgery near Denver, <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">emphasizes</a> that topicals and serums aren't likely to do anything long-lasting for your skin since they only penetrate at the surface level. <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Dr. Adam Friedman</a>, an associate professor of dermatology and director of translational research at George Washington University, <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">says</a> that most facials offered at spas are meant to improve the face in the "here and now." <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Longer-lasting</a> procedures go below the skin's surface, ensuring that topicals, moisturizers and serums are hidden from the sun's UV rays and their harmful effects on facial treatments. However, such options are usually offered at dermatologists' offices rather than spas, at least in their highest-quality form. Friedman and Cohen <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">suggest</a> that patients looking for enduring results look at their local dermatologist rather than their local spa. Dermatologists can medically assess the entire situation and offer the appropriate treatment. Though effective, some of their effective treatments are a bit more invasive. <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">Microneedling Facial</a>: it uses tiny needles to puncture the skin in an effort to increase collagen (i.e., the protein that boosts skin elasticity). A microneedling facial can help minimize scars and wrinkles.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://weheartthis.com/types-of-facials/" target="_blank" rel="noopener">Microdermabrasion Facial</a>: removes the top, dead layer of the dermis, thereby increasing skin turnover for faster-healing, younger-looking skin.</li> </ul> &nbsp; <h2>Facial Rejuvenation Recommendations by Age</h2> Basic facial or aromatherapy, the spa or the dermatologist — these options are influenced by preference and age.  &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 20s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: creating consistent and healthy skincare habits with cleansers, exfoliants, moisturizers and sunscreen.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: Focus on facials that clean skin and draw out impurities, such as deep-cleansing facials with masks of clay or kaolin.</li> </ul> &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 30s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: fighting adult hormonal acne by opting for lighter moisturizers and avoiding petroleum-based products and anything with synthetic fragrances. Look for products that are "non-occlusive" — they will not clog your pores.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: opt for purifying facials that help unclog pores and calm existing acne.</li> </ul> &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 40s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: slowing the signs of aging by reducing spots and wrinkles. Exfoliate often, moisturize well and opt for serums with vitamin A to reverse any existing sun damage.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: Facial peels can help cell regeneration by removing the top layer of dead skin. Some facials are crafted to minimize hyperpigmentation — look for the ones that include glycyrrhizinate (i.e., licorice extract), soy proteins or Indian gooseberry.</li> </ul> &nbsp; <h3><a href="https://www.everydayhealth.com/skin-beauty/whats-best-facial-your-age/" target="_blank" rel="noopener">Your 50s</a></h3> <ul> <li style="font-weight: 400;" aria-level="1">Focus on: strengthening your skin by increasing collagen production. Buy moisturizing serums containing evening primrose, sea buckthorn, carrot seed, borage and geranium to replenish vitamins A and C.</li> <li style="font-weight: 400;" aria-level="1">Spa recommendations: Choose firming and hydrating facials, particularly the ones containing seaweed and algae, which help hydrate the skin.</li> </ul> &nbsp; <h2>The Word of the Day: Consistency </h2> Pampering yourself with a spa treatment is wonderful, and dermatologists can make excellent recommendations to improve the health and appearance of your face. Much like dental hygiene, nothing beats <a href="https://time.com/5047587/facial-spa-skin-care/" target="_blank" rel="noopener">diligent consistency</a>. Taking good care of your skin by doing things such as taking your makeup off before sleep, cleansing and moisturizing twice a day and wearing sunscreen to prevent sun damage, will do more than any line of spa facials. So, the next time you're tempted to skip an aspect of your skincare regimen, don't! Your future self and skin will thank you.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Facials.png</images> <url>https://topdoctormagazine.com/issues/which-facials-are-best-for-your-skin/</url> </article> <article> <ID>27342</ID> <title>Heart-Healthy Recipes To Try This Month!</title> <publishDate>2023-01-18 07:32:06</publishDate> <description><div class="et_pb_section et_pb_section_269 et_section_regular" > <div class="et_pb_row et_pb_row_271"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_272 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_110 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_330 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_331 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_332 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_276 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">People often forget to connect their everyday behaviors to their bodies. Overeating, a lack of exercise, increased stress levels and poor sleeping patterns weigh heavy — quite literally — on our hearts. Heart health is not only affected by <a href="https://academic.oup.com/genetics" target="_blank" rel="noopener">genetics</a> but also by poor lifestyle choices.  Heart disease is the <a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank" rel="noopener">leading cause of death in the U.S.</a>, but luckily, there are small yet practical steps to minimize risk and improve your overall heart health! Eating healthily and cultivating a heart-healthy diet will decrease your chances of heart disease and other medical conditions, such as <a href="https://www.cdc.gov/diabetes/basics/diabetes.html" target="_blank" rel="noopener">diabetes</a> and <a href="https://www.who.int/health-topics/obesity#tab=tab_1" target="_blank" rel="noopener">obesity</a>, that impact overall heart health.  &nbsp; <h2>Why Should We Look After Our Hearts?</h2> Our hearts are responsible for <a href="https://my.clevelandclinic.org/health/body/21704-heart" target="_blank" rel="noopener">pumping oxygen-full, nutrient-rich blood to every living cell and removing toxins and waste</a>. Having a healthy heart is imperative to your overall health. You are always young enough to change your ways and adopt a healthier way of life.  Here are some of the reasons why you should maintain a healthy heart: <ul> <li style="font-weight: 400;" aria-level="1">Preserve healthy <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" rel="noopener">cholesterol levels</a></li> <li style="font-weight: 400;" aria-level="1">Lower risk of <a href="https://www.cdc.gov/aging/dementia/index.html" target="_blank" rel="noopener">dementia</a> and <a href="https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447" target="_blank" rel="noopener">Alzheimer's</a></li> <li style="font-weight: 400;" aria-level="1">Regulate blood pressure</li> </ul> &nbsp; <h2>How Can We Take Care of Our Hearts?</h2> There are many ways to ensure that you keep your heart healthy. Regular exercise strengthens the muscles of the heart. Limiting or stopping smoking altogether places less stress on the heart and lungs.  The most straightforward place to start is in the kitchen. Changing the ingredients in your fridge and pantry can improve blood pressure, maintain cholesterol levels and reduce the risk of heart disease. Here are some tips to keep in mind when following a heart-healthy diet:  &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Control portion size;</li> <li style="font-weight: 400;" aria-level="1">Reduce sodium intake;</li> <li style="font-weight: 400;" aria-level="1">Choose whole grains;</li> <li style="font-weight: 400;" aria-level="1">Eat more fruit and vegetables;</li> <li style="font-weight: 400;" aria-level="1">Limit unhealthy fats.</li> </ol> &nbsp;  Don't let this overwhelm you. Several delicious heart-healthy recipes to choose from have considered all these factors for you!  &nbsp; <h2>Easy Heart-Healthy Recipes to Make</h2> Making the change to a heart-healthy diet has never been easier. These heart-healthy recipes are perfect for simple, flavorful and, most importantly, healthy meal ideas!  &nbsp; <h3>Heart Healthy Oatmeal Recipe</h3> Perfect for this time of year, <a href="https://www.quakeroats.com/cooking-and-recipes/apple-cinnamon-overnight-oats" target="_blank" rel="noopener">apple cinnamon overnight oats</a> can be eaten as a quick breakfast option or a healthy afternoon snack.  &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">½ cup of oats</li> <li style="font-weight: 400;" aria-level="1">½ cup of apple, chopped</li> <li style="font-weight: 400;" aria-level="1">½ cup of nonfat milk or milk alternative</li> <li style="font-weight: 400;" aria-level="1">¼ cup plain, non-fat yogurt</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground cinnamon</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of honey</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of chia seeds</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Pour the oats into a Mason jar or container of your choice.</li> <li style="font-weight: 400;" aria-level="1">Pour in the milk and yogurt. Add a layer of chopped apples and chia seeds.</li> <li style="font-weight: 400;" aria-level="1">Top off with a sprinkle of cinnamon and a drizzle of honey.</li> <li style="font-weight: 400;" aria-level="1">Place in the fridge overnight and enjoy the next day!</li> </ol> You'll be pleasantly surprised in the morning when the oats and chia seeds have puffed up, resulting in a creamy, easy-to-eat delight of a meal!  &nbsp; <h3>Heart-Healthy Hummus Recipe</h3> Dips don't have to be jam-packed with preservatives, flavorings and saturated fats. You, too, can enjoy <a href="https://veeg.co/heart-healthy-5-minute-oil-free-hummus/" target="_blank" rel="noopener">hummus</a> the heart-healthy way!  &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">15 ounces of can of low-sodium chickpeas, undrained</li> <li style="font-weight: 400;" aria-level="1">¼ cup of tahini</li> <li style="font-weight: 400;" aria-level="1">½ tablespoon of ground cumin</li> <li style="font-weight: 400;" aria-level="1">2 cloves of garlic</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of lemon juice</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of low-sodium miso</li> <li style="font-weight: 400;" aria-level="1">Freshly ground black pepper to taste</li> <li style="font-weight: 400;" aria-level="1">Water to thin the hummus, if desired</li> <li style="font-weight: 400;" aria-level="1">Sesame seeds for topping</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Combine all the ingredients in a food processor and blend until smooth.</li> <li style="font-weight: 400;" aria-level="1">Taste and adjust any seasonings to your preference.</li> </ol> You'll feel transported to the islands of Greece and the dunes of Morocco with this hummus recipe, all without the guilt!  &nbsp; <h3>Heart-Healthy Zucchini Bread Recipe</h3> Heart-healthy does not mean no bread! This <a href="https://cookieandkate.com/healthy-zucchini-bread-recipe/" target="_blank" rel="noopener">zucchini bread recipe</a> is the perfect alternative to processed bread.  &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">⅓ cup of melted coconut oil</li> <li style="font-weight: 400;" aria-level="1">½ cup of honey or maple syrup</li> <li style="font-weight: 400;" aria-level="1">2 room temperature eggs</li> <li style="font-weight: 400;" aria-level="1">½ cup of low-fat milk of choice or water</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking soda</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of ground cinnamon</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of vanilla extract</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of fine-grain sea salt</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground nutmeg</li> <li style="font-weight: 400;" aria-level="1">1 ½ cups of grated zucchini, with the moisture squeezed out</li> <li style="font-weight: 400;" aria-level="1">1 ¾ cups of whole wheat flour</li> <li style="font-weight: 400;" aria-level="1">¾ cup of roughly chopped raw walnuts or pecans</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 325 F and grease a loaf pan.</li> <li style="font-weight: 400;" aria-level="1">Toast the nuts in a pan. Once cooled, chop the nuts and set aside.</li> <li style="font-weight: 400;" aria-level="1">Combine the coconut oil and honey in a large mixing bowl. Add in the eggs and beat well.</li> <li style="font-weight: 400;" aria-level="1">Whisk in the milk, baking soda, cinnamon, vanilla, salt and nutmeg until well blended. Add the zucchini and fold it in.</li> <li style="font-weight: 400;" aria-level="1">Add the flour and nuts. Stir just until combined.</li> <li style="font-weight: 400;" aria-level="1">Pour the batter into the greased loaf tin.</li> <li style="font-weight: 400;" aria-level="1">Place in the oven for 55 to 60 minutes or until a knife inserted comes out clean.</li> <li style="font-weight: 400;" aria-level="1">Let the bread cool on a wire rack. Cut and serve.</li> </ol> Whether you dress it up with wholesome toppings or dress it down and serve it as is, this bread is a delightful addition to any meal!  &nbsp; <h3>Heart Healthy Meatball Recipe</h3> Are you looking for an <a href="https://warren.cce.cornell.edu/food-nutrition/recipes/main-dishes/italian-style-meatball-recipe-heart-healthy" target="_blank" rel="noopener">Italian-style meatball</a> without putting a strain on your heart? Look no further than this heart-healthy meatball recipe!  &nbsp; <h4>Ingredients</h4> <h5>For the Topping</h5> <ul> <li style="font-weight: 400;" aria-level="1">1 cup of seeded and diced tomato</li> <li style="font-weight: 400;" aria-level="1">¼ cup of finely chopped sweet onion</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of chopped fresh basil</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of chopped garlic</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of black pepper</li> </ul> <h5>For the Meatball</h5> <ul> <li style="font-weight: 400;" aria-level="1">16 ounces of extra-lean ground beef</li> <li style="font-weight: 400;" aria-level="1">¼ cup of wholewheat breadcrumbs</li> <li style="font-weight: 400;" aria-level="1">¼ cup of egg whites</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of chopped garlic</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of onion powder</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of salt and black pepper</li> <li style="font-weight: 400;" aria-level="1">¼ cup of shredded low-fat mozzarella cheese</li> <li style="font-weight: 400;" aria-level="1">¼ cup of shredded Parmesan cheese</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F. Line a baking pan with parchment paper and set aside.</li> <li style="font-weight: 400;" aria-level="1">Add all topping ingredients to a medium-sized bowl. Mix until all combined.</li> <li style="font-weight: 400;" aria-level="1">Mix the beef, breadcrumbs, egg whites, garlic, onion powder, black pepper and cheeses in a large bowl. Roll out 12 meatballs.</li> <li style="font-weight: 400;" aria-level="1">Lay meatballs in a tray and cover the tray with foil and bake for 20 minutes.</li> <li style="font-weight: 400;" aria-level="1">Serve with the topping.</li> </ol> This recipe works well as an easy weeknight dinner, with leftovers for lunch the next day!  &nbsp; <h3>Heart-Healthy Juice Recipe</h3> Juices are an effective way to get all-important vitamins and minerals into your diet. This <a href="https://www.mygingergarlickitchen.com/how-to-make-detox-heart-beet-juice-video-recipe/" target="_blank" rel="noopener">beet juice</a> is a quick and easy heart-healthy option for when you're on the go.  &nbsp; <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">3 large beetroots, washed</li> <li style="font-weight: 400;" aria-level="1">2 medium-sized apples washed and cut into squares</li> <li style="font-weight: 400;" aria-level="1">2 large carrots washed, stem removed, cut into pieces</li> <li style="font-weight: 400;" aria-level="1">1 large orange, peeled</li> <li style="font-weight: 400;" aria-level="1">Juice from half a lemon</li> </ul> &nbsp; <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Put all the ingredients into the juicer and juice. Set the lemon juice aside.</li> <li style="font-weight: 400;" aria-level="1">Add the lemon juice and stir well.</li> <li style="font-weight: 400;" aria-level="1">Pour into serving glasses.</li> </ol> The beetroot and lemon improve blood flow by reducing blood vessel inflammation — a great option to add to any heart-healthy diet.  &nbsp; <h2>Take Care of Your Heart, And It Will Take Care of You!</h2> Lowering cholesterol and managing blood pressure to prevent heart disease and minimize the risk of a heart attack can often be daunting. These recipes will take you from not knowing where to start to a happy, healthy heart!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Heart-Healthy-Recipes.png</images> <url>https://topdoctormagazine.com/issues/heart-healthy-recipes-to-try-this-month/</url> </article> <article> <ID>27332</ID> <title>5 Health Benefits of Tea Everyone Should Know About</title> <publishDate>2023-01-17 07:04:27</publishDate> <description><div class="et_pb_section et_pb_section_270 et_section_regular" > <div class="et_pb_row et_pb_row_272"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_273 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_111 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_333 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_334 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_335 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_277 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">After fresh water, tea is the most widely consumed beverage in the world, with <a href="https://www.business-standard.com/article/pti-stories/over-3-billion-cups-of-tea-served-each-day-official-114041000641_1.html" target="_blank" rel="noopener">over 3 billion cups consumed daily</a>. The earliest archaeological evidence of tea consumption was found in China, <a href="https://www.tea.co.uk/history-of-tea" target="_blank" rel="noopener">dating back to around 200 B.C.</a>, with tea playing a pivotal role in economic and political development throughout human history. As its popularity spread west towards Europe, tea became highly popular amongst the British middle and upper classes, leading to <a href="https://trueteacompany.co.uk/history-of-tea/" target="_blank" rel="noopener">heavy taxation being introduced in 1689</a>. British tea taxation would infamously be imposed on British colonies, leading to the <a href="https://www.history.com/topics/american-revolution/boston-tea-party" target="_blank" rel="noopener">Boston Tea Party in 1773</a> and setting a strong impetus for American independence in motion. Tea plays a crucial economic role globally. The United Nations Food and Agricultural Organization (FAO) estimates <a href="https://www.fao.org/3/cc0238en/cc0238en.pdf" target="_blank" rel="noopener">annual tea production to be around $17 billion</a>. While tea has undoubtedly shaped the world we live in and continues to play a role in the lives of billions globally, we must ask ourselves whether tea is conducive to human health. Thankfully, a plethora of evidence attests to the safety of tea and its health benefits. &nbsp; <h2>Health Benefits of Drinking Tea</h2> Ancient Chinese civilizations were amongst the first to claim that tea had healing and medicinal properties. <a href="https://www.cam.ac.uk/research/discussion/just-your-cup-of-tea-the-history-and-health-claims-of-the-nations-favourite-brew" target="_blank" rel="noopener">Until the sixth century B.C.</a>, tea was primarily considered a medicinal concoction in China. Modern medicine is continually attesting to the broad health benefits of tea. &nbsp; <h3>Tea Is Full of Antioxidants</h3> Chemicals found in green and black tea, known as catechins and theaflavins, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429329/" target="_blank" rel="noopener">give tea its antioxidant properties</a>. Black, green, oolong and white tea, sometimes called the "true teas," are all derivatives of the same plant, Camellia sinensis, but have been processed differently. Green tea has the highest content of catechins and, for antioxidant purposes, is the most effective tea. This is partly the reason for green tea's primary association with health benefits when compared to the other true teas. <a href="https://pubmed.ncbi.nlm.nih.gov/11518612/" target="_blank" rel="noopener">A comparative study published in the Toxicology journal</a> found that one to two servings of black, green or oolong tea contained as many antioxidants as five servings of fruit and vegetables. <a href="https://www.livescience.com/benefits-of-antioxidants" target="_blank" rel="noopener">The benefits of antioxidants are diverse and vast</a>, with research associating antioxidant consumption with:  <ul> <li style="font-weight: 400;" aria-level="1">Protection from oxidative stress; </li> <li style="font-weight: 400;" aria-level="1">Reduced rates of certain diseases; </li> <li style="font-weight: 400;" aria-level="1">Improved mental health; </li> <li style="font-weight: 400;" aria-level="1">Inflammation reduction.</li> </ul> &nbsp; <h3>Tea Consumption Can Reduce the Risk of Stroke</h3> A <a href="https://www.stroke.org/en/about-stroke" target="_blank" rel="noopener">stroke</a> is a severe medical condition typified by an obstruction of blood flow to the brain, causing eventual cell death and neurological damage. Strokes are the <a href="https://www.utmbhealth.com/services/neurology/procedures-conditions/stroke/stroke-facts" target="_blank" rel="noopener">fifth highest cause of death in the U.S.</a>, and many stroke survivors face a greatly reduced quality of life and a generally poor prognosis.  <a href="https://www.ahajournals.org/doi/10.1161/hs0901.094253" target="_blank" rel="noopener">A Danish study</a> of all stroke patients aged over 25 between 1982-1991 found that survivors had a 60% increased chance of death five years after their initial stroke. Additionally, <a href="https://www.cdc.gov/stroke/facts.htm" target="_blank" rel="noopener">1 in 3 American adults</a> has at least one of the leading risk factors for strokes — obesity, high blood pressure, high cholesterol, diabetes and a smoking habit. Overwhelming medical literature supports the efficacy of tea in reducing the risk of stroke. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411099/" target="_blank" rel="noopener">A meta-analysis of studies published between 1966-2012</a>, cumulatively involving over 500,000 participants, found a statistically significant association between tea consumption and a reduced risk of stroke. Drinking 3 cups of tea daily was associated with a 13% lower risk of stroke. <a href="https://pubmed.ncbi.nlm.nih.gov/19228856/" target="_blank" rel="noopener">Another meta-analysis involving nearly 200,000 participants</a> found that consuming at least 3 cups of tea per day decreased the risk of stroke by 21%. &nbsp; <h3>Tea Can Mitigate the Risk of Cardiovascular Disease</h3> Cardiovascular disease is one of the leading causes of death worldwide. The World Health Organization (WHO) estimates it causes nearly 18 million fatalities annually, approximately <a href="https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)" target="_blank" rel="noopener">32% of all global deaths</a>. <a href="https://www.cdc.gov/policy/polaris/healthtopics/heartdisease/index.html" target="_blank" rel="noopener">The Centers for Disease Control and Prevention (CDC) estimate</a> that heart disease costs the U.S. roughly $219 billion annually. Reducing the risk of cardiovascular disease is one of the many health benefits of tea. <a href="https://pubmed.ncbi.nlm.nih.gov/23493733/" target="_blank" rel="noopener">A study of more than 82,000 Japanese men</a> over the period 1995-2007 found that green tea consumption of 2 cups and upwards per day reduced the risk of cardiovascular disease. Furthermore, <a href="https://pubmed.ncbi.nlm.nih.gov/19996359/" target="_blank" rel="noopener">another Japanese study</a> of over 76,000 men and women found that consuming black, green and oolong tea reduced cardiovascular disease mortality. &nbsp; <h3>There Is Increasing Evidence That Tea Can Assist In Cancer Prevention</h3> <a href="https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm" target="_blank" rel="noopener">According to the CDC's National Center for Health Statistics</a>, cancer was the second leading cause of death in the U.S. in 2020, with just over 600,00 fatalities. Cancer is a particularly scary disease since it is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4024849/" target="_blank" rel="noopener">notoriously difficult to treat sustainably</a>. Tea has shown some efficacy in prophylaxis (i.e., prevention) and in slowing down the progression of some cancers. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829848/" target="_blank" rel="noopener">Studies on animals</a> have shown that tea can mitigate tumor transformation and the overall progression of the disease. A journal article published in <a href="https://academic.oup.com/ajcn/article/98/6/1667S/4577480" target="_blank" rel="noopener">The American Journal of Clinical Nutrition</a> suggests that tea might have similar effects on humans as it does on animals regarding cancer. Moreover, <a href="https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/tea-fact-sheet" target="_blank" rel="noopener">the U.S. National Cancer Institute</a> website suggests that tea may inhibit angiogenesis (i.e., the growth of new blood vessels required for the growth and spread of tumor cells). While human-specific studies of the effects of tea in combating cancer are in their early stages, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5824026/" target="_blank" rel="noopener">some have shown positive results</a>. As modern medicine continues to search for an effective cancer cure, there is almost no harm in preventive tea consumption. &nbsp; <h3>Tea Can Help You With Weight Loss</h3> Green tea has long been touted as a weight loss supplement, and the evidence from research supports this belief. Research conducted at the <a href="https://www.psu.edu/news/research/story/research-suggests-green-tea-exercise-boost-weight-loss-health/" target="_blank" rel="noopener">Pennsylvania State University's College of Agricultural Sciences</a> found that green tea increased metabolism in mice and achieved an average body mass reduction of 27.1%. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099746/" target="_blank" rel="noopener">A Chinese study</a> suggests that consuming different types of true teas daily, as opposed to one single type of true tea, may augment their weight loss benefits. &nbsp; <h2>Frequently Asked Questions About Tea</h2> Tea has been consumed by humans long before the advent of modern medicine and the scientific method. As such, it is important to separate fact from fiction when considering narratives surrounding tea and its uses, safety and benefits. &nbsp; <h3>How Much Tea Can You Drink per Day?</h3> Consuming more than 4 cups of tea per day <a href="https://www.healthline.com/nutrition/side-effects-of-tea#7.-Headaches" target="_blank" rel="noopener">can lead to adverse side effects</a>, such as sleep problems, nausea, dizziness and impaired iron absorption. &nbsp; <h3>How Much Tea Is Safe During Pregnancy?</h3> Due to their caffeine content, <a href="https://www.healthline.com/nutrition/is-tea-safe-during-pregnancy#bottom-line" target="_blank" rel="noopener">the consumption of true teas</a> should be monitored carefully during pregnancy. Pregnant women looking to get their fix of tea should consider switching to caffeine-free herbal teas until after giving birth. &nbsp; <h3>Which Type of Tea Has the Most Caffeine and Which Has the Least?</h3> People looking to regulate or limit their caffeine intake might be interested to know which of the true teas have the <a href="https://www.medicalnewstoday.com/articles/which-tea-has-the-most-caffeine#most-caffeinated-teas" target="_blank" rel="noopener">highest and lowest caffeine content, respectively</a>. Black tea has the highest caffeine content, with approximately 64-112 milligrams per serving. Contrastingly, white tea has the lowest caffeine content, with 32-37 milligrams of caffeine per serving. For reference, <a href="https://www.healthline.com/nutrition/how-much-caffeine-in-coffee#TOC_TITLE_HDR_3" target="_blank" rel="noopener">a cup of brewed coffee has between 70-140 milligrams of caffeine</a>, while a double espresso contains 125 milligrams. <h3> </h3> <h3>Can Tea Expire?</h3> <a href="https://now.tufts.edu/2015/11/09/how-long-can-you-store-tea-it-starts-lose-its-taste-and-nutritional-benefits" target="_blank" rel="noopener">According to an assistant professor at TUFTS University in Massachusetts</a>, dried tea leaves can last up to two years before losing their flavor. Outside of losing flavor and changing in aroma, there is little to no danger in consuming expired tea, whether brewed with dry leaves or a teabag. &nbsp; <h3>Are Tea Bags Good for Plants?</h3> Tea leaves contain many of the same minerals as plant fertilizers, <a href="https://www.homesandgardens.com/advice/using-tea-leaves-in-the-garden" target="_blank" rel="noopener">such as nitrogen and potassium</a>, and can be used around your garden. It is best advised to remove the leaves from a used teabag before gardening. Using tea leaves will increase the acidity of the soil it is added to, so be sure to only use them for plants that thrive in acidic environments. &nbsp; <h2>Tea Is an Ancient Medicine Fit for the Modern Age</h2> Diverse cultures worldwide have fully embraced tea, and it seems that its popularity isn't going to die down any time soon. Luckily, tea has a broad range of benefits that keep us healthy and prevent disease. Consider these benefits the next time you consider making yourself a cup of the world's favorite beverage.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Health-Benefits-of-Tea.png</images> <url>https://topdoctormagazine.com/issues/5-health-benefits-of-tea-everyone-should-know-about/</url> </article> <article> <ID>27322</ID> <title>How To Figure Out Your Attachment Style</title> <publishDate>2023-01-16 05:26:32</publishDate> <description><div class="et_pb_section et_pb_section_271 et_section_regular" > <div class="et_pb_row et_pb_row_273"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_274 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_112 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_336 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_337 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_338 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_278 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Every relationship is unique. Each one presents distinct challenges, requires unique inputs and supplies various advantages. For example, a mother-daughter bond will invariably differ from that with a sibling, and a romantic relationship from that with a friend.   However, some consistent patterns and requirements hold between all types of connections. All require sacrifice, communication and introspection. And tendencies developing in one relationship, particularly an early and formative one, often continue to appear in relationships further down the road.  Some psychologists use a framework called <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">attachment theory</a> to help contextualize and explain how we relate to significant figures in our lives as adults and where those tendencies may have originated.  &nbsp; <h2>What Is Attachment Theory?</h2> Attachment theory was proposed by psychoanalyst <a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener">John Bowlby</a> in 1958. His theory attempted to explain how one's emotional connection to parental figures in early childhood, particularly between <a href="https://www.attachmentproject.com/" target="_blank" rel="noopener">10 to 20 months</a>, is formative for patterns carried into later relationships. Bowlby first hypothesized his theory after analyzing a body of research indicating that animals with an absentee mother experienced resulting distress later in life.  After working as a child psychiatrist with emotionally disturbed patients at the Child Guidance Clinic in London, Bowlby <a href="https://www.simplypsychology.org/attachment.html" target="_blank" rel="noopener">suggested</a> that children developed attachment behaviors (e.g., crying and clinging) as an evolutionary safety mechanism. When experiencing fear or stress, a young child instinctually seeks security through propinquity to their parents. Further research on Bowlby's theory indicated that, when separated from caregivers and placed in an unfamiliar situation, children tended to react in one of <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">three ways</a>:  &nbsp;  1. Secure: Although initially distraught, these infants desired comfort and were quickly reassured when their parents returned.  2. Anxious-Resistant: Children in this category were more distressed. When parents came back, they sought comfort but simultaneously seemed to 'punish' their parents for leaving.  3. Avoidant: Unlike the first two groups, these children showed little concern when separated from their caregivers. When reunited, the children largely disregarded or even actively avoided their parents  &nbsp;  Later in the development of attachment theory, a <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">fourth category</a> was added — Disorganized-Disoriented — to describe babies exhibiting unpredictable attachment patterns.  According to Bowlby, the attachment style developed when young results in a mental model of how relationships function. The person then (consciously or subconsciously) applies this framework to future relationships, whether with romantic partners or friends. This is known as the '<a href="https://www.simplypsychology.org/attachment.html" target="_blank" rel="noopener">continuity hypothesis</a>.  &nbsp; <h2>The Four Attachment Styles</h2> Though developed very early in childhood, the four attachment styles manifest themselves differently in adult relationships.   &nbsp; <h3>1. Secure Attachment</h3> &nbsp;  a. Summary: Appearing in roughly <a href="https://www.attachmentproject.com/blog/secure-attachment/" target="_blank" rel="noopener">66%</a> of adults in the U.S., the Secure attachment style is one in which the person easily trusts, feels safe in relationships, is easy to bond with and can identify and express how they are feeling. According to the <a href="https://www.attachmentproject.com/blog/secure-attachment/" target="_blank" rel="noopener">Attachment Project</a>, five conditions must be met in someone's childhood to develop a secure attachment style. They must feel safe, seen, and known, and receive comfort, reassurance, appreciation and support to explore. The other three attachment styles technically fall into an "insecure attachment" category.  &nbsp;  b.<a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a>  i. Positive emotions are displayed toward parents.  ii. The child is capable of being independent while still connecting with caregivers.  iii. The child is stable, even when separated from their parents.  &nbsp;  c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a>   i. The individual assumes a two-way trust and love in relationships.  ii. The individual participates in healthy and open communication.  iii. The individual has high respect for themselves.   iv. The individual can trust others.  v. The individual knows how to balance autonomy and intimacy.  &nbsp; <h3>2. Avoidant Attachment</h3> &nbsp;  a. Summary: Adults prone to form anxious-avoidant attachments generally keep their distance from forming deep relationships. Despite having many friends and seeming self-confident, they shy away from meaningful connection and vulnerability. They are fiercely independent, refusing to rely on others. Because of this distance, they quickly <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">shut down</a> in seemingly threatening scenarios, such as during conflict. When they do engage in relationships, they sometimes self-sabotage or look for a reason to terminate the relationship, afraid of being hurt if they allow it to continue.  &nbsp;  b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a>  i. The child seems disinterested in their parents.  ii. The child shows no signs of being upset if separated from their parents.  iii. The child doesn't fear strangers.  &nbsp;  c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a>   i. The individual avoids cultivating close relationships.  ii. The individual protects independence at the cost of engaging with others.  iii. The individual conceals true feelings.  iv. The individual feels that relationships requiring emotional intimacy are 'needy.'  &nbsp; <h3>3. Anxious Attachment</h3> &nbsp;  a. Summary: Those with an anxious attachment style often <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">crave</a> affection and attention to an abnormal extent, idolizing their significant other while <a href="https://www.attachmentproject.com/blog/anxious-attachment/" target="_blank" rel="noopener">demeaning</a> themselves. They may believe that a relationship or person will make them whole. They require constant reassurance, often blaming themselves for events outside their control. Occasionally, this fear of being left by their significant other will make them unnaturally suspicious and jealous.  &nbsp;  b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a>  i. The child is needy or clingy.  ii. The child exhibits extreme distress when left by their parents.  iii. The child occasionally partakes in aggressive behavior.  &nbsp;  c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a>   i. The individual consistently fears being abandoned.  ii. The individual may be jealous.  iii. The individual frets over the state and future of their relationship.  iv. The individual is highly aware of others' needs.  v. The individual displays low self-esteem.  vi. The individual asks for reassurance from their partner.  &nbsp; <h3>4. Disorganized Attachment</h3> &nbsp;  a. Summary: Adults with this attachment style are often hard to characterize, owing to their irregular and unpredictable patterns. They may have drastic <a href="https://positivepsychology.com/attachment-theory/" target="_blank" rel="noopener">mood swings</a>, expressing a desire for intimacy and closeness one day while isolating themselves the next. While strongly desiring love, they are afraid to pursue it. Those with a disorganized attachment may struggle to comprehend that their partner loves them unconditionally. This often leads to a highly negative view of themselves and others.   &nbsp;  b. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Childhood Characteristics</a>  i. The child struggles with confusion concerning their parents.  ii. The child displays inconsistent responses when left by and approached by caregivers.  &nbsp;  c. <a href="https://www.forbes.com/health/mind/what-are-the-attachment-styles/" target="_blank" rel="noopener">Adult Characteristics</a>   i. The individual desires intimacy but is afraid of vulnerability.  ii. The individual may sabotage relationships.  iii. The individual is often distrustful.  iv. The individual is unpredictable in relationships and with emotions.  v. The individual struggles to control their emotions.  &nbsp; <h2>Critiques of Attachment Theory</h2> Despite being used by psychologists, therapists and the everyday self-searcher for years, attachment theory has more recently been <a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener">criticized</a> for being overused and lacking a solid foundation. Some have attributed Bowlby's theory development to a conglomeration of "personal and cultural confirmation biases." They point to Bowlby's youth, where he was distant from his mother and close to a governess, who then proceeded to leave when he was only four years old.   Some psychologists <a href="https://www.fatherly.com/health/attachment-theory-wrong-attachment-styles-dont-matter" target="_blank" rel="noopener">believe</a> that social class and environment are far more influential than one's connection with parents as a young child. Others <a href="http://www.personalityresearch.org/papers/lee.html" target="_blank" rel="noopener">assert</a> that peer relationships, rather than parental relationships, have the greatest impact on a person's attachment patterns.   While Bowlby's theory is still widely used and undeniably contains some material of value, it is important to constantly analyze older theories through modern developments and critiques.   &nbsp; <h2>Discerning Your Attachment Style </h2> If this article has sparked an interest in attachment theory and you're looking for more information, there are plenty of sources out there! The <a href="https://www.attachmentproject.com/" target="_blank" rel="noopener">Attachment Project</a> has a blog with dozens of detailed articles, as well as a short 5-minute quiz where you can discover your attachment style. Diane Poole Heller's Attachment Styles Test, which you can find <a href="https://dianepooleheller.com/attachment-test/" target="_blank" rel="noopener">here</a>, lists 45 different statements, asking the participant to rate themselves from "Rarely/Never" to "Usually/Often." If you're curious, do some digging; there are an incredible number of resources out there just waiting to be explored! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Attachment-Style.png</images> <url>https://topdoctormagazine.com/issues/how-to-figure-out-your-attachment-style/</url> </article> <article> <ID>27315</ID> <title>What Does ACTUAL Self-Care Look Like?</title> <publishDate>2023-01-13 05:05:00</publishDate> <description><div class="et_pb_section et_pb_section_272 et_section_regular" > <div class="et_pb_row et_pb_row_274"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_275 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_113 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_339 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_340 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_341 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_279 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Since the mental health fallout of COVID-19, the concept of self-care has been all the craze. Many people experienced a notable downturn in their overall mental health after being deprived of their usual routine of work, leisure time and socialization. <a href="https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide" target="_blank" rel="noopener">According to the World Health Organization (WHO)</a>, the anxiety and depression prevalence rate rose by 25% due to the mental health detriments of the pandemic. In response to the widespread emotional distress, self-care emerged as an accessible, affordable and actionable way for individuals to improve their mental health. <a href="https://professionalbeauty.co.uk/site/newsdetails/searches-for-self-care-soar-during-covid-19" target="_blank" rel="noopener">Some sources</a> estimate that searches around self-care rose by as much as 250% during the pandemic. The jury was and still is out on self-care, with its advocates praising its ability to mitigate mental health symptoms, <a href="https://www.the-standard.org/leisure/nicewaner-matlock-pros-and-cons-of-self-care-culture/article_8e4276c2-90d2-11eb-a6cf-3f8882b20a42.html" target="_blank" rel="noopener">while critics claim</a> that self-administered efforts to improve one's mental well-being are often insufficient. To fully appreciate self-care's benefits, one first needs to consider what actual-self care is and in what contexts it is useful. &nbsp; <h2>What Does Self-Care Mean?</h2> <a href="https://www.everydayhealth.com/self-care/" target="_blank" rel="noopener">Self-care</a> refers to any actions or attempts an individual performs toward improving their physical, mental and emotional well-being. One usually considers active measures such as regular exercise or a thought-out hygiene regimen when discussing self-care. However, <a href="https://www.selfcarefederation.org/what-is-self-care" target="_blank" rel="noopener">self-care also includes passive measures</a> such as avoiding harmful behaviors, paying attention to well-being indicators and monitoring one's conduct, ensuring that it does not become detrimental and toxic. <a href="https://www.psychologytoday.com/us/blog/in-practice/202001/5-things-people-get-wrong-about-self-care" target="_blank" rel="noopener">Self-care does not refer to</a> an over-indulgence in leisure activities, unreasonable prioritization of oneself over others and the neglect of social activities that lead to counterproductive isolation. <a href="https://www.psychologytoday.com/us/blog/in-practice/202205/if-self-care-isnt-fixing-your-mental-health-its-not-you" target="_blank" rel="noopener">Actual self-care is also not a replacement</a> for mental health treatment administered by professionals in an appropriate setting. For those with severe mental health disorders or those who do not experience symptom amelioration after trying self-care, seeking professional help is essential to preserving well-being and safety. &nbsp; <h2>Why Is Self-Care Important?</h2> Modern society is hyper-focused on material and career-based success, with these pursuits often usurping everything else in terms of importance. The result of this phenomenon is that after factoring in familial and social responsibilities, <a href="https://www.snhu.edu/about-us/newsroom/health/what-is-self-care" target="_blank" rel="noopener">neglecting one's well-being becomes increasingly likely</a>. Self-care is an effort to return focus and energy to one's physical, mental and emotional health. Doing so is vital because an individual may become incapacitated in some way if they neglect their welfare. Consequently, the individual in question will no longer be able to effectively fulfill their work and home responsibilities. &nbsp; <h2>What Are the Types of Self-Care?</h2> Depending on one's circumstances and context, various types of self-care can effectively improve their quality of life. &nbsp; <h3>Self-Care Activities</h3> Various activities constitute self-care. For many, exercise is a self-care pursuit of choice. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/" target="_blank" rel="noopener">Being active can produce "a natural high"</a> caused by the release of the neurotransmitters (i.e., nervous system communication molecules) dopamine and serotonin. Dopamine is involved in regulating motivation, while serotonin regulates mood. <a href="https://www.amherst.edu/campuslife/health-safety-wellness/counseling/self_care/exercise" target="_blank" rel="noopener">Exercise can also help relieve stress</a>, improve blood flow, increase sleep quality and boost energy. Yoga is a prevalent self-care exercise <a href="https://www.yogabasics.com/connect/yoga-blog/yoga-for-self-care/" target="_blank" rel="noopener">due to its dual benefits</a> of practicing and improving physical and mental well-being. <a href="https://www.psychologytoday.com/us/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stress" target="_blank" rel="noopener">Other forms of active self-care include</a>: <ul> <li style="font-weight: 400;" aria-level="1">Stimulating one's creative side through art.</li> <li style="font-weight: 400;" aria-level="1">Sharpening cognitive abilities with problem-solving games.</li> <li style="font-weight: 400;" aria-level="1">Making time to clean and pamper oneself thoroughly.</li> <li style="font-weight: 400;" aria-level="1">Adorning the space which one inhabits.</li> </ul> &nbsp; <h3>Passive Self-Care</h3> You can also achieve self-care by avoiding harmful behaviors and upholding commitments to improve well-being. <a href="https://www.capitalfm.co.ke/thesauce/dont-be-fooled-by-social-media-trends-self-care-is-hard-work/" target="_blank" rel="noopener">For example</a>, sticking to a plan or checklist through prioritization is a form of self-care. You can also honor these kinds of commitments by not overspending on luxuries, not indulging in unhealthy foods, reducing alcohol consumption and avoiding the company of members of toxic social dynamics. Honoring boundaries set with colleagues, superiors at work, family and friends is also a form of self-care since it entails putting yourself first. &nbsp; <h2>What Self-Care Is Not</h2> Self-care is not a philosophy of abundance and indulgence but one to mitigate burnout and improve longevity. <h3> </h3> <h3>Self-Care Is Not Over-Indulgence</h3> Creating time for recharging and fulfilling activities and pursuits is starkly different from eating your favorite chocolate until you feel ill. Giving into the whims of instant gratification and craving temporary but sustainably ineffective solutions is not self-care. Self-care is a crucial part of maintaining and nourishing one's overall well-being, not a reward for meeting the responsibilities of life. &nbsp; <h3>Self-Care Is Not Selfishness</h3> While setting and maintaining reasonable boundaries is a fundamental facet of self-care, <a href="https://www.psychologytoday.com/us/blog/rethink-your-way-the-good-life/201910/self-care-isn-t-selfish-or-superficial" target="_blank" rel="noopener">being selfish and neglecting one's responsibilities</a> is not. Self-care is preserving your energy and well-being so you can be the best possible version of yourself. It means holding a productive role in your community, family and other social settings. For those with dependents, the protection and hardiness cultured by self-care allow them to care and provide to their fullest. &nbsp; <h3>Self-Care Does Not Require Anything Grand</h3> Taking care of oneself does not inherently require grand measures. An individual does not need to book a weekend away at a five-star spa to enter the following week healthy, well-rested and focused.  Small and actionable initiatives such as reading a book, going for a walk in the park or getting extra sleep are adequate weekend self-care endeavors. Anything that sustainably improves your overall well-being without being detrimental to your life can be considered self-care, such as:  <ul> <li style="font-weight: 400;" aria-level="1">Reconnecting with a relative or friend </li> <li style="font-weight: 400;" aria-level="1">Taking the plunge on a pet project</li> <li style="font-weight: 400;" aria-level="1">Meditating for just five minutes per day</li> </ul> &nbsp; <h2>Transform Yourself With Effective, Intentional Self-Care</h2> When used in the correct context, self-care is a powerful tool that can rejuvenate you from the point of burnout and build up your resilience and well-being to endure future hardships. Recognizing that self-care has its place and is not a magic bullet for all the disorders of the mind, ensures that one does not fall into complacency, remains safe and seeks professional help when necessary. Cultivating a true and accurate understanding of self-care can maximize its usefulness.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/selfcare.png</images> <url>https://topdoctormagazine.com/issues/what-does-actual-self-care-look-like/</url> </article> <article> <ID>27271</ID> <title>A Heart for VIP Service: An Interview With Dr. Francisco Cabal</title> <publishDate>2023-01-03 15:12:09</publishDate> <description><div class="et_pb_section et_pb_section_273 et_section_regular" > <div class="et_pb_row et_pb_row_275"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_276 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_114 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_342 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_343 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_344 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_280 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"My dream is to deliver the best care to the international community in the areas covered by our project," Dr. Francisco Cabal said. </div> </div><div class="et_pb_module et_pb_image et_pb_image_2"> <img src="https://topdoctormagazine.com/wp-content/uploads/2023/01/health-in-society.png" alt="" title="health in society" class="wp-image-27279" /> </div><div class="et_pb_module et_pb_text et_pb_text_281 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>About Dr. Cabal</h2> "Even as a little kid, I was always attracted to health services. No one in my family was a doctor, so my interest originated with my regular checkups and athletic injuries necessitated several visits that helped spark my interest in medicine. During my school years, I tried to be strong in all the academic subjects that were important to reach that goal," he shared. He completed medical school in Colombia in 1988 and embarked on a challenging practice encompassing several government-run hospitals, where he treated impoverished people experiencing trauma. After completing additional training in trauma and orthopedics, both in Colombia and the U.S., he opened several clinical departments and led most of the growth and academic development of these groups in the best clinics in Colombia. From there, they invited him to be part of the board of directors of some of these clinics. "Someone reading this might question how a doctor can open so many businesses. It comes from my father. He was one of the most important businessmen in Colombia in the 60s and 70s. It's in my blood," he explained.  Dr. Francisco Cabal, MD, believes in a team-based concierge medical services model in which all parties involved coordinate their roles to get the best results (doctors, pharmacists, insurance companies, hospitals, other medical providers and even patients and their families).  Dr. Cabal has found a way to achieve his goal. For almost 11 years, he has been co-owner and CEO of Icare Web and Icare Medical Services, based in Miami, Florida. He has over 30 years of experience and a strong influence in Latin America's private and public healthcare. Dr. Cabal is also the founder of Mi Doctor, the first web-based telehealth system in Latin America. To further his goals, Dr. Cabal has teamed up with TopDoc Clinics International and Thor Clinics System Structuring which hold great potential and opportunities in the partnership and tremendous benefits for patients in the Business of International Medicine. "I started private companies, including Icare Medical Services and Mi Doctor, and ran them for several years. It was the first platform to care for patients remotely, even before the pandemic. So, when the pandemic came along, we were ready," he explained.  Meanwhile, since he began his career in 1988, Dr. Cabal has been working with open-care medical services that treated patients from many countries, such as the U.S., U.K., Commonwealth countries, the European Union and the Middle East, as well as VIP visitors, including several U.S. presidents.  "Probably the most exciting experience was the visit of U.S. presidents, such as George W. Bush, Barack Obama and Bill Clinton. That was an incredible learning process," he shared. With the excitement came realizations about how to structure international concierge medical services.  "That led us to structure the platform to export medical services worldwide. We have treated and sent patients to Europe, Asia, Africa and Australia. Patients from all continents have come to Colombia to be treated here," he shared. Dr. Cabal and his medical business have brought to Colombia doctors, technology and insurance companies that have patients there or want to grow a presence all around Latin America. They recently opened their first facility in England.  "It's easy to get good health resources, and we also have so many good doctors all around the U.S. and Ibero-America. What is not easy is putting it all together in a concierge service model," he explained. &nbsp; <h2>Special Patients</h2> Patients have additional worries when they become sick or injured while traveling abroad. Therefore, they deserve special, personal care. "Being sick in a foreign country is a completely different challenge because of barriers in procedures, language and customs in the way of understanding what is going on, being part of the solution and getting better. But because I have a team of professionals that work around our alliance, we are always focused on the little details that will make our patients, their families and their lives easier," he explained. To get the best results possible for the patients, Dr. Cabal must coach everyone with any role on the team — doctors, nurses, the people in general services, the driver, the people from the cafeteria — everyone! "What we want is a platform that gives the best care and complete concierge services to our visitors. And with the money coming in, we can train more health personnel, build more infrastructure and be better up-to-date in technology. The financial resources from this model will strengthen us," he shared. &nbsp; <h2>Collaborating With TopDoc Clinics</h2> By joining forces with TopDoc Clinics, Dr. Cabal's clinics are growing faster than expected. He points out that his model works especially well because doctors are looking for a partner, not an advisor. "We share our knowledge, opportunities and our market with them. That's what they're looking for. They know we're not trying to get an advantage from them; we want to team up with them," he explained. Dr. Cabal's staff includes a large spectrum of specialties and always seeks the best to join them.  "Plastic surgeons and dermatologists will be the center of our aesthetic, functional medicine and sport medicine clinics. Then there are the ‘excellence centers,’ which include internists and specialized surgeons. Finally, other walk-in clinics and urgent care with our family doctors, paramedic specialties or health professionals," he shared. Clinics like Miami Brickell will focus on hair transplants, noninvasive procedures and invasive treatments in aesthetics, sport, sexual performance and preventive medicine.  "This combination of abilities makes TopDoc Clinics the best option for many of the communities we are going to," he shared. &nbsp; <h2>A Career of Service</h2> "I have always been obsessed with providing people with a service that makes their lives easier," said Dr. Cabal. "When companies deal with health risk incidents, we can be part of the solution. It has always been my goal to give the best results possible to anyone who wants my help." Dr. Cabal and his team have developed a unique healthcare model that provides the best patient care possible. By collaborating with all the players in the patient's medical journey, he gives patients consistent information and care, bettering their health and lives.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/A-Heart-for-VIP-Service.png</images> <url>https://topdoctormagazine.com/issues/a-heart-for-vip-service-an-interview-with-dr-francisco-cabal/</url> </article> <article> <ID>27253</ID> <title>Is Grounding Good for You?</title> <publishDate>2022-12-31 09:45:15</publishDate> <description><div class="et_pb_section et_pb_section_274 et_section_regular" > <div class="et_pb_row et_pb_row_276"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_277 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_115 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_345 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_346 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_347 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_282 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">If you've ever walked outside barefoot, you may have felt a connection to the earth and nature around you. That feeling was not imaginary. By aligning or connecting your natural electrical energy with the earth's in a process called grounding, you can revitalize your mind and body!  &nbsp; <h2>What Is Grounding? </h2> <a href="https://www.healthline.com/health/grounding#the-science" target="_blank" rel="noopener">Grounding</a>, also called earthing, is the name given to a category of techniques designed to ground or electrically connect you to the earth. You can think about a lightning rod, which absorbs the electrical charge of the surrounding air and channels it into the earth. Grounding is similar but works in the opposite direction. During grounding, you absorb the energy from the surrounding earth, not divert charge into it. This process can help you feel more connected to the world, with many health benefits.   Most often, grounding is done by physically connecting you to the earth. However, you don't have to touch the earth to become grounded. You can also electrically connect yourself to the earth through indirect methods such as submerging yourself in water or using equipment designed to enhance your exposure to the earth's electrical fields.   &nbsp; <h2>What Are the Different Types of Grounding? </h2> Any <a href="https://www.healthline.com/health/grounding#types" target="_blank" rel="noopener">skin-to-earth contact</a> can directly connect you to the earth's electricity. Whether running through a field on a warm summer day or simply lying in the grass and soaking up the sun, physical contact with the earth through your skin can help ground and reconnect you to the earth around you.   Similar logic applies to water, which can convey the electrical patterns of the earth into your body. To become grounded through water, all you need to do is submerge part of yourself into water. You can swim or wade into the water if you feel comfortable doing so. So long as part of yourself is submerged in water, you can experience the positive effects of grounding.   If neither is a good option for you, certain equipment can cause a similar grounding effect. You can purchase <a href="https://www.healthline.com/health/grounding#benefits" target="_blank" rel="noopener">grounding mats, socks, blankets or patches</a> to increase your conductivity to the earth. You can also make your own grounding equipment by placing a metal rod into the ground outside and then connecting your body to the rod by holding a wire.   &nbsp; <h2>Is Grounding Scientifically Proven? </h2> Grounding has been supported by multiple studies which show the worth of its health benefits. Current research affirms that grounding techniques affect the electrical conductivity in your immune system, helping your body stay healthier.   Several studies on individuals performing grounding techniques at rest and after exercise showed that grounding reduced muscle damage, pain, blood cell clumping, stress, depression and fatigue. Study participants who used grounding techniques were shown to improve their body's natural healing and cardiovascular and mental health.   &nbsp; <h2>The Health Benefits of Grounding</h2> Grounding has a lot of health benefits related to supporting your body's response to pain and stress. It can successfully <a href="https://themovementparadigm.com/benefits-of-grounding/" target="_blank" rel="noopener">reduce inflammation and stress while improving heart health and wound healing</a>. However, these are just some of the big-picture health benefits.  &nbsp; <h3>Anxiety</h3> According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener">National Library of Medicine</a> study, grounding or earthing can help improve anxiety, depression and irritability.   The key to reducing anxiety through grounding is to focus your mind using what therapists call the <a href="https://www.unh.edu/pacs/what-grounding" target="_blank" rel="noopener">5-4-3-2-1 game</a>. Name five things you can see in the room, four things you can feel, three things you can hear, two you can smell and one you can taste. By following these steps, you can reduce feelings of anxiety and stress by grounding yourself in the surrounding environment.   &nbsp; <h3>Sleeping Disorders</h3> Grounding has also helped people struggling with sleeping. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener">A study of people struggling to sleep</a> showed that grounding the body can improve their sleep. It also showed that grounding helped <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener">normalize the stress patterns</a> obstructing their sleep in the first place.   &nbsp; <h3>Pain and Immune Response</h3> The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/#:~:text=Grounding%20appears%20to%20improve%20sleep,healing%2C%20and%20reduce%20blood%20viscosity" target="_blank" rel="noopener">National Library of Medicine</a> study also showed that grounding could benefit people struggling with pain and delayed immune response to injury-related muscle soreness. People suffering from this condition typically experience pain and stiffness for hours or days after strenuous exercise. Researchers found that the grounding techniques drew more mobile electrons from the earth's surface into the patients' bodies, altering the body's inflammatory response. This response caused the patients to experience less swelling, pain and inflammation.   &nbsp; <h3>How To Start Grounding </h3> Grounding is easy to start. You don't need specialized equipment or scheduled therapy sessions, although they can help you see even better results. Instead, <a href="https://www.goodnet.org/articles/5-healing-benefits-grounding-techniques" target="_blank" rel="noopener">go outside with your shoes off</a>! Spend 20 minutes outside to ground yourself directly with the earth or in water. If you decide that grounding is working for you and you'd like to invest in some equipment, consider purchasing patches or a conductive sheet for your bed to help ground you in your sleep.   If you build grounding into your life, you'll notice the health benefits as your body and mind are revitalized and energized through a stronger connection with your surroundings!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Grounding.png</images> <url>https://topdoctormagazine.com/issues/is-grounding-good-for-you/</url> </article> <article> <ID>27246</ID> <title>Can a Lack of Caffeine Cause Headaches?</title> <publishDate>2022-12-31 09:22:57</publishDate> <description><div class="et_pb_section et_pb_section_275 et_section_regular" > <div class="et_pb_row et_pb_row_277"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_278 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_116 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_348 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_349 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_350 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_283 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Caffeine is the most widely consumed psychoactive substance in the U.S. and the world. A <a href="https://www.sciencedirect.com/science/article/pii/S0278691513007175?via%3Dihub" target="_blank" rel="noopener">study in the Food and Chemical Toxicology journal</a> on caffeine intake in the U.S. found that roughly 85% of Americans consume caffeine. The same study found that 96% of caffeine consumed via beverages is from drinking coffee. Globally, around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/" target="_blank" rel="noopener">1.6 billion cups of coffee are consumed daily</a>.  Coffee has become an indispensable part of modern culture and living. Workplaces and productivity rituals are centered on the dark brew, while coffee shops are a nexus for socializing and connecting.  For all of its overarching popularity and adoration, coffee, like any other psychoactive substance, comes with its fair share of downsides and adverse effects. Certain segments of the population have an increased sensitivity to the adverse effects of caffeine, while other individuals might have genetic-based vulnerabilities to caffeine. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/" target="_blank" rel="noopener">Studies have found</a> that caffeine increases anxiety in younger populations, especially those with panic disorders. Infamously, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/" target="_blank" rel="noopener">caffeine also affects</a> sleeping patterns and sleep quality.  When caffeine intake is suddenly reduced or ceased after consistent consumption, caffeine withdrawals can also cause a range of detrimental effects. One of the most common symptoms is headaches. The link between caffeine and headaches is still being investigated, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901704" target="_blank" rel="noopener">with some studies reflecting that it assists</a> in alleviating headaches and migraines, while <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468766/" target="_blank" rel="noopener">others claim that it causes them</a>.  Getting a clear view of the relationship between caffeine, headaches and caffeine withdrawals requires an in-depth examination of caffeine's mechanisms of action and the current scientific literature findings.  &nbsp; <h2>Caffeine's Mechanisms of Action</h2> Caffeine works, in part, by influencing the neuromodulator adenosine. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826818/" target="_blank" rel="noopener">Adenosine</a> regulates how neurons respond to the excitatory or inhibiting effects of neurotransmitters, i.e., chemicals that facilitate brain and nerve communication.  In particular, adenosine inhibits excitatory neurotransmitters that produce sensations of alertness and wakefulness. As per <a href="https://www.mindbodygreen.com/articles/does-caffeine-actually-give-us-energy" target="_blank" rel="noopener">Matthew Johnson</a>, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins, adenosine concentrations increase in our bodies throughout the day to ensure that we are not too stimulated to sleep at night. Caffeine attaches to adenosine receptors on our nerve cells, reducing their effects and making us feel less sleepy.  Caffeine also <a href="https://www.ncbi.nlm.nih.gov/books/NBK223808/" target="_blank" rel="noopener">causes other biological changes</a>, such as lung bronchial dilatation and increased coronary blood flow around the heart.  &nbsp; <h2>Can You Get Headaches From Caffeine Withdrawal?</h2> Caffeine withdrawal is a recognized diagnosis as per the American Psychiatric Association's (APA) Diagnostics and Statistical Manual's (DSM) latest edition, <a href="https://www.psychiatry.org/psychiatrists/practice/dsm" target="_blank" rel="noopener">DSM-5</a>. The DSM is recognized as the leading authoritative scientific text on mental disorders.  <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115451/" target="_blank" rel="noopener">The DSM-5 acknowledges</a> that headaches from caffeine withdrawal are genuine symptoms. Other symptoms include irritability, decreased focus and fatigue. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738587/" target="_blank" rel="noopener">study in the peer-reviewed Psychopharmacology journal</a> found that caffeine withdrawals affect cerebral blood flow and electrical activity in the brain.  It is clear that headaches from caffeine withdrawal or a lack of caffeine relative to one's regular consumption are genuine physiological phenomena.  &nbsp; <h3>Why Does a Lack of Caffeine Cause Headaches?</h3> <a href="https://www.umassmed.edu/news/news-archives/2013/06/examining-the-neurobiology-of-caffeine-withdrawal/" target="_blank" rel="noopener">José Lemos</a>, Professor of Microbiology and Physiological Systems at the University of Massachusetts Chan Medical School, states that headaches from caffeine withdrawal are caused by the sudden increase in the effects of adenosine after caffeine stops inhibiting the neuromodulator.  The brain and nervous system are suddenly flooded with more adenosine; as such, feelings of drowsiness and fatigue, which adenosine causes naturally, take hold.  Caffeine withdrawal can impact blood flow in the brain, which is why, according to Professor Lemos, headaches from caffeine withdrawal can mimic migraine-like symptoms.  The unwelcome effects of caffeine withdrawal can even <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/" target="_blank" rel="noopener">be part of a cycle that leads to Caffeine Use Disorder</a>, a condition recognized by the DSM-5 as a problematic and concerning consumption pattern of caffeine.  &nbsp; <h2>How Long Do Caffeine Withdrawal Headaches Last?</h2> Headaches from caffeine withdrawal, alongside other caffeine withdrawal symptoms, <a href="https://www.psychdb.com/addictions/caffeine/withdrawal" target="_blank" rel="noopener">generally appear 24 hours after caffeine consumption has stopped</a>. Some symptoms last up to a week — peaking in a couple of days — but headaches from a relative lack of caffeine can endure for three weeks.  If someone experiencing headaches from caffeine withdrawal consumes caffeine, they can achieve symptom relief in as little as two hours.  &nbsp; <h2>How To Manage Caffeine Withdrawal Headaches</h2> Going cold turkey is not the most effective and pleasant way of cutting caffeine out of one's life. To avoid falling into a cycle of caffeine dependence and bypass the dreaded headaches from caffeine withdrawal, <a href="https://www.ncbi.nlm.nih.gov/books/NBK430790/" target="_blank" rel="noopener">a gradual decrease in caffeine consumption</a> is wise.  To taper off your coffee intake, <a href="https://health.clevelandclinic.org/quitting-caffeine-the-headache-free-way/" target="_blank" rel="noopener">swap out your regular brew for decaf</a> and choose a drink with less caffeine than regular coffee, such as black tea.  It can also be helpful to restrict your consumption of these beverages to certain times of the day. For example, one can commit to not drinking caffeinated beverages after the early afternoon. <a href="https://www.drugs.com/medical-answers/long-caffeine-withdrawal-headaches-3554936/" target="_blank" rel="noopener">Drinking enough water</a> can also assist in lessening headaches from caffeine withdrawal.  &nbsp; <h2>Does a Lack of Caffeine Cause Headaches?</h2> While a lack of caffeine in and of itself does not cause headaches, caffeine withdrawals are a common cause of headaches and migraines.  Those who deal with regular or contextual headaches and migraines should also be wary of their caffeine consumption, especially in the hopes that caffeine will alleviate their symptoms. While <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655397/" target="_blank" rel="noopener">a study in The Journal of Headache and Pain</a> found that caffeine improved the efficacy of common analgesic medication (such as ibuprofen and acetaminophen), <a href="https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1007/s10194-009-0114-6" target="_blank" rel="noopener">an enormous Norwegian study</a> published in the same journal found that a high-caffeine diet increases the prevalence of headaches.  A study of over 50,000 individuals from<a href="https://www.ntnu.edu/hunt" target="_blank" rel="noopener"> the Nord-Trøndelag Health Survey</a> observed that subjects with high caffeine consumption were more likely to experience frequent headaches of more than 14 days per month.  If work stress and other personal circumstances have had you reaching for a coffee more often of late, and you are suffering from headaches, perhaps the cup of Joe is to blame.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/caffeine.png</images> <url>https://topdoctormagazine.com/issues/can-a-lack-of-caffeine-cause-headaches/</url> </article> <article> <ID>27237</ID> <title>What Does the "Organic" Label Mean?</title> <publishDate>2022-12-30 08:42:09</publishDate> <description><div class="et_pb_section et_pb_section_276 et_section_regular" > <div class="et_pb_row et_pb_row_278"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_279 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_117 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_351 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_352 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_353 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_284 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Decision paralysis often strikes when we are confronted with long lists of nutrition facts and declarations, like organic labeling, on the packaging. This is because there is some uncertainty about what the organic labels entail. What makes a product "organic," and how does this differ from other labels, like non-GMO or natural? An increasing number of products on the shelves carry the organic label, so what does this mean for us as consumers?   &nbsp; <h2>What Does Organic Mean? </h2> "Organic" is a widely used term in both scientific and agricultural circles. Scientifically, <a href="https://www.britannica.com/science/organic-compound" target="_blank" rel="noopener">organic compounds</a> are considered to be fundamental to life on Earth. Agriculturally, for products to use the organic label or certified organic seal, producers must comply with rigorous measures that regulate ingredients in their products.   Organic food focuses on following agronomic and animal husbandry practices. U.S. sales reached <a href="https://ota.com/organic-market-overview/organic-industry-survey" target="_blank" rel="noopener">$63 billion in organic produce in 2020</a>, with many consumers feeling that it is a safer, healthier choice than conventionally grown food.  &nbsp; <h3>What Does "Organic" Mean in Science? </h3> The chemistry definition of "organic" is unequivocal. <a href="https://www.britannica.com/science/chemical-compound" target="_blank" rel="noopener">Compounds</a> are substances composed of many identical molecules. Organic compounds typically contain carbon-carbon bonds or carbon-hydrogen bonds. Chemical compounds are fundamentally carbon-based atoms covalently linked to other elements. Hydrocarbon bonds are studied primarily in a scientific discipline called <a href="https://www.acs.org/content/acs/en/careers/chemical-sciences/areas/organic-chemistry.html" target="_blank" rel="noopener">organic chemistry</a>. Organic compounds are of particular importance as they are known to be present in almost all known life on Earth.  &nbsp; <h3>What Does "Organic" Mean in Food?</h3> The agricultural use of the term "organic" is wholly different from the scientific meaning — it refers explicitly to farming practices. Most countries have specific parameters for products to be considered organic. For an agricultural product or by-product to be labeled as "organic," the <a href="https://www.usda.gov/topics/organic" target="_blank" rel="noopener">U.S. Department of Agriculture (USDA)</a> has outlined a strict set of practices and principles that producers must follow. <a href="https://www.ams.usda.gov/sites/default/files/media/What%20is%20Organic.pdf" target="_blank" rel="noopener">According to the USDA</a>, animal products like meat, dairy, poultry and eggs must come from animals not treated with growth hormones or antibiotics. For food such as fruit and vegetables to be certified organic, they must be produced without synthetic fertilizers, sewage sludge, conventional pesticides, ionizing radiation or bioengineering.   Agricultural products and by-products that subscribe to these requirements qualify for the USDA organic label. Organic labels do not indicate how healthy or nutritious the product is; instead, they refer to the agricultural practices followed. A comprehensive list of allowed and prohibited substances can be found in the <a href="https://www.ecfr.gov/current/title-7/part-205/subpart-g" target="_blank" rel="noopener">Code of Federal Regulations Archive</a>.  &nbsp; <h2>Why Are Food Labels So Important? </h2> "Organic," "gluten-free" and "natural" are just a taste of the many labels products can have. So, it can be unclear which labels are underpinned by industry or federal bodies and which are merely slick marketing terms. As consumers, it is intimidating to traverse the <a href="https://www.farmaid.org/food-labels-explained/" target="_blank" rel="noopener">gray areas of food labeling</a> without guidance.   A common misconception is that the labels reflecting natural, genetically modified organisms (GMOs) and organic are interchangeable. The USDA provides a clear distinction between <a href="https://nutrition.org/interpreting-food-labels-natural-versus-organic/" target="_blank" rel="noopener">GMO, natural and organic labeling</a>.   Food possessing the "natural" label has no added colorants or artificial ingredients, although they can still contain GMOs. Natural food products can be processed as long as the process does not fundamentally change the product.   Genetically modified crops are altered and modified in laboratories to be robust. Currently, the <a href="https://www.ams.usda.gov/rules-regulations/be/faq/general" target="_blank" rel="noopener">USDA does not certify non-GMO crops</a>. These seemingly subtle nuances in regulation impact the final products being sold.   &nbsp; <h2>What Are the Requirements for the Organic Label?</h2> The <a href="https://www.ams.usda.gov/rules-regulations/organic" target="_blank" rel="noopener">National Organic Program (NOP)</a> sets the presiding federal regulatory framework, which is upheld, enforced and accredited by the USDA. This framework governs all organic livestock and crops produced in the U.S. or imported for sale and distribution in the country. The USDA also regulates the organic labels present on produce.   &nbsp; <h3>The <a href="https://www.ams.usda.gov/publications/content/whats-behind-organic-seal-organic-labels-explained">Requirements</a> for a 100% Organic Label </h3> <ul> <li style="font-weight: 400;" aria-level="1">100% certified organic ingredients and processing aids;</li> <li style="font-weight: 400;" aria-level="1">No GMOs;</li> <li style="font-weight: 400;" aria-level="1">100% compliance with the National List of Allowed and Prohibited Substances; </li> <li style="font-weight: 400;" aria-level="1">USDA certification;</li> <li style="font-weight: 400;" aria-level="1">Organic seal and label allowed.</li> </ul> &nbsp; <h3>The <a href="https://www.ams.usda.gov/publications/content/whats-behind-organic-seal-organic-labels-explained">Requirements</a> for an Organic Label</h3> <ul> <li style="font-weight: 400;" aria-level="1">95% certified organic ingredients;</li> <li style="font-weight: 400;" aria-level="1">No GMOs;</li> <li style="font-weight: 400;" aria-level="1">Non-organic ingredients comply with the National List of Allowed and Prohibited Substances;</li> <li style="font-weight: 400;" aria-level="1">USDA certification; </li> <li style="font-weight: 400;" aria-level="1">Organic seal and label allowed.</li> </ul> &nbsp;  These regulations apply to all ingredients except water and salt. If the products meet either of the organic labeling categories, they can display the USDA organic label and any related phrases on their products or advertising. Organic labels assure us that no bioengineering, irradiation, pesticides, synthetic fertilizers or chemicals have been used.   Products with less than 95% organic ingredients do not qualify for a USDA organic label. However, there are still allowances made by the USDA to use the term "<a href="https://www.usda.gov/media/blog/2014/05/16/organic-101-understanding-made-organic-label" target="_blank" rel="noopener">made with organic ***</a>," such as:  <ul> <li style="font-weight: 400;" aria-level="1">At least 70% certified organic ingredients; </li> <li style="font-weight: 400;" aria-level="1">No GMOs;</li> <li style="font-weight: 400;" aria-level="1">Non-organic ingredients comply with the National List of Allowed and Prohibited Substances;</li> <li style="font-weight: 400;" aria-level="1">Certification required.</li> </ul> These products may state "made with organic ***" — up to three ingredients or food groups — on the packaging, labels or advertising. Products with less than 70% of organic ingredients may only use the term "organic ingredients." They cannot use the term "organic" anywhere on their packaging, labels or advertising. They are allowed to stipulate that certain items are organically produced on the ingredients statement's information panel. This ensures that, as consumers, we can rely on the USDA's regulation of organic produce.   While these regulations are stringent, producers should not be dismayed; they can apply for their USDA organic certifications and organic labels if <a href="https://www.usda.gov/media/blog/2012/10/10/organic-101-five-steps-organic-certification" target="_blank" rel="noopener">specific criteria are met</a>. These criteria include:  <ul> <li style="font-weight: 400;" aria-level="1">Not using synthetic fertilizers, chemicals, irradiation or pesticides to the crop or soil for three years before harvest. </li> <li style="font-weight: 400;" aria-level="1">Ensuring that animals are raised in living conditions that accommodate their natural behaviors and are not given antibiotics or hormones. </li> </ul> &nbsp; <h2>How Many Organic Farms Are in the U.S.?</h2> While organic farms are not currently the majority in the U.S., they are steadily rising. From 2011 to 2016, <a href="https://www.pewresearch.org/fact-tank/2019/01/10/organic-farming-is-on-the-rise-in-the-u-s/" target="_blank" rel="noopener">Pew Research Center</a> indicated a 56% increase in organic farms in the U.S. According to the <a href="https://www.nass.usda.gov/Surveys/Guide_to_NASS_Surveys/Organic_Production/" target="_blank" rel="noopener">USDA Statistics Service</a>, over 14,000 certified organic farms were operating in 2016. Fast forward to 2019, roughly 16,500 organic farms are situated on 5.5 million acres. The <a href="https://www.globaltrademag.com/u-s-states-with-the-most-organic-farms/" target="_blank" rel="noopener">top states contributing to organic farming and production</a> are Vermont, California, New York and Maine.   &nbsp; <h2>A Parting Reminder</h2> Labels should guide, not confuse. Knowing what to look for and what labels mean gives consumers the ability to choose products that resonate with them. Products with the green seal of approval are often a safer, cleaner choice for you and the environment. The organic label is not merely a marketing ploy but a solemn assurance from the producer that they align and comply with the requirements the USDA sets. Taking steps to be a more conscious consumer can continue from here.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Organic.png</images> <url>https://topdoctormagazine.com/issues/what-does-the-organic-label-mean/</url> </article> <article> <ID>27230</ID> <title>Does Hygiene Affect Mental Health?</title> <publishDate>2022-12-29 08:03:13</publishDate> <description><div class="et_pb_section et_pb_section_277 et_section_regular" > <div class="et_pb_row et_pb_row_279"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_280 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_118 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_354 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_355 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_356 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_285 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When you're having a bad mental health day, decluttering your house or washing the dishes must be the last thing on your mind. But what if taking 10 minutes to clean or declutter could alleviate stress and some of your mental health symptoms?  &nbsp; <h2>Mental Health</h2> Mental health is complex and affects <a href="https://www.nimh.nih.gov/health/statistics/mental-illness#:~:text=Mental%20illnesses%20are%20common%20in,mild%20to%20moderate%20to%20severe." target="_blank" rel="noopener">millions of Americans</a> throughout their lifetime. Several mental health illnesses affect the general population yearly, some of the most common being depression and anxiety.  Mental health can stem from <a href="https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968#:~:text=Stressful%20life%20situations%2C%20such%20as,as%20military%20combat%20or%20assault" target="_blank" rel="noopener">various causes</a>, such as:  <ul> <li style="font-weight: 400;" aria-level="1">Chemical imbalances; </li> <li style="font-weight: 400;" aria-level="1">Genetic predispositions; </li> <li style="font-weight: 400;" aria-level="1">Childhood trauma; </li> <li style="font-weight: 400;" aria-level="1">Environmental factors; </li> <li style="font-weight: 400;" aria-level="1">Chronic diseases; </li> <li style="font-weight: 400;" aria-level="1">Stressful circumstances. </li> </ul> It's essential to be evaluated by a mental health professional or doctor to rule out certain causes and start treatment or make lifestyle changes to improve your quality of life. One of those lifestyle changes could include <a href="https://www.thecleaningcollective.co.uk/news/cleaning-tips/how-cleanliness-can-affect-your-mental-health" target="_blank" rel="noopener">keeping your work and home spaces tidy</a> to help alleviate stress and ensure you have a calming environment to live in.   &nbsp; <h2>Why Mental Health Matters</h2> Mental health as a problem is becoming much more talked about in society, especially among younger generations. Connecting with others is a vital part of caring for yourself when dealing with mental health concerns, so the increased awareness surrounding this issue is beneficial. Although mental health problems can be harder to identify and treat than physical injuries or problems, they are equally important and need to be addressed.   If you're struggling with mental health concerns and feel isolated, remember that <a href="https://www.nimh.nih.gov/health/statistics/mental-illness#:~:text=Nearly%20one%20in%20five%20U.S.,mild%20to%20moderate%20to%20severe." target="_blank" rel="noopener">millions of other people</a> in the country and the world are also dealing with similar thoughts and feelings. Because mental health affects so many people, it is important to have compassion when interacting with others.   &nbsp; <h2>How Cleanliness Is Related to Health</h2> Research suggests that the amount of clutter in your home or workspace directly affects mood and self-esteem. In <a href="https://www.psycom.net/anxiety/mental-health-benefits-cleaning" target="_blank" rel="noopener">one study</a>, people who considered their homes cluttered and unclean also had higher levels of cortisol (i.e., the stress hormone) and depression. However, the other subjects who reported that their home environments were restful did not report the same levels of stress and depression. This link suggests that taking time to declutter space may be one of the best and simplest things you can do to alleviate stress and create a more restful environment.   &nbsp; <h2>What Is the Importance of Cleanliness?</h2> Good personal hygiene and overall cleanliness have been associated with <a href="https://www.healthdirect.gov.au/personal-hygiene#:~:text=Good%20personal%20hygiene%20is%20one,spreading%20diseases%20to%20other%20people." target="_blank" rel="noopener">better health</a>. Keeping clean helps reduce the risks of certain diseases and viral infections. For example, washing hands properly and regularly is a major factor in <a href="https://www.healthdirect.gov.au/personal-hygiene#:~:text=Good%20personal%20hygiene%20is%20one,spreading%20diseases%20to%20other%20people." target="_blank" rel="noopener">avoiding infectious diseases</a> like COVID-19, the common cold and the flu.   Dust and mold can build up quickly in damp and unclean spaces, which can trigger allergies and even lead to respiratory complications. Regularly vacuuming and dusting will help to cut down on dust bunnies while cleaning up any drips and damp areas will help prevent mold.  &nbsp; <h2>Does Hygiene Affect Mental Health?</h2> Improper hygiene can <a href="https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496" target="_blank" rel="noopener">have a major effect on mental health</a> in a variety of ways. Numerous mental health challenges are impacted by various circumstances, such as:  <ul> <li style="font-weight: 400;" aria-level="1">The environment; </li> <li style="font-weight: 400;" aria-level="1">Chemical imbalances; </li> <li style="font-weight: 400;" aria-level="1">Trauma responses. </li> </ul> Making sure that you are promoting the healthiest lifestyle you can, which includes having a good hygiene routine, may contribute to lessening symptoms of certain mental health afflictions.   A lack of personal hygiene can be one of the first signs that someone is experiencing poor mental health. With mental illnesses like <a href="https://www.namikenosha.org/hygiene-and-mental-illness.html#:~:text=Poor%20hygiene%20often%20accompanies%20certain,person%20has%20a%20mental%20illness." target="_blank" rel="noopener">depression and some psychotic disorders</a>, everyday hygiene tasks like brushing your teeth and showering can become incredibly difficult. Unfortunately, this lack of hygiene can often be stigmatized and associated with poverty or laziness. Therefore, people suffering from mental illnesses may need extra support and help to improve and protect their health.   The feeling that daily activities have become mentally draining and difficult to accomplish calls for a consultation with a mental health expert or your primary care doctor. Many people feel ashamed of having an unclean space while also unable to tackle the problem and make changes. Reaching out to your support system, as well as your primary doctor, will help give you options and empower you to regain control of your mental health.   &nbsp; <h2>A Parting Reminder</h2> If you're feeling up to it, taking time out of your day to declutter your space and do some quick cleaning could improve your mental health symptoms and overall health. Hygiene and mental health are intricately connected, and a bad episode of either can affect the other. Simple hygiene habits like cleaning your space, regularly brushing your teeth and showering are valuable steps in improving your mental health and examples of a healthy lifestyle as preventative healthcare!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/hygiene.png</images> <url>https://topdoctormagazine.com/issues/does-hygiene-affect-mental-health/</url> </article> <article> <ID>27222</ID> <title>How To Have Better Posture</title> <publishDate>2022-12-28 07:28:32</publishDate> <description><div class="et_pb_section et_pb_section_278 et_section_regular" > <div class="et_pb_row et_pb_row_280"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_281 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_119 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_357 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_358 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_359 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_286 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Fixing your poor posture is not as easy as sitting up straighter. Because we spend so much time in a bad posture, implementing posture exercises and mindfulness into our lives is the real solution. Much like bad posture becomes a habit, we must also build good posture over time with the cumulative effect of small life changes. &nbsp; <h2>Why Good Posture Is Important</h2> Posture is about much more than simply trying to make yourself look better while sitting at your desk at work. In the short term, bad posture can cause a host of aches and pains in the operative areas of your <a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener">neck, shoulders and back</a>. Shifting into poor posture unnaturally places more weight on your operative areas, which aren't made to hold. These aches and pains can cause significant discomfort and are signs of muscle tension and soreness.  These symptoms can become severe in the long run. If you continually practice bad posture, your immune system's efforts to heal it will cause <a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener">irritation and inflammation</a> in your neck muscles. This irritation and inflammation can lead to arthritis in your joints if it occurs frequently. Bad posture may not be all that significant in the short term, but if practiced regularly over years and years, it can create permanent damage.  &nbsp; <h2>What Is the Fastest Way to Improve My Posture?</h2> The fastest way to improve your posture is to make better posture a habit. Posture isn't something you can change instantly but a habit you must cultivate. It would likely take <a href="https://health.clevelandclinic.org/health-effects-of-poor-posture/" target="_blank" rel="noopener">4 to 6 weeks</a> to see a significant change for the better in your posture. It may take some time to notice a significant positive change in your posture, but by being very mindful of your habits, you will soon notice the benefits. &nbsp; <h2>How Can I Improve My Posture in General?</h2> <a href="https://medlineplus.gov/guidetogoodposture.html" target="_blank" rel="noopener">Helpful tips</a> for improving your posture include: <ul> <li style="font-weight: 400;" aria-level="1">Being mindful of your posture; </li> <li style="font-weight: 400;" aria-level="1">Keeping your surfaces at a comfortable working height; </li> <li style="font-weight: 400;" aria-level="1">Wearing comfortable and low-heeled shoes. </li> </ul> These actions can make you more aware of your posture. They might not be grand, sweeping changes, but even these small things can directly improve your posture.  You can also help your posture by staying active and maintaining a healthy weight. Inactivity and being overweight can harm your posture by making your muscles work harder to stay in a healthy position. By working on these general principles, you can form the foundation of a healthy posture habit.  &nbsp; <h2>Helpful Tips for a Better Posture</h2> &nbsp; <h3>Better Posture While Sitting at Your Desk</h3> You can improve your posture <a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener">while at your desk</a> by sitting back in your chair and cushioning your mid to lower back with a rolled towel or cushion while placing your feet squarely on the floor.  &nbsp; <h3>Better Posture While Texting</h3> You might place stress on your neck while you text by<a href="https://topdoctormagazine.com/issues/what-you-need-to-know-about-doomscrolling-and-your-health/" target="_blank" rel="noopener"> tilting your head downwards</a>. If you find yourself doing this regularly, give your neck a break by bringing your phone up to your eyes or stretching your neck out.  &nbsp; <h3>Better Posture While Driving</h3> Do not recline too far while you drive. It may be comfy, but it can be <a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener">detrimental to your posture</a> over long drives. Cushion your lower to mid back and bend your knees while keeping them roughly at hip level to improve your posture.  &nbsp; <h3>Better Posture While Sleeping </h3> Achieving <a href="https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips" target="_blank" rel="noopener">better posture while sleeping</a> depends on whether you sleep on your side or back. If you sleep on your side, slightly bend your knees and use a pillow to align your head and neck with your spine. If you sleep on your back, avoid overly thick pillows. &nbsp; <h2>How To Have Better Posture </h2> Exercises are one of the best ways to better your posture. &nbsp; <h3>Child's Pose</h3> This yoga pose helps the neck and back deal with the pressures of bad posture by <a href="https://www.healthline.com/health/posture-exercises#childs-pose" target="_blank" rel="noopener">releasing any accumulated tension</a>. Kneel on the ground, sit back on your ankles, bend so your forehead approaches the floor and reach past your head with your shoulders.  &nbsp; <h3>High and Side Plank</h3> These two plank exercises <a href="https://www.healthline.com/health/posture-exercises#childs-pose" target="_blank" rel="noopener">improve your core muscles</a> to strengthen your back and better your posture. For a high plank, get into a push-up position with straight arms and legs. For side planks, position yourself on your side with straight legs, using one bent arm to support your weight on your elbow. &nbsp; <h3>Thoracic Spine Rotation</h3> This twisting exercise helps relieve tension while <a href="https://www.healthline.com/health/posture-exercises#thoracic-spine-rotation" target="_blank" rel="noopener">improving your mobility and stability</a> for better posture. To perform, lie on your side with your knees bent at a 90-degree angle in front of you. Extend your arms in front of you and stretch your top arm to the other side of your body while keeping your legs and upper body as stable as possible.  &nbsp; <h2>How Often Should I Do Posture Exercises?</h2> You should perform some of the exercises listed above <a href="https://www.insider.com/guides/health/fitness/how-to-fix-posture#:~:text=%22The%20longer%20we%20maintain%20a,them%2C%20you%20can%20increase%20reps" target="_blank" rel="noopener">at least once a day</a>. Posture is a habit, and the only real way to create one is to practice it every day to the best of your ability.  &nbsp; <h2>How To Improve Posture While Gaming and Reading</h2> Avoid sitting in one place as much as possible while gaming or reading. It would help if you switched positions as often as possible, took walks to give yourself a break, touched the floor with your feet and stretched your muscles from time to time. You'll be in a much healthier place when you finish your gaming or reading session than you would have been otherwise.  &nbsp; <h2>How To Get Used To Good Posture</h2> The only way to get used to having good posture is to develop it. Like any habit, it may seem daunting now, but with practice and dedication, it will become a natural part of your life. So give it a chance and trust the process. If you do, you will notice significant changes for the better, not only in how you look at your desk but also in your health. You'll be doing your muscles and joints a huge favor by literally taking a heavy load off them.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/posture.png</images> <url>https://topdoctormagazine.com/issues/how-to-have-better-posture/</url> </article> <article> <ID>27215</ID> <title>Calculating Your Maintenance Calories, Your Calorie Deficit and Calorie Surplus</title> <publishDate>2022-12-27 07:04:49</publishDate> <description><div class="et_pb_section et_pb_section_279 et_section_regular" > <div class="et_pb_row et_pb_row_281"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_282 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_120 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_360 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_361 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_362 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_287 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Are you staring at the fridge and trying to decide what would be the best and healthiest option for a meal? Welcome to the club. People desire a healthy lifestyle and want to ensure the body's needs are met, but it's vital to tailor these needs — this includes managing different nutritional intakes.   One important thing to monitor is calorie intake with its three facets: maintenance calories, calorie deficits and calorie surplus. Understanding how each affects the body will lead to healthy body weight and a happier, more fulfilling life!   &nbsp; <h2>What are Maintenance Calories?</h2> <a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener">Maintenance calories</a> are the daily calories required to maintain your body weight with no gains or losses in fat and/or muscle tissue. The human body requires a certain calorie intake for energy to carry out bodily processes and maintain body weight. A varied diet provides the body with the necessary nutrients to carry out these functions, which the body stores in different ways, such as fat or carbohydrates.   Maintenance calorie intake refers to gaining or not gaining weight at the current calorie intake. Maintaining these calories involves constantly replacing energy with more energy from food, a continuous process throughout life.   <h2>How to Determine Maintenance Calories?</h2> Scientists have developed <a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener">maintenance calorie calculators</a>, which are incredible tools for tracking how many calories a person should eat daily to maintain healthy body weight. Some of these calculators, turned into apps or resources, can be found online. Most of them require inputting basic information such as weight, age and height.   These calculators are derived from different formulas. Regarding maintenance calories, the main equation starts with <a href="https://jcdfitness.com/2017/09/maintenance-calories/" target="_blank" rel="noopener">BMR</a> (i.e., the Basal Metabolic Rate). Some popular BMR equations include the Harris-Benedict Equation, the Mifflin-St. Jeor Equation and the Katch-McArdle Equation. Scientists use these equations to develop maintenance calculators with the highest accuracy levels. For example, one easy way to calculate maintenance calories is to multiply your body weight by 10.  &nbsp; <h2>What Does It Mean to Have a Calorie Deficit?</h2> A <a href="https://topdoctormagazine.com/issues/is-creatine-good-for-you/" target="_blank" rel="noopener">calorie deficit</a> occurs when a person consumes few calories, increases physical activity levels or does both. It's much easier to attain a calorie deficit through diet than exercise due to insufficient time or energy for daily exercise.   There are several ways to reduce calorie intake. First, limiting the consumption of beverages high in calories, such as alcohol, sodas, fruit juices and coffee, can help create a calorie deficit. These drinks do not provide fullness but lead to weight gain, heart disease and diabetes.   Second, <a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener">the sugar, fat and salt found in highly processed foods</a> such as fast food, desserts and breakfast cereals encourage excess consumption. Alternatively, eating a diet rich in vitamins, minerals and fiber such as lean proteins, fruits, vegetables, nuts and legumes can prevent overeating and supply the body with the nutrients it needs.   Third, eating primarily <a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener">home-cooked meals</a> not only saves money but helps with portion and ingredient control as well. Some <a href="https://www.healthline.com/nutrition/calorie-deficit#eating-fewer-calories" target="_blank" rel="noopener">studies</a> indicate that people who ate at home six to seven meals a week ended up consuming about 137 fewer calories per day than those who cooked dinner at home at least one time per week.  When it comes to weight loss, dividing the total number of calories consumed over 10 days by the number 10, with the number then subtracted by 500 calories, determines the new daily intake goal necessary for weight loss. Weight loss, by extension, causes maintenance calories to decrease over time, thus requiring a calorie intake adjustment. Doctors recommend that women consume no less than <a href="https://www.healthline.com/nutrition/calorie-deficit#calorie-needs" target="_blank" rel="noopener">1,200 calories</a> and men consume no less than <a href="https://www.healthline.com/nutrition/calorie-deficit#calorie-needs" target="_blank" rel="noopener">1,500 calories</a> per day.  &nbsp; <h2>What is a Calorie Surplus?</h2> <a href="https://www.pcyc.org.au/blog/nutrition-tip-what-is-a-caloric-surplus/" target="_blank" rel="noopener">Calorie surpluses</a> occur when the number of calories consumed is higher than the number of calories burned. In a caloric surplus, body mass increases as the body is provided with more energy than it needs, with the excess energy being used to build tissue such as muscle.   In order to create a calorie surplus, it is necessary to correctly calculate the caloric intake, eat healthy foods, especially high quantities of protein and carbohydrates, and time meals according to workout times.  For someone to calculate calorie surplus, it's essential to know how many calories they typically burn, i.e., the <a href="https://www.bodybuildingmealplan.com/calorie-surplus/" target="_blank" rel="noopener">total daily energy expenditure</a> (TDEE). This is a combination of calories burned through BMR or basal metabolic rate, which can include any exercise like walking, lifting, etc. Once the TDEE has been defined, the next step is calculating the calorie surplus based on fitness goals. A 15 to 25% surplus is recommended to maximize muscle gain.  &nbsp; <h2>A Parting Reminder</h2> Calorie maintenance, calorie deficit and calorie surplus are all essential to understand when it comes to managing calorie intake and healthy body weight. A healthy lifestyle is important, but something that tends to be forgotten is the aspect of tailoring food intake according to what the body needs.   Several resources are available to help calculate any deficits or surpluses in calorie intake and maintenance calories the body needs. Most resources are simple to use and can be found all over the web or in your App Store. To maintain a healthy body, remember to try cutting down on unhealthy foods high in calories and managing your calorie intake. Happy eating!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Calories.png</images> <url>https://topdoctormagazine.com/issues/calculating-your-maintenance-calories-your-calorie-deficit-and-calorie-surplus/</url> </article> <article> <ID>27208</ID> <title>How Does Walking Benefit Your Health?</title> <publishDate>2022-12-26 06:43:15</publishDate> <description><div class="et_pb_section et_pb_section_280 et_section_regular" > <div class="et_pb_row et_pb_row_282"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_283 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_121 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_363 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_364 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_365 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_288 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">With recent workout trends popping up on social media, it's often easy to find yourself in a rabbit hole of 30-minute weight loss programs, trendy diets and viral infographics on How to Lose Body Fat in Just 10 Days!  While this is a great way to get people to go out and work out, the simplest exercise is often highly overlooked — walking!   Walking provides the human body with numerous benefits, despite it being the most basic form of body movement. It is easy to do, isn't hard on the joints and can serve as a meditation technique! So yes, all these high-intensity exercises are great, but going out even for a quick walk can do wonders for your body without the physical demand of intense workouts!   &nbsp; <h2>Walking is a Great Way to Improve Circulation </h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/" target="_blank" rel="noopener">Walking at any pace</a> can do wonders to your body's circulation. Just 10 minutes of brisk or moderate walking three times a day can help people struggling with high blood pressure.   Improving your body's circulation through walking is a great way to reduce the stiffening of blood vessels, which in turn encourages blood to flow easily throughout your body. Contracting and relaxing your muscles while walking stimulates the large veins in the legs, thus promoting healthy circulation, especially in areas where blood flow is stagnant.   A healthy blood circulation creates a domino effect of health benefits! It helps keep your heart healthy and reduces the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/" target="_blank" rel="noopener">risk of diseases</a> such as stroke and heart attack. It also helps improve your joint health and can even <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146701/" target="_blank" rel="noopener">reduce the pain of arthritis</a>!  &nbsp; <h2>Walking Can Help Strengthen Your Muscles</h2> Walking is a great way to get in shape and improve your overall health, but it can also help to strengthen your muscles. When we think of strengthening muscles, we often think about weightlifting or resistance training. These are also great ways to develop strong muscles over time, but they may not be for everyone! Walking is easily accessible and an effective low-impact workout that doesn't require much to get started.   It's easy to dismiss walking as an exercise that exclusively targets the legs, but we tend to overlook that walking targets a lot of our muscles, especially in <a href="https://www.byrdie.com/what-muscles-does-walking-work-5101488" target="_blank" rel="noopener">the upper body</a>, such as the abs, hip flexors and back, that help keep you upright as you are walking.   Are walking routines recommendable for pregnant women? By all means! Walking strengthens the exact group of muscles that, when unattended, leads to unwanted <a href="https://www.annandaleobgyn.com/news/the-benefits-of-walking-during-pregnancy/#:~:text=Walking%20can%20help%20keep%20your%20back%20muscles%20strong%20and%20warm%20up%20so%20that%20they%20can%20support%20your%20growing%20belly%20and%20not%20become%20stiff." target="_blank" rel="noopener">back pain</a>. The more you walk during pregnancy, the more you develop strong back muscles that will help pregnant women support their growing bellies.   &nbsp; <h2>It Also Strengthens Your Bones</h2> Walking is a great way to <a href="https://pubmed.ncbi.nlm.nih.gov/8304358/" target="_blank" rel="noopener">build and maintain strong bones</a>. Since it is a weight-bearing exercise, walking increases your muscle strength, balance and coordination, contributing to preventing falls and fractures while improving your overall health.   By putting stress on bones, walking helps to stimulate the production of new bone cells, <a href="https://pubmed.ncbi.nlm.nih.gov/8304358/" target="_blank" rel="noopener">leading to increased bone density</a>. It can also help improve balance and coordination, both of which are important for preventing injuries caused by falls. For people with osteoporosis or other conditions that affect bone density, walking can be an effective way to slow the progression of the condition and improve quality of life.  Just like muscles, bones become stronger with exercise. Because they are <a href="https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/#:~:text=Because%20bone%20is%20living%20tissue%2C%20it%20changes%20over%20time%20in%20response%20to%20the%20forces%20placed%20upon%20it.%20When%20you%20exercise%20regularly%2C%20your%20bone%20adapts%20by%20building%20more%20bone%20and%20becoming%20denser." target="_blank" rel="noopener">living tissues</a>, bones can change and adapt over time in response to the exertion of force placed upon them. So, when you exercise regularly, your bones adapt by growing more tissue and developing density.   &nbsp; <h2>Walking Helps Boost Immunity</h2> Walking is a great way to boost immunity and improve health. <a href="https://pubmed.ncbi.nlm.nih.gov/15632669/" target="_blank" rel="noopener">Studies</a> have shown that walking can help improve immune system function, increase white blood cell count and even reduce inflammation. Walking also helps promote healthy gut bacteria, further strengthening the immune system. In addition to boosting immunity, walking has also been shown to improve heart health, lower blood pressure and reduce stress levels.   Issues with digestion and nutrient absorption? Walking will help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119587/" target="_blank" rel="noopener">speed up food movement through your digestive</a> system, preventing the growth of harmful bacteria. In addition, healthier blood circulation will help deliver nutrients and oxygen to all of your cells, including your immune cells. So, next time you're feeling under the weather, take a brisk walk and give your immune system a boost!  &nbsp; <h2>Walking Helps Alleviate Joint Pain</h2> Walking is a low-impact form of exercise that can have significant health benefits, especially for people who suffer from joint pain.   Joints are protected by a cartilage layer that allows them to move smoothly. However, this cartilage can break down over time, causing pain and inflammation. Walking helps to alleviate joint pain by strengthening the muscles around the joints and improving flexibility. In addition, it <a href="https://www.physio-pedia.com/Synovium_%26_Synovial_Fluid" target="_blank" rel="noopener">increases the production of synovial fluid</a>, which lubricates the joints and helps to reduce friction.  Walking also helps to reduce inflammation and improve the range of motion of your legs. The more miles you get in, the more weight you'll lose, putting less and less stress on your joints. If you are struggling with knee pain, joint pain or arthritis, walking is a great way to get moving and improve your overall health.  &nbsp; <h2>Is Walking Better Than Running?</h2> Walking and running are both excellent forms of exercise, but walking has several distinct advantages. This is not to say that running doesn't have its benefits — it is a great cardio workout and can help you to burn more calories than walking, build strong bones and improve your overall fitness level. Walking, however, is much easier on the joints than running, and it is, therefore, a good option for people with arthritis or other joint problems.   Walking can be done virtually anywhere and anytime, without any special equipment or training. All you have to do is put your shoes on, leave your home and enjoy the fresh air while clearing your mind of negative thoughts and quotidian cares!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/walking.png</images> <url>https://topdoctormagazine.com/issues/how-does-walking-benefit-your-health/</url> </article> <article> <ID>27200</ID> <title>What You Need To Know About Doomscrolling and Your Health</title> <publishDate>2022-12-23 06:00:20</publishDate> <description><div class="et_pb_section et_pb_section_281 et_section_regular" > <div class="et_pb_row et_pb_row_283"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_284 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_122 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_366 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_367 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_368 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_289 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The work day has ended, and off to home it is. Food has been eaten, teeth have been brushed and now to bed you go. You suddenly get a Twitter notification … the world is being shut down due to a deadly disease! You panic and scroll, reading article after article about the situation, wondering whether it will affect you, and then you mass text everyone you know. You can't sleep, so you check your phone constantly for updates. The next day, you hardly do any of your tasks, and you can't stop checking the news.   This phenomenon is known as "doomscrolling." If you or someone you know struggles with doomscrolling, acknowledging what it is and the fact that you struggle with it can pull you out of this endless, addictive spiral.   &nbsp; <h2>What Is "Doomscrolling?"</h2> The <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">simple definition of doomscrolling</a> is the tendency toward or continual consumption of bad or negative news without showing signs of stopping. Some people can receive news updates and react calmly, but other media consumers will read the news and obsess over reading article after article. These readers spiral into a world of endless information where they feel the need to read everything. They grow depressed while becoming addicted to reading the media.   Although the term "doomscrolling" <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">was coined on Twitter around 2018</a>, doomscrolling made its way to center stage at the beginning of the COVID-19 pandemic. People scrolled through social media, combed articles, read graphs and looked at statistics to see the COVID-19 numbers grow. <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">Dr. Kate Mannell</a>, a media studies researcher at Deakin University, said COVID-19 pushed the public toward doomscrolling because of the plethora of articles and information, as well as the lack of an escape from this information.  &nbsp; <h2>What Does Doomscrolling Mean?</h2> Doomscrolling is highly detrimental to physical, mental and emotional health. Excessive media consumption, particularly this negative media that doomscrolling is associated with, can lead to both addictions and depression.   For people who have pre-existing mental health conditions, excessive media consumption makes matters worse. Likewise, people with no underlying mental health conditions report feelings of negativity. It makes it hard to see any good in the world where it seems like everything is going wrong.   Several studies suggest that doomscrolling can worsen mental and emotional health. The <a href="https://www.businessinsider.com/new-study-finds-doomscrolling-leads-to-bad-physical-mental-health-2022-9?international=true&amp;r=US&amp;IR=T" target="_blank" rel="noopener">Health Communication</a> journal suggested that doomscrolling is often associated with poorer physical and mental health and higher levels of anxiety, stress and depression compared to consumers who do not take in as much negative media.   One <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">study</a> found that approximately 16.5% of the participants showed signs of doomscrolling with increased levels of mental and physical health issues. Other <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-m" target="_blank" rel="noopener">studies</a> indicate that among those with severe media consumption levels, 74% reported experiencing mental health problems, and 61% reported physical problems.   Although some people use it as an <a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/" target="_blank" rel="noopener">avoidance technique</a> to cope with anxiety, doomscrolling keeps people from getting good sleep, connecting with others and completing tasks. While doomscrolling is a horrible habit, many people who doomscroll report an addiction to it <a href="https://www.endocrineweb.com/news/what-is-doomscrolling-and-how-to-stop" target="_blank" rel="noopener">as well as a tendency to catastrophize more</a>.  Additionally, doomscrolling activates fight-or-flight emotions. The constant consumption of negative news <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">creates</a> stress and anxiety in an environment where the world is perceived as dangerous. As these flight-or-flight emotions increase, a cycle develops in which people obsess over the news and often check it in order to control <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds" target="_blank" rel="noopener">their emotional distress</a>. This fight-or-flight response can physically impact people since it's linked to digestive issues, headaches, heart disease, weight gain and high blood pressure.   &nbsp; <h2>How To Avoid Doomscrolling</h2> Doomscrolling is addictive; there's no question about it. Once you fall into the habit, it becomes easier to spiral into the never-ending void of disheartening news. So, if you think you're prone to doomscrolling or know someone who is, try to take these steps to avoid spending time in the endless tunnel of information.   Some people found that what <a href="https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds">worked best for them</a> was limiting the amount of news they read each day, such as reading one long piece of reputable news rather than many, or going straight to the source. For example, in the case of COVID-19, many people went straight to the CDC website for information.   Experts say switching the media off entirely isn't the key to stopping doomscrolling. Instead, we should encourage people to admit when their news consumption is detrimental and addictive so they can take steps to limit their media consumption.   Other experts recommend <a href="https://www.endocrineweb.com/news/what-is-doomscrolling-and-how-to-stop">setting a time limit</a> on social media apps so that the timer can provide a stopping point during a doomscrolling session. Either set limits on how much time you spend on apps like Facebook, TikTok, Twitter, etc., or delete them from your phone and access them from your browser.   Creating <a href="https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/">physical boundaries</a> is another great way to prevent excessive media consumption. For example, leave your phone and computer outside your bedroom before going to sleep and make it a screen-free zone, or keep the phone in your purse when you're working, so you aren't tempted to look at it.  Asking friends and family for help can be some of the best ways to stop doomscrolling and manage the feelings it causes. Your friends and family can be some of the best forms of support while you struggle with this harmful habit.  &nbsp; <h2>A Parting Reminder</h2> Perhaps you or someone you know struggles with doomscrolling. Maybe it doesn't seem like a huge issue, especially when there's a lot of information out there that you feel the need to relay or read. The problem is that doomscrolling can affect your health in many ways. It heightens mental and emotional health issues but with detrimental physical effects. If you want to stop this cycle, set limits on your media consumption, practice gratitude and reach out to friends and family who can support you when it feels like the world is falling apart.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2023/01/Doomscrolling.png</images> <url>https://topdoctormagazine.com/issues/what-you-need-to-know-about-doomscrolling-and-your-health/</url> </article> <article> <ID>27166</ID> <title>3 Vegan Recipes for Christmas</title> <publishDate>2022-12-18 21:30:36</publishDate> <description><div class="et_pb_section et_pb_section_282 et_section_regular" > <div class="et_pb_row et_pb_row_284"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_285 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_123 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_369 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_370 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_371 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_290 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">For many Americans, every Christmas abounds with mealtime memories of glazed ham, gravy and turkey or prime rib. Such meals can be conflicting for those who have since adopted a vegan diet. Thankfully, the rise in the acceptance and popularity of veganism means they can maintain festivity and flavor with vegan Christmas meals.  <a href="https://sentientmedia.org/how-many-vegans-are-there-in-the-u-s/" target="_blank" rel="noopener">6.5 million Americans</a> self-identify as vegans, and the number is ever-growing. In 2021, Google searches for the phrase "vegan food near me" <a href="https://vegnews.com/2021/12/google-searches-for-vegan-food" target="_blank" rel="noopener">increased by over 5,000%</a>.   As a result, the market for both animal-based food and products has also grown tremendously. <a href="https://www.globenewswire.com/news-release/2022/05/30/2452673/0/en/Vegan-Food-Market-Size-to-Worth-Around-USD-65-4-Bn-by-2030.html" target="_blank" rel="noopener">As per Precedence Research</a>, the global vegan food market is projected to be $65.4 billion in 2030, growing at a compounded annual growth rate (CAGR) of 10.4% between 2022-2030. <a href="https://finance.yahoo.com/news/vegan-leather-market-research-report-111800171.html" target="_blank" rel="noopener">Other research indicates</a> that the global vegan leather market is set to reach $66.92 billion by 2026, growing a CAGR of 9.93% between 2020-2026.  To celebrate the proliferation of the vegan lifestyle at home and abroad, below are three vegan recipes for meat-free Christmas.  &nbsp; <h2>Vegan Recipes for Christmas</h2> The three vegan Christmas recipes below will make your home legendary amongst your loved ones. Even with vegan meals as the centerpiece, it is possible to create lifelong memories of amazing food that complements spending time with those you love and care about.  &nbsp; <h3>An Easy Whole Roasted Cauliflower</h3> <a href="https://www.jamieoliver.com/recipes/vegetables-recipes/whole-roasted-cauliflower/" target="_blank" rel="noopener">This show-stopping recipe</a> is the perfect first Christmas meal for the first year of your vegan lifestyle. Substantial, packed with flavor and ready to serve in under two hours, this whole roasted cauliflower is a must-try. <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">1 large cauliflower with outer leaves (2 pounds)</li> <li style="font-weight: 400;" aria-level="1">1 lemon</li> <li style="font-weight: 400;" aria-level="1">4 cloves of garlic</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of extra virgin olive oil</li> <li style="font-weight: 400;" aria-level="1">4 tablespoons of dry sherry</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of smoked paprika</li> <li style="font-weight: 400;" aria-level="1">1/2 bunch of fresh thyme</li> <li style="font-weight: 400;" aria-level="1">1/2 bunch of fresh parsley</li> <li style="font-weight: 400;" aria-level="1">1 handful of flaked almonds</li> </ul> <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Peel the garlic, then mix it with the paprika and half of the thyme leaves in a pestle and mortar. Beat well until you have a rough paste. Add 2 tablespoons of olive oil and season to taste.</li> <li style="font-weight: 400;" aria-level="1">Using a grater of your choice, zest the lemon and place the zest in a separate bowl.</li> <li style="font-weight: 400;" aria-level="1">Cut off the outer leaves and stalk of the cauliflower and discard the trimmings. The cauliflower can now rest flatly. Cut a cross into the bottom side of the cauliflower.</li> <li style="font-weight: 400;" aria-level="1">Put the cauliflower in a medium casserole pan and lather it with paprika paste. Drizzle the cauliflower with the sherry and squeeze out the lemon juice over it.</li> <li style="font-weight: 400;" aria-level="1">Cover and put in a hot oven for about 1 hour 20 minutes or until soft. Take the lid off for the last 20 minutes.</li> <li style="font-weight: 400;" aria-level="1">Take the pan out of the oven. Tear or cut the tomatoes into chunks and add them. Sprinkle the lemon zest and the rest of the thyme leaves over the top.</li> <li style="font-weight: 400;" aria-level="1">Put the pan back in the oven for 1- more minutes or until the cauliflower has a deep golden brown color.</li> <li style="font-weight: 400;" aria-level="1">In the meantime, toast the almonds in a dry pan or pot over low to medium heat until fragrant and golden. Allow the almonds to cool completely before using them further.</li> <li style="font-weight: 400;" aria-level="1">Once the cauliflower achieves the desired color and has been removed from the oven, break the almonds over it and garnish with parsley leaves.</li> <li style="font-weight: 400;" aria-level="1">Drizzle over the extra virgin olive oil before serving.</li> </ol> For new vegans, this recipe is a no-brainer in terms of preparation, ease and taste.  &nbsp; <h3>Juicy, Tender Tofu Turkey Roast</h3> Replicating turkey's texture and wow factor for those on a vegan diet takes skill and precision. <a href="https://itdoesnttastelikechicken.com/best-vegan-turkey-roast-perfect-for-thanksgiving/" target="_blank" rel="noopener">This recipe</a> will put your culinary skills to the test. <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">17 ounces of firm tofu</li> <li style="font-weight: 400;" aria-level="1">5 ounces of rice paper</li> <li style="font-weight: 400;" aria-level="1">6 ounces of gluten flour</li> <li style="font-weight: 400;" aria-level="1">Enough powdered vegetable broth to create 24-32 ounces of liquid broth</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of onion powder</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of garlic powder</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of thyme</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of sage</li> <li style="font-weight: 400;" aria-level="1">1 ounce of soy sauce</li> <li style="font-weight: 400;" aria-level="1">2 ounces of vegan butter</li> <li style="font-weight: 400;" aria-level="1">2 ounces of nutritional yeast</li> <li style="font-weight: 400;" aria-level="1">1 ounce of white miso paste</li> <li style="font-weight: 400;" aria-level="1">Salt (to taste)</li> <li style="font-weight: 400;" aria-level="1">Black pepper (to taste)</li> </ul> <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Add the firm tofu, white miso paste, nutritional yeast, salt, thyme, gluten flour, powdered vegetable broth, garlic powder, sage and onion powder to a food processor. Blend until a ball is formed. Add water as necessary to achieve a smooth consistency. Refrain from mixing by hand to avoid creating a rubbery texture.</li> <li style="font-weight: 400;" aria-level="1">Using your hands, shape the tofu mixture into a desired, turkey-like shape.</li> <li style="font-weight: 400;" aria-level="1">Wrap the oval-shaped tofu mixture in foil, but not too tightly, to avoid altering the shape and smooth texture.</li> <li style="font-weight: 400;" aria-level="1">Add a steaming basket to a pot and boil some water, either in the pot or with a kettle. Once the water is steaming, add the foil-wrapped roast and let it steam for one hour.</li> <li style="font-weight: 400;" aria-level="1">Place the tofu mixture in a fridge for up to three days (the longer, the better).</li> <li style="font-weight: 400;" aria-level="1">Once the desired cooling period has elapsed, remove the tofu mixture from the fridge and remove the foil covering it.</li> <li style="font-weight: 400;" aria-level="1">Preheat your oven to 400 F and gently grease a suitably sized baking tray before placing the tofu mixture on the tray. Do not put it in the oven yet.</li> <li style="font-weight: 400;" aria-level="1">Combine salt, black pepper, thyme, garlic powder, soy sauce and melted vegan butter in a mixing bowl.</li> <li style="font-weight: 400;" aria-level="1">Lather the tofu mixture with vegan butter mix. Ensure that all sides are covered.</li> <li style="font-weight: 400;" aria-level="1">Add moisture to the rice paper for 30 seconds and allow it to soften.</li> <li style="font-weight: 400;" aria-level="1">Cover the tofu mixture with the rice paper. Brush the vegan butter mix over the rice paper to soften it further and ensure it sticks to the roast.</li> <li style="font-weight: 400;" aria-level="1">Put the roast in the oven for 15 minutes at 400 F, then brush the remainder of the vegan butter mix before returning it to the oven for up to 25 minutes. Remove it once the rice paper skin is deep golden brown and crispy.</li> <li style="font-weight: 400;" aria-level="1">Allow the roast to cool for 10 minutes before serving.</li> </ol> This vegan turkey roast will imbue any dinner with the Christmas spirit and wow all participants. Don't hesitate to embark on a culinary labor of love for your friends and family this holiday season.  &nbsp; <h3>Complex Fig and Vegan Custard Tart</h3> <a href="https://www.taste.com.au/recipes/vegan-fig-custard-tart/sFmqokRJ?r=recipes/veganchristmasrecipes&amp;c=xn0MWNDI/Vegan%20christmas%20recipes" target="_blank" rel="noopener">This recipe</a> creates an unforgettable dessert for those who want to satisfy their sweet tooth. <h4>Ingredients</h4> <ul> <li style="font-weight: 400;" aria-level="1">10 fresh figs</li> <li style="font-weight: 400;" aria-level="1">3 strips of orange rind</li> <li style="font-weight: 400;" aria-level="1">1 unseeded and split vanilla bean (keep the seeds)</li> <li style="font-weight: 400;" aria-level="1">5 ounces of pistachios</li> <li style="font-weight: 400;" aria-level="1">2 ounces of cornflour</li> <li style="font-weight: 400;" aria-level="1">14 ounces of vegan milk of your choosing (we recommend coconut or almond)</li> <li style="font-weight: 400;" aria-level="1">1.7 ounces of candied ginger</li> <li style="font-weight: 400;" aria-level="1">16 ounces of rolled oats</li> <li style="font-weight: 400;" aria-level="1">4 ounces of desiccated coconut flesh</li> <li style="font-weight: 400;" aria-level="1">2 ounces of hardened coconut oil</li> <li style="font-weight: 400;" aria-level="1">Sea salt (to taste)</li> </ul> <h4>How To Prepare</h4> <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Grease a removable base-fluted tart mold (roughly 1.4 inches deep and 9.4 inches in diameter) with coconut oil.</li> <li style="font-weight: 400;" aria-level="1">To create the tart base, use a food processor to combine the pistachios, ginger and oats (8 ounces) until finely cut up.</li> <li style="font-weight: 400;" aria-level="1">Add the desiccated coconut, maple syrup, salt, coconut oil and remaining oats into the processed mixture to create a sticky substance. Press the final mixture into the base of the mold until smooth and bake for 20 minutes or until golden brown. Let it cool once done.</li> <li style="font-weight: 400;" aria-level="1">In a mixing bowl, add the cornflour and slowly whisk in 8 ounces of vegan milk until smoothly combined, then add in the rest of the milk.</li> <li style="font-weight: 400;" aria-level="1">Pour the mixture into a saucepan. Add the vanilla pod and seeds, orange rind and maple syrup. Cook on low to medium heat for six minutes or until it thickens.</li> <li style="font-weight: 400;" aria-level="1">Once it thickens, transfer the mixture to a heat-tolerant bowl for 30 minutes, stirring it periodically. Discard the vanilla pod and orange rinds.</li> <li style="font-weight: 400;" aria-level="1">Cover the mixture and place it into the fridge to cool for an hour.</li> <li style="font-weight: 400;" aria-level="1">Once the mixture has cooled, whisk it until it reaches a smooth, custard-like consistency, then add the coconut yogurt before whisking until everything is combined.</li> <li style="font-weight: 400;" aria-level="1">Spread the custard over the base and let it sit for three hours or until firm.</li> <li style="font-weight: 400;" aria-level="1">Remove from the fridge and slice the figs. Place the figs and the remaining pistachios over the tart as desired, and drizzle over the maple syrup before serving.</li> </ol> This vegan fig and custard tart is the best way to end a fabulous Christmas dinner.  &nbsp; <h2>A Merry Vegan Christmas to You, All!</h2> A festive holiday season is entirely possible on a vegan diet. You can preserve your beliefs, morals and values while sharing delicious food with your loved ones. Thanks to these three recipes, vegan Christmases have never been easier.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/vegan.png</images> <url>https://topdoctormagazine.com/holiday-special/3-vegan-recipes-for-christmas/</url> </article> <article> <ID>27158</ID> <title>5 Christmas Recipes To Try This Year!</title> <publishDate>2022-12-14 20:21:51</publishDate> <description><div class="et_pb_section et_pb_section_283 et_section_regular" > <div class="et_pb_row et_pb_row_285"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_286 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_124 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_372 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_373 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_374 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_291 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Nothing connects people over the festive season quite like a holiday meal. The nostalgic scents, comforting flavors and nuanced textures are intertwined with various traditions and celebrations, creating the perfect Christmas experience.  Whether you spend hours preparing your Christmas feast or you prefer to whip your meal together in minutes, these recipes will help you capture the essence of Christmas and can be worked into any form of celebration.  &nbsp; <h2><a href="https://www.jamieoliver.com/recipes/pork-recipes/glazed-mulled-wine-ham/">Mulled Wine Glazed Ham</a></h2> Many would argue that ham for Christmas is a non-negotiable — a Christmas feast staple. So, what better way to start off the list than with a unique take on the traditional Christmas ham, with all the warm spices and umami flavor? This recipe is perfect for a dinner centerpiece while also providing enough for a midnight snack or leftovers the next day.  &nbsp; <h3>Ingredients for the Ham</h3> <ul> <li style="font-weight: 400;" aria-level="1">1 medium to large unsmoked middle-cut gammon with the knuckle</li> <li style="font-weight: 400;" aria-level="1">A few sprigs of festive herbs, such as rosemary and thyme</li> <li style="font-weight: 400;" aria-level="1">3 fresh bay leaves</li> <li style="font-weight: 400;" aria-level="1">2 carrots</li> <li style="font-weight: 400;" aria-level="1">2 sticks of celery</li> <li style="font-weight: 400;" aria-level="1">1 white onion</li> <li style="font-weight: 400;" aria-level="1">2-3 large cloves of garlic</li> <li style="font-weight: 400;" aria-level="1">½ a fresh red chili</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of whole black peppercorns</li> <li style="font-weight: 400;" aria-level="1">Good-quality olive oil</li> </ul> &nbsp; <h3>Ingredients for the Glaze</h3> <ul> <li style="font-weight: 400;" aria-level="1">16 ounces of orange marmalade without the peel</li> <li style="font-weight: 400;" aria-level="1">½ or 1 cup of full-bodied red wine</li> <li style="font-weight: 400;" aria-level="1">1 star anise</li> <li style="font-weight: 400;" aria-level="1">A few cloves, some extra for decoration</li> <li style="font-weight: 400;" aria-level="1">1 fresh bay leaf</li> <li style="font-weight: 400;" aria-level="1">1 clementine</li> <li style="font-weight: 400;" aria-level="1">8-10 canned pineapple rings</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Take the meat out of the fridge and bring it up to room temperature before cooking it.</li> <li style="font-weight: 400;" aria-level="1">Place the gammon in a large pot.</li> <li style="font-weight: 400;" aria-level="1">Strip the forest herbs, roughly chop the celery and carrots, peel and quarter the onion and the garlic cloves, then add it to a pot with the chili, bay and peppercorns.</li> <li style="font-weight: 400;" aria-level="1">Cover with water and bring to a boil. Put the lid on and simmer gently for two hours or until the meat is tender. Turn it halfway, topping up with water if necessary and skimming away any excess fat.</li> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F. Transfer the gammon to a roasting tray, keeping some stock for later. Carefully remove the skin, but keep the fat on the meat. Take a sharp knife, score the fat in a criss-cross fashion and brush with 1 tablespoon of olive oil. Roast the ham for 20 to 30 minutes or until golden and crisp.</li> <li style="font-weight: 400;" aria-level="1">While the ham is cooking, spoon the marmalade into a non-stick saucepan on medium heat, pour in the red wine and bring to a simmer, stirring every so often.</li> <li style="font-weight: 400;" aria-level="1">Add the spices and the zest of a clementine and pour in the canned pineapple juice, saving the fruit for later. Allow the sauce to simmer, reduce it by half and switch it off. By then, the sauce should be thick and syrupy.</li> <li style="font-weight: 400;" aria-level="1">Take the ham out of the oven and arrange the pineapple rings over the meat, securing them with the cloves. Pour some glaze over the meat.</li> <li style="font-weight: 400;" aria-level="1">Before placing the gammon back in the oven, spoon half a ladleful of the gammon stock into the tray. Roast for 20 minutes or until shiny, basting with the remaining glaze for 5 minutes.</li> <li style="font-weight: 400;" aria-level="1">Once glazed and polished, the gammon is ready to serve.</li> </ul> &nbsp; <h2><a href="https://www.bbcgoodfood.com/recipes/beetroot-red-onion-tarte-tatin" target="_blank" rel="noopener">Beetroot and Onion Tarte Tatin</a></h2> There is no need to have your vegan guests survive on sides at Christmas dinner. The whole troupe can enjoy this show-stopping vegan tart. The deep coloring of the beetroot and flaky pastry is perfect for a cozy Christmas Eve party.  &nbsp; <h3>Ingredients for the Tarte Tatin</h3> <ul> <li style="font-weight: 400;" aria-level="1">14 ounces beetroot, cut into wedges</li> <li style="font-weight: 400;" aria-level="1">1 red onion, cut into wedges</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of olive oil</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of rice wine vinegar</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of soft brown sugar</li> <li style="font-weight: 400;" aria-level="1">A couple of star anises</li> <li style="font-weight: 400;" aria-level="1">Flour for dusting and rolling</li> <li style="font-weight: 400;" aria-level="1">17 ounces prepared puff pastry</li> <li style="font-weight: 400;" aria-level="1">Zest of 1 orange</li> <li style="font-weight: 400;" aria-level="1">Arugula salad to serve</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F. Mix the beetroot and onion in 2 tablespoons of oil, vinegar and sugar and the star anise in a bowl.</li> <li style="font-weight: 400;" aria-level="1">Heat the remaining tablespoon of oil in an ovenproof frying pan. Layer the base of the pan with the beetroot and onion. Cover the pan with foil and roast in the oven for 45 minutes.</li> <li style="font-weight: 400;" aria-level="1">Roll the pastry thinner than an inch on a well-floured surface.</li> <li style="font-weight: 400;" aria-level="1">Take the pan out of the oven and remove the foil. Place the rolled pastry on the vegetables, tucking in the edges. Score the pastry with an X to allow for ventilation.</li> <li style="font-weight: 400;" aria-level="1">Place the pan back in the oven and bake for a further 35 minutes or until the pastry is puffy and golden.</li> <li style="font-weight: 400;" aria-level="1">Loosen the pastry with a knife, then flip the pan over to turn the tart onto the serving plate. Once the tart is pastry side down onto the plate, top with orange zest and serve with a peppery salad.</li> </ul> &nbsp; <h2><a href="https://www.tasteofhome.com/recipes/christmas-day-chicken/">Crispy, Coated Chicken Breast</a></h2> If you're looking for a quick, simple idea for a last-minute addition to any festive function, look no further than this Christmas chicken recipe — perfectly tender and juicy on the inside and crispy on the outside.  &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">8 boneless, skinless chicken breast halves</li> <li style="font-weight: 400;" aria-level="1">1 cup of sour cream</li> <li style="font-weight: 400;" aria-level="1">A dash of lemon juice to taste</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of oil</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of butter</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of Worcestershire sauce</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of celery salt</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of pepper</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of garlic salt</li> <li style="font-weight: 400;" aria-level="1">1 cup of crushed croutons or panko bread crumbs</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Place the chicken in a large shallow dish. In another bowl, combine the sour cream, lemon juice, Worcestershire sauce and seasonings. Mix well, pour over and coat the chicken. Cover and refrigerate for 30 minutes or overnight.</li> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F. Prepare a baking tray using half the oil and butter. Place the chicken breasts and cover them with the crumbs. Roast for 30 to 35 minutes.</li> <li style="font-weight: 400;" aria-level="1">Halfway through, drizzle the remaining butter and oil on the chicken. Once golden and crispy, remove and serve with salad and potatoes.</li> </ul> &nbsp; <h2><a href="https://www.bonappetit.com/recipe/spiced-blood-orange-shrub" target="_blank" rel="noopener">Spiced Blood Orange Shrub</a></h2> An accompanying drink takes your festive meal to new heights. You won't even miss the alcohol with this spicy, non-alcoholic Christmas drink recipe. Of course, you can add alcohol if you wish to. Vodka or whiskey works well with warm spices and wintery citrus.  &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">4 medium blood oranges</li> <li style="font-weight: 400;" aria-level="1">1 small piece of ginger, peeled and chopped</li> <li style="font-weight: 400;" aria-level="1">1 medium cinnamon stick</li> <li style="font-weight: 400;" aria-level="1">6 cloves</li> <li style="font-weight: 400;" aria-level="1">½ cup of soft, brown sugar</li> <li style="font-weight: 400;" aria-level="1">¼ cup of apple cider vinegar</li> <li style="font-weight: 400;" aria-level="1">Club soda for serving</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Zest the blood oranges in broad stripes. Set half the zest aside for decoration. Juice the oranges and run the juice through a fine sieve to produce 1 cup of liquid. Set aside.</li> <li style="font-weight: 400;" aria-level="1">Bring the ginger, cinnamon stick, cloves, sugar, zest and 1 cup of water to a boil in a medium saucepan. Cook and occasionally stir until sugar is dissolved and the mixture has reduced by half. Remove the pan from the heat and let it cool. Once cool, strain the syrup through a sieve into a measuring glass.</li> <li style="font-weight: 400;" aria-level="1">Combine the vinegar, blood orange juice and syrup. Taste the shrub — it should be a well-balanced sweet-and-sour flavor.</li> <li style="font-weight: 400;" aria-level="1">To serve, pour 3 tablespoons of shrub into an ice-filled glass. Top off with 4-5 ounces of club soda and stir gently. Garnish with the remaining zest.</li> </ul> &nbsp; <h2><a href="https://www.delicious.com.au/recipes/chocolate-swirl-pavlova-spiced-maple-pears/xwezXq5g?r=recipes/collections/lpfkii6f" target="_blank" rel="noopener">Chocolate Pavlova With Spiced Pears</a></h2> A sleek spin on a timeless classic is a beautiful way to end an evening. The dessert is perfect for Christmas, not too heavy and not too sweet, especially after the rich meals that usually precede dessert. This Christmas recipe is too good not to share. If you are looking for more child-friendly desserts, Christmas Rice Krispie Treats or Jell-O recipes are also great options.  &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">6 small pears, peeled</li> <li style="font-weight: 400;" aria-level="1">2 cups of maple syrup</li> <li style="font-weight: 400;" aria-level="1">1 medium piece ginger, sliced</li> <li style="font-weight: 400;" aria-level="1">6 bay leaves</li> <li style="font-weight: 400;" aria-level="1">1 ½ cups of caster sugar</li> <li style="font-weight: 400;" aria-level="1">6 egg whites</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of white vinegar</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of cornflour</li> <li style="font-weight: 400;" aria-level="1">2 ½ tablespoons of cocoa powder</li> <li style="font-weight: 400;" aria-level="1">17 ounces of sour cream</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of sifted icing sugar</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Place pears, maple syrup, ginger, bay leaves and 3 cups of water in a saucepan. Bring to a simmer over medium heat. Cover the saucepan, reduce the heat to low and let it simmer for 45 minutes or until tender.</li> <li style="font-weight: 400;" aria-level="1">Remove the pears. Discard half of the liquid, keeping the bay leaves and ginger. Boil the remaining liquid, bay leaves and ginger until thick and syrupy. Cool completely and set aside.</li> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 320 F and line a baking tray with baking paper.</li> <li style="font-weight: 400;" aria-level="1">Place egg whites and caster sugar into a bowl. Using an electric mixer, whisk on medium speed for 10 minutes until thick and glossy. Take some mixture between your fingers to check if the sugar is dissolved. Once dissolved, fold through vinegar, cornflour and 2 teaspoons of cocoa until well mixed.</li> <li style="font-weight: 400;" aria-level="1">Spread the meringue mixture on the prepared tray.</li> <li style="font-weight: 400;" aria-level="1">Place the pavlova into the oven and reduce the heat to 250 F. Bake for 1 hour or until crisp and dry. Once baked, turn the oven off and cool the meringue in the oven with the door ajar until completely cooled.</li> <li style="font-weight: 400;" aria-level="1">Combine sour cream, icing sugar and the remaining cocoa in a bowl and spread over the pavlova. Halve and arrange the pears over the top. Drizzle the maple syrup mixture over the top to finish it off.</li> </ul> &nbsp; <h2>Your Christmas Recipes Covered</h2> There is something for everyone with these five Christmas recipes. The meals are colorful, delicious and varied. What's more, the recipes are simple to follow — the perfect combination for any Christmas recipe!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/christmas-recipes.png</images> <url>https://topdoctormagazine.com/issues/5-christmas-recipes-to-try-this-year/</url> </article> <article> <ID>27151</ID> <title>Taking Care Of Your Mental Health During the Holidays</title> <publishDate>2022-12-13 20:18:17</publishDate> <description><div class="et_pb_section et_pb_section_284 et_section_regular" > <div class="et_pb_row et_pb_row_286"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_287 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_125 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_375 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_376 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_377 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_292 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Andy Williams calls it the most wonderful time of year, and for many, it truly is. As the year draws to a close, your mind gets flooded with childhood memories of playing with your siblings and cousins, receiving that gift that you've been longing for all year and enjoying a spate of feasts. However, these memories may sometimes betray the truth about the holiday season. It can be all too easy to push unpleasant memories to the back of your mind, but for those of us who remember the unsavory aspects of the festive seasons, we tend to dread its arrival. The holidays and mental health don't always go hand in hand. You're not wrong for holding enmity toward this period, and you're certainly not alone in feeling this way. You do not always have to feel this way. There are ways that you can prioritize your mental health care during the holiday season and not enter the new year feeling stressed, drained or demoralized. &nbsp; <h2>How Do the Holidays Affect Your Mental Health?</h2> Many who initially explore this topic are surprised to find a negative correlation between holidays and mental health. But conversely, many are not surprised and can relate to the holiday angst. There are many ways in which the holidays can impair your mental health. Reuniting with your immediate or extended family can resurface childhood trauma. After growing up in a toxic environment, many people develop unhealthy coping mechanisms and mask portions of their true selves to avoid conflict and abuse. Once we become adults, we can generally avoid the people and situations that caused us to create these masks. However, we tend to forego our mental health during the holidays because we feel obligated to attend family gatherings for longer than we would like and entertain interactions that we otherwise would not. Visiting places we frequented as children, such as a relative's house or your childhood home, and engaging with toxic family members can <a href="https://medium.com/change-your-mind/holidays-and-revisiting-trauma-homes-60c86038ff46" target="_blank" rel="noopener">uncover past traumas</a>. For sufferers of physical and sexual abuse, these interactions at family gatherings can severely affect their mental health during the holiday season. Being expected to keep the peace or feeling obligated to <a href="https://healinghonestly.com/family/home-holidays-trauma-our-lives" target="_blank" rel="noopener">greet one's abuser physically</a> (through a hug or handshake) can be enormously distressing. Feeling pressured to spend money on extravagant gifts can <a href="https://www.everydayhealth.com/emotional-health/worried-about-money-this-holiday-season-heres-what-financial-psychologists-want-you-to-know/" target="_blank" rel="noopener">create anxiety and stress</a>, while attending uncomfortable family gatherings for extended periods can drain energy and be an impetus for negative emotions. &nbsp; <h2>Holiday Mental Health Statistics</h2> Concrete evidence highlights the negative correlation between holidays and mental health. Below are some of the most telling holiday mental health statistics: <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues" target="_blank" rel="noopener">According to a National Alliance on Mental Illness (NAMI) study</a>, 64% of individuals with mental illness report worsening mental health during the holiday season.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257984/" target="_blank" rel="noopener">A literature search</a> published in the Innovations of Clinical Neuroscience journal found a broad trend of a downturn in mood and mental health during the holidays. The same article notes a trend of the underutilization of psychiatric services during this period, exacerbating this issue.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.psychologytoday.com/us/blog/evidence-based-living/201712/what-we-know-about-the-holiday-blues" target="_blank" rel="noopener">A survey</a> by the American Psychological Association (APA) found that people commonly experience fatigue, irritability, sadness and stress during the holidays. Only 56% of participants stated that work stressed them more than the festive season.</li> </ul> The holidays and mental health are only sometimes a match made in heaven. &nbsp; <h2>How To Manage Your Mental Health During the Holidays</h2> It is entirely possible to protect your mental health during the holiday season. In fact, by taking pragmatic and decisive steps, you can enter the new year feeling rested, refreshed and rejuvenated. You should prioritize your mental health care this holiday season. You might not want to disappoint your family and loved ones, but more often than not, you deal with the fallout of having unpleasant holiday experiences alone. To take control of your mental health during the holidays, set clear and actionable boundaries with your family and yourself. Avoid financial stress by creating a realistic budget for your holiday expenses and sticking to it. These uncomfortable feelings last for around a week, but poor financial decisions can have a lasting impact on your overall well-being. By the time January rolls around, you will be thanking yourself for not spending beyond your means. Be assertive and set physical boundaries with whomever you please. If you do not want to hug or sit next to a certain family member, vocalize this in a mature but decisive way. If you do not want to attend a certain meal or event because of the presence of an abusive or triggering individual, communicate your decision to the organizer. If you need to sleep early for your health or have other commitments, voice these needs beforehand and predetermine how long you will stay at holiday gatherings. You don't have to come off as belligerent when prioritizing your mental health. You can communicate your boundaries, feelings and wishes politely. If a loved one or family member truly has your best interests at heart, they will be more than willing to compromise. &nbsp; <h2>Coping With Mental Illness During the Holidays</h2> For those with mental illness, compromising on mental health during the holidays is out of the question. Strong boundaries are required here to protect your well-being. Individuals with a substance use disorder (SUD) must take the necessary steps to safeguard their sobriety by avoiding alcohol. If you feel unsafe, bring an accountability friend from your SUD support system or refuse to attend the event altogether. Those with food and eating disorders must also be mindful of these issues during the holiday season. Whether it's over-eating or under-eating, the holidays can be a trying time. Using an accountability friend or notifying your family members about these concerns can keep you safe. &nbsp; <h2>Mental Health Awareness During the Holidays</h2> You can be part of a much-needed change by reducing the stigma around mental health during the holiday season. Acknowledging the potential negative link between holidays and mental health can offer others hope and allow loved ones to understand your struggles and empathize with you. Implementing these tools will have you forming new feelings about the festive season.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/mental-health.png</images> <url>https://topdoctormagazine.com/issues/taking-care-of-your-mental-health-during-the-holidays/</url> </article> <article> <ID>27144</ID> <title>Are Menstrual Cramps Normal?</title> <publishDate>2022-12-12 19:44:04</publishDate> <description><div class="et_pb_section et_pb_section_285 et_section_regular" > <div class="et_pb_row et_pb_row_287"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_288 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_126 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_378 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_379 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_380 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_293 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Roughly 50% of the human race are no strangers to several days of cramping a month. For many — but <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">not all</a> — women, cramping is a sign of unpleasant things to come: an upcoming period. It tends to <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">begin</a> in the few days preceding the period and extend into the first few days of bleeding, slowly easing up over time. Sometimes, the pain is manageable. At other times, however, it seems unbearable. Which begs the question: is there a point at which menstrual cramping becomes abnormal? And if so, what are the telltale signs? &nbsp; <h2>Causes of Menstrual Cramps</h2> Part of distinguishing normal period cramps from abnormal ones lies in understanding the origin of the cramping itself. During a period, a woman's body expels the uterus' lining (i.e., the <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">endometrium</a>) by engaging in a series of contractions. These contractions are prompted by <a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938#:~:text=During%20your%20menstrual%20period%2C%20your,with%20more%2Dsevere%20menstrual%20cramps." target="_blank" rel="noopener">prostaglandins</a>, hormone-like chemicals associated with increased pain and inflammation. Aside from the pain caused by the contractions themselves, some especially strong contractions can <a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener">flatten surrounding blood vessels,</a> cutting off oxygen and resulting in additional discomfort. Uterine contractions and oxygen deficits have a whole array of associated symptoms, ranging from non-existent to severe depending on the person and even differing from one period to the next. <a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener">Direct symptoms</a> may include: <ul> <li style="font-weight: 400;" aria-level="1">Aching or sharp pain in the lower abdomen; </li> <li style="font-weight: 400;" aria-level="1">Feeling pressure on the belly;</li> <li style="font-weight: 400;" aria-level="1">Hip pain;</li> <li style="font-weight: 400;" aria-level="1">Lower back pain;</li> <li style="font-weight: 400;" aria-level="1">Upper thigh pain.</li> </ul> <a href="https://www.webmd.com/women/menstrual-cramps" target="_blank" rel="noopener">Indirect symptoms</a> may include: <ul> <li style="font-weight: 400;" aria-level="1">Nausea and vomiting;</li> <li style="font-weight: 400;" aria-level="1">Headaches;</li> <li style="font-weight: 400;" aria-level="1">Loose stools.</li> </ul> &nbsp; <h2>Normal vs. Abnormal Menstrual Cramps</h2> All of these symptoms are typical effects of menstrual cramping. Occasionally, however, accompanying signs indicate that something more than regular uterine contractions is at work. <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">Possible red flags</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Timing: Menstrual cramps don't generally occur other than within the few days before and then during your period. Cramping outside of this general timeframe may indicate an underlying health concern. </li> <li style="font-weight: 400;" aria-level="1">Unusually heavy bleeding: Period flows vary from woman to woman; some have very light periods, while others are conditioned to relatively heavy bleeding. However, abnormally heavy bleeding can signify something atypical and worrisome.</li> <li style="font-weight: 400;" aria-level="1">No relief from medications: If over-the-counter pain relievers such as Ibuprofen or Aspirin fail to take the edge off the pain, doctors may conduct an evaluation to see if there is something else behind it. </li> </ul> Anybody experiencing one or more of those three conditions should consult their doctor as soon as possible. Only a trained medical professional can accurately identify any underlying issues and recommend the best course of treatment. <a href="https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938" target="_blank" rel="noopener">Several conditions</a> are often to blame for abnormal cramping: <ul> <li style="font-weight: 400;" aria-level="1">Endometriosis: A condition where tissue that should only occur within the uterine walls also grows on the exterior, generally on fallopian tubes, ovaries or the inside lining of the pelvis.</li> <li style="font-weight: 400;" aria-level="1">Uterine fibroids: Non-malignant growths in the uterine wall that induce pain.</li> <li style="font-weight: 400;" aria-level="1">Adenomyosis: Similar to endometriosis, adenomyosis occurs when uterine tissue grows outside of its normal range. With adenomyosis, however, the tissue grows into the uterine wall.</li> <li style="font-weight: 400;" aria-level="1">Pelvic inflammatory disease (PID): An uterine infection, generally contracted as a sexually transmitted disease.</li> <li style="font-weight: 400;" aria-level="1">Cervical stenosis: If the cervix's opening is unusually small, the path of the menstrual flow becomes hampered, resulting in a backlog of blood and the endometrium. This excess buildup causes increased pressure inside the uterus.</li> </ul> &nbsp; <h2>Treatment Options</h2> Unfortunately, pain, pressure and discomfort are commonplace with periods, even when not experiencing any of the above conditions. So what varieties of treatment options are available for pain management? &nbsp; <h3>Natural Remedies</h3> Before taking medicine or attempting to revamp your diet, many women prefer to try smaller-scale natural remedies. Below are just some of the <a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#heat" target="_blank" rel="noopener">most common options</a>: <ul> <li style="font-weight: 400;" aria-level="1">Heat: According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214933/" target="_blank" rel="noopener">review of some studies</a> conducted in 2018, applying heat to the right areas can be just as effective as some types of medication. Women use various application methods, ranging from electric heat pads to hot water bottles or rice-filled packs.</li> <li style="font-weight: 400;" aria-level="1">Stay hydrated: Ensuring that you're well-hydrated helps deter water retention, preventing bloating that can exacerbate already-painful cramps. </li> <li style="font-weight: 400;" aria-level="1">Exercise: Though jumping on the treadmill may not be the first solution that comes to mind when bedridden with cramps, exercise releases endorphins, a type of hormone that helps relieve pain. Even low-intensity exercise, such as walking, can help decrease pain from menstrual cramps.</li> <li style="font-weight: 400;" aria-level="1">Yoga: Much like other forms of exercise, yoga also releases endorphins. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6852652/" target="_blank" rel="noopener">One study</a> even found it more effective than most aerobic activities! </li> </ul> &nbsp; <h3>Dietary Options</h3> Along the same lines as natural remedies are dietary changes. They may include cutting things out of meals and attempting to include others. In general, <a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#avoiding-certain-foods" target="_blank" rel="noopener">foods to avoid</a> are any that commonly cause bloating or water retention. <h4><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#avoiding-certain-foods" target="_blank" rel="noopener">Foods to avoid</a>:</h4> <ul> <li style="font-weight: 400;" aria-level="2">Fatty foods;</li> <li style="font-weight: 400;" aria-level="2">Alcohol;</li> <li style="font-weight: 400;" aria-level="2">Carbonated beverages;</li> <li style="font-weight: 400;" aria-level="2">Caffeine;</li> <li style="font-weight: 400;" aria-level="2">Salty foods.</li> </ul> <h4>Foods to include:</h4> <ul> <li style="font-weight: 400;" aria-level="2"><a href="https://www.healthline.com/health/womens-health/menstrual-cramp-remedies#herbs" target="_blank" rel="noopener">Herbs</a>: Many herbs, such as chamomile tea, fennel seeds, cinnamon, ginger, dill and French maritime pine bark extract, help calm muscle contractions and decrease swelling. </li> <li style="font-weight: 400;" aria-level="2"><a href="https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods" target="_blank" rel="noopener">Beans and lentils</a>: Beans and lentils have been shown to relieve menstrual cramps. </li> <li style="font-weight: 400;" aria-level="2"><a href="https://flo.health/menstrual-cycle/health/cramps/foods-for-cramps-relief" target="_blank" rel="noopener">Bananas</a>: Like beans, bananas are high in fiber. They also contain magnesium, another substance believed to help ease period cramps.</li> <li style="font-weight: 400;" aria-level="2"><a href="https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods" target="_blank" rel="noopener">Dark, leafy greens</a>: Much like foods containing fiber, those that contain calcium, such as leafy greens, have been shown to help ease period pain. </li> <li style="font-weight: 400;" aria-level="2"><a href="https://www.insider.com/foods-to-eat-when-you-have-cramps-2018-5#2-eat-some-salmon-2" target="_blank" rel="noopener">Salmon</a>: Salmon contains vitamin D, a nutrient that helps the body to absorb more calcium. They also contain a fatty acid called Omega-3sm, which fights inflammation and reduces the severity of period cramps. </li> </ul> <h3>Medication </h3> Most over-the-counter medications that help relieve pain and pressure from period cramping are <a href="https://health.clevelandclinic.org/how-to-stop-period-cramps/" target="_blank" rel="noopener">NSAIDs</a> — nonsteroidal anti-inflammatory drugs — such as Ibuprofen, Aspirin and Motrin. &nbsp; <h2>Menstrual Cramps Are Normal but Treatable</h2> The answer to the are menstrual cramps normal? question is an affirmative one, most of the time. Except for a few rare but intense cases (such as endometriosis) that only a medical expert can diagnose, cramping is a routine part of a woman's period, naturally resulting from uterine contractions. However, surrendering to the constant pain of such cramps does not have to be the norm. Thanks to a variety of options, period pain can be significantly mitigated. Bookmark this article so that the next time your period rolls around, you have an arsenal of capabilities to combat those cramps!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/cramps.png</images> <url>https://topdoctormagazine.com/issues/are-menstrual-cramps-normal/</url> </article> <article> <ID>27137</ID> <title>ADHD Myths and What Is Actually Going On Inside Your Brain</title> <publishDate>2022-12-12 19:27:28</publishDate> <description><div class="et_pb_section et_pb_section_286 et_section_regular" > <div class="et_pb_row et_pb_row_288"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_289 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_127 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_381 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_382 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_383 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_294 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Our understanding of the most common mental disorders of the 21st century varies from one individual to another. The thought of ADHD, for example, brings back images of a hyperactive young boy who can't sit still in class, has difficulty focusing and, perhaps, is 'different' from his fellow students. However, research has shown that ADHD is far from these beliefs. Instead, they belong more to the realm of myth than reality, thus often hampering treatment and recovery rather than helping us understand what children with ADHD go through. &nbsp; <h2>What Is ADHD? </h2> <a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">ADHD</a> (i.e., Attention Deficit Hyperactivity Disorder) is one of the most common neurological development disorders in children, often associated with hyperactivity, impulsive behaviors and a lack of attention. However, defining ADHD is more complex than one might think since it can manifest itself through various symptoms summarized by researchers in three primary forms: &nbsp; <h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">Predominantly Inattentive</a></h3> It describes a person whose ADHD manifests primarily as difficulty finishing a task, paying attention to details or following instructions. &nbsp; <h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">Predominantly Hyperactive</a></h3> This form of ADHD focuses on the individual's hyperactivity leading to difficulties with fidgeting, impulsive behavior and waiting. &nbsp; <h3><a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">Mixed</a></h3> This form of ADHD presents both inattentive and hyperactive traits equally. ADHD is not a one-size-fits-all condition. One person with ADHD is very likely to behave very differently from another. The same goes for its <a href="https://www.cdc.gov/ncbddd/adhd/facts.html" target="_blank" rel="noopener">symptoms</a>, which vary significantly between individuals — daydreaming, being forgetful, frequent fidgeting, having a hard time resisting impulses, struggling with waiting to do something, etc. &nbsp; <h2>Are ADHD and ADD the Same Thing?</h2> Although related, ADD and ADHD are not the same condition. Going back to the types of ADHD mentioned earlier, ADD is missing the H (i.e., the hyperactivity part of ADHD). Thus, <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">ADD</a> is often characterized by difficulty maintaining attention but not necessarily by hyperactivity. For clarity, ADD is <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">another name for the first type of ADHD</a> — Predominantly Inattentive. &nbsp; <h2>ADHD Myths and Facts</h2> <h3>Is ADHD a Thought Disorder?</h3> Not exactly, since ADHD is not created by a particular thinking pattern. Unlike a thought disorder, which reflects an issue in an individual's way of thinking, ADHD affects the brain's functioning. &nbsp; <h3>Does ADHD Make You Dumb?</h3> Absolutely not. ADHD does not affect a person's intelligence and certainly is not a mark of stupidity or a lack of intelligence. On the contrary, nothing prevents a child with ADHD from becoming quite intelligent — names such as <a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener">Mozart, Benjamin Franklin and Abraham Lincoln</a> stand as solid proof! &nbsp; <h3>Are ADHD People Lazy?</h3> ADHD does not make people lazy. What we misunderstand as laziness is <a href="https://www.healthychildren.org/English/health-issues/conditions/adhd/Pages/Myths-and-Misconceptions.aspx" target="_blank" rel="noopener">a child's struggle</a> to stay focused. Such children strive toward succeeding but may have a harder time finding motivation than others due to the challenges of maintaining focus. &nbsp; <h3>Are ADHD People Smart?</h3> People with ADHD can be as brilliant as Benjamin Franklin or Abraham Lincoln, although it does not necessarily make someone more intelligent by default. However, ADHD can allow people to excel exceptionally at things that pique their interest. This phenomenon, often called <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">hyperfocus</a>, occurs when a person with ADHD works on something they are very interested in, causing them to enter a state of extreme and completely undivided focus. &nbsp; <h3>Is ADHD a Disability?</h3> Yes and no. ADHD is not a learning disability — while it can make learning harder, it doesn't hamper <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">learning skills</a> like reading, writing or math. This myth is mainly based on the fact that ADHD often coexists with other conditions behind learning disabilities. That is not to say that ADHD children may need additional assistance or help to learn. Indeed, <a href="https://www.understood.org/en/articles/common-myths-about-adhd" target="_blank" rel="noopener">assisting children with ADHD</a> can be a great way to help them overcome any difficulty they may be experiencing. &nbsp; <h3>Can ADHD Cause Insomnia or Make You Tired?</h3> The relationship between ADHD and insomnia or fatigue is a bit unclear, although there is a <a href="https://www.sleepfoundation.org/mental-health/adhd-and-sleep" target="_blank" rel="noopener">correlation between the two</a>. Children with ADHD are more likely to develop sleep disorders, experience nightmares and have shorter sleep times in puberty. People with <a href="https://topdoctormagazine.com/project/issue-160/" target="_blank" rel="noopener">predominantly hyperactive ADHD</a> are more likely to suffer from insomnia. &nbsp; <h2>Myths About ADHD Medication</h2> Myths and misconceptions don't just float around an ADHD diagnosis; they often surround ADHD medicine as well. &nbsp; <h3>ADHD Meds Are Unnecessary</h3> For many people with ADHD, <a href="https://www.everydayhealth.com/adhd/myths-about-adhd-debunked/" target="_blank" rel="noopener">medicine is a crucial way</a> to help them manage their symptoms. This medicine primarily comes in two forms: <ul> <li style="font-weight: 400;" aria-level="1">Stimulants, which improve focus; </li> <li style="font-weight: 400;" aria-level="1">Nonstimulants, which help with impulse control and concentration. </li> </ul> Each person will need a different type or combination of medications to treat their symptoms, but that is not to say that medication is unnecessary. &nbsp; <h3>ADHD Meds Are Addictive</h3> The foundation of this myth is that people with ADHD who do not receive proper treatment are <a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener">more likely to abuse drugs</a>. However, the driving factor for this abuse is the presence of poorly treated ADHD, not any ADHD medication. ADHD medication is a completely safe and effective form of treatment. <a href="https://www.additudemag.com/adhd-myths-and-facts-learn-the-truth-about-attention-deficit/#Myth8" target="_blank" rel="noopener">Studies</a> of children who take ADHD medication have found no increased chance of drug abuse corresponding with ADHD medication use. It is possible to misuse ADHD medication like any medicine. But if you're a parent considering whether ADHD medication is something you're comfortable with, take encouragement that ADHD medication won't increase the likelihood that your child will delve into substance abuse someday. &nbsp; <h2>A Parting Reminder</h2> ADHD is a condition we may all be familiar with but often understand less than we think. Numerous myths and misconceptions circulate on the news and the Internet around ADHD, how it's treated and how it affects people — this was by no means an exhaustive list. But hopefully, it illuminated ADHD a little more and dispelled some myths you may have heard or believed.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/adhd.png</images> <url>https://topdoctormagazine.com/issues/adhd-myths-and-what-is-actually-going-on-inside-your-brain/</url> </article> <article> <ID>27130</ID> <title>Is Creatine Good for You?</title> <publishDate>2022-12-10 19:12:42</publishDate> <description><div class="et_pb_section et_pb_section_287 et_section_regular" > <div class="et_pb_row et_pb_row_289"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_290 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_128 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_384 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_385 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_386 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_295 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Creatine made its way to the top of the list of supplements athletes use. Not only does it enhance muscle mass, but it also helps achieve great strength. But is creatine a healthy option for athletes, and are all body types suited for it? &nbsp; <h2>What is Creatine, and Why is It So Popular among Athletes?</h2> <a href="https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591" target="_blank" rel="noopener">Creatine</a> is an amino acid found in muscles and the brain. Different body organs, such as the liver, pancreas and kidneys, produce it in unnoticeable amounts. Creatine can also be supplied through food such as seafood and red meat. But, once again, although these foods provide us with creatine, the levels are pretty low. That is why many athletes turn to creatine supplements. This amino acid is beneficial not only to the body but to the mind as well. Some people take creatine supplements orally, in pills, energy bars or powders to treat or decrease the chances of experiencing brain disorders, neuromuscular disorders and other conditions. But why is creatine so popular among athletes? First, creatine supplements are easily purchasable; the fact that you can find creatine powders, pills or power bars so quickly aided in its rise to the top. Not only is it accessible, but you do not need a doctor's prescription to buy it. Also, they are easily accessible — drug stores, nutrition stores, supermarkets and the internet. Creatine has been on the market for more than 30 years, becoming a popular sports supplement over time. Since then, creatine has been primarily used by athletes, such as wrestlers, gymnasts, football players and gym enthusiasts. &nbsp; <h2>What Does Creatine Do?</h2> Athletes use creatine to enhance their strength and muscle mass while aiding post-training recovery. These supplements give the user bursts of energy during high-intensity training or activities such as weight lifting. Opinions regarding the effects creatine have on the body have been mixed through time. Some professionals think that creatine helps improve performance, while others affirm that there is <a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener">no evidence</a> to support that creatine aids with durability sports. Keep in mind that everyone is different. You may find that your muscles do not respond to creatine, but that does not mean it has no effects on other athletes. &nbsp; <h2>Is Creatine Safe Overall?</h2> Only because our body creates creatine does not mean it's safe. That is why it's crucial to inform yourself as much as you can before buying creatine supplements. Because <a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener">the FDA does not label creatine supplements as medication</a>, you may not learn enough about the number of ingredients in some supplements. So, take the time to inform yourself before buying any type of creatine supplement. Consult a professional and learn what quantity is recommended for you. As with any medication or supplement, adverse effects can occur. With creatine, these cases are pretty rare but not impossible, often occurring when supplements are taken in excess. Possible <a href="https://www.webmd.com/men/creatine" target="_blank" rel="noopener">side effects</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Anxiety;</li> <li style="font-weight: 400;" aria-level="1">Rashes;</li> <li style="font-weight: 400;" aria-level="1">Digestive issues; </li> <li style="font-weight: 400;" aria-level="1">Nausea;</li> <li style="font-weight: 400;" aria-level="1">Fever;</li> <li style="font-weight: 400;" aria-level="1">Fatigue;</li> <li style="font-weight: 400;" aria-level="1">Diarrhea;</li> <li style="font-weight: 400;" aria-level="1">Weight management issues;</li> <li style="font-weight: 400;" aria-level="1">Breathing difficulties.</li> </ul> &nbsp; <h2>Ideal Candidates for Creatine Supplements</h2> Certain factors must be considered before putting yourself on a creatine supplement plan: <ul> <li style="font-weight: 400;" aria-level="1">Caffeine intake can increase the risk of creatine over supplementation. </li> <li style="font-weight: 400;" aria-level="1">People with diabetes and kidney and liver diseases should not interact with creatine supplements. </li> <li style="font-weight: 400;" aria-level="1">Children under 18 and pregnant women should stay away from creatine. </li> <li style="font-weight: 400;" aria-level="1">Medications or treatments you may use can interfere with creatine, creating side effects such as blood sugar problems.</li> </ul> &nbsp; <h2>Creatine Benefits </h2> <h3>#1: Muscle Mass Improvement</h3> Creatine makes way for new muscle improvement by altering numerous cellular pathways. Also, it encourages protein development, which, in turn, creates new muscle fibers. However, this is not the only way in which creatine improves muscle mass. Creatine can raise different hormone levels, promoting muscle mass growth. One <a href="https://pubmed.ncbi.nlm.nih.gov/20026378/" target="_blank" rel="noopener">study</a> also shows that creatine is responsible for diminishing myostatin levels. Myostatin is a molecule at fault for impairing muscle growth. And so, by reducing myostatin levels in your body, you may build up muscle faster. Creatine can also aid with the speed at which you build muscle — no wonder it was named the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/" target="_blank" rel="noopener">world's most effective</a> supplement for building mass! &nbsp; <h3>#2: Creatine Improves High-intensity Training Performance</h3> Many athletes use creatine to significantly improve their durability, performance and strength during high-intensity exercises. Creatine helps athletes improve strength and durability, ballistic power, sprint ability, endurance during training, muscle mass and recovery. These positive effects are not limited only to high-performance athletes. Everyone wishing to improve their bodies through exercise can benefit from creatine supplements! &nbsp; <h3>#3: Aid in Brain Function </h3> It has been shown that creatine can help the brain produce different chemicals, such as dopamine. Because <a href="https://www.healthline.com/nutrition/10-benefits-of-creatine#TOC_TITLE_HDR_10" target="_blank" rel="noopener">we get our necessary dopamine from red meats</a>, vegetarians find themselves experiencing low levels of it. Therefore, vegetarians should take creatine supplements for better brain health. In the long term, creatine can <a href="https://pubmed.ncbi.nlm.nih.gov/17828627/" target="_blank" rel="noopener">improve memory and recall</a> while protecting you from neurological diseases! &nbsp; <h2>Questions about Creatine</h2> It is only natural to have questions about this supplement before taking it — you are not the only one. Over the years, many myths, misunderstandings and questions have loomed over creatine, which, fortunately, can easily be debunked, solved and answered. &nbsp; <h3>Is Creatine a Steroid?</h3> Many people wrongly think that creatine supplements are steroids, which is false. Creatine has no link to steroids; it's completely legal to use and is entirely natural. After all, you can even find the substance in your own body! &nbsp; <h3>Which is Better? Creatine or Whey?</h3> Creatine and whey are both supplements that promote weight and muscle gain, but they differ in how they work. While creatine increases strength and muscle mass by enhancing your exercise capacity, whey protein increases your strength and muscle mass by boosting muscle protein synthesis. You can choose in which way you wish to improve your body, but there isn't necessarily one better than the other. &nbsp; <h3>Is Creatine Vegan?</h3> Certain types of vegan creatine supplements can be found on the market. Usually, powdered versions of synthetic creatine are more vegan-friendly because capsulated versions of creatine supplements <a href="https://nutrifix.co/fitness-blog/should-vegans-supplement-creatine/" target="_blank" rel="noopener">may contain bovine gelatine</a>. Look for the V-Label before purchasing any creatine supplement. &nbsp; <h2>A Parting Reminder</h2> Creatine is a safe supplement that can benefit anyone, especially athletes and professionals. Not only does it help with your muscle mass and the speed with which you build them, but it can also boost brain function and keep you away from neurological disorders. However, remember that before taking creatine supplements, you should consult a specialist and learn if you are healthy enough to do it.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/creatine.png</images> <url>https://topdoctormagazine.com/issues/is-creatine-good-for-you/</url> </article> <article> <ID>27124</ID> <title>Is Drinking Bone Broth Good for You?</title> <publishDate>2022-12-09 22:36:07</publishDate> <description><div class="et_pb_section et_pb_section_288 et_section_regular" > <div class="et_pb_row et_pb_row_290"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_291 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_129 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_387 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_388 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_389 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_296 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Maybe you've heard of people drinking bone broth for its nutritional benefits or think that it's the newest dietary fad for people looking to improve their health. But rest assured, it is much more than a fad. Bone broth has a whole host of positive benefits, which can be nutritionally beneficial even if you're not looking to lose weight! &nbsp; <h2>Can You Drink Bone Broth?</h2> Yes! Bone broth is very safe to drink. In fact, it's very much possible that you've already had bone broth which was added into a soup, gravy or broth as an ingredient. For hundreds of years, people have made bone broth by <a href="https://www.healthline.com/nutrition/bone-broth#what-bone-broth-is" target="_blank" rel="noopener">simmering the bones and connective tissues</a> of almost any animal. The resulting broth is incredibly nutritious, with high amounts of calcium and other minerals needed for your bones. These nutrients can help strengthen and nourish your bones to make them strong and stable. Bone broth also has nutrients to support your <a href="https://www.healthline.com/nutrition/bone-broth#vitamins-and-minerals" target="_blank" rel="noopener">joint health, vitamins and amino acids.</a> Best of all, the process of simmering the bones makes it very easy for your body to absorb all the nutrients, making bone broth a nutrient-rich and easily accessible way to get more vitamins and minerals into your diet! &nbsp; <h2>Can Bone Broth Be Frozen?</h2> Yes, it can! Bone broth is something that can very easily be stored because of how well it freezes. Normally, you can store bone broth in your fridge for up to <a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener">five days</a>. For longer periods, you can <a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener">freeze it into containers </a>and then heat it up as necessary. &nbsp; <h2>Can You Drink Bone Broth Every Day?</h2> Bone broth is very safe to drink every day. There's no real answer as to how much to drink everyday other than however much or little as you like. However, some recommend drinking <a href="https://www.healthline.com/nutrition/bone-broth#tips" target="_blank" rel="noopener">one cup of bone broth each day</a> to make sure you receive its health benefits, while others have noticed some particular advantages if you drink it in the morning or the evening. &nbsp; <h3>Drinking Bone Broth in the Morning</h3> Drinking bone broth in the morning can be very beneficial for women going through pregnancy. Bone broth can be a great way to <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">receive nutrients</a> without offending the stomach or risking vomiting a lot of solid food. Some expectant mothers have even reported that drinking bone broth in the morning helped soothe them and maintain their energy levels throughout the day. But even if you're not pregnant, a very easily digested and nutrient-rich cup of bone broth in the morning is a great way to eat a small breakfast while still getting plenty of nutrients. Plus, it may even help soothe your stomach, too! &nbsp; <h3>Drinking Bone Broth Before Bed</h3> Perhaps one of the most surprising benefits of bone broth is its ability to contribute to good sleep. One of the amino acids in bone broth has been shown to <a href="https://www.bbcgoodfood.com/howto/guide/health-benefits-of-bone-broth" target="_blank" rel="noopener">positively impact sleep for those suffering from insomnia</a> and help regulate the body's internal clock. Since this nutrient is very prevalent in bone broth, it's thought that bone broth might similarly help your sleep. Admittedly, the research on bone broth and sleep is <a href="https://www.bbcgoodfood.com/howto/guide/health-benefits-of-bone-broth" target="_blank" rel="noopener">still limited</a>, but there exists good reason to suggest that it could very likely have a positive effect! &nbsp; <h2>Drinking Bone Broth While Pregnant</h2> Beyond what we've already mentioned about morning sickness, bone broth can be a great support for pregnant mothers looking to maximize their nutrient intake. The nutrients mentioned earlier are absolutely integral during pregnancy to <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">support the growth</a> of the embryo's eventual body. The magnesium in bone broth also helps pregnant women by relaxing the uterus muscles to prevent early contractions and make it easier to sleep at night. Bone broth also supports pregnant women by making the post-pregnancy period easier. Specifically, the high collagen levels in bone broth help make <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">the skin more elastic</a>, speeding up the recovery for new mothers and reducing the likelihood of stretch marks. &nbsp; <h2>Drinking Bone Broth While Fasting</h2> Strictly speaking, drinking bone broth will break your fast since it is not devoid of calories and contains nutrients like <a href="https://www.thehealthy.com/nutrition/does-bone-broth-break-fast/#:~:text=If%20you%20want%20to%20strictly,of%20insulin%20and%20ends%20ketosis" target="_blank" rel="noopener">proteins and fat</a>. So, if you're on a strict fast where you should only be drinking water, bone broth is off the table. But, if you are adhering to a more lenient fast like intermittent fasting, you can use bone broth as a supplement to support your significantly reduced calorie intake, as long as you are okay with taking in a few calories. &nbsp; <h2>How Often Should You Drink Bone Broth On Keto</h2> Unfortunately, bone broth is not particularly helpful for some forms of the keto diet, depending on how much fasting you are implementing into your plan. It's important to note that the calories, fats and proteins in bone broth release insulin, which can <a href="https://www.thehealthy.com/nutrition/does-bone-broth-break-fast/#:~:text=If%20you%20want%20to%20strictly,of%20insulin%20and%20ends%20ketosis" target="_blank" rel="noopener">end ketosis</a>. However, if you are on longer forms of the keto diet that are more oriented toward 24-hour fasts, the small amounts of calories and fats in bone broth might make it okay for you to consume, as long as you carefully watch your intake. &nbsp; <h2>Does Drinking Bone Broth Help You Lose Weight?</h2> Bone broth is a great way to help support a weight loss journey. This is because bone broth is <a href="https://www.healthline.com/nutrition/bone-broth#weight-loss-friendly" target="_blank" rel="noopener">very high in protein</a>, which can help regulate appetite, increase weight loss and maintain muscles while still being very low in calories. This makes bone broth a great tool to help satisfy hunger cravings with low calories while maintaining your vital nutrient levels at a calorie deficit. &nbsp; <h2>Drinking Bone Broth for Fertility</h2> Bone broth can also help support fertility through the provision of key nutrients. Because it is so nutrient-dense with lots of proteins and good fats, bone broth can help regulate your <a href="https://www.australianbonebrothco.com.au/blogs/from-the-blog/pregnancy-broth-page" target="_blank" rel="noopener">body's hormones and boost your fertility</a>. This is true for both men and women! &nbsp; <h2>Does Drinking Bone Broth Improve Skin Health?</h2> Bone broth provides the key components of healthy skin. Your skin, or dermis, is largely made of collagen. This protein helps improve skin quality by helping it to maintain <a href="https://cdhf.ca/health-lifestyle/is-bone-broth-healthy/" target="_blank" rel="noopener">moisture and elasticity</a>. This is where bone broth comes in. The high amounts of collagen in bone broth can give your skin the building blocks it needs to construct itself as healthy as possible. &nbsp; <h2>Why You Should Drink More Bone Broth</h2> Regardless of whether you're a pregnant mother, a person looking for a more balanced diet or even someone looking for healthier skin and bones, bone broth is a diet supplement that you can benefit from. Bone broth is an extremely efficient delivery method for some of your body's most important building blocks. By giving your body more of these building blocks, you're supporting healthy skin, bones, joints and tissues to create the healthiest version of you possible. Bone broth is so much more than a fad. It's a traditional diet component that humans have been using for hundreds of years but, for some reason, we've largely forgotten about. However, the benefits of bone broth are too great to ignore any further. Bone broth is an enormous opportunity to help balance your body's diet. Don't miss out on enjoying a healthier you; instead, start incorporating more bone broth into your diet! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/bone.png</images> <url>https://topdoctormagazine.com/issues/is-drinking-bone-broth-good-for-you/</url> </article> <article> <ID>27118</ID> <title>Are Candles Bad for Your Lungs?</title> <publishDate>2022-12-08 22:14:52</publishDate> <description><div class="et_pb_section et_pb_section_289 et_section_regular" > <div class="et_pb_row et_pb_row_291"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_292 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_130 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_390 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_391 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_392 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_297 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Candles are commonly pictured as a relaxing or scenic decoration in any house. But what if you were told that they were actually toxic? As concerning as this would be, toxicity is a fear often raised by many people, pointing to how candles burn and release toxic chemicals into the air. But how much truth is there in this concern? It turns out not much. Candles only release tiny amounts of dangerous chemicals, amounts far too small to affect your health in any way. &nbsp; <h2>Are Candles Harmful to Your Health?</h2> To understand whether or not candles are toxic, it's essential to understand what candles are made of. Most modern candles are made of paraffin wax, a byproduct of the petroleum-making process, which might sound scary. A 2009 <a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener">study</a> argued that the paraffin in candles could be toxic and harm people who use them. However, this study has not been peer-reviewed, and its findings are disputed by another <a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener">study</a> that examined every major form of wax for 300 toxins but found none. &nbsp; <h2>Are Candles Bad for Your Lungs?</h2> Candles, like anything you light on fire, release smoke, and, like any kind of smoke, breathing in <a href="https://www.healthline.com/health/are-candles-bad-for-you" target="_blank" rel="noopener">too much candle smoke</a> will be bad for you and your lungs. But that doesn't mean candles themselves are bad for your lungs. Instead, the danger that candles pose to your lungs is only really experienced at fairly extreme levels. So, unless you're surrounded by candles in a very small room without ventilation, you'll probably never notice any adverse effects from candle smoke on your lungs. &nbsp; <h2>Can Candle Soot Harm You?</h2> As they burn, candles release certain <a href="https://www.healthline.com/health/are-candles-bad-for-you#what-the-science-says" target="_blank" rel="noopener">compounds and particles</a> in minimal amounts, called <a href="https://parade.com/1310643/shameikarhymes/are-candles-bad-for-you/" target="_blank" rel="noopener">soot</a>, which can't really harm a person. Candle soot, in particular, is released from the burning of paraffin, in turn releasing carbon particles into the air. However, the amount of carbon particles released from candles is comparable to a kitchen toaster. This means that while candles release certain particles, these particles are not in high enough concentrations to harm you. &nbsp; <h2>Can Candles Cause Lung Cancer?</h2> Some evidence indicates that candles could be a risk factor for some forms of cancer. A <a href="https://www.webmd.com/balance/features/candles-health-benefits" target="_blank" rel="noopener">study</a> from 2009 claimed that toluene and benzene are released by burning candles, both of which are known to cause cancer. Another study found that burning candles in poorly ventilated areas increased the risk of cancer. However, the results of these studies have been questioned as neither of them published the data they used to come to their conclusions. Other studies have also contested the overall conclusion that candles can cause cancer. A 2014 <a href="https://www.webmd.com/balance/features/candles-health-benefits" target="_blank" rel="noopener">study</a> found that candles don't emit enough chemicals to cause cancer in the amounts that we burn in regular use. This means that while candles do release some chemicals, the amount released from burning a couple of candles in your house won't cause cancer. Naturally, burning an excessive number of candles would be entirely different and could be more dangerous. But you won't accidentally create cancer risk by burning a few candles. &nbsp; <h2>What Candles Are Toxic?</h2> There is <a href="https://www.nytimes.com/2021/11/09/well/scented-candles-health.html" target="_blank" rel="noopener">considerable buzz</a> around paraffin wax candles and their potential toxicity. However, in a study of paraffin candles in rooms of various sizes, at no room size was the number of chemicals released considered dangerous. But paraffin wax is still made as a byproduct of gasoline production, and some concerns have been raised about it, which could make some uncomfortable. For such people, explore paraffin candle alternatives. &nbsp; <h2>Can Scented Candles Harm Your Health?</h2> But what about scented candles? We've talked about candles at large but are the emissions released by scented candles in particular harmful? Scented candles fall into a similar category as unscented candles. Burning scented candles can release other volatile compounds like <a href="https://www.healthline.com/health/are-candles-bad-for-you#scented-candles" target="_blank" rel="noopener">formaldehyde</a>, which can increase the risk of cancer in humans, but the amount that these candles release in everyday use has not been shown to be harmful to humans. So, whether you're using scented or unscented candles, the odds are that while they have toxic elements, they aren't dangerous for you. &nbsp; <h2>Can Citronella Candles Harm Dogs?</h2> But what about your dog? Can our citronella candles be harmful to your pets? <a href="https://www.dailypaws.com/dogs-puppies/dog-safety-tips/is-citronella-safe-for-dogs" target="_blank" rel="noopener">Citronella</a> is a commonly used natural method of insect and mosquito repellant. Often, it is burned from a candle, but it can also be used as a spray. For many, citronella is a natural replacement for harsher synthetic forms of chemical insect repellent. However, while natural, citronella may not be the best thing to burn around your pets, especially dogs. For dogs, citronella can be toxic if eaten and will produce common symptoms of poisoning if done so, such as vomiting, convulsions and shock. But even without eating it, your dog can still be harmed if they inhale the smoke from citronella candles. If you're going to rely on citronella, use it in spaces where your dog is unlikely to be exposed to it. &nbsp; <h2>Which Candles Are Safe for Your Health?</h2> We've seen that many forms of candles can release dangerous chemicals and compounds for our health. Even if these amounts aren't enough to harm us, they may cause alarm for us. If you're looking for a safer alternative, consider using natural-wax paraffin candles. For example, you could use candles made of waxes like <a href="https://www.healthline.com/health/are-candles-bad-for-you" target="_blank" rel="noopener">beeswax, soy wax, coconut wax and palm wax</a>, to name a few. These waxes are naturally occurring and aren't the result of synthetic processes like the ones that create paraffin from gasoline. Additionally, these waxes have been shown to produce fewer emissions. According to a <a href="https://www.healthline.com/health/are-candles-bad-for-you#healthiest-candles" target="_blank" rel="noopener">study</a>, palm-based wax releases half as much soot as paraffin waxes. They also found that natural candles, in general, release fewer emissions than paraffin wax. &nbsp; <h2>Small Emissions and Little Concern</h2> We've looked at a lot of candles and a lot of concerns. When examining the body of research surrounding candle emissions, it's easy to get confused by the competing studies and conclusions. But when you boil all the information down, perhaps it isn't that confusing after all! The bottom line is that all candles, either made of natural or synthetic wax, release chemicals into the air as they burn. The question lies in whether the amount of chemicals released is or could be dangerous to your health. The answer is that unless you go out of your way to use candles unsafely (i.e., using lots of candles in a small space without ventilation), you will probably never notice any health effects. Much like anything else, exposure to too much candle soot can be harmful, but the likelihood of this happening is minimal. If you are worried about these emissions or the usage of synthetic products, many natural alternatives produce fewer emissions. The question of what candle to use ultimately comes down to your comfort, not what is safe. Any candle you use will be fine, but if you find yourself more comfortable using natural wax, then you should; if you don't mind synthetic wax, that's fine, too, because, at the end of the day, candles aren't bad for your lungs.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/candles.png</images> <url>https://topdoctormagazine.com/issues/are-candles-bad-for-your-lungs/</url> </article> <article> <ID>27112</ID> <title>What Seasonal Affective Disorder (SAD) Is and How To Combat It</title> <publishDate>2022-12-07 22:00:12</publishDate> <description><div class="et_pb_section et_pb_section_290 et_section_regular" > <div class="et_pb_row et_pb_row_292"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_293 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_131 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_393 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_394 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_395 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_298 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As the leaves turn red and the wind grows colder, many of us look forward to the holiday season. But for some of us, the colder weather turns the end-of-year festivities into a time of isolation or depression. This condition is called Seasonal Affective Disorder, where the change in season causes a change in mood for the worse. Seasonal Affective Disorder does not have to ruin every holiday season. Making lifestyle changes to combat the causes of seasonal affective disorder could help you improve your mood and rediscover your holiday cheer. &nbsp; <h2>What Is Seasonal Affective Disorder?</h2> Seasonal Affective Disorder (SAD), also called seasonal depression, is similar to other forms of depression in that it affects your <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">daily life and negatively impacts your mood.</a> What makes it different from other forms of depression is that Seasonal Affective Disorder is triggered by the change in weather between seasons, especially at the start of fall. &nbsp; <h3>Seasonal Affective Disorder Causes</h3> As summer transitions to fall, the sun starts setting earlier and the weather gets colder, causing people to stay indoors more. These factors reduce exposure to daylight, disrupting the body's natural systems for controlling mood and causing seasonal depression. Less daylight interferes with your circadian rhythm and your body's production of serotonin and melatonin, worsening your sleep schedule and mood. &nbsp; <h3>Seasonal Affective Disorder Symptoms</h3> Seasonal Affective Disorder has a lot of overlap with the symptoms of depression. Common <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">mood symptoms</a> of seasonal depression include: <ul> <li style="font-weight: 400;" aria-level="1">Anxiety. </li> <li style="font-weight: 400;" aria-level="1">Sadness. </li> <li style="font-weight: 400;" aria-level="1">Feelings of worthlessness or irritation.</li> <li style="font-weight: 400;" aria-level="1">Thoughts of death or suicide. </li> </ul> Physical symptoms of seasonal depression include: <ul> <li style="font-weight: 400;" aria-level="1">Extreme fatigue.</li> <li style="font-weight: 400;" aria-level="1">Heavy limbs. </li> <li style="font-weight: 400;" aria-level="1">Diet changes such as carbohydrate cravings. </li> <li style="font-weight: 400;" aria-level="1">Weight gain. </li> </ul> &nbsp; <h2>Who Is Most Likely To Get Seasonal Affective Disorder? </h2> Several <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener">risk factors</a> increase your likelihood of experiencing Seasonal Affective Disorder. A family history of seasonal depression, having preexisting symptoms of depression, living far from the equator and having low vitamin D levels increase your risk of SAD. If you do experience Seasonal Affective Disorder, you are far from alone. SAD affects <a href="https://healthmatters.nyp.org/what-to-know-about-seasonal-affective-disorder/" target="_blank" rel="noopener">10 million Americans</a>. The condition most commonly starts in the age range of 18 to 35 and is four times more common in women than men. &nbsp; <h2>How Do I Know if I Have Seasonal Affective Disorder?</h2> Ruling out alternative causes of depression is the most straightforward way to tell if you have Seasonal Affective Disorder. Some <a href="https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression" target="_blank" rel="noopener">essential questions to ask yourself to determine</a> if you have SAD are: <ul> <li style="font-weight: 400;" aria-level="1">Whether you have the symptoms of major depression or not. </li> <li style="font-weight: 400;" aria-level="1">Whether the symptoms have occurred during a particular season for at least two consecutive years or not. </li> </ul> If the answers to those questions are yes, you may be dealing with SAD. &nbsp; <h2>How Do You Treat Seasonal Affective Disorder? </h2> You don't necessarily need to go to a doctor or start an exhaustive medication regime to treat your SAD. &nbsp; <h3>Vitamin D for Seasonal Depression</h3> Vitamin D is a common over-the-counter treatment method for Seasonal Affective Disorder. There is some evidence from patients who tested low in vitamin D that supplements helped alleviate their symptoms. However, the effectiveness of vitamin D in treating seasonal depression is <a href="https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/" target="_blank" rel="noopener">not proven by experts</a>. &nbsp; <h3>Light Therapy for Seasonal Affective Disorder</h3> Light therapy treats seasonal depression by providing more light to the patient, usually with a box emitting light that mimics the light in the sky shortly after sunrise. By emitting this light, the box exposes you to the light you would normally experience during warmer months, all while eliminating any risks of skin cancer or sunburns from the harsh UV light emitted by the sun. This form of treatment is <a href="https://healthmatters.nyp.org/what-to-know-about-seasonal-affective-disorder/" target="_blank" rel="noopener">the most effective and studied treatment</a> for seasonal affective disorder. &nbsp; <h3>Exercise for Seasonal Affective Disorder</h3> Exercise is an effective way to boost your mood and combat any form of depression, seasonal or otherwise. While exercising, your body releases endorphins, improving your body's mood and reducing pain. Exercise can also help boost your metabolism, raise self-esteem, reduce anxiety and improve your sleep to make you feel healthier overall. &nbsp; <h3>Keep a Healthy Sleep Schedule</h3> Keeping a regular sleep schedule is a critical part of fighting seasonal depression. Sleeping too much can compound any symptoms of depression. Try to go to sleep and wake up at the same time to establish a regular schedule. &nbsp; <h2>When Should You See a Specialist? </h2> Certain instances of Seasonal Affective Disorder call for a visit to a specialist. Some <a href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" rel="noopener">complications of SAD</a> include: <ul> <li style="font-weight: 400;" aria-level="1">Social withdrawal. </li> <li style="font-weight: 400;" aria-level="1">Work or school problems. </li> <li style="font-weight: 400;" aria-level="1">Substance abuse. </li> <li style="font-weight: 400;" aria-level="1">Anxiety. </li> <li style="font-weight: 400;" aria-level="1">Eating disorders. </li> <li style="font-weight: 400;" aria-level="1">Suicidal thoughts.</li> </ul> Another reason to see your doctor is if one of the above mentioned treatments does not work for you. In that case, it may be worth talking to your doctor about <a href="https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/" target="_blank" rel="noopener">using antidepressants</a>. Be sure to clear antidepressant usage with a specialist beforehand. &nbsp; <h2>Seasonal Affective Disorder Is a Real and Serious Condition</h2> Just because the weather gets colder doesn't mean your mood has to get darker! Seasonal Affective Disorder is a serious condition that can dampen even the brightest holiday spirits. You can treat SAD by addressing the underlying causes and developing healthy habits. Expose yourself to as much light as possible, exercise regularly and maintain a healthy sleep schedule to limit the symptoms of Seasonal Affective Disorder and reclaim your holiday joy!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/sad.png</images> <url>https://topdoctormagazine.com/issues/what-seasonal-affective-disorder-sad-is-and-how-to-combat-it/</url> </article> <article> <ID>27105</ID> <title>How To Change Your Circadian Rhythm</title> <publishDate>2022-12-06 21:41:10</publishDate> <description><div class="et_pb_section et_pb_section_291 et_section_regular" > <div class="et_pb_row et_pb_row_293"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_294 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_132 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_396 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_397 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_398 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_299 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Have you ever flown outside your time zone and felt groggy? Or maybe you've had a day where your body felt sluggish? That's not your imagination, but your body's clock, the circadian rhythm, out of sync with your schedule or surroundings. &nbsp; <h2>What Is the Circadian Rhythm?</h2> The circadian rhythm is your body's clock that <a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener">controls various processes</a> in the body, ranging from sleep to appetite and even hormone release. It is the result of a cluster of 20,000 nerves in the hypothalamus of your brain called the suprachiasmatic nucleus. These neurons trigger the release of various hormones, such as melatonin, to keep your body energized during the day and help it sleep at night. This release and regulation of hormones creates your body's daily cycles, some of which you've probably noticed yourself. You might find that you have more energy during a particular time in the day or generally get hungry at the same time each day. The consistency of such feelings is thanks to your body's internal regulation of its circadian rhythm. &nbsp; <h2>Why the Circadian Rhythm Is Important</h2> Your circadian rhythm is important because it controls almost every part of your day regarding your body's energy and regulatory functions. When that rhythm gets disrupted, it affects your body's delicate balance. For example, if you have a hard time sleeping regularly, then your <a href="https://health.clevelandclinic.org/how-to-reset-circadian-rhythm/" target="_blank" rel="noopener">hunger</a> can be adversely affected, either through a disruption of your appetite or of the times when you are hungry. Besides your hunger, these disruptions can also increase the risk of <a href="https://www.webmd.com/sleep-disorders/find-circadian-rhythm" target="_blank" rel="noopener">severe conditions</a> such as diabetes, obesity and depression. Disruptions to your rhythm can also <a href="https://health.clevelandclinic.org/how-to-reset-circadian-rhythm/" target="_blank" rel="noopener">unbalance your energy cycles</a>, making it harder to fall asleep and wake up. In addition, your energy levels will be disrupted during the day; therefore, focusing on tasks and maintaining energy in the middle of the day will become challenging. This lack of energy will only worsen as the day continues, and you can experience problems staying awake in the evening as your body tries to adjust its disrupted rhythm. &nbsp; <h2>How Your Circadian Rhythm Can Be Disrupted </h2> The circadian rhythm can be disrupted in various ways. One disruption you're likely familiar with is <a href="https://www.risescience.com/blog/reset-circadian-rhythm#reset" target="_blank" rel="noopener">jet lag</a>. The change in time zones can confuse your circadian rhythm by giving it light and schedule signals different from expectations. Likewise, daylight savings has a similar effect on your rhythm. Your rhythm is also easily affected by forcibly changing your sleep schedule. Whether changing from a day to a night shift, disrupting your sleep schedule through medications or alcohol or even just not having a consistent bedtime, keeping your body from sleeping and rising at consistent times can be very disruptive. &nbsp; <h2>Can You Reset Your Circadian Rhythm?</h2> You can reset or alter your circadian rhythm by adjusting your habits. If you're not a morning person, but your job requires you to get up early, you can alter your circadian rhythm to help you become an early bird. But to achieve that, you first have to compare your natural rhythm with the desired patterns, like having more energy in the morning or being able to work at night. &nbsp; <h2>How Do You Change Your Circadian Rhythm?</h2> &nbsp; <h3>Supplements</h3> You can use certain supplements to <a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener">improve your body's melatonin production</a>, the hormone responsible for regulating your sleep schedule. These melatonin supplements could help you fall asleep faster and facilitate your circadian rhythm transition. Speak to your doctor before taking such supplements. &nbsp; <h3>Caffeine </h3> Caffeine is another method you can use to alter your circadian rhythms. It can effectively give your body an extra push when it feels low on energy, causing an <a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener">influx of energy</a> that ignores your body's natural circadian energy rhythm. Caffeine can be very effective in the short term, but it often takes a long time for your body to fully remove it from the system. &nbsp; <h2>How To Naturally Reset Your Circadian Rhythm</h2> &nbsp; <h3>Light Exposure</h3> Light exposure is the most effective way to modify your circadian rhythm. You can utilize this fact in two ways. First, <a href="https://www.sleepcycle.com/circadian-rhythm/how-to-use-light-to-reboot-your-circadian-rhythm/" target="_blank" rel="noopener">spend time outside</a> when you want to be awake. Exposing yourself to natural light can kick your circadian rhythm into its alert setting. Second, <a href="https://www.sleepcycle.com/circadian-rhythm/how-to-use-light-to-reboot-your-circadian-rhythm/" target="_blank" rel="noopener">create a very dark environment</a> when you want to sleep. &nbsp; <h3>Exercise</h3> <a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener">Exercise</a> is another excellent way to reset your circadian rhythm by improving your sleep schedule and making it easier to fall asleep. However, it is worth noting that exercising within two hours of going to bed could harm your sleep, so make sure to exercise an adequate number of hours before your usual sleep time. &nbsp; <h3>Meal Times </h3> <a href="https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm" target="_blank" rel="noopener">Moving around your meal times</a> will adjust the periods in the day when you feel the most or least energized. Try altering your meal times and see if you can find an energy schedule that works best for you. &nbsp; <h2>How Long Does It Take To Fix Your Circadian Rhythm?</h2> How long these methods will take to change your circadian rhythm depends mainly on how dedicated you are to pursuing them. Much like any new habit, it can take time for your body to adjust to its new schedule. Depending on how significant a schedule change you are making, you can anticipate it to take somewhere between <a href="https://www.risescience.com/blog/reset-circadian-rhythm#how" target="_blank" rel="noopener">a few days to a few weeks</a> to fully change your rhythm. &nbsp; <h2>Closing Remarks On Altering Circadian Rhythms </h2> Your body likes patterns and routines that it can anticipate. To feel the healthiest and most energized you can, you either have to support that rhythm with a regular sleep schedule and patterns or adjust it to fit your lifestyle. What you cannot do is ignore your natural rhythms. Doing so risks several serious health effects and will leave you feeling sluggish and exhausted. So the next time you feel groggy, maybe check to see how well your internal clock is ticking and think about giving it a tune-up!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/change.png</images> <url>https://topdoctormagazine.com/issues/how-to-change-your-circadian-rhythm/</url> </article> <article> <ID>27098</ID> <title>Vision and Innovation: An Interview With Dr. Peter Michael, MD-MBA</title> <publishDate>2022-12-05 21:23:12</publishDate> <description><div class="et_pb_section et_pb_section_292 et_section_regular" > <div class="et_pb_row et_pb_row_294"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_295 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_133 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_399 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_400 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_401 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_300 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"Who wants to be basic when you can be better?" says Dr. Peter Michael. TopDoc Clinics has gained a member who brings his unique vision to the team. Dr. Peter Michael, MD-MBA, is excited to improve his patients' lives as he adds his significant contributions to an extraordinary group of medical innovators. "With TopDoc, I want to combine regenerative medicine, anti-aging, oral and IV vitamin supplementation and procedures that prevent injuries. We can combine all that with the physical therapy program and add ozone therapy, cryotherapy, hyperbaric chamber and anti-aging protocols, which I design. People can get medications delivered straight to the house," he shared. This is just a glimpse into his vision. Dr. Michael clearly sees the vast potential of TopDoc Clinics. &nbsp; <h2>A Straightforward Career Path</h2> &nbsp; <h3>Inspiration</h3> Miami has always been Dr. Michael's home, and he's wanted to be a doctor since childhood. "My mom was an internal medicine physician, and I loved how her patients absolutely adored her," Dr. Michael recalled. "My dad was a veterinarian. When I was about three, I saw them getting so many Christmas presents. So I thought that if you become a doctor, you'd get way more presents!" Beyond all those presents, his interest was solidified as he saw firsthand the love his parents had for their professions. "It gave them so much joy, which led me down this path," he shared. &nbsp; <h3>All in Miami</h3> Dr. Michael grew up, went to college, attended medical school and completed his residency all in Miami. In fact, he had only applied to the University of Miami. He'd received letters from other schools, including Ivy League schools, but Miami remained the place for him. "I knew where I wanted to go. I love this city so much that I consider it my own! I know so many people here, and I've developed a large network with many connections that I use to help other people," he explained. It was a fellowship with one of the world's leading experts in musculoskeletal ultrasound, Dr. Marco Bodor, that temporarily pried Dr. Michael from Miami and landed him in Napa Valley, California. It was an opportunity he could not ignore. &nbsp; <h3>The MD-MBA Program</h3> In medical school, Dr. Michael helped create an <a href="https://premedplug.com/md-mba/" target="_blank" rel="noopener">MD-MBA program</a>. He and one other student became the first to enroll in it. "We helped formulate the idea of a dual program. They called us Adam and Eve," he shared. This dual-degree program adds management, operations, finance and economics knowledge in a medical setting. Typically, a student first gets admitted to medical school and then applies to the MBA program. The program usually takes five years to complete. "It was a phenomenal experience. I love networking, so I met a lot of people," Dr. Michael said. "I did a two-year MBA in one year. You're with the regular students Monday through Friday, then once a month, you're with the execs 8:00 to 5:00 on Friday, Saturday and Sunday. I was there with my bosses and the hospital CEOs." &nbsp; <h3>TopDoc Clinics</h3> <a href="https://topdocclinics.com/about-us/" target="_blank" rel="noopener">TopDoc Clinics</a> offers a wide range of medical services, from urgent and family care to restorative and cosmetic treatments. Member providers are among the best in their specialties and are known for their innovation and forward-thinking. Dr. Michael first connected with TopDoc about four years ago and later met them again at a conference. "I had a table there. I created an abdominal waist belt that develops your abs and helps regenerate healing and pain. We visited each others' booths and found a lot of synergy between us. They invited me to join them," he shared. &nbsp; <h3>An Ambitious Vision</h3> "TopDoc has amazing engagement and relationships with products and development," Dr. Michael observed. "I would love to lead them into the future of regenerative medicine, which includes stem cells and platelet-rich plasma, for injuries to shoulders, knees and hips. In addition, I want to do preventative medicine, which includes anti-aging medicine." These are things that people don't usually get, because other doctors often don't know about them. "If doctors don't know, they can't teach their patients about it. I want to do a lot of anti-aging with them. And that includes processes and treatments to extend people's lives and make them more fruitful," he shared. Dr. Michael points out that it's not just a physical issue. "Nobody wants to feel tired, sad or lazy. It really can lead to depression," he explained. Dr. Michael's vision goes even further. "I've created a plan to look closely at a person's whole body. It's a starting point, taking a step back, looking at the person as a whole and getting a complete lab analysis — sugar level, blood pressure, lipids, hormones and more. Then, we'll know what to treat. We can teach people to live at the optimal level," he explained. Dr. Michael envisions TopDoc connecting its diverse, high-quality services to ensure the best for each patient. "Everything is connected. I want all providers to know what the others are offering. I want the left hand to know what the right hand is doing. I want all the doctors to communicate and understand what that patient is getting and doing," he said. &nbsp; <h3>Including Technology</h3> "I also want to integrate technology, like wearable devices for monitoring and actionable data," Dr. Michael added. "They give us a plethora of data, way more than a patient can. We can have the data before the patient's appointment." Furthermore, the data can be stored in a cloud and presented in graphs that patients can place in a digital folder. &nbsp; <h2>A Great Partnership</h2> Dr. Michael sees a wide range of opportunities for partnering up with TopDoc Clinics. And he can make it happen. "I want to create the Avengers of TopDoc! I want to have the best doctors in their specialties come together to bring something amazing. And then I want to replicate that," he concluded.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/Dr.-Peter-Michael.png</images> <url>https://topdoctormagazine.com/issues/vision-and-innovation-an-interview-with-dr-peter-michael-md-mba/</url> </article> <article> <ID>27092</ID> <title>How Pets Lower Chances of Allergies for Kids</title> <publishDate>2022-12-02 21:02:36</publishDate> <description><div class="et_pb_section et_pb_section_293 et_section_regular" > <div class="et_pb_row et_pb_row_295"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_296 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_134 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_402 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_403 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_404 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_301 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Allergies are one of the worst things about spring, especially for parents trying to help their kids stay sane amidst the constant sniffling, sneezing, itching and coughing. They have the potential to ruin the advent of spring and cause children to avoid furry friends for fear of getting a stuffy nose or itchy eyes. However, as strange as it may sound, recent research indicates that pets could be an effective way to prevent children from developing allergies! &nbsp; <h1>What Causes Allergies?</h1> &nbsp; <h2>Children's allergies </h2> No, it's not your imagination; allergies are becoming increasingly common and have been on the rise since the <a href="https://www.newscientist.com/article/2188610-the-more-pets-you-meet-as-a-baby-the-lower-your-risk-of-allergies/#:~:text=Pets%20really%20do%20seem%20to,from%20allergies%20later%20in%20childhood" target="_blank" rel="noopener">20th century</a>. In children, they are often <a href="https://www.cedars-sinai.org/health-library/diseases-and-conditions---pediatrics/a/allergies-in-children.html#:~:text=Key%20points%20about%20allergies%20in%20children&amp;text=Allergic%20reactions%20are%20often%20caused,blood%20tests%2C%20or%20challenge%20tests" target="_blank" rel="noopener">caused by</a> various forms of tree and grass pollen, molds, dust mites, animal dander, foods, medicines and bee stings. Just as various as the allergy causes are the <a href="https://www.cedars-sinai.org/health-library/diseases-and-conditions---pediatrics/a/allergies-in-children.html#:~:text=Key%20points%20about%20allergies%20in%20children&amp;text=Allergic%20reactions%20are%20often%20caused,blood%20tests%2C%20or%20challenge%20tests" target="_blank" rel="noopener">symptoms</a> they produce, such as: <ul> <li style="font-weight: 400;" aria-level="1">Sneezing; </li> <li style="font-weight: 400;" aria-level="1">Stuffy noses; </li> <li style="font-weight: 400;" aria-level="1">Red and itchy skin around the eyes; </li> <li style="font-weight: 400;" aria-level="1">Asthma symptoms like coughs. </li> </ul> Most significantly, allergies can cause <a href="https://www.cedars-sinai.org/health-library/diseases-and-conditions---pediatrics/a/allergies-in-children.html#:~:text=Key%20points%20about%20allergies%20in%20children&amp;text=Allergic%20reactions%20are%20often%20caused,blood%20tests%2C%20or%20challenge%20tests" target="_blank" rel="noopener">anaphylaxis</a> when children are exposed to an allergen they are severely allergic to. The symptoms of anaphylaxis are: <ul> <li style="font-weight: 400;" aria-level="1">Difficulty breathing; </li> <li style="font-weight: 400;" aria-level="1">Vomiting; </li> <li style="font-weight: 400;" aria-level="1">Fainting. </li> </ul> Anaphylaxis is much more than a mere allergic reaction; it is a life-threatening condition that must be treated in kind. So, while most children's allergies result in coughs, they can, in some instances, be life-threatening. For most, however, children's allergies aren't severe, and home remedies often are an easy, cost-efficient and effective way to provide relief. Regarding chronic or severe allergies, doctors will often <a href="https://www.healthline.com/health/natural-remedies-childrens-allergies#natural-remedies-for-skin" target="_blank" rel="noopener">prescribe medication and over-the-counter antihistamine</a> creams and lotions as the first line of defense. At home, you can apply cool, <a href="https://www.healthline.com/health/allergies/ragweed#treatment" target="_blank" rel="noopener">wet cloths or add oatmeal or baking soda</a> to your child's bath to treat skin conditions. For sinus irritation and congestion from pollen, breathing <a href="https://www.healthline.com/health/natural-remedies-childrens-allergies" target="_blank" rel="noopener">steam from a bowl of warm water</a> can help relax and relieve the sinuses. Lastly, for an upset stomach, the first step is adjusting the diet to give your stomach a break. When feeling sick, try a <a href="https://www.healthline.com/health/natural-remedies-childrens-allergies" target="_blank" rel="noopener">bland diet</a> of foods like rice, bananas and applesauce. Then, ensure you're drinking lots of water and minimizing strong scents contributing to a nauseous stomach. However, these remedies are only so effective. Instead, the best home remedy is early prevention. That is where the power of pets to prevent allergies comes in. &nbsp; <h2>How Do Pets Reduce Allergies in Kids? </h2> Strangely enough, the fact that pets cause allergies in adults is why they can help prevent allergies in kids. Pets often carry things that can spark an allergic reaction, like their dander. But in addition to their dander, pets also commonly carry <a href="https://www.newscientist.com/article/2188610-the-more-pets-you-meet-as-a-baby-the-lower-your-risk-of-allergies/#:~:text=Pets%20really%20do%20seem%20to,from%20allergies%20later%20in%20childhood" target="_blank" rel="noopener">microbes</a> that stimulate our immune systems to learn how to better prepare for allergen exposure. This is why having a friendly pet at home is about more than just having a playmate for your kid. Pets have been found to help <a href="https://www.newscientist.com/article/2188610-the-more-pets-you-meet-as-a-baby-the-lower-your-risk-of-allergies/#:~:text=Pets%20really%20do%20seem%20to,from%20allergies%20later%20in%20childhood" target="_blank" rel="noopener">prevent children</a> from developing allergies, asthma or even eczema as they get older. Several studies have backed this assertion. For example, a <a href="https://www.newscientist.com/article/2188610-the-more-pets-you-meet-as-a-baby-the-lower-your-risk-of-allergies/#:~:text=Pets%20really%20do%20seem%20to,from%20allergies%20later%20in%20childhood" target="_blank" rel="noopener">study of 1029 children</a> found that 49% of those without pets in the home during early childhood had allergies, while 43% of those with one pet had allergies and only 24% of those with three pets had allergies. This study indicates a positive relationship between having pets at home and reducing the chance of your child developing allergies. Additionally, this study indicates what the researchers term a <a href="https://www.newscientist.com/article/2188610-the-more-pets-you-meet-as-a-baby-the-lower-your-risk-of-allergies/#:~:text=Pets%20really%20do%20seem%20to,from%20allergies%20later%20in%20childhood" target="_blank" rel="noopener">dose-dependent</a> relationship, meaning that the more a child is exposed to pets, the more likely they are not to develop allergies. That's why having more pets at home significantly reduces the likelihood of allergies. One pet in a home has some effect, but depending on the pet's personality, the child <a href="https://www.newscientist.com/article/2188610-the-more-pets-you-meet-as-a-baby-the-lower-your-risk-of-allergies/#:~:text=Pets%20really%20do%20seem%20to,from%20allergies%20later%20in%20childhood" target="_blank" rel="noopener">may or may not be exposed to them often</a>. But with more than one pet, the chance of your child interacting with it significantly increases. This is why a child in a home with three pets is nearly 20% less likely to develop allergies than a child in a home with only one. &nbsp; <h2>How Can I Use a Pet to Keep My Kid from Having Allergies?</h2> Now that you've seen the evidence for how pets can effectively prevent allergies, you might be wondering how you can use this information to help your kids or future kids. The answer is early exposure. The earlier your children are exposed to pets, the more effective those pets will be at preventing allergy development. For example, newborns exposed to a pet were only <a href="https://www.pediatrics.wisc.edu/infants-exposed-to-dogs-less-likely-to-develop-allergic-diseases/#:~:text=Research%20at%20the%20Department%20of,Dad%2C%20brother%2C%20or%20sister" target="_blank" rel="noopener">12% likely</a> to develop a form of eczema and 19% to develop wheezing by their third birthday. Moreover, researchers are increasingly asserting that pet exposure is critical to your child's development of a robust immune system. In particular, researchers are focusing on how dogs impact the <a href="https://www.pediatrics.wisc.edu/infants-exposed-to-dogs-less-likely-to-develop-allergic-diseases/#:~:text=Research%20at%20the%20Department%20of,Dad%2C%20brother%2C%20or%20sister" target="_blank" rel="noopener">early development of children's immune systems</a> shortly after birth. Their results could shed light on how important having a pet is for strengthening your child's immune system. &nbsp; <h2>A Parting Reminder</h2> Dogs, cats and other pets might not be the allergy magnets some people think they are. In fact, our furry friends might be the key to developing healthy immune systems that minimize allergies as kids grow up! So, if you're looking to keep your child strong, healthy and allergy-free as they grow up, consider adding an animal friend or two to your home. Not only will they keep your kid company and provide a great playmate, but they might also keep the sniffles, itches and sneezes at bay!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/12/Allergies.png</images> <url>https://topdoctormagazine.com/issues/how-pets-lower-chances-of-allergies-for-kids/</url> </article> <article> <ID>27059</ID> <title>Restoring Vitality With Regenerative Medicine: An Interview With Dr. Hassan Bennani, MD</title> <publishDate>2022-11-29 10:50:07</publishDate> <description><div class="et_pb_section et_pb_section_294 et_section_regular" > <div class="et_pb_row et_pb_row_296"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_297 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_135 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_405 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_406 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_407 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_302 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"Aging is just a process. The cells in our body are not programmed to age and die. Aging happens when the cells malfunction. We can prevent all this," said Dr. Hassan Bennani, MD.  Dr. Bennani is currently the Founder, <a href="https://www.lbl-holding.com/" target="_blank" rel="noopener">CEO and Board Member of LBL</a>, an organization that conducts clinical research and provides protocols for regenerative therapy. For the past 9 years, he has studied and researched the human body's ability to regenerate and repair itself.   "The first year, I traveled all around the world to conferences. I wanted to meet face-to-face with every scientist talking about the topic. I went to Asia because they are advanced in all regenerative medicine. There are societies around the world for this. People are really getting into it. It's the future of medicine," he explained.   <h2>What Is Regeneration?</h2> "Regeneration is the ability to regrow damaged or missing body parts — a hand, leg, nose, ear," Dr. Bennani explained.  Some species, like salamanders or starfish, can regrow major body parts. Humans, however, are more limited in their ability to regenerate. Our skin, the body's largest organ, does regenerate to some extent, as we've all seen after a cut or a scraped knee. You can donate part of your liver, and it will regrow. Your foot? Not so much.  The areas of our bodies capable of regrowth contain substantial amounts of stem cells.   "We are born with approximately 80 million stem cells. Their principal function is to signal to the other cells to auto-repair," Dr. Bennani shared.  Unfortunately, the auto-repair process doesn't occur in body parts without or with too few stem cells. Also, as we grow older, the body faces slower regeneration capabilities and degenerative diseases, such as diabetes, multiple sclerosis and rheumatoid arthritis, paving the way for the aging process to take over.  "When we are young, we look younger because the cells are able to auto-repair quickly. We don't have much damage to repair, so the demand is not as high," he explained.   &nbsp; <h2>Preparing for Stem Cells</h2> "I've heard people say that they got stem cell injections, but nothing happened," Dr. Bennani shared.   Their treatment failed because a critical step was skipped: preparation. There is more to stem cell treatments than simply going to the doctor and getting an injection. Stem cell treatments work by triggering the body's cells to auto-repair. But those cells must be prepared before the treatment to respond the right way.   Blood testing will be conducted prior to the stem cell treatment to ensure the stem cells will work properly. Your doctor will thoroughly assess your current condition — hormones, inflammation, insulin markers and heart, kidney and liver function. The results will help identify what needs to be addressed before the stem cell procedure.  "If you want a successful treatment, you must prepare your body at the cellular level," Dr. Bennani said. "Preparation will dictate the success of the treatment."   That preparation may even include other regenerative treatments. Depending on what needs repair, a patient may receive one or more of the following therapies: <ul> <li style="font-weight: 400;" aria-level="1">Red light.</li> <li style="font-weight: 400;" aria-level="1">Hyperbaric oxygen.</li> <li style="font-weight: 400;" aria-level="1">Ozone.</li> <li style="font-weight: 400;" aria-level="1">Vitamin IV.</li> <li style="font-weight: 400;" aria-level="1">Electromagnetic Field Therapy.</li> </ul> Dr. Bennani explained that senescent cells — i.e., involved in the aging process — need to be removed, and the cells need to be detoxified before the procedure. It's similar to cleaning a wound before adding medication and bandages so the wound will heal properly. The preparation phase can take a month or two, so the process should not be sold as a quick fix.  "This is not just about injections. This is a protocol–testing, preparation, then stem cells," Dr. Bennani explained.</div> </div><div class="et_pb_module et_pb_image et_pb_image_3"> <img src="https://topdoctormagazine.com/wp-content/uploads/2022/11/IMG_1567.jpeg.jpg" alt="" title="IMG_1567.jpeg" class="wp-image-27062" /> </div><div class="et_pb_module et_pb_text et_pb_text_303 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>About Stem Cells</h2> Stem cells are the <a href="https://www.oasis-therapeutics.com/stem-cell-science" target="_blank" rel="noopener">precursors of every kind of cell in the body</a>. They make it possible for the body to continuously replace aging and dying cells, which is why they are central to the practice of regenerative medicine.   "Stem cells," Dr. Bennani explained, "do their job by communicating to other cells. We call them signaling cells. They hover in the blood and look for an organ in distress. They go there and signal the cells to auto-repair."  Stem cells for regenerative medicine can come from several sources, although, in the past, they have faced public scrutiny over the belief that they originated from fetal tissue.   "We don't touch embryos," Dr. Bennani assured.  The best source of stem cells is blood from the umbilical cord and placenta. They are harvested after the cord and placenta have already been removed, without affecting the mother or child, therefore preventing the tissue from being wasted.  "These cells can be given to any other human, and there is no rejection. They are the most potent cells," Dr. Bennani explained.  It's also possible to use the patient's own stem cells, although they cannot be shared with another patient. The cells reflect the condition of the body they came from.  "If you are 75 years old, the cells will reflect your age," Dr. Bennani said.  In some cases, therefore, cord or placenta blood cells may be the best alternative for research and treatment.  &nbsp; <h2>Regenerative Medicine and Degenerative Disease</h2> The difference between traditional and regenerative medicine lies in their approach to recovery. Traditional medicine treats degenerative diseases with medications and surgery. Regenerative medicine, however, does not address the disease directly. Instead, it gives the body the ability to auto-repair. That is why degenerative diseases such as arthritis, heart disease, diabetes, Alzheimer's, Parkinson's and multiple sclerosis show a better response to regenerative medicine.   "All those conditions will benefit from stem cells. This is well documented in supporting publications. For diabetes, the cells we repair help the body regain its ability to secrete insulin," Dr. Bennani explained.  &nbsp; <h2>Regenerative Medicine and Anti-Aging</h2> Anti-aging is more about how you feel on the inside than how you look on the outside. It's about regaining your body's ability to function normally and repair itself.  It's important to note, however, that anti-aging treatment is not a quick, one-time thing. Instead, it starts with extensive testing and then continues with a minimum six-month protocol.   "If you have a younger heart," Dr. Bennani explained, "it (i.e., regenerative medicine) will work much better. If you have everything in better condition, you are going to feel younger because you have more energy. You can sleep, fight diseases and heal much better."  &nbsp; <h2>Working With Traditional Medicine</h2> Because of the effectiveness of the regenerative treatment, the patient may find that they need less medication. But that is left to the primary care doctor to determine.  "We never ask patients to stop or change their medical treatments. Never," Dr. Bennani assured.   More doctors are becoming educated about regenerative medicine.   "We learn by going to conferences and searching online for publications. At conferences, you meet colleagues who tell you about the experience. And maybe you try either on yourself or one patient," he shared.  &nbsp; <h2>The Future of Regeneration</h2> While still not taught in medical schools, regenerative medicine sparks the interest of a growing number of physicians. As evidence of positive results adds up, they understand what regenerative medicine can potentially do for their patients. Its benefits are not here to replace but to work in harmony with traditional medicine.  More education is still needed, however. Many doctors do not know about the preparation needed to ensure successful stem cell treatments.   “Most just give patients the injections,” Dr. Bennani said.   If that were all that was needed, it would be great to market this as a quick fix that would keep patients coming back. But injections alone will not work, and patients will have no reason to return. These doctors need to understand the longer-term preparation required.   “I was once at a conference with about 500 doctors, and all they cared about was giving injections. I took the microphone and gave a talk about how to do it the right way. Some were concerned about patients returning when the protocol was stretched to a longer time period. But patients will return in six months because they will see that they are improving” Dr. Bennani explained.  Regenerative medicine is becoming one of the most published areas in medicine. Big institutions are conducting studies, and the FDA is pushing for clinical trials.   So what should people do if they are considering regenerative medicine?  "They need to learn and research the doctors that are doing it. For how long? What is their experience? What do other patients say? Look at their websites. There are centers all over the country," Dr. Bennani recommended.  This field is the future of medicine.   "If we can prevent disease and heal our bodies from the inside," Dr. Bennani said, "we can aspire to live a much better life." </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Dr.-Hassan-Bennani.png</images> <url>https://topdoctormagazine.com/issues/restoring-vitality-with-regenerative-medicine-an-interview-with-dr-hassan-bennani-md/</url> </article> <article> <ID>27052</ID> <title>7 Healthy Living Tips for the Holidays</title> <publishDate>2022-11-28 10:45:27</publishDate> <description><div class="et_pb_section et_pb_section_295 et_section_regular" > <div class="et_pb_row et_pb_row_297"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_298 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_136 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_408 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_409 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_410 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_304 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The crunch of the leaves under your feet and the smell of pumpkin spice wafting out from your nearest coffee shop is a sure sign that the holidays are near! Each holiday season, traditions, nostalgia and excitement fill the air, and temptation often gets the upper hand. Looking after your mind, body and soul can be daunting when you're up against rich Thanksgiving meals, boozy end-of-year parties and all the series you still need to catch up on. Poor choices and impulsive decisions do not have to put a damper on your holiday. So what if you could "have your cake and eat it too" using a few healthy holiday tips this coming festive season? &nbsp; <h2>1. Set Clear Work-Life Boundaries</h2> A <a href="https://news.gallup.com/poll/180335/taking-regular-vacations-may-help-boost-americans.aspx" target="_blank" rel="noopener">Gallup-Healthways Well-Being Index</a> score states that Americans who take regular trips have better well-being than those who do not across all most income groups. A pro mental health tip for the holidays is to take time off. This approach goes hand in hand with setting clear boundaries for yourself and your boss. A <a href="https://www.ustravel.org/press/study-record-768-million-us-vacation-days-went-unused-18-opportunity-cost-billions" target="_blank" rel="noopener">U.S. Travel Association study</a> found that a staggering 768 million vacation days went unused in 2018. Setting boundaries allows you to distinguish where your work life starts and ends. Absence does make the heart grow fonder. Remember your first month at a new job? Do you recall the energy and go-getting mentality you had? You can have that back by giving yourself the space to return to the center. Allow yourself the time to find purpose and meaning amid all the chaos life brings. Chronically overworking yourself leads to a foray of different physical and mental issues. <a href="https://www.sciencedirect.com/science/article/pii/S0160412021002208" target="_blank" rel="noopener">The World Health Organization</a> (WHO) published a study stating that overworking was linked to 745,000 deaths yearly from stroke and heart disease. Boundaries are healthy and an excellent tool for prioritizing your mental health. &nbsp; <h2>2. Reinvent Holiday Meals</h2> It often feels as though nothing beats those old family recipes passed down from one generation to the next. Whether your favorite is sticky, sweet pecan pie or thick, flavourful gravy, these meals can often be high in sugar, salt and calories. The <a href="https://caloriecontrol.org/stuff-the-bird-not-yourself-how-to-deal-with-the-3000-calorie-thanksgiving-meal/" target="_blank" rel="noopener">Calorie Council's research</a> reveals that 3,000 calories are consumed at holiday dinners. At the same time, the <a href="https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf" target="_blank" rel="noopener">U.S. Department of Agriculture (USDA)</a> dietary guidelines stipulate that daily calorie intake should be between 1,600 and 3,000 calories. Not every meal can be perfectly healthy, but there are many ways to tweak and tinker with your favorite dishes to have a healthier holiday. Sticking to homemade recipes means ensuring each ingredient that goes into your dish. You can regulate salt and sugar. You can do away with trans fats. According to <a href="https://www.mdpi.com/2072-6643/12/7/1955#cite" target="_blank" rel="noopener">Nutrients Journal</a>, these foods increase the risks of: <ul> <li style="font-weight: 400;" aria-level="1">Heart disease; </li> <li style="font-weight: 400;" aria-level="1">Obesity; </li> <li style="font-weight: 400;" aria-level="1">Type 2 diabetes; </li> <li style="font-weight: 400;" aria-level="1">Certain types of cancer. </li> </ul> Swapping out processed sugar for Medjool dates or fruit in desserts or thickening sauces with gluten-free or whole wheat flour without adding extra unhealthy fats are simple, healthy holiday tips that significantly impact. &nbsp; <h2>3. Holiday Meals Are About Being Satisfied, not Stuffed</h2> The goal of having a healthy holiday season is not to remove enjoyment but to savor it — overeating and ignoring your body's signals that it's full lead to feeling sick and fatigued. <a href="https://www.mdanderson.org/publications/focused-on-health/What-happens-when-you-overeat.h23Z1592202.html" target="_blank" rel="noopener">The University of Texas Cancer Center</a> explains that overindulging causes the stomach to expand, displacing and putting pressure on other organs. The body has to increase heart rate and enzyme and acid production to cope with excess food digestion, causing exhaustion and heartburn, among other adverse effects. Lunches and dinners often run late, so unhealthy snacking is an easy fix to grumbling stomachs. A great way to ensure a healthy holiday is by grabbing a healthy snack before leaving the house. Whether you're on your way to a party or going gift shopping with the family, fueling yourself with satiating food keeps your spirits and energy levels high. <a href="https://www.bbc.com/news/uk-scotland-tayside-central-49714239" target="_blank" rel="noopener">Dr. Benjamin Vincent</a> of Dundee University stated that decision-making is compromised when you are hungry, meaning you're more likely to forgo healthier choices at the holiday dinner table. Reducing portion size allows you to try a bit of everything on the menu while keeping healthy living at the core of your outlook and actions. Skipping foods you can have at any other time of the year makes space for you to enjoy the treats that are specially prepared for this time of year. &nbsp; <h2>4. Alternative Holiday Meal Ideas </h2> Who doesn't love leftovers the next day? Whether it's Halloween treats or Christmas lunch, there are healthy ways of extending the joy of the holidays without poorly impacting your health. Skip the ultra-processed Halloween candy and opt to have homemade treats in moderation. Have the turkey without the bread rolls and include colorful vegetables instead. Add the roasted potatoes to a salad or into a soup. This healthy holiday tip helps avoid food burnout and reduce waste. Healthy living is not always focused on what you can cut out. Pack your meals with wholesome add-ins to diversify the <a href="https://www.hsph.harvard.edu/nutritionsource/microbiome/" target="_blank" rel="noopener">gut microbiome</a>. Numerous healthy food alternatives and additions are accessible and pack a punch in boosting overall wellness. Foods like flax seeds and collagen powder increase nutritional value without drastically altering taste or texture. According to the <a href="https://nutrition.org/real-scoop-chia-seeds/" target="_blank" rel="noopener">American Society for Nutrition</a>, Chia seeds are a rich source of fiber, protein and omega-3 fatty acids. Adding Chia seeds or avocado to desserts will enrich the texture and provide sources of healthy fats to beef up your list of healthy holiday tips. &nbsp; <h2>5. Put Down the Bottle</h2> The holiday season boasts many a drink: mulled wine, Baileys and eggnog, to name a few. With as many alcoholic drink options as meals, the temptation to overconsume is high. Alcohol units can add up without even noticing, so keeping tabs on how much you drink could be a good practice this holiday season. According to the <a href="https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm" target="_blank" rel="noopener">CDC</a>, one drink or less per day is what you should consume to lead a healthy lifestyle. If you are prone to reckless decision-making, ensure that you have an accountability buddy. It is also wise to keep yourself in safe spaces, says <a href="https://recoverycentersofamerica.com/team-members/david-dorschu/" target="_blank" rel="noopener">David Dorschu</a>, who heads an addiction treatment program in New Jersey. A great way to minimize drinking is by finding delicious non-alcoholic alternatives. The market for non-alcoholic drinks has grown, so everyone has options. <a href="https://nielseniq.com/global/en/" target="_blank" rel="noopener">NielsenIQ</a> stated that the non-alcoholic and low alcohol market increased by 4% in 2021. So get creative with your drink choices this holiday! &nbsp; <h2>6. Fit in Healthy Holiday Activities</h2> Healthy holiday activities are a fun way of keeping things interesting, keeping you fit, and keeping your spirits up. <a href="https://www.cancer.gov/publications/dictionaries/cancer-terms/def/hormone" target="_blank" rel="noopener">Hormones</a> are chemicals responsible for emotional regulation and other bodily processes. They travel through the bloodstream from various glands all over the body, promoting positive emotions. There are <a href="https://www.parkinsonsnsw.org.au/four-happy-hormones/" target="_blank" rel="noopener">four primary "happy hormones:"</a> <ol> <li style="font-weight: 400;" aria-level="1">Dopamine: a vital component of the brain's reward system linked to experiencing pleasure.</li> <li style="font-weight: 400;" aria-level="1">Serotonin: a mood stabilizer that reduces anxiety and is responsible for regulating appetite, sleep and digestion.</li> <li style="font-weight: 400;" aria-level="1">Oxytocin: colloquially referred to as the "love hormone." It elicits feelings of trust, empathy and care.</li> <li style="font-weight: 400;" aria-level="1">Endorphins: a natural pain reliever. They release feelings of euphoria and satisfaction.</li> </ol> Healthy activities can boost the production of these hormones to make the most of the holiday season. Completing a 10-day yoga challenge or walking every morning can increase dopamine levels. Going outside and experiencing nature while hiking or swimming reduces anxiety and increases serotonin. Knowing that you don't have to put these healthy holiday tips into practice alone is a considerable comfort. Having a buddy to join in raises oxytocin levels. Have you ever heard of <a href="https://www.medicalnewstoday.com/articles/runners-high" target="_blank" rel="noopener">runner's high</a>? You can achieve it in part through the production of endorphins. If running a marathon on your holiday is too far of a stretch, other less intense workouts will achieve similar results. The holidays are a perfect time to start the kickboxing classes you've been meaning to go to or spend time exploring your neighborhood. &nbsp; <h2>7. Care for Those Around You</h2> Consumerism sweeps people up during the holiday season. According to <a href="https://www.investopedia.com/financial-edge/1012/how-much-americans-spend-on-halloween.aspx" target="_blank" rel="noopener">Investopedia</a>, Americans spent $10.14 billion on Halloween in 2021. They say that charity starts at home. You can enrich your holiday season by doing more for the elderly in your family. Among seniors' holiday health tips is confirming they stay hydrated and access food that suits their dietary requirements. Ensuring that your home is accessible and has space for the elderly to rest after long travels is essential. There are some great tools available online to assist you in discovering charities and foundations. Cooking food or donating old clothes is so appreciated by those in need. The significance of caring and giving to others during the holiday season is evident in how it affects others, but what about how it affects you? &nbsp; <h2>A Parting Reminder</h2> Ever question if holidays are good for you? Well, they can be if you swap in these healthy living tips. Whether you implement one or all of these healthy holiday tips, your efforts will be noticed. Your body will be thanking you and those around you will surely see it, too! So take these healthy holiday tips and implement them into your daily life. Who says you have to wait for the New Year to create resolutions?</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/7-healthy-living-tips.png</images> <url>https://topdoctormagazine.com/issues/7-healthy-living-tips-for-the-holidays/</url> </article> <article> <ID>27044</ID> <title>Blocking Noise, Blocking Mold, Protecting Health: An Interview with Natalia Chudy</title> <publishDate>2022-11-28 10:31:50</publishDate> <description><div class="et_pb_section et_pb_section_296 et_section_regular" > <div class="et_pb_row et_pb_row_298"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_299 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_137 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_411 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_412 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_413 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_305 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">You're sitting in a quiet room enjoying a good book, when suddenly … RRRROOOOOAAAAARRRR!! The guy next door decides to let the neighborhood know he has a motorcycle!  Unwanted noise can be a nuisance; it can disrupt your plans for sleep or relaxation. Some noise is loud, grating and lasts long enough to affect your physical and mental health. Loud noise is especially a problem in workplaces such as manufacturing plants and machine shops with loud equipment constantly running, buildings near an airport or busy highways.  Natalia Chudy is an Acoustical Consultant at Florida-based <a href="https://acoustiblok.com/acoustiblok-soundproofing-product-lines/acoustiblok-soundproofing-material/?gclid=EAIaIQobChMIgNbPz8nx-QIVTDizAB3FOAuUEAAYASAAEgJwMvD_BwE" target="_blank" rel="noopener">Acoustiblok®, Inc.</a>, which sells noise-abatement materials for businesses, schools and other organizations with loud, disruptive noises generated from the inside or the outside.   "I deal with many different types of clients and educate them on how noise affects your mental health and damages your hearing," Chudy said. "Insomnia, depression, stress, anxiety, cognitive impairment, memory loss and more."  A significant benefit of Acoustiblok products is that they do not develop mold, as other construction products can. Mold can severely affect some people with allergies and other health conditions.   "We have mold-free, sound-blocking material to reduce room-to-room noise, as well as patented mold-free ceiling tiles," she explained.   &nbsp; <h2>About Natalia Chudy</h2> Chudy has an MS (Summa Cum Laude) in Mental Health Counseling, certifications in medical sales and OSHA, and training in acoustics.  "Before this industry, I was in the medical field, working with surgeons in the ER. We were inventing new products that could be incorporated into minimally invasive surgery so patients could recover much quicker," she shared.  She learned about mold the hard way.  "Mold was something that I stumbled upon accidentally by living in hot, humid Florida in two moldy houses. I always knew that mold was a problem, but I never understood the complexity of it and how much it really affects people until then," Chudy explained.  It turned out that the products her employer, Acoustiblok, sells are mold-free, with a rating of 10, 10 being the highest achievable.  "I always explain that to customers. You get a lot of hurricane seasons, so there's a lot of rain and water damage, and basically, mold is a huge problem here in Florida," she shared.  &nbsp; <h2>The Noise Problem</h2> "I'm passionate about acoustics because I know how much noise affects people. I have a sensitivity to noises disrupting sleep, for example. Loud noises wake me up, and I can't go back to sleep," Chudy explained.  Certain noises can affect us either physically, mentally or both. Just imagine a mosquito buzzing around your ear while trying to fall asleep. It won't damage your hearing, but if you can't find it, you might lose a night of sleep and end up grumpy the next day.   Constant high-decibel noise in the workplace can damage your hearing and affect your health in other ways. <a href="https://hms.harvard.edu/magazine/viral-world/effects-noise-health" target="_blank" rel="noopener">Research shows</a> that noise pollution can be linked to cardiovascular disease, sleep problems, stress levels, diabetes and memory problems.   &nbsp; <h2>Helping Multiple Industries</h2> "We work with a lot of companies that have to meet OSHA regulations," Chudy said. "We work with industrial facilities, SCIF rooms, education centers, medical facilities that need to adhere to HIPPA compliance standards, emergency rooms, ICU units, labor rooms, and more."  Acoustiblok sells to customers in commercial, industrial, residential, marine and transportation settings, each with its unique noise issues.  "We even do veterinary offices, dog hotels and dog boarding places," Chudy shared. "Dogs are very sensitive to noise. Loud noise can stress dogs out, cause anxiety, aggression, make them lose weight and shed fur. Soundproofing these places creates a safer and more peaceful environment for them."  &nbsp; <h2>A Welcome Solution for Children with Autism</h2> Acoustiblok recently offered its sound-abatement abilities to <a href="https://www.prweb.com/releases/2018/04/prweb15381814.htm" target="_blank" rel="noopener">help a family whose children have autism</a> by creating a 'sensory room.' Their contribution provided the child with a room designed for significant noise reduction. As a result, the family reported fewer and less severe meltdowns. The room clearly provided relief for the child.   "We have created sensory rooms for children with autism who are very sensitive to noise and have a lot of side effects from loud spaces," Chudy explained. "Some of these sensory rooms can also be a safe timeout area in places such as airports, busy parks or schools, where the children may become overwhelmed."  &nbsp; <h2>The Mold Problem</h2> If you've ever had the misfortune of experiencing a flood or roof leak in your home, you probably know how quickly mold can grow and spread if you don't take care of the affected parts of the house right away. And if mold does set in, you or someone in your home may be subjected to an array of health issues.   Many <a href="https://www.cdc.gov/mold/faqs.htm" target="_blank" rel="noopener">building materials are conducive to mold growth</a> when wet —drywall, ceiling tiles, paper and wood products, insulation, carpet fabrics and even paint. Acoustiblok's products; however, will not grow mold.   "I realized how important it is, especially in hospitals, education centers, children's homes and nursing homes, to have mold-free products in the building materials because they can cause so many health problems," Chudy explained.  &nbsp; <h2>What Health Problems Can Mold Cause?</h2> "Almost 25% of the worldwide population has a predisposed gene that makes them susceptible to mold toxicity," Chudy shared. "Meaning, if they're in contact with mold for a prolonged period of time, they will become sick with symptoms similar to COVID-19."  People with a sensitivity to mold <a href="https://www.cdc.gov/mold/faqs.htm" target="_blank" rel="noopener">typically exhibit symptoms</a> such as congestion, itchy eyes, skin rashes and breathing issues. <a href="https://www.cdc.gov/mold/faqs.htm" target="_blank" rel="noopener">Studies suggest</a> that it may even lead to asthma in children. For people with conditions such as immunosuppression or respiratory disease, more severe reactions, like fungal infection, breathing problems, rashes, hives and even vision problems, are possible.  "Mold is even more detrimental to developing children. It can cause permanent asthma and learning disabilities," Chudy explained.  &nbsp; <h2>Acoustiblok Provides Health Solutions</h2> "Our products don't just block sound like other sound-blocking products. Instead, they transform low-frequency sound waves into mechanical movement and internal friction energy. As a result, we reduce noise from construction, roads, machinery, the room next door and more," Chudy shared.  Acoustiblok products help protect from noise pollution's harmful physical and psychological effects.  "Our mold-free, sound-blocking products help protect from health problems linked to exposure to mold," she concluded.  Acoustiblok products can be incorporated into almost any industry. Chudy hopes that its sound-blocking and mold-free properties will be mandatory in all building materials in the future. Our health will undoubtedly benefit from them.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Natalia-Chudy.png</images> <url>https://topdoctormagazine.com/issues/blocking-noise-blocking-mold-protecting-health-an-interview-with-natalia-chudy/</url> </article> <article> <ID>27037</ID> <title>Hormone Replacement Therapy</title> <publishDate>2022-11-26 10:12:06</publishDate> <description><div class="et_pb_section et_pb_section_297 et_section_regular" > <div class="et_pb_row et_pb_row_299"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_300 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_138 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_414 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_415 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_416 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_306 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The inevitable aging process comes with significant changes in how your body produces hormones, especially sex hormones. Hormone replacement therapy (HRT) can ease the burden of the natural decline in the production of sex hormones as your age, as it can help balance estrogen, progesterone and testosterone levels in your body. &nbsp; <h2>Hormone Replacement Therapy Benefits</h2> HRT has <a href="https://www.rejuva-med.com/benefits-of-hormone-therapy#:~:text=They%20find%20they%20have%20increased,their%20body%20back%20in%20shape!" target="_blank" rel="noopener">several health benefits for women</a>. Hot flashes, nocturnal sweats and vaginal dryness and pain are just a few menopausal symptoms that hormone replacement therapy can alleviate. Men are not exempt from the symptoms of sex hormone decrease. After the age of 30, a man's testosterone levels begin to fall by about 1% every year. Hormone replacement therapy benefits in treating <a href="https://www.rejuva-med.com/benefits-of-hormone-therapy#:~:text=They%20find%20they%20have%20increased,their%20body%20back%20in%20shape!" target="_blank" rel="noopener">andropause</a>, the male equivalent of menopause. Hormone replacement therapy gives men and women more energy, restores or boosts libido, stabilizes their moods, reduces anxiety and depression, improves mental clarity and attention and helps them get back in shape. Aside, hormone replacement therapy <a href="https://premierwellnessthewoodlands.com/does-hormone-replacement-therapy-make-you-look-younger/" target="_blank" rel="noopener">can help restore your youthful look</a>. &nbsp; <h2>Hormone Replacement Therapy Pros and Cons</h2> The benefits of hormone replacement therapy for both men and women are improved energy, balanced mood, increased libido and improved sleep. The <a href="https://www.premierhealth.com/your-health/articles/women's-health-update/consider-pros-and-cons-of-hormone-replacement-therapy" target="_blank" rel="noopener">disadvantages of hormone replacement therapy</a> for women include an increased risk of breast cancer, deep vein thrombosis, gallbladder, heart attack, stroke and uterine lining growth. The <a href="https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/hormone-therapy/side-effects-men" target="_blank" rel="noopener">disadvantages of HRT for men</a> are an increased risk of fatigue, impotence, hot flushes and sweating, gynecomastia, memory problems, mood swings, depression, bone changes and cardiovascular problems. &nbsp; <h2>Where Can I Get Hormone Replacement Therapy?</h2> If you want to get hormone replacement therapy, find a reliable General Practitioner (GP) or physician in your area. You can commence hormone replacement therapy as soon as you start experiencing menopausal symptoms, and no tests are usually required. A physician can explain the many types of HRT and assist you in selecting one that is right for you. You'll most likely start with a low dose and gradually increase it. The treatment may take a few weeks to kick in, and there may be some side effects at the start. Your doctor will advise you to attempt treatment for three months to see if it helps. If it doesn't, they may recommend adjusting your dose or switching to a different type of HRT. &nbsp; <h2>Hormone Replacement Therapy for Men</h2> <a href="https://www.healthline.com/health/hormone-replacement-therapy-for-men#uses" target="_blank" rel="noopener">Men with unnaturally low levels of testosterone</a> can benefit from hormone replacement therapy. However, whether hormone replacement therapy can benefit healthy men whose testosterone decline is simply caused by aging is less certain. Therefore, talking to your physician about safer alternatives is essential to make up for your natural decrease in testosterone. &nbsp; <h2>Menopausal Hormone Therapy for Women</h2> Menopausal hormone therapy uses female hormones, especially estrogen, to treat the menopause symptoms of sex hormone decrease, such as hot flashes and vaginal soreness. &nbsp; <h2>Hormone Replacement Therapy Types</h2> Bioidentical hormone replacement therapy (BHRT) and natural or traditional hormone replacement therapy are the two <a href="https://www.cwhwichita.com/blog/bioidentical-hormone-replacement-therapy-vs-traditional-hrt#:~:text=The%20major%20difference%20between%20BHRT,horses%20and%20other%20synthetic%20hormones." target="_blank" rel="noopener">types of hormone replacement therapy</a> (HRT). Both hormone replacement therapies are made up of varying amounts and combinations of hormones and exist in various forms, including pills, creams, gels and patches. &nbsp; <h3>Natural Hormone Replacement Therapy</h3> <a href="https://www.medicalnewstoday.com/articles/natural-hormone-replacements#:~:text=Hormone%20replacement%20therapy%20(HRT)%20is,plants%20to%20treat%20hormonal%20conditions." target="_blank" rel="noopener">Natural hormone replacement therapy</a> uses hormones collected from plants to correct hormonal imbalances. The treatment entails ingesting plants or supplements with components that can help correct hormonal imbalances. Patients choose this approach to treat hormonal imbalances and perimenopause and menopause symptoms. &nbsp; <h3>Bioidentical Hormone Pellet Therapy</h3> Bioidentical hormone pellet therapy uses synthetic hormones derived from plant estrogens to address hormonal imbalances and depletion. This form of treatment implies inserting small, rice-sized pellets under the skin, which gradually release certain amounts of hormones over a determined period of time. Bioidentical hormone pellet therapy is ideal for patients requiring long-term hormone replacement treatments. &nbsp; <h3>Thyroid Hormone Replacement Therapy</h3> <a href="https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/thyroid-hormone-replacement-therapy#:~:text=Thyroid%20hormone%20therapy%20is%20the,little%20or%20no%20thyroid%20hormones." target="_blank" rel="noopener">Thyroid hormone therapy</a> becomes imperative when your thyroid gland does not produce enough thyroid hormone on its own, causing hypothyroidism. Thyroid hormone replacement therapy is commonly administered as a tablet to treat an underactive thyroid gland that produces little or no thyroid hormones. &nbsp; <h3>Progesterone for Hormone Replacement Therapy</h3> Laboratory-made <a href="https://www.webmd.com/vitamins/ai/ingredientmono-760/progesterone" target="_blank" rel="noopener">progesterone for hormone replacement therapy</a> is widely used to help patients restart menstrual periods that have abruptly halted (i.e., <a href="https://www.mayoclinic.org/diseases-conditions/amenorrhea/symptoms-causes/syc-20369299#:~:text=Amenorrhea%20(uh%2Dmen%2Do,a%20period%20by%20age%2015." target="_blank" rel="noopener">amenorrhea</a>), cure abnormal uterine bleeding caused by hormonal imbalance and treat severe premenstrual syndrome symptoms (PMS). &nbsp; <h3>Hormone Replacement Therapy for Weight Loss</h3> Your hormonal imbalance is what makes you struggle to lose weight. Fortunately, hormone replacement therapy and weight loss can go hand in hand. <a href="https://pubmed.ncbi.nlm.nih.gov/10515671/" target="_blank" rel="noopener">Research</a> has shown that hormone replacement therapy effectively prevents weight gain and encourages weight loss by encouraging lipid oxidation. &nbsp; <h2>Hormone Replacement Therapy Cost</h2> Questions regarding the cost of hormone replacement therapy sit on the minds of numerous patients. Hormone replacement therapy might cost anywhere from <a href="https://medicaltransformationcenter.com/how-much-does-it-cost-for-hormone-replacement-therapy/" target="_blank" rel="noopener">$30 to $90 per month</a>. The cost of your therapy will be determined by several factors, including the chosen form of treatment and the number of hormones required in each dose. However, bioidentical hormone replacement therapy is more expensive, costing between <a href="https://liverevital.com/how-much-does-bioidentical-hormone-replacement-therapy-cost/#:~:text=BHRT%20is%20a%20relatively%20affordable,%24200%2D%24500%20per%20month." target="_blank" rel="noopener">$200 and $500 per month</a>. &nbsp; <h2>Is Hormone Replacement Therapy Covered by Insurance?</h2> The <a href="https://www.nch.org/news/is-hormone-replacement-therapy-right-for-you/#:~:text=Are%20they%20covered%20by%20insurance,hormones%20are%20covered%20by%20insurance." target="_blank" rel="noopener">majority of hormone replacement therapies approved by the FDA</a> are covered by insurance. However, the level of coverage for each product is determined by your insurance plan. For example, most insurances do not cover compounded bioidentical hormones. <a href="https://www.balancehormonecenter.com/blog/is-hormone-replacement-therapy-covered-by-insurance/" target="_blank" rel="noopener">Your therapy and insurance plan</a> will impact the coverage of your treatment. &nbsp; <h2>Is Hormone Replacement Therapy Safe?</h2> Physicians have been hesitant to recommend hormone replacement therapy in the past, especially for those with specific risk concerns. However, most doctors now agree that <a href="https://www.medicalnewstoday.com/articles/181726#safety" target="_blank" rel="noopener">hormone replacement therapy is safe</a> for women up to the age of 59 who are experiencing moderate-to-severe hot flashes and vaginal dryness and are within 10 years of menopause. &nbsp; <h2>A Parting Reminder</h2> Hormone replacement therapy is a splendid treatment option for both andropause and menopause symptoms. Your physician will recommend the correct hormone therapy for your case after a thorough consultation. You deserve to live life to the fullest even at your menopausal and andropause stage!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Hormone.png</images> <url>https://topdoctormagazine.com/issues/hormone-replacement-therapy/</url> </article> <article> <ID>27030</ID> <title>Everything You Need To Know About Polycystic Ovary Syndrome (PCOS)</title> <publishDate>2022-11-26 09:55:33</publishDate> <description><div class="et_pb_section et_pb_section_298 et_section_regular" > <div class="et_pb_row et_pb_row_300"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_301 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_139 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_417 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_418 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_419 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_307 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">September is PCOS awareness month, yet <a href="https://www.healthline.com/health/polycystic-ovary-disease#what-is-pcos" target="_blank" rel="noopener">research suggests</a> that up to 70% of women who struggle with the condition are unaware that they have it and have not been diagnosed. These numbers are staggering, considering PCOS is a common disorder affecting up to <a href="https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">15%</a> of women. So, what exactly is PCOS, and how can it affect the body? More importantly, how can women manage its symptoms? &nbsp; <h2>What is Polycystic Ovary Syndrome?</h2> Polycystic ovary syndrome (or PCOS) is a common condition that causes ovaries to produce excessive levels of male hormones (or androgens). Small, fluid-filled sacs or cysts form around follicles in the ovaries, producing abnormally high levels of androgens. These cysts can hinder ovulation, resulting in decreased fertility and irregular periods. &nbsp; <h2>Why Polycystic Ovary Syndrome Occurs</h2> While researchers do not know precisely why polycystic ovary syndrome occurs, women with family members who suffer from PCOS are at <a href="https://www.healthline.com/health/polycystic-ovary-disease#causes" target="_blank" rel="noopener">higher risk</a> for developing this condition. Though it is classified as an endocrine disorder, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871972/#:~:text=In%20PCOS%20low%20level%20of,an%20autoimmune%20disorder%20%5B61%5D." target="_blank" rel="noopener">some research</a> suggests that PCOS may be an autoimmune disease. &nbsp; <h2>PCOS Types</h2> Polycystic ovary syndrome is often grouped into <a href="https://advancedfunctionalmedicine.com.au/4-types-of-pcos/" target="_blank" rel="noopener">four primary types</a> based on the syndrome's most common contributing factors. However, only three of these types are technically examples of PCOS; other temporary conditions can cause PCOS-like symptoms but will naturally resolve over time. <ol> <li style="font-weight: 400;" aria-level="1">Firstly, insulin resistance is a condition correlated with PCOS. Insulin resistance prevents the body from reacting appropriately to insulin, causing the pancreas to produce more of the hormone to regulate blood glucose. In turn, high insulin levels stimulate the ovaries to <a href="https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">produce androgens</a>. If untreated, this variety of PCOS can lead to the development of type 2 diabetes. It is also the most common type of PCOS, affecting <a href="https://advancedfunctionalmedicine.com.au/4-types-of-pcos/" target="_blank" rel="noopener">up to 70%</a> of patients. </li> <li style="font-weight: 400;" aria-level="1">Secondly, chronic low-grade inflammation can cause ovaries to produce excess androgens. Doctors can test for this condition by performing <a href="https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">blood tests</a>. </li> <li style="font-weight: 400;" aria-level="1">Thirdly, PCOS is <a href="https://www.healthline.com/health/chronic-illness/pcos-and-anxiety" target="_blank" rel="noopener">often triggered by stress</a>, which may be referred to as adrenal PCOS. Elevated stress levels can lead to the production of higher levels of hormones such as cortisol. The presence of these hormones can lead to irregular periods, weight gain and other PCOS symptoms. In some cases, managing stress can help reduce PCOS symptoms. However, <a href="https://health.clevelandclinic.org/q-and-a-is-hypothalamic-amenorrhea-to-blame-for-your-missed-periods/">hypothalamic amenorrhea</a> — caused solely by stress — is a separate condition, not a type of PCOS.</li> <li style="font-weight: 400;" aria-level="1">Finally, post-pill PCOS is the common name for a condition that often appears in women who have recently stopped taking hormonal birth control pills. In this situation, the ovaries naturally produce androgens, leading to many of the same symptoms seen in PCOS. However, this condition is not permanent and is <a href="https://www.healthline.com/health/womens-health/pill-induced-pcos#research" target="_blank" rel="noopener">not technically a type of PCOS</a>.</li> </ol> &nbsp; <h2>How Does Polycystic Ovary Syndrome Affect the Body?</h2> Polycystic ovary syndrome can have a wide range of effects on the body. It can cause weight gain — obesity and weight loss difficulties are present in approximately <a href="https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">80%</a> of PCOS patients. Because of its effect on ovulation and hormones, the condition can also lead to periods that do not occur regularly, are very heavy or are very light. Other physical symptoms are <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">caused by increased levels of androgens</a>, such as: <ul> <li style="font-weight: 400;" aria-level="1">Excess hair growth (or hirsutism); </li> <li style="font-weight: 400;" aria-level="1">Acne;</li> <li style="font-weight: 400;" aria-level="1">Hair loss. </li> </ul> Individuals with PCOS may also notice patches of darkened skin around the armpits, neck and breasts and skin tags around the armpits and neck. &nbsp; <h2>Is Polycystic Ovary Syndrome Dangerous?</h2> Though not deadly, PCOS <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">can become dangerous</a> if left untreated. It often contributes to high blood pressure and puts patients at an increased risk of heart disease or stroke. It can also contribute to the development of type 2 diabetes. Finally, it can increase the risk of endometrial cancer and complicate pregnancy. A diagnosis of PCOS typically involves <a href="https://www.webmd.com/women/do-i-have-pcos" target="_blank" rel="noopener">three criteria</a>, including irregular periods, increased levels of male hormones and ovarian cysts. Patients who meet at least two of the three criteria can be diagnosed with PCOS. &nbsp; <h2>How PCOS Affects Pregnancy</h2> Because it causes infrequent ovulation, polycystic ovary syndrome can reduce the likelihood of pregnancy. In fact, for women of childbearing age, PCOS is a common cause of infertility. The condition <a href="https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439" target="_blank" rel="noopener">increases the risk of complications</a> such as gestational diabetes and the likelihood of premature birth or even miscarriage. &nbsp; <h2>Can Polycystic Ovary Syndrome Be Cured?</h2> While researchers have not found a cure for PCOS, medications and lifestyle changes can be used to treat symptoms. The exact treatment used for an individual patient may vary based on their symptoms and whether the patient wants to get pregnant. &nbsp; <h3>Spironolactone and Metformin for Polycystic Ovary Syndrome</h3> Some patients may use <a href="https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">antiandrogens</a> (i.e., drugs that mitigate the effects of androgens) like spironolactone to treat PCOS symptoms such as excess hair growth. Others may take <a href="https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">metformin</a> for PCOS since it helps decrease the production of androgens by aiding insulin processing. For those who wish to become pregnant, <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">medications that cause ovulation</a> may be prescribed. Regulation of menstrual cycles may also be achieved through the use of <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">birth control pills</a>. Even though the condition is not curable, routine lifestyle changes can help manage the condition. For example, <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">weight loss</a> can lead to better insulin sensitivity and lessen the severity of symptoms. For PCOS patients, nutrients to avoid include <a href="https://www.healthline.com/health/pcos-diet#foods-to-avoid" target="_blank" rel="noopener">carbohydrates</a>, which contribute to insulin resistance and inflammation, thus worsening symptoms. Even though PCOS is not curable, treatment can significantly reduce the condition's manifestations, improve patients' quality of life and reduce long-term health risks. &nbsp; <h2>A Parting Reminder</h2> Polycystic ovary syndrome is a common condition that can affect women's reproductive systems. There is no known cause, but genetic factors likely play a role in determining where PCOS manifests. Symptoms can include weight gain, irregular periods, excess hair growth, acne and hair loss. The syndrome is common, and patients are not alone. Various resources, including drugs that help manage insulin, are available to treat the condition. In some cases, lifestyle changes such as the implementation of regular exercise can also help manage symptoms. If you believe you may have PCOS, take action to protect your long-term health and consult a doctor immediately.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/PCOS.png</images> <url>https://topdoctormagazine.com/issues/everything-you-need-to-know-about-polycystic-ovary-syndrome-pcos/</url> </article> <article> <ID>27023</ID> <title>Do Children Need Milk for Strong Bones to Develop?</title> <publishDate>2022-11-25 09:46:03</publishDate> <description><div class="et_pb_section et_pb_section_299 et_section_regular" > <div class="et_pb_row et_pb_row_301"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_302 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_140 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_420 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_421 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_422 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_308 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As parents, we want our children to get all the nutrients they need for healthy growth. But one question that often comes up is whether or not kids need to drink milk for strong bones to develop. Calcium is an essential mineral that helps in the development of strong bones. It provides structural support to the body's bones and teeth. Most calcium comes from dairy products. So, naturally, milk is an integral part of a child's diet. However, calcium is not the only thing needed for strong bones; <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928581/" target="_blank" rel="noopener">vitamins C, D, B12, K, carotenoids and minerals</a> are also necessary. &nbsp; <h2>Does Milk Make Strong Bones?</h2> Milk is a source of calcium, but many other sources of calcium are more effective in promoting bone growth and development. These include leafy green vegetables, tofu, nuts and seeds. Some children may have low vitamin D levels and may not be able to absorb any additional benefits from milk. In that case, it would be better to rely on other foods like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521087/" target="_blank" rel="noopener">soy, almond milk, oysters or salmon</a> for bone health benefits instead. There is conflicting data regarding bone strength for kids and milk consumption. <a href="https://www.webmd.com/food-recipes/news/20050307/study-dairy-may-not-build-strong-bones-in-kids#:~:text=%22(Studies)%20indicate%20that%20milk,Council's%20bone%20health%20summary%20states." target="_blank" rel="noopener">Some studies</a> show that bone density from milk sources may be overstated, although other studies indicate the opposite. A drop in dairy product consumption coupled with an increased intake of other foods may enhance bone development in lactose-intolerant children. &nbsp; <h2>Other Food for Strong Bones</h2> The key to strong bones is a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928581/" target="_blank" rel="noopener">healthy diet that includes foods rich in vitamins and minerals</a>. Vitamins such as vitamin C, D and K have been shown to reduce bone deterioration in adults and increase bone density. Foods rich in calcium also help improve the strength of bones because calcium helps maintain the balance between the minerals needed for healthy bones, such as magnesium, phosphorus, potassium, sodium and fluoride. Dairy products such as milk, cheese and yogurt are all sources of bone-strengthening vitamins and calcium. <a href="https://link.springer.com/article/10.1007/s11894-017-0558-9" target="_blank" rel="noopener">However, a significant majority of the world is lactose intolerant</a>, so it is important to find non-dairy foods like certain fruits and vegetables that can help reduce the risk of osteoporosis and increase bone strength. &nbsp; <h2>Let Your Kids Run Around </h2> Exercise is essential for children's growth and physical well-being, so aside from just drinking milk, let them run around as well. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540860/" target="_blank" rel="noopener">Studies</a> show that early physical activity is a better indicator of bone health than dairy intake. Physical activity also helps children establish lifelong healthy habits. Children need to engage in various physical activities that help them develop not just bone density but also their motor skills and increase muscular strength. Children should be encouraged to participate in various sports such as climbing, balance beam, gymnastics, hockey, skiing and soccer. Along with these sports, children should also engage in exercises that strengthen the core muscles, such as plank exercises and bicycle crunches. An excellent way to make sure children are getting enough exercise is by setting aside time each day for physical activity. With physical activity, children need to replenish the energy they consume, and you can fulfill this need by eating bone-strengthening food. Children should try to avoid high-sugar foods such as donuts, pastries and candies as much as possible to improve bone growth. &nbsp; <h2>A Parting Reminder</h2> There is no simple answer to the question of whether or not children need milk for strong bones to develop. Milk is a good source of calcium and nutrients, which is why it is often recommended for growing children. However, other sources of calcium can be just as effective, so speak with a healthcare professional to determine what is best for your child.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Milk.png</images> <url>https://topdoctormagazine.com/issues/do-children-need-milk-for-strong-bones-to-develop/</url> </article> <article> <ID>27016</ID> <title>Brown Rice vs. White Rice: Health Benefits</title> <publishDate>2022-11-25 09:35:02</publishDate> <description><div class="et_pb_section et_pb_section_300 et_section_regular" > <div class="et_pb_row et_pb_row_302"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_303 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_141 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_423 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_424 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_425 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_309 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Many people have been trying to answer the question: which is healthier: brown rice or white rice? And while it's true that both bring many health benefits to the table, besides the delicious taste you can infuse your meals with. However, before picking a winner, you have to consider the benefits white rice and brown rice can bring to your health. Some are similar, but some differ. That is why we have to take a deeper look into the world of rice. &nbsp; <h2>Brown Rice vs. White Rice</h2> Before talking about different types of rice, in particular, we have to know where the popularity of rice stems from. Rice is considered one of the most important foods on the planet, as it contains an impressive amount of calories. More precisely, <a href="https://health.clevelandclinic.org/brown-rice-or-white-rice-which-is-your-healthier-option/" target="_blank" rel="noopener">almost 20% of the world's calorie intake relies on rice</a>. Almost half of the world's population has rice integrated into their diets, as rice partakes in the culinary habits of so many cultures! But the brown rice versus white rice dichotomy is nothing more than a grain of sand in the <a href="https://health.clevelandclinic.org/brown-rice-or-white-rice-which-is-your-healthier-option/" target="_blank" rel="noopener">100,000 varieties of rice produced worldwide</a>! White rice is by far the popular choice between the two, but that does not mean it is the healthier choice. &nbsp; <h2>Does Brown Rice and White Rice Taste the Same?</h2> What makes these two types of rice taste the way they do is how they are processed to become edible. Almost every part of the grain, such as the bran and germ, is removed, which results in white rice. Brown rice, on the other hand, keeps the bran and germ, components that keep the ingredient and as a 'whole grain.' Because of this different processing method, brown rice has a chewier texture and nuttier taste, while white rice seems softer and has a less strong taste. &nbsp; <h2>How is Brown Rice Better Than White Rice?</h2> Brown rice may not be present in many people's diets compared to its white counterpart, but that does not mean it doesn't have many health benefits. People like to argue between the two types of rice, but there is a clear winner regarding benefits from a health perspective, and that winner is brown rice! &nbsp; <h3>Rich in Nutrients</h3> The nutrient content of brown rice is not significantly different compared to white rice. Both brown and white rice contain fiber, antioxidants, minerals and many vitamins, although white rice is slightly richer in iron. <h3>Positive Results over Blood Sugar Levels</h3> Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7341349/">researchers</a> suggest that eating brown rice may help lower your blood sugar levels. As your blood sugar levels decrease, so are the chances of developing type 2 diabetes. By switching the whole grains and white rice in your diet with brown rice, you can experience these benefits in no time! The only downside of eating white rice is that, in large quantities, it can <a href="https://pubmed.ncbi.nlm.nih.gov/22422870/" target="_blank" rel="noopener">increase the risk</a> of diabetes. That is why you have to moderate your white rice intake, as it increases blood sugar levels much faster than brown rice. You can prevent this from happening by cooling your white rice before eating it. &nbsp; <h3>May Reduce the Risk of Heart Disease</h3> It has been suggested in some <a href="https://www.bmj.com/content/353/bmj.i2716" target="_blank" rel="noopener">studies</a> that brown rice can help reduce the risk of developing heart diseases. People who eat whole grains, such as brown rice, reduced their risk of heart disease by 21%. In addition, brown rice can <a href="https://pubmed.ncbi.nlm.nih.gov/23930929/" target="_blank" rel="noopener">lower</a> the bad cholesterol in your body. &nbsp; <h3>Aids in Weight Control</h3> Both types of rice are known to aid weight control. Many studies show that integrating whole grains into your diet will lower your body weight. However, brown rice is a more effective weight control option because it contains more nutrients than white rice. As brown rice positively affects your sugar blood levels, it also aids weight loss. &nbsp; <h3>White Rice Does Not Contain Antinutrients</h3> Compared to brown rice, white rice does not contain antinutrients. Antinutrients are compounds found in food that may reduce the body's ability to absorb different nutrients. Unfortunately, brown rice contains an antinutrient called phytic acid that can impair and make it difficult for your body to digest. Although it offers various health benefits, phytic acid reduces the body's ability to absorb iron and zinc. &nbsp; <h3>Arsenic Levels</h3> Brown rice tends to contain slightly higher levels of arsenic compared to white rice. Eating arsenic for long periods can increase the risk of chronic diseases such as <a href="https://www.healthline.com/nutrition/brown-vs-white-rice#bottom-line" target="_blank" rel="noopener">cancer, heart disease and type 2 diabetes</a>. But this is not something to be afraid of if you eat rice in moderation or with other foods! &nbsp; <h2>How to Cook Brown Rice</h2> There are many ways to cook brown rice, although the cooking pattern is always similar. The first thing you have to do is rinse the rice in order to remove any excess starches, which, if not eliminated, can turn the rice gummy as it cooks. Then, measure the water you have to use for the cooking — two cups of water for every cup of rice is a great ratio. Also, add some extra-virgin olive oil to the pot as you stir the rice. When you notice the water boiling, reduce the heat and cover the pot for about 45 minutes. During this time, the rice will absorb the water, giving the grain a tender and fluffy texture. After you let the rice absorb the water, turn off the heat and let it sit for another 10 minutes. Remove the lid afterward and slowly stir the rice with a fork. &nbsp; <h2>A Parting Reminder</h2> The answer to the question, is brown rice or white rice better for you, has only one clear answer — brown rice takes the cake! Consider including brown rice in your diet for better health and improved food taste! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Brown-ricw.png</images> <url>https://topdoctormagazine.com/issues/brown-rice-vs-white-rice-health-benefits/</url> </article> <article> <ID>27007</ID> <title>How Healthcare Technology Has Changed Over the Years</title> <publishDate>2022-11-25 08:51:12</publishDate> <description><div class="et_pb_section et_pb_section_301 et_section_regular" > <div class="et_pb_row et_pb_row_303"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_304 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_142 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_426 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_427 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_428 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_310 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">It's hard to imagine healthcare without modern technology. Everything, from the big medical machines that scan our bodies to the highly specialized medicines and antibiotics that defend our bodies from infections and viruses, is critical for how we experience healthcare. But much of this modern technology is a recent development, which begs the question: what did medical healthcare look like before some of this advanced technology was created? And how will healthcare continue to develop in response to new technology?  We don't need to dig through the past millennia of human history to answer these questions. Instead, we can simply look back 100 or 200 hundred years and track how technology has developed and changed until today and how it will continue in the future.   &nbsp; <h2>Historic Healthcare Technology</h2> Healthcare technology has developed significantly in the past 100 years, but that's not to say that the 18th century's healthcare wasn't very advanced for its time. While we perhaps look back at these technologies as primitive, the technologies of 100 years ago provide the foundation for many of the key pieces of healthcare technology we use today.   &nbsp; <h3>X-Ray </h3> The X-ray is an excellent example of an eon-old technology that continues to be critical today. <a href="https://www.history.com/this-day-in-history/german-scientist-discovers-x-rays" target="_blank" rel="noopener">X-rays were discovered in 1895</a> by Wilhelm Conrad Röntgen and were first used in a medical context on the battlefields of the Balkan War in 1897.   Admittedly, when this technology was first used, the danger of skin cancer or burns from X-rays was unknown. It wasn't until the <a href="https://www.history.com/this-day-in-history/german-scientist-discovers-x-rays" target="_blank" rel="noopener">second half of the 20th century</a> that we better understood its risks. While they changed the face of healthcare when first introduced, X-rays weren't perfected until many decades later.   &nbsp; <h3>Pacemaker</h3> You're likely familiar with pacemakers — the technology which helps the heart regulate its beats. But you may not know that it was invented in <a href="https://www.carevoyance.com/blog/medical-technology-advances-100-years" target="_blank" rel="noopener">1932 and was initially operated by a hand crank</a>. It wasn't until <a href="https://www.carevoyance.com/blog/medical-technology-advances-100-years" target="_blank" rel="noopener">1958 that the first pacemaker</a> was implanted into a patient. Here, we see another technology that changed over the years by being perfected and improved for patient care.   &nbsp; <h2>Modern Healthcare Technology</h2> Now that we've seen the use of technology throughout history, let's examine how modern technology affects healthcare provision through its improvements.   &nbsp; <h3>Antibiotics, Internal Medicine Machines and Computerized Machines </h3> Modern healthcare is almost impossible to imagine without some of these features. For example, how would we treat infections without antibiotics? Or can we even imagine a hospital that doesn't offer internal medicine machines like valves and dialysis, which help support the body's functions? These treatment methods and technologies <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4147743/" target="_blank" rel="noopener">are at the core of modern healthcare</a>.  If you're still not convinced that technology is the center of modern healthcare treatments, look no further than the doctor's office. A close inspection of any hospital or doctor's office will reveal that nearly every machine is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4147743/" target="_blank" rel="noopener">computerized to some scale</a>, not to mention the number of actual computers or tablets you might see in a hospital room. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4147743/" target="_blank" rel="noopener">Computers are in almost every piece</a> of medical technology and are impossible to ignore.   &nbsp; <h3>Big Data Usage</h3> Big data and modern technology have made it possible to collect an immense amount of information digitally, making it easy to access for both patients and practitioners. Using mass data collection, modern healthcare has developed very sophisticated <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4147743/" target="_blank" rel="noopener">data collection methods, health apps and electronic records</a>. These advances have <a href="https://healthmanagement.org/c/cardio/news/the-impact-of-digital-technology-on-healthcare" target="_blank" rel="noopener">removed the need for physical paper records</a> of patient information in favor of delivering that information in a digital form.   &nbsp; <h3>Easy Communication</h3> Technology in modern medicine has improved both doctor-to-doctor and patient-to-provider communication. It has allowed patients and providers to <a href="https://www.sehealthcarequalityconsulting.com/2020/07/21/the-impact-of-technology-in-the-healthcare-sector/" target="_blank" rel="noopener">communicate quickly and efficiently</a> without the patient ever coming into the office. This new method, called <a href="https://www.sehealthcarequalityconsulting.com/2020/07/21/the-impact-of-technology-in-the-healthcare-sector/" target="_blank" rel="noopener">telehealth</a>, allows the provider to inspect their patient and communicate their treatment plan digitally. It facilitates what no one could have anticipated 100 years ago: digital and remote healthcare provision.   The same goes for doctor-to-doctor communication. It has never been easier than it is now for medical practitioners to <a href="https://www.sehealthcarequalityconsulting.com/2020/07/21/the-impact-of-technology-in-the-healthcare-sector/" target="_blank" rel="noopener">communicate with each other, share knowledge and expertise and get second opinions</a>. Through the power of the internet and data collection, doctors can examine records of other doctors' studies and treatments to be as educated and prepared as possible, creating better patient care.   &nbsp; <h2>Looking Forward to the Future of Healthcare Technology</h2> These historical and modern developments in healthcare technology are not the end. Looking into the near future, we can already see how developing technologies will continue to shape our healthcare. Two of the most formative future technologies are CRISPR and Metaverse.  &nbsp; <h3>CRISPR</h3> CRISPR (i.e., Clustered Regularly Interspaced Short Palindromic Repeats) allows scientists to modify and mend <a href="https://www.livescience.com/58790-crispr-explained.html" target="_blank" rel="noopener">genomes and genetic information</a>. While it is still experimental, this technology has been used in a process dubbed 'gene editing' <a href="https://www.livescience.com/58790-crispr-explained.html" target="_blank" rel="noopener">as recently as 2017</a>, with the potential to help reverse or prevent genetic defects and conditions. CRISPR could make many conditions a thing of the past and re-envision everything we understand about the fundamental structure of life.   &nbsp; <h3>Metaverse</h3> Although already used in healthcare, the Metaverse has the potential to be just as futuristic as CRISPR. Through the usage of <a href="https://topdoctormagazine.com/research/news/augmented-reality-and-medicine/" target="_blank" rel="noopener">AR and VR technology in the Metaverse</a>, doctors will be able to perform surgery virtually. At the same time, patients will be able to visualize human anatomy in ways that will <a href="https://www.healthcarefinancenews.com/news/metaverse-and-virtual-reality-are-gaining-foothold-healthcare" target="_blank" rel="noopener">improve education, patient care and surgical skills</a>. It's no understatement that the Metaverse will completely reimagine how we understand healthcare and even our own bodies.  &nbsp; <h2>How Technology Will Continue to Shape the Future </h2> Healthcare is impossible to imagine without technology. Even 200 years ago, technology was a critical part of healthcare provision. As technology advances and is perfected, healthcare improves. It will continue to improve patient care, quality of life and life expectancy with it.   The future of technology in healthcare is bright. Over the past 200 years, medical technology has come far, and in the past 40, it has come even further. As we look forward to perhaps the next 200 years of medical technology development, one can only dream of the possibilities. But some of those possibilities might be closer than one might think!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/healthcare-tech.png</images> <url>https://topdoctormagazine.com/issues/how-healthcare-technology-has-changed-over-the-years/</url> </article> <article> <ID>27000</ID> <title>What are the Causes for Appendix Rupture?</title> <publishDate>2022-11-24 08:40:21</publishDate> <description><div class="et_pb_section et_pb_section_302 et_section_regular" > <div class="et_pb_row et_pb_row_304"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_305 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_143 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_429 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_430 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_431 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_311 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Coming across the experience of a major organ failing, whether in a loved one or yourself, can be an extremely harrowing step in the trajectory of our lives. Often, there is a temptation to give into fears about our health and only see the dire aspects of the situation. Fortunately, we live in an age where medicine benefits from many great advances, and research has provided medical professionals with the understanding and the means to treat health problems even as serious as a ruptured appendix. &nbsp; <h2>What is an Appendix Rupture?</h2> Appendix rupture results from untreated appendicitis—if an individual has appendicitis that goes unnoticed and unresolved, <a href="https://www.healthline.com/health/ruptured-appendix" target="_blank" rel="noopener">the appendix is compromised</a> and releases harmful bacteria into the abdomen. While it is unpleasant to treat appendicitis, it is much more difficult to treat the infections that can result from the spread of this bacteria. The good news is that appendicitis is unlikely to go untreated for many individuals with access to hospital care. The intense discomfort of appendicitis clues many doctors to the possibility of something much more serious than a stomach problem. The unique <a href="https://www.mayoclinic.org/diseases-conditions/appendicitis/symptoms-causes/syc-20369543" target="_blank" rel="noopener">appendicitis symptoms</a> include sudden pain that starts on the lower right side of the abdomen, which becomes worse when the individual coughs or walks, nausea, vomiting and loss of appetite. Research has found that if your appendicitis is treated within 36 hours of the beginning of symptoms, then your chance of appendix rupture is <a href="https://www.healthline.com/health/ruptured-appendix" target="_blank" rel="noopener">less than 2%</a>. And if you get appendicitis treatment 36 hours or more after the start of symptoms, that risk of appendix rupture only increases to <a href="https://www.healthline.com/health/ruptured-appendix" target="_blank" rel="noopener">5%</a>. This is not to say that you should delay getting treatment for what you suspect might be appendicitis! It is to say that the chances of your appendix rupturing are not high as long as you pay attention to your body's signals. &nbsp; <h2>What are the Causes of Appendix Rupture?</h2> If you or a loved one does experience an appendix rupture, it's best to know what signs to look out for. Your appendix has a significant amount of bacteria on even a normal day, but problems occur when the opening of your appendix becomes blocked, providing an opportunity for said <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/appendicitis/symptoms-causes" target="_blank" rel="noopener">bacteria to become stuck in the appendix and reproduce</a>. With nowhere to go and nothing else to do, this situation leads to infection, eventually resulting in appendicitis. Untreated appendicitis only becomes more unpleasant. The <a href="https://www.icare-er.com/what-can-happen-if-your-appendix-bursts/" target="_blank" rel="noopener">progression of the infection</a> leads to an excess of bacterial reproduction and pus, which causes the appendix to swell. Once it swells sufficiently for the regular blood flow to get cut off, the part of the organ most lacking this blood flow dies. This wall is ground zero for a tear to take place, which is the actual rupture that the diagnosis 'appendix rupture' refers to. Once the rupture occurs, the <a href="https://www.healthline.com/health/ruptured-appendix#symptoms" target="_blank" rel="noopener">symptoms</a> will become unpleasantly obvious: pain around the belly button, vomiting, then a shifting of the pain from the more central belly button area to the lower right side of the abdomen. Individuals encountering appendix rupture also commonly experience fever, decreased appetite, constipation or diarrhea and abdominal tenderness. It is worth noting that many experiences of appendix rupture include a period of relief, lasting for several hours as a result of the rupture. This is not because all is right with the appendix, but because the steadily-mounting pressure from the blocked appendix has finally been relieved. Although these <a href="https://health.choc.org/stomach-flu-or-appendicitis/" target="_blank" rel="noopener">symptoms</a> are serious and will almost definitely be noticed, it is possible to read them as indications of other illnesses, such as the stomach flu or ovarian cysts. Consider the possibilities and consult your doctor to pursue the best treatment option. &nbsp; <h2>What Does Treatment for Appendix Rupture Look Like?</h2> If you do find yourself in the situation of an appendix rupture, it will be reassuring to know that you can treat it! Treatment involves removing the appendix in a surgical operation. The tricky part is that the infection and inflammation of the region must be under control before you can undergo surgery. To accomplish this, doctors will provide antibiotics and, in some cases, use a tube to remove excess pus from a large abscess. The technical name for surgical removal of the appendix is an <a href="https://www.mountsinai.org/health-library/surgery/appendectomy#:~:text=An%20appendectomy%20is%20surgery%20to,and%20large%20intestine%20(colon)." target="_blank" rel="noopener">appendectomy</a>, a procedure performed <a href="https://jamanetwork.com/journals/jamasurgery/fullarticle/2619245#:~:text=As%20a%20result%2C%20appendectomy%20(open,annually%20in%20the%20United%20States." target="_blank" rel="noopener">over a quarter of a million times each year in the U.S.</a> There are two different ways to perform an appendectomy: open or laparoscopic. The name of the latter style refers to the laparoscope, a small camera that surgeons can use to view live images of the patients' internal organs on a television screen. Whether an appendectomy is conducted in an open or laparoscopic fashion, the basic goal is the same—create a small number of incisions that are only large enough to remove the damaged appendix and interrupt the threat to the patient's health. Open surgery is typically preferred because it makes it easier for the surgeon to verify that the infection resulting from the appendix rupture has cleared away completely. Despite the wonderful laparoscopic technology that enables this kind of surgery, the advantages of open surgery cannot be denied in cases of appendix rupture. Either way, full recovery from appendix surgery will typically take <a href="https://www.healthline.com/health/ruptured-appendix#recovery" target="_blank" rel="noopener">between four and six weeks</a>. &nbsp; <h2>How Long Will My Recovery Time Be if My Appendix Ruptures?</h2> The first thing to note is that the surgical appendectomy can only be performed once the infection created by a ruptured appendix has cleared. It can take <a href="https://www.healthline.com/health/ruptured-appendix#recovery" target="_blank" rel="noopener">several weeks for the antibiotics to accomplish this</a>, unfortunately lengthening the amount of time it takes to recover from a ruptured appendix. Appendix rupture recovery can be a slow process, and you should not expect to get out of it without, for example, taking some time off work. It will be a definite disruption to your daily schedule for a time, but recovery is possible, as individuals all across the U.S. can attest to it! The short answer is that recovery from a ruptured appendix can take as many as 10 weeks or three months because the <a href="https://www.healthline.com/health/ruptured-appendix#recovery" target="_blank" rel="noopener">first stage</a>, during which the patient takes antibiotics to clear away the ruptured appendix's infection, can take up to four weeks. The <a href="https://www.healthline.com/health/ruptured-appendix#recovery" target="_blank" rel="noopener">second stage</a>, recovery from an appendectomy, can take up to six weeks. Complications from surgery or other health issues could lengthen this timeframe, of course, but it is safe to say that the average recovery time for an appendix rupture and consequent surgery is in the two to three months range. &nbsp; <h2>A Parting Reminder</h2> If your appendix has become blocked and you are developing a case of appendicitis, the best approach is to <a href="https://www.mayoclinic.org/diseases-conditions/appendicitis/symptoms-causes/syc-20369543#:~:text=Signs%20and%20symptoms%20of%20appendicitis,or%20make%20other%20jarring%20movements" target="_blank" rel="noopener">notice the symptoms early and get treatment as soon as possible</a>. If the situation deteriorates to the point that your appendix ruptures, the processes of surgery and recovery become more difficult and more painful. Fortunately, doctors are trained to recognize the symptoms of appendicitis and possible appendix rupture when they see it, so consult your primary care physician immediately if you suspect that you or a loved one may be on the verge of appendix rupture.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Appendix-Rupture.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-causes-for-appendix-rupture/</url> </article> <article> <ID>26993</ID> <title>Is Alone Time Important for Your Health?</title> <publishDate>2022-11-24 08:29:39</publishDate> <description><div class="et_pb_section et_pb_section_303 et_section_regular" > <div class="et_pb_row et_pb_row_305"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_306 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_144 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_432 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_433 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_434 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_312 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Although we're social creatures thriving on interactions with others, too much time spent in the company of others might backfire. How many times did you promise yourself to stay home, all curled up in bed with a good book, just to be distracted by a knock on the door or a phone call? Social interactions may be rewarding, sure, but so is alone time. Many people dread being left out of their friends' latest adventures, but the fear of missing should not overcome the fact that spending time alone is essential for solid mental health. &nbsp; <h2>What is Alone Time?</h2> <a href="https://www.verywellmind.com/how-important-is-alone-time-for-mental-health-5184607" target="_blank" rel="noopener">Alone time</a> is the practice of taking some time for yourself during which you can do anything you want. The period can be defined only by you. Some people need only a couple of days, but if you feel like you need a week or more of alone time, that's normal. It all depends on the type of person you are — you can define your alone time as you wish. You can either practice hobbies or just lay in bed all day. Alone time cannot be defined, as the concept is subjective. &nbsp; <h2>What are the Benefits of Being Alone?</h2> But why is alone time so beneficial to people? This is a question many people ask themselves before or while spending some quality time in their own company. Before you can truly see the benefits of having some alone time, you must understand that 'alone time' is entirely different from 'loneliness.' Alone time is just a period in which you take some time away from people and enjoy some R&amp;R. Loneliness, however, is the feeling of having no one around you. <h3>You Have Total Control Over Your Schedule </h3> Alone time allows you to <a href="https://www.talkspace.com/blog/benefits-alone-time/" target="_blank" rel="noopener">do whatever you want and love</a>. You don't have to compromise or plan yourself around other people anymore. When taking some alone time, try doing what makes you happy. Maybe you forgot about a hobby you once loved, such as reading, painting or even pottery. If you don't find yourself carving for an old hobby, try a new one! This is your time and yours only. &nbsp; <h3>Self-Reflect</h3> Having to continuously interact with people from your social group can make it challenging to stop and think about yourself. <a href="https://solaramentalhealth.com/why-spending-time-alone-is-good-for-your-mental-health/" target="_blank" rel="noopener">Self-reflection</a> is essential when discussing a healthy lifestyle, as you are the most crucial person in your life. And before you can help others, you need a positive mindset, which you cannot achieve without self-reflection. &nbsp; <h3>Alone Time Allows You to Relieve Stress</h3> Alone time is a critical element of relaxing your mind. Spending time with people and not taking any time for yourself can stress not only your body but your mind as well. People who choose to spend some alone time enjoy relaxation and stress relief. You can spend your alone time engaging in different relaxing activities, which, in the end, will ease your mind and body. &nbsp; <h3>Alone Time Provides a Productivity Boost</h3> One <a href="https://www.sciencedirect.com/science/article/abs/pii/S0272494413000340" target="_blank" rel="noopener">study</a> shows that people are <a href="https://solaramentalhealth.com/why-spending-time-alone-is-good-for-your-mental-health/" target="_blank" rel="noopener">more productive</a> when alone than when others surround them. Increase your productivity by taking some alone time for rest &amp; relaxation. &nbsp; <h3>Focusing On Your Health</h3> Always having your mind occupied with other people's needs can easily make you forget about yourself, especially when discussing health. Alone time allows us to improve our health, whether talking about mental or physical health. By reflecting on your health and noticing what is wrong, you can take the steps necessary for improvement: changing your diet, working out, visiting a therapist, etc. &nbsp; <h2>A Parting Reminder</h2> Alone time may be scary for some, but it's a necessary step for your well-being. It's essential to put yourself first and do what is healthy for you, even if this may seem far-fetched to others. Next time you find yourself overwhelmed and stressed, take some alone time, which, in the end, will make you feel a million times better. And remember, do not confuse 'alone time' with 'loneliness' as they are two completely different things. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Alone-time.png</images> <url>https://topdoctormagazine.com/issues/is-alone-time-important-for-your-health/</url> </article> <article> <ID>26986</ID> <title>Different Kinds of Massages</title> <publishDate>2022-11-23 08:14:42</publishDate> <description><div class="et_pb_section et_pb_section_304 et_section_regular" > <div class="et_pb_row et_pb_row_306"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_307 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_145 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_435 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_436 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_437 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_313 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When you imagine a relaxing massage, you likely see yourself on a table with someone gently massaging your muscles with their hands. But did you know that many different styles of massages exist? What's more, various kinds of massages can have multiple benefits and healing properties. Each massage can treat a specific issue and provide unique forms of relaxation! &nbsp; <h2>Are Massages Good for You?</h2> Massages are a great way to rest and relax your body by <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743#:~:text=Benefits%20of%20massage&amp;text=Reducing%20stress%20and%20increasing%20relaxation,heart%20rate%20and%20blood%20pressure" target="_blank" rel="noopener">releasing the stress</a> that naturally accumulates over time. Massages can also help improve your body's circulation, energy, immune function and relaxation, all while reducing blood pressure, pain, soreness and tension. Some researchers suggest that massages might also help treat various <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743#:~:text=Benefits%20of%20massage&amp;text=Reducing%20stress%20and%20increasing%20relaxation,heart%20rate%20and%20blood%20pressure" target="_blank" rel="noopener">aches and pains</a> such as headaches, low back pain, nerve pain, forms of joint pain and upper back and neck pain. Massages can even impact chronic conditions like myofascial pain syndrome and mental conditions like anxiety. And then there's the obvious benefit for athletes with massages showing great promise to treat various sports injuries, soft tissue strains and injuries. &nbsp; <h2>Different Kinds of Massages</h2> With the benefits of massages in mind, here are some of the most popular kinds of massages and their benefits: &nbsp; <h3>Couples' Massage</h3> The ever so famous couples' massage! As its name implies, this massage is for you and your partner or a friend/relative. Other than that, this is just a conventional massage. As for its benefits, a couples' massage can help bring you and your partner <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">closer together</a> — the result of your partner and you being in a relaxing and stress-free environment that makes it easier to open up emotionally and lower any defenses you might have. Both your body and relationship can get an opportunity to rest, relax and reset. &nbsp; <h3>Cranial Sacral Therapy</h3> This is a more technical form of massage and is often treated as a form of medical therapy or treatment. <a href="https://www.healthline.com/health/types-of-massage#cranial-sacral" target="_blank" rel="noopener">Cranial sacral therapy</a> works by gently manipulating the bones in the skull, spine and pelvis to improve cerebrospinal fluid circulation through the body. Because this therapy focuses on your spine and nervous system, it can help treat nervous or spine and pelvic-related conditions such as: <ul> <li style="font-weight: 400;" aria-level="1">Migraines; </li> <li style="font-weight: 400;" aria-level="1">Headaches; </li> <li style="font-weight: 400;" aria-level="1">Neck pain; </li> <li style="font-weight: 400;" aria-level="1">Sinus and ear infections; </li> <li style="font-weight: 400;" aria-level="1">Mood disorders; </li> <li style="font-weight: 400;" aria-level="1">Scoliosis; </li> <li style="font-weight: 400;" aria-level="1">Constipation. </li> </ul> Moreover, cranial sacral therapy is more effective than sham treatment for treating pain intensity in non-specific neck pain. &nbsp; <h3>Myofascial Release Therapy</h3> <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">Myofascial release therapy</a> focuses on releasing your muscles' connective tissue. This massage works by applying pressure through the therapist's elbows, a foam roller or ball to the muscles, joints and bones. The pressure then works to break down the tight fascia in the muscle, which leaves the muscle relaxed. This particular massage is most commonly used to treat very tight muscles as it targets the connective tissue causing the tightness. It can also be used to help treat myofascial pain syndrome and headaches. &nbsp; <h3>Abhyanga Oil Massage</h3> This type of massage is similar to a conventional massage but includes the usage of <a href="https://www.healthline.com/health/types-of-massage#abhyanga" target="_blank" rel="noopener">abhyanga oil</a>. It works by massaging the oil into the skin and all over the body. Unlike some of the previously mentioned massages, the emphasis of this massage is on the skin, not the muscles. Instead of trying to release muscular tension, the working of abhyanga oil onto the skin is designed to nourish it. Abhyanga oil massages can help: <ul> <li style="font-weight: 400;" aria-level="1">Reduce stress; </li> <li style="font-weight: 400;" aria-level="1">Improve skin health and moisture; </li> <li style="font-weight: 400;" aria-level="1">Reduce blood pressure and muscle stiffness. </li> </ul> An added benefit is that this massage can be performed at home with or without a practitioner. All you need is some oil and a helping hand or two! &nbsp; <h3>Deep Tissue Massage</h3> <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">Deep tissue massages</a> unsurprisingly focus on the deep tissue in the body. Specifically, they aim to lengthen and relax the deep tissue while improving the flow of blood and nutrients to the muscles and the elimination of toxins in the body. Deep tissue massages work by applying slow strokes and deep finger pressure to focus on the deep layers of your body's connective tissue and muscles. Deep tissue massages are most effective for people with soreness, injuries, tightness, or chronic muscle pain because they penetrate deep into the body to heal underlying pain and tension. &nbsp; <h3>Sports Massage</h3> <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">Sports massages</a> are designed specifically for treating sports injuries. Unlike other forms of massages designed to provide relaxation to someone with a lot of stress in the body, sports massages support very athletic and physically demanding lifestyles. These massages usually begin with an assessment so your therapist can determine what kind of treatment you need. The massage will vary greatly depending on your injury or goal. Sports massages can include movements like: <ul> <li style="font-weight: 400;" aria-level="1">Stroking; </li> <li style="font-weight: 400;" aria-level="1">Kneading; </li> <li style="font-weight: 400;" aria-level="1">Compression; </li> <li style="font-weight: 400;" aria-level="1">Friction; </li> <li style="font-weight: 400;" aria-level="1">Stretching; </li> <li style="font-weight: 400;" aria-level="1">The usage of trigger points. </li> </ul> In addition to relieving athletic injuries, sports massages help improve athletic performance, sleep, flexibility and well-being. &nbsp; <h3>Trigger Point Massage</h3> A <a href="https://www.healthline.com/health/types-of-massage#trigger-point" target="_blank" rel="noopener">trigger point massage</a>, as indicated by its name, works by treating trigger points, i.e., areas of tightness within the muscle tissues that cause pain in the body. It works by applying alternating pressure on the trigger point to alleviate pain and tightness. This form of massage is particularly good for people with chronic pain. Some research has shown that it can reduce the frequency, intensity, and duration of tension headaches and migraines. &nbsp; <h3>Thai Massage</h3> <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">Thai massages</a> are unique; they typically involve the patient lying on the floor and participating in the treatment. Similar to yoga, Thai massages use a series of gentle movements while the therapist applies pressure on the body. It also includes pulling forces like knuckle cracking, pulling your toes and fingers and walking on the patient's back. A Thai massage's benefits include increased flexibility, circulation and energy levels. So, whether you're a yoga enthusiast or someone looking to rest, relax and stretch, Thai massage therapy can be a fun and exciting way to strengthen and lengthen while releasing unwanted tension! &nbsp; <h3>Hot Stone Massage</h3> <a href="https://www.healthline.com/health/hot-stone-massage#TOC_TITLE_HDR_1" target="_blank" rel="noopener">Hot stone massages</a> use heated flat stones placed on the body to relax your muscles. The stones are typically placed on your stomach, chest, face, palms, feet, toes and along your spine. Other than the usage of warmed stones, hot stone massages are not unlike a conventional massage. Most often, your therapist will massage your body with long strokes, vibration, tapping, kneading and circular movements. After using the hot stones, your therapist might use cold stones to end the session by soothing the skin and calming any swollen blood vessels. Because they use warmth, hot stone massages provide a number of benefits in addition to those provided by conventional massage. For instance, host stone massages can help treat conditions like rheumatoid arthritis, reduce pain and improve grip strength and range of motion. They may also help relieve the symptoms of certain cancer and autoimmune diseases. &nbsp; <h3>Swedish Massage</h3> This incredibly relaxing massage is all about leaving you feeling rested, relaxed and rejuvenated. It uses <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">long strokes and light/firm pressure</a> to provide relaxation to your body. Because of the application of light and firm pressure through long strokes, glides, kneading, tapping and rubbing, Swedish massages are perfect for people looking to reduce tension in their muscles. Swedish massages have also been found to reduce anxiety. <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">Researchers</a> performed a study where participants suffering from general anxiety without receiving medical treatment had a Swedish massage twice a week. The subjects reported significantly reduced anxiety. &nbsp; <h3>Aromatherapy Massage</h3> <a href="https://www.thegoodbody.com/types-of-massage/" target="_blank" rel="noopener">Aromatherapy massages</a> add essential oils (e.g., Roman chamomile, lavender, tea tree, lemon, ginger and cedarwood) to the conventional massage to improve mental and physical health. An aromatherapy massage's effect on you largely depends on what kind of oil was used in the massage. Roman chamomile, for example, has been shown to help treat anxiety. &nbsp; <h2>A Parting Reminder</h2> There are a lot of different kinds of massages out there, so it's easy to get lost between all these possibilities and become overwhelmed. Instead, think of massages as tools — each one has something that it is particularly good at, so there isn't such a thing as a wrong decision. Every massage has benefits, and they will all help in some ways. It just means that finding that perfect fit might take a few tries. Take encouragement in the fact that there is an ideal massage out there for reducing your particular kind of pain, ache or tightness. You just have to find it!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/massages.png</images> <url>https://topdoctormagazine.com/issues/different-kinds-of-massages/</url> </article> <article> <ID>26976</ID> <title>What Do Healthy Relationships Look Like?</title> <publishDate>2022-11-23 07:46:40</publishDate> <description><div class="et_pb_section et_pb_section_305 et_section_regular" > <div class="et_pb_row et_pb_row_307"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_308 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_146 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_438 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_439 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_440 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_314 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Every relationship is different on almost every level, with different answers to <a href="https://www.verywellmind.com/all-about-healthy-relationship-4774802" target="_blank" rel="noopener">fundamental questions such as</a>: <ul> <li style="font-weight: 400;" aria-level="1">What is acceptable in a relationship?</li> <li style="font-weight: 400;" aria-level="1">What is needed for it to work out?</li> <li style="font-weight: 400;" aria-level="1">What makes the relationship either healthy or toxic?</li> </ul> Usually, the details that turn a relationship from healthy to toxic are the same: infidelity, distrusting each other, constantly lying, etc. Keeping your romantic relationship healthy is not an easy task; it requires effort, patience and a solid dedication to building a future with your loved one. Only then will your relationship thrive in a positive environment, a sine qua for preserving your and your partner's mental and physical health. &nbsp; <h2>How Do Healthy Relationships Work?</h2> The term <a href="https://www.healthline.com/health/healthy-relationship#characteristics" target="_blank" rel="noopener">'healthy relationship</a>' is very subjective, as the definition is decided by two people (in a polyamorous relationship, by more than just two people) depending on their needs. First, you must remember that every relationship is unique. Depending on your age, personality, needs and preferences, your romantic relationship differs from the one you had with someone else or even with the same person. As we mature and redefine our personalities, <a href="https://www.healthline.com/health/healthy-relationship#red-flags" target="_blank" rel="noopener">the ways we interact in relationships, especially romantic ones, differ</a>. Having a healthy relationship <a href="https://www.healthline.com/health/healthy-relationship#red-flags" target="_blank" rel="noopener">does not mean you and your partner must have the same hobbies, preferences and lifestyle</a>. But, if you cannot be with someone who, for example, has a different view on significant subjects, it is usually healthier for you and the other person to end your relationship. It is natural for arguments between romantic partners to occur, but not daily. &nbsp; <h2>What Healthy Relationships Look Like</h2> &nbsp; <h3>Trust </h3> <a href="https://www.healthline.com/health/healthy-relationship#characteristics" target="_blank" rel="noopener">Trust</a> is a crucial element in having a healthy relationship. Having and being an honest partner means you trust your other half. You can achieve this by: <ul> <li style="font-weight: 400;" aria-level="1">Not keeping secrets from each other; </li> <li style="font-weight: 400;" aria-level="1">Not interrogating your partner when they are not with you about their whereabouts or who they are with; </li> <li style="font-weight: 400;" aria-level="1">Not being afraid that your partner will cheat on you with someone else; </li> <li style="font-weight: 400;" aria-level="1">Not constantly surveilling them through social media or the people they are around.</li> </ul> &nbsp; <h3>Respect</h3> <a href="https://hellorelish.com/articles/respect-in-a-relationship.html" target="_blank" rel="noopener">Respecting one another</a> is necessary for a healthy relationship. You must respect each other's past, feelings, needs and boundaries. No one, not even your romantic partner, is allowed to overstep something you deeply care about, especially boundaries. For example, if you do not enjoy a relationship full of cursing or mean words, your partner has to respect that. And respect comes along with love. If your romantic partner truly loves you and is willing to adapt for you, they will not disrespect your choices and needs. &nbsp; <h3>Teamwork</h3> Remember, your relationship is not a contest between you and your partner. <a href="https://www.healthline.com/health/healthy-relationship#characteristics" target="_blank" rel="noopener">Both of you are a team</a>. You need to have each other's back and support your partner's dreams and wishes, even though you may not always see eye to eye. &nbsp; <h3>Intimacy</h3> <a href="https://www.healthline.com/health/healthy-relationship#characteristics" target="_blank" rel="noopener">Intimacy</a> is a big part of a romantic relationship. It's what sets this type of relationship apart, which is why you have to discuss it openly and see if you are compatible. If you both enjoy having an active sex life, then your relationship will be healthy, and the avenue of comfortably initiating sex and openly discussing desires, likes and dislikes will always be open. &nbsp; <h3>Time Apart</h3> There is no shame if you sometimes wish to be apart from your partner. People have different needs, and <a href="https://www.healthline.com/health/healthy-relationship#characteristics" target="_blank" rel="noopener">some enjoy spending time alone</a>. Many prioritize spending time with their partners, but that does not mean you must neglect your personal space and time. Having some time for yourself to relax, practice a hobby or meet up with friends and family leaves time for you to long for your partner. &nbsp; <h3>Communication</h3> <a href="https://www.healthline.com/health/healthy-relationship#characteristics" target="_blank" rel="noopener">Discussing your issues and needs</a> with your partner depicts a healthy relationship. You have to feel comfortable about opening up to these types of discussions or any issue you may suffer. Do not be distracted by the fact that your partner may have a different opinion; they are there to help you get through your problems and celebrate your success. Remember that communication goes both ways. Just like your partner is listening to you, you must do the same for them! &nbsp; <h2>Healthy vs. Unhealthy Relationships </h2> Just as people define healthy relationships, they can cause a relationship to go downhill. Toxic relationships can spring up <a href="https://www.verywellmind.com/all-about-healthy-relationship-4774802" target="_blank" rel="noopener">between a victim and an aggressor or between two aggressors</a>. If you are in a toxic relationship, you may find your partner: <ul> <li style="font-weight: 400;" aria-level="1">Stepping over your boundaries; </li> <li style="font-weight: 400;" aria-level="1">Pressuring you into having sex with them; </li> <li style="font-weight: 400;" aria-level="1">Constantly monitoring you and your whereabouts; </li> <li style="font-weight: 400;" aria-level="1">Not trusting your words and always demanding physical proof; </li> <li style="font-weight: 400;" aria-level="1">Hating all of your friends just because you spent time with them and not with yourself; </li> <li style="font-weight: 400;" aria-level="1">Not communicating openly about subjects such as old partners, friends and family. </li> </ul> &nbsp; <h2>Can a Relationship Go from Toxic to Healthy?</h2> If two partners wish to change their toxic relationship into a healthy one and will genuinely work for it, anything is possible! As we already noted, <a href="https://www.verywellmind.com/all-about-healthy-relationship-4774802" target="_blank" rel="noopener">adapting is the first step toward a healthy relationship</a>, and the same goes for toxic relationships: they require a profound change, which can be hard sometimes. Adapting to your partner's needs is essential if you wish to turn your toxic relationship into a healthy one. Discuss what bothers you in the relationship and listen to your partner's wishes. If you think you can change for the better and your partner, a happy and healthy relationship lies just around the corner! &nbsp; <h2>A Parting Reminder</h2> Having a romantic relationship with someone that you love will be easy most of the time. Do not get scared when you hit a bump in the road. It is normal for challenges to appear from time to time but if you are in a healthy relationship, it will be easy to get over them.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/relatioship.png</images> <url>https://topdoctormagazine.com/issues/what-do-healthy-relationships-look-like/</url> </article> <article> <ID>26938</ID> <title>A Top Doctor in Hair Transplant Innovation: An Interview with Dr. Arthur Katona</title> <publishDate>2022-11-18 11:33:14</publishDate> <description><div class="et_pb_section et_pb_section_306 et_section_regular" > <div class="et_pb_row et_pb_row_308"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_309 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_147 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_441 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_442 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_443 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_315 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The TopDoc Clinics Miami location is fortunate to include Dr. Arthur Katona, MD, as an in-house physician. Dr. Katona, a hair restoration surgeon with 25 years of experience, is a <a href="https://katonahairrestoration.wordpress.com/about/" target="_blank" rel="noopener">leader in the industry</a>. He has performed more than 22,000 hair transplant procedures in the United States and the United Kingdom. He is well respected for his talent and innovations, and his patients include several professional athletes. "We built the largest clinic in the United States, and now we're in the best city in the best building, in the best location and in the best clinic," Dr. Katona said. &nbsp; <h2>Becoming a Hair Transplant Surgeon</h2> &nbsp; <h3>Getting Started</h3> After medical school, Dr. Katona completed Fellowships in Dermatology with Dr. Bernard Ackerman, Dr. F. Brandt, and Dr. Leavitt. Later, he completed a lengthy Fellowship in hair transplant surgery with Dr. Leavitt learning techniques that were decades ahead of the general hair transplant community. Dr. Katona has taught some of these techniques at the major hair transplant meetings for the leading doctors in the world. &nbsp; <h3>A Singular Focus</h3> Dr. Katona and his team have a singular focus on what they do and how they do it. "My team is dedicated exclusively to hair transplant surgery. They don’t engage in any other areas of medicine. A singular focus is critical," Dr. Katona said. &nbsp; <h2>About Hair Transplant Surgery</h2> &nbsp; <h3>Two Standard Techniques</h3> Two methods are commonly used for hair transplant are Follicular Unit Transplantation (FUT) and Follicular Unit Extraction (FUE). Both involve removing hair follicles from the back of the head and transplanting them in the thinning areas. With FUT, a <a href="https://www.webmd.com/skin-problems-and-treatments/hair-loss/hair-transplants" target="_blank" rel="noopener">strip of skin is removed</a> and divided into thousands of grafts with one or more individual hairs each. With FUE, the <a href="https://www.webmd.com/skin-problems-and-treatments/hair-loss/hair-transplants" target="_blank" rel="noopener">back of the scalp is shaved</a>, and individual hair follicles are removed. "I come out of the FUT strip surgery legacy, but FUE surgery is making a move to be the foremost technique. Both are good as long as you execute at the highest level," Dr. Katona explained. &nbsp; <h3>Other Treatments</h3> Dr. Katona mentions other methods available, such as cryotherapy, IV therapy, hyperbaric, platelet-rich plasma and oral medications. "There are also medications such as Finasteride and Minoxidil. I think oral minoxidil and spironolactone are going to step forward," he said. Dr. Katona considers laser light therapy and stem cells and exosomes as exciting possibilities in hair restoration. and peptides to be exciting entries into the field. Also, his practice will be conducting randomized prospective peptides studies. "We're going to have cloning within the next five to 10 years. The technology and science are there. I think all of these procedures are going to get bigger and better," Dr. Katona explained. &nbsp; <h3>Hair Transplantation for Women</h3> Dr. Katona and his team receive many inquiries from women seeking hair loss solutions. The team carefully evaluates each case. "It is critical to perform an extensive medical history, which may involve laboratory tests, a skin biopsy and other modalities to determine the cause of hair loss. Once the cause has been determined or certain underlying health conditions have been ruled out, we may proceed to treatment," Dr. Katona said. &nbsp; <h2>Inventions and Advancements</h2> Challenges do not daunt Dr. Katona and his team. Instead, they invent solutions. &nbsp; <h3>Overcoming Challenges for African American Patients</h3> For many African American patients, the current machinery does not work as well because of the tight curl of the hair follicle. "The curl exists not only at the surface but also beneath the skin, making follicles trickier to harvest. The curvature of the hair shaft makes it particularly challenging to locate the root of the follicle, which is critical for a transplanted follicle's growth," Dr. Katona explained. The solution? They invented a new machine! "Our FUE device considers the curvature, so we can more easily work on wavy and curly hair. It even makes it easier to harvest straight hair, too, so everyone benefits," Dr. Katona said. The team also pretreats the skin before actual harvest to make the root location more easily identifiable. In sum, patients receive better, more satisfying outcomes. &nbsp; <h3>Using Less Anesthesia </h3> The FUE procedure requires a lot of anesthesia, which is not salutary for the patient. The solution? Another invention. "We have invented our anesthesia mechanism where we use less medication. As a result, we're getting better anesthesia and more comfort for the patient, which allows us to do bigger hair transplant procedures," Dr. Katona said. &nbsp; <h2>TopDoc Clinics</h2> &nbsp; <h3>A Partnership</h3> TopDoc Clinics is delighted to have Dr. Katona join their ranks. "We decided to network with TopDoc Clinics because they scour the country for the best doctors in all areas of medicine. We want to network with them and also refer our patients to them when needed," he explained. &nbsp; <h3>Ideal Facilities</h3> Dr. Katona's TopDoc Clinic is located in downtown Miami's prestigious <a href="https://www.fourseasons.com/miami/" target="_blank" rel="noopener">Four Seasons Hotel</a>. "We're using the largest operating room in the country, about 600 square feet. Its double lamps give us illumination that we've never had before," Dr. Katona said. The location also allows for advanced postoperative care. "We have hair wash facilities, so a patient can come back later, and we can wash the donor and grafted areas. This speeds wound healing and growth," Dr. Katona added. &nbsp; <h3>Privacy</h3> Privacy is paramount, as many of Dr. Katona's patients are among the most accomplished professional athletes from major league sports. The hotel accommodates these concerns. "There are two secret entrances where they can park and enter the facility. There's also a private elevator, and they can make their way to a very private Four Seasons Hotel room for recovery," Dr. Katona explained. &nbsp; <h3>Expanding the Top Doctor Connection</h3> "I want to take this to a national scale. Across the country, using our machinery, we can train staff, nurses, medical technicians, medical assistants and doctors," Dr. Katona said. &nbsp; <h2>A Parting Reminder</h2> TopDoc Clinics is <a href="https://topdocclinics.com/about-us/" target="_blank" rel="noopener">a healthcare industry leader</a> with a broad, diverse set of medical specialties, including urgent care, family practice, restorative and revitalizing services and cosmetic procedures. Their overall goal is to detoxify the body and improve the speed and quality of recovery for every patient. To that end, we bring on board and support team members like Dr. Katona — the most forward-thinking, innovative providers. Dr. Katona is at the forefront of advancing the hair transplant surgery practice. With the help of his dedicated team of experts, he has created solutions when faced with challenges, providing the best chance for patients' successful outcomes. <a href="https://topdocclinics.com/" target="_blank" rel="noopener">Top Doc Clinics</a> is proud to have Dr. Katona on its team of house physicians. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Dr-Arthur.png</images> <url>https://topdoctormagazine.com/issues/a-top-doctor-in-hair-transplant-innovation-an-interview-with-dr-arthur-katona/</url> </article> <article> <ID>26930</ID> <title>Five Tips for Intuitive Eating Over the Holiday Season</title> <publishDate>2022-11-17 11:10:55</publishDate> <description><div class="et_pb_section et_pb_section_307 et_section_regular" > <div class="et_pb_row et_pb_row_309"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_310 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_148 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_444 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_445 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_446 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_316 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">People who have implemented and benefited from dietary changes know how conflicting the approach of the holiday season can be. Our minds abound with questions such as: is it okay to indulge for just a couple of weeks? or will my friends and family be willing to cater to my dietary requirements? You are not alone. Surveys show that <a href="https://swnsdigital.com/us/2021/11/over-60-of-americans-agree-they-deserve-to-indulge-in-holiday-treats/" target="_blank" rel="noopener">over half of Americans</a> go into the festive season intending to put their diets on hold. Whether or not this is justified according to health, social or lifestyle perspectives, the conundrum posed by dieting during the holidays reveals a downside of rigid and uncompromising dietary regimens. An excellent alternative is gaining in popularity — <a href="https://www.webmd.com/diet/what-is-intuitive-eating" target="_blank" rel="noopener">intuitive eating</a>. Intuitive eating is a practice whereby you forego the austerity required by traditional diets and instead try to get in tune with your body's needs. By listening to their bodies, people who practice intuitive eating can achieve the benefits of traditional diets — weight loss, appetite control and improved mental and physical well-being — without hassle! &nbsp; <h2>Does Intuitive Eating Work?</h2> As with any new or resurfacing idea, most people approach the concept of intuitive eating with a healthy dose of skepticism. Thankfully, the scientific literature supports the efficacy and merits of intuitive eating. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360478/" target="_blank" rel="noopener">A qualitative study of middle-aged women</a> published in the Health Psychology Open journal found that intuitive eating helped participants avoid the negative feelings associated with setbacks in following a strict diet. These negative feelings include frustration, depression and demoralization. Critics of intuitive eating claim that it can lead to uncontrollable eating habits. However, <a href="https://www.sciencedirect.com/science/article/pii/S1740144521000887" target="_blank" rel="noopener">a study of over 700 Hungarian university students</a> found little to no connection between intuitive eating and uncontrolled eating. &nbsp; <h3>Can Intuitive Eating Help You Lose Weight?</h3> The desire to lose weight, improve one's physique or boost overall self-image is one of the primary reasons individuals alter their diets. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535513/" target="_blank" rel="noopener">A mixed methods study</a> published in the International Journal of Environmental Research and Public Health found that self-image, alongside overall health, was the main impetus behind participants changing their diets. Intuitive eating is effective at helping individuals lose weight healthily. <a href="https://www.researchgate.net/publication/256073762_Review_Article_Relationships_between_intuitive_eating_and_health_indicators_Literature_review" target="_blank" rel="noopener">An Australian literature review of 26 studies</a> found that individuals who follow intuitive eating principles had, on average, a lower body mass index (BMI) than those not following intuitive eating. It also found many other benefits associated with intuitive eating outside weight loss, including improved cholesterol readings and better diastolic blood pressure markers. &nbsp; <h2>Intuitive Eating Principles</h2> As a modern dietary concept, <a href="https://health.clevelandclinic.org/what-is-intuitive-eating/" target="_blank" rel="noopener">intuitive eating was created</a> by a dietician, Evelyn Tribole, and a nutritionist, Elyse Resch, in 1995. Tribole and Resch centered their concept around <a href="http://www.intuitiveeating.org/10-principles-of-intuitive-eating/" target="_blank" rel="noopener">10 principles</a>: &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Reject the diet mentality. Letting go of the diet culture of restriction and shame frees individuals to live freely and fully.</li> <li style="font-weight: 400;" aria-level="1">Honor your hunger. Eating when your body signals to you, through hunger, that it needs nutrition averts overeating further down the line.</li> <li style="font-weight: 400;" aria-level="1">Make peace with food. Insatiable cravings and bouts of guilt are mitigated by not creating a list of forbidden foods.</li> <li style="font-weight: 400;" aria-level="1">Challenge the food police. Avoid labeling certain food groups as "good" or "bad" to free yourself from the cycle of negativity associated with diets.</li> <li style="font-weight: 400;" aria-level="1">Discover the satisfaction factor. Enjoy food instead of associating meals with weight gain and guilt — this approach will help you discover when you have truly eaten your fill.</li> <li style="font-weight: 400;" aria-level="1">Feel your fullness. Be mindful of the signals your body sends about your level of satiety.</li> <li style="font-weight: 400;" aria-level="1">Cope with Your emotions and kindness. Recognize that emotional eating won't solve your problems, and try to recognize your emotional triggers.</li> <li style="font-weight: 400;" aria-level="1">Respect your body. Accepting your body and genetic traits is a critical step in intuitive eating.</li> <li style="font-weight: 400;" aria-level="1">Movement — Feel the difference. Move your body without giving yourself the pressure of following stringent exercise routines.</li> <li style="font-weight: 400;" aria-level="1">Honor your health — Gentle nutrition. Provide your body with adequate nutrition, and it will reward you. Don't beat yourself up over one unhealthy meal. True progress is made gradually over time — one slip-up won't set you back.</li> </ol> &nbsp; <h2>Intuitive Eating Tips</h2> The principles of intuitive eating can be a lot to take in all at once. Moreover, taking abstract concepts and implementing them simultaneously can take time and effort. Hence, deriving five actionable tips for this holiday season can help you successfully implement intuitive eating. &nbsp; <h3>Afford Yourself the Pleasure of Enjoying the Holidays</h3> The festive season only comes around once per year — a time of joy, celebration and happiness. You deserve to indulge in the cheerful spirit of the holidays without being shackled down by guilt and shame. Give yourself permission to eat your favorite foods, relish holiday drinks and savor the generational homemade recipes that only come out during the holidays. &nbsp; <h3>Don't View Healthy Eating as Black and White</h3> Refrain from believing that there is no point in eating healthily or practicing moderation during the holiday season. Just because you are having dessert after dinner doesn't mean your healthy lifestyle is irreversibly damaged. Many people make the mistake of exhibiting extremes during the festive period. Individuals either punish themselves by practicing total austerity (and missing out on fantastic meals), or they abandon any semblance of healthy eating and believe that because they are not following their diet to the tee, they now have to overeat at every opportunity. A healthy compromise and balance are always within reach. &nbsp; <h3>Trust Your Body</h3> Listening to your body will let you know when it has had enough food and if it can endure the third helping of turkey and cranberry sauce. Your body is designed to regulate your appetite and eating habits as per its needs. You don't have to police your every thought and want associated with food during the holiday season. &nbsp; <h3>Be Kind to Yourself and Those Around You</h3> Well-intended jokes and comments about overeating and the need for a period of dieting following the holidays might seem harmless, but they can fuel a toxic cycle. You are not the only one at risk of falling victim to this. Be mindful of the jokes you make and the conversations you engage with regarding other people's appetites, appearances or health. By channeling this positive change outward, you will naturally afford yourself the same kindness. Don't perpetuate the notion that enjoying yourself during this period is unhealthy and worthy of punitive measures. &nbsp; <h3>Don't Punish Yourself After the Holidays</h3> Once the new year arrives, don't subject yourself to arbitrary, oppressive, unfair food rules. Instead, acknowledge that there is a time and place for enjoyment and indulgence and that you deserve to treat yourself. Punishing yourself is counterproductive and likely to worsen future eating habits. &nbsp; <h2>Harness the Power of Intuitive Eating</h2> A true commitment to intuitive eating requires being kinder to yourself and fostering a healthier relationship with food. There is no need to punish yourself during or after the holidays. You deserve to focus your thoughts, time and energy on resting, enjoying the company of your loved ones and reflecting on the past year. By trusting your body to do what it was designed to do — regulate your hunger and eating habits — you can enjoy guilt-free participation in all of the holiday festivities!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/eating.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/five-tips-for-intuitive-eating-over-the-holiday-season/</url> </article> <article> <ID>26920</ID> <title>How To Make Holiday Cookies for Every Dietary Need!</title> <publishDate>2022-11-16 10:44:16</publishDate> <description><div class="et_pb_section et_pb_section_308 et_section_regular" > <div class="et_pb_row et_pb_row_310"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_311 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_149 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_447 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_448 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_449 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_317 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Society has been serving the holidays with a side of <a href="https://www.history.com/news/dont-forget-santas-cookies-and-milk-the-history-of-a-popular-christmas-tradition" target="_blank" rel="noopener">cookies and milk since the 1930s</a>. Baking these staple holiday treats has become a tradition in many families' homes. But with more people opting to follow specific diets, relying on those old-timey recipes can become difficult. Maybe you've recently chosen to reduce your gluten intake, or your cousins coming over are strictly <a href="https://www.healthline.com/nutrition/ketogenic-diet-101" target="_blank" rel="noopener">Keto</a>. Whatever the case, these holiday cookie recipe ideas will cover all your bases. Who knows, maybe even Santa has changed his diet recently! These six recipes for holiday cookies will suit a variety of dietary requirements without compromising the flavor and baking fun! &nbsp; <h2>Sugar-Free Peanut Butter Cookies</h2> <a href="https://www.foodfaithfitness.com/sugar-free-peanut-butter-cookies/" target="_blank" rel="noopener">This recipe</a> is low-carb and gluten and dairy-free. Peanut butter cookies pair perfectly with a cool glass of dairy or <a href="https://www.healthline.com/nutrition/best-milk-substitutes" target="_blank" rel="noopener">non-dairy milk</a>, including these sugar-free cookies. The recipe calls for minimal ingredients and is protein-packed — a perfect guilt-free holiday cookie! &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">1 cup of peanut butter</li> <li style="font-weight: 400;" aria-level="1">3/4 cups of Truvia or a plant-based sweetener of your choice</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of salt</li> <li style="font-weight: 400;" aria-level="1">1 egg</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F. Line a baking sheet with parchment paper and set aside.</li> <li style="font-weight: 400;" aria-level="1">Place the peanut butter, salt and Truvia into a bowl. Beat together using an electric mixer.</li> <li style="font-weight: 400;" aria-level="1">Add the egg to the peanut butter mixture and mix until the mixture forms a dough.</li> <li style="font-weight: 400;" aria-level="1">Scoop the dough onto the baking sheet, leaving enough space between each cookie.</li> <li style="font-weight: 400;" aria-level="1">Press the dough balls out with a fork.</li> <li style="font-weight: 400;" aria-level="1">Place the baking tray into the oven and bake for 15-20 minutes.</li> </ul> These holiday cookies are simple yet delicious, and for added utility, they can be stored in the fridge for up to a week. &nbsp; <h2>Bowl Snickerdoodle Cookies</h2> <a href="https://minimalistbaker.com/1-bowl-snickerdoodle-cookies-vegan-gf/" target="_blank" rel="noopener">This recipe</a> is gluten-free, <a href="https://www.healthline.com/nutrition/vegan-diet-guide" target="_blank" rel="noopener">vegan</a> and naturally sweetened. It is no wonder that snickerdoodle cookies are such a fan favorite — cinnamon-infused puffy pillow cookies sound like the perfect Christmas cookie! Even better, this recipe comes together in no time at all! &nbsp; <h3>Ingredients for Coating</h3> <ul> <li style="font-weight: 400;" aria-level="1">2 tablespoons of coconut sugar or cane sugar</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of ground cinnamon</li> </ul> &nbsp; <h3>Ingredients for Cookies</h3> <ul> <li style="font-weight: 400;" aria-level="1">1/2 of vegan or dairy butter</li> <li style="font-weight: 400;" aria-level="1">1 1/3 cups of gluten-free flour blend</li> <li style="font-weight: 400;" aria-level="1">1 1/4 cups of almond flour</li> <li style="font-weight: 400;" aria-level="1">1/2 cup of coconut sugar or cane sugar</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of <a href="https://www.webmd.com/food-recipes/what-is-aquafaba" target="_blank" rel="noopener">Aquafaba</a> or 1 egg</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of vanilla extract</li> <li style="font-weight: 400;" aria-level="1">3/4 teaspoon of baking powder</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon of cream of tartar (optional)</li> <li style="font-weight: 400;" aria-level="1">1 1/4 teaspoons of ground cinnamon</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon of sea salt</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of cornstarch or arrowroot starch</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F and line two baking trays with parchment paper. Set aside for later.</li> <li style="font-weight: 400;" aria-level="1">Start by preparing the coating. Add the sugar and cinnamon to a bowl and combine and set aside.</li> <li style="font-weight: 400;" aria-level="1">Add softened butter to a large mixing bowl and mix until creamy and smooth.</li> <li style="font-weight: 400;" aria-level="1">Add sugar to the butter and mix on medium speed. The mixture should be fluffy and light.</li> <li style="font-weight: 400;" aria-level="1">Add the Aquafaba, egg and vanilla and mix again, scraping down the sides of the bowl.</li> <li style="font-weight: 400;" aria-level="1">Add the baking powder, cream of tartar, ground cinnamon and sea salt to this mixture. Mix lightly until combined. </li> <li style="font-weight: 400;" aria-level="1">Add the gluten-free flour, almond flour and starch powder and gently mix until combined.</li> <li style="font-weight: 400;" aria-level="1">Once the dough is thick and moldable, cover the bowl and transfer it to the fridge. Chill the dough for 30 minutes.</li> <li style="font-weight: 400;" aria-level="1">Using a tablespoon or cookie scooper, measure out equal-sized amounts. Roll the dough into balls in the cinnamon and sugar mixture until coated evenly.</li> <li style="font-weight: 400;" aria-level="1">Arrange the balls on the parchment-lined baking tray and gently press down with the palm of your hand.</li> <li style="font-weight: 400;" aria-level="1">Bake for 10-12 minutes or until golden brown. Remove from the oven and let them cool.</li> </ul> Snickerdoodle cookies are quintessentially festive, so giving these a try this season is a must! &nbsp; <h2>Keto Thumbprint Cookies</h2> <a href="https://www.sweetashoney.co/keto-thumbprint-cookies/#recipe-card" target="_blank" rel="noopener">This recipe</a> is low-carb, gluten-free, Keto and vegetarian. Keto desserts are often hard to come by, but this cookie recipe has you covered. They are filled with a raspberry <a href="https://www.medicalnewstoday.com/articles/291334" target="_blank" rel="noopener">chia seed jam</a> to add cheer to your dessert table! &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">1/4 cup of unsalted butter</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of cream cheese</li> <li style="font-weight: 400;" aria-level="1">1/3 cup of erythritol</li> <li style="font-weight: 400;" aria-level="1">1 3/4 cups of almond flour</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon of sea salt</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of vanilla extract</li> <li style="font-weight: 400;" aria-level="1">12 teaspoons of Keto raspberry jam</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Line a baking tray with parchment paper and preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Add the softened butter, cream cheese and erythritol to a bowl and mix with an electric mixer on high speed.</li> <li style="font-weight: 400;" aria-level="1">Add the almond flour, egg, salt and vanilla extract to this mixture. Mix again on medium speed until a fluffy, sticky cookie dough forms.</li> <li style="font-weight: 400;" aria-level="1">Place the cookie dough in the fridge to chill for 30 minutes.</li> <li style="font-weight: 400;" aria-level="1">Remove the dough and roll it out into balls, placing each on the tray.</li> <li style="font-weight: 400;" aria-level="1">To create the print, place your thumbprint into the center of the dough ball.</li> <li style="font-weight: 400;" aria-level="1">Add the sugar-free jam to fill 3/4 of the thumbprint.</li> <li style="font-weight: 400;" aria-level="1">Bake for 15-18 minutes or until lightly browned. Once out, let them cool completely.</li> </ul> Perfect for anyone who has <a href="https://www.cdc.gov/diabetes/basics/diabetes.html" target="_blank" rel="noopener">diabetes</a> or for anyone looking for a low-carb, low-sugar festive cookie alternative! &nbsp; <h2>Paleo Chocolate Crinkles</h2> <a href="https://www.simplyjillicious.com/paleo-christmas-cookies-chocolate-crinkles-gluten-free-dairy-free/" target="_blank" rel="noopener">This recipe</a> is refined sugar, dairy and gluten-free. Crinkle cookies are often the star of the show, with the lovely contrast between the chocolatey brown cookie and the white powdered sugar! &nbsp; <h3>Ingredients for the Cookie</h3> <ul> <li style="font-weight: 400;" aria-level="1">1 1/4 cups of almond flour</li> <li style="font-weight: 400;" aria-level="1">1/4 cup of raw cacao powder</li> <li style="font-weight: 400;" aria-level="1">1/4 cup of coconut sugar</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon of baking soda</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of baking powder</li> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon of sea salt</li> <li style="font-weight: 400;" aria-level="1">1/4 cup of pure maple syrup</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of pure vanilla extract</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of avocado oil</li> <li style="font-weight: 400;" aria-level="1">1 egg</li> </ul> &nbsp; <h3>Ingredients for the Maple Powdered Sugar Coating</h3> <ul> <li style="font-weight: 400;" aria-level="1">2 tablespoons of maple sugar</li> <li style="font-weight: 400;" aria-level="1">1 1/2 tablespoons of arrowroot powder</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F and line a baking tray with parchment paper.</li> <li style="font-weight: 400;" aria-level="1">Mix the coconut sugar, almond flour, cacao powder, salt, baking soda and baking powder in a bowl.</li> <li style="font-weight: 400;" aria-level="1">Add the eggs, vanilla, maple syrup and oil and mix to form a dough. Let the dough sit for at least 10 minutes at room temperature.</li> <li style="font-weight: 400;" aria-level="1">Prepare the powdered sugar by placing 2 tablespoons of maple sugar into your food processor or grinder and pulsing until the sugar forms a coarse powder.</li> <li style="font-weight: 400;" aria-level="1">Place the roughly powdered maple sugar into a medium-sized bowl along with the arrowroot powder, and stir until well combined.</li> <li style="font-weight: 400;" aria-level="1">Using a cookie scoop or tablespoon, scoop the dough directly into the powdered sugar bowl. Shake the bowl to coat the cookie dough evenly with the powdered sugar mixture.</li> <li style="font-weight: 400;" aria-level="1">Remove the dough and place it on the baking sheet. Bake for 10-12 minutes and let them cool to room temperature.</li> </ul> You would never guess these cookies are gluten, dairy and refined sugar-free! &nbsp; <h2>Millet, Almond and Pistachio Cookies</h2> <a href="https://nirvanacakery.com/millet-almond-and-pistachio-cookies/" target="_blank" rel="noopener">This recipe</a> is gluten-free and vegan. Millet is <a href="https://www.healthline.com/nutrition/what-is-millet" target="_blank" rel="noopener">high in fiber</a> and gluten-free, which adds excellent health benefits to these cookies. This recipe is a perfect rework of a top holiday cookie recipe! &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">1/2 cup of millet</li> <li style="font-weight: 400;" aria-level="1">1 cup of almond flour</li> <li style="font-weight: 400;" aria-level="1">1/3 cup of pistachios, chopped</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of ground cardamom</li> <li style="font-weight: 400;" aria-level="1">1 pinch of bicarbonate of soda</li> <li style="font-weight: 400;" aria-level="1">1 pinch of sea salt</li> <li style="font-weight: 400;" aria-level="1">1/2 of lemon zest</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of coconut oil, melted</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of maple syrup</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of vanilla extract</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of lemon juice</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F and line a baking sheet with parchment paper.</li> <li style="font-weight: 400;" aria-level="1">Place the millet into a food processor and blend until it forms a flour-like consistency.</li> <li style="font-weight: 400;" aria-level="1">Combine millet flour, almond flour, cardamom, baking soda and salt in a large bowl and whisk together. Mix in chopped pistachios and lemon zest. Set aside.</li> <li style="font-weight: 400;" aria-level="1">Whisk melted coconut oil with lemon juice, vanilla and maple syrup in a small bowl. Pour this mixture into the dry mixture bowl.</li> <li style="font-weight: 400;" aria-level="1">Combine all the ingredients to form a dough. Leave to stand for 10 minutes.</li> <li style="font-weight: 400;" aria-level="1">Roll cookie dough balls in the palms of your hands and place them onto the lined tray.</li> <li style="font-weight: 400;" aria-level="1">Bake for about 15 minutes until light golden brown.</li> </ul> Similar to biscotti, these cookies have an elegant flavor profile and are the perfect addition to any festive dinner party! &nbsp; <h2>Spritz Cookies Made With Homemade Food Coloring</h2> <a href="https://draxe.com/recipes/spritz-cookies/" target="_blank" rel="noopener">This recipe</a> is dairy, gluten, artificial colorant and refined sugar-free. Originating in <a href="https://www.huffpost.com/entry/spritz-cookies_l_61a8e1b3e4b0f398af1dc0fd" target="_blank" rel="noopener">Scandinavia and Germany</a>, spritz cookies are fun to bake and even better to eat! This recipe is guilt-free and will keep you and your guests reaching for more. &nbsp; <h3>Ingredients</h3> <ul> <li style="font-weight: 400;" aria-level="1">2 cups of paleo flour (a combination of almond arrowroot, coconut and tapioca flour)</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking powder</li> <li style="font-weight: 400;" aria-level="1">1/2 cup of maple syrup</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of coconut oil</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of vanilla extract</li> <li style="font-weight: 400;" aria-level="1">4 teaspoons of almond extract</li> <li style="font-weight: 400;" aria-level="1">4 tablespoons of flaxseed meal</li> <li style="font-weight: 400;" aria-level="1">1/2 cup of water</li> <li style="font-weight: 400;" aria-level="1">1/2 teaspoon of powdered <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina" target="_blank" rel="noopener">spirulina</a> for green coloring</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of red beetroot juice for red coloring</li> <li style="font-weight: 400;" aria-level="1">1 spritz cookie press</li> </ul> &nbsp; <h3>How To Prepare</h3> <ul> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Combine half the flour, baking powder, maple syrup, coconut oil, vanilla, almond extract, flaxseed meal, the total quantity of beetroot juice and 1/4 cup water in a medium-sized bowl.</li> <li style="font-weight: 400;" aria-level="1">Repeat this step with the remaining ingredients and replace the beetroot juice with spirulina powder.</li> <li style="font-weight: 400;" aria-level="1">Mix thoroughly until well-combined.</li> <li style="font-weight: 400;" aria-level="1">Spoon mixtures into the cookie press, one after the other, after choosing the cookie shape.</li> <li style="font-weight: 400;" aria-level="1">Use the cookie press to spritz cookies onto a lined baking sheet.</li> <li style="font-weight: 400;" aria-level="1">Bake for 8-10 minutes and cool before serving.</li> </ul> Spritz cookies come in all shapes and sizes, so this is a precious opportunity to get creative with shapes and colors! &nbsp; <h2>There's Always an Option!</h2> Your cookie traditions do not have to sit on the back burner this Christmas. So many alternatives and different options are available today to suit a wide array of dietary requirements if you want to try something new this year. Using the recipes provided above will fit just about any palate and lifestyle!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/holiday-cookies.png</images> <url>https://topdoctormagazine.com/wellness/health-nutrition/how-to-make-holiday-cookies-for-every-dietary-need/</url> </article> <article> <ID>26912</ID> <title>Reaching More People Through Telemedicine: An Interview With Dr. Laura Purdy, MD</title> <publishDate>2022-11-14 10:28:17</publishDate> <description><div class="et_pb_section et_pb_section_309 et_section_regular" > <div class="et_pb_row et_pb_row_311"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_312 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_150 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_450 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_451 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_452 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_318 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"It's all about the relationships for me," Dr. Laura Purdy said. "That's relationships with business owners, other doctors, peers, colleagues, innovators, nurse practitioners and RNs and, of course, patients."   Dr. Laura Purdy, MD, is a board-certified, <a href="https://wellnessdripholyoke.com/laura-purdy/" target="_blank" rel="noopener">family medicine</a> physician based in Springfield, Massachusetts. She is licensed in 48 states, enabling her to practice telemedicine effectively across the country. For 14 years of her medical career, Dr. Purdy served as a physician in the U.S. Army, where she discovered the value of telemedicine. In civilian medicine, she is working to educate medical professionals and patients alike about the growth and benefits of telemedicine.   To that end, Dr. Purdy has founded several businesses and <a href="https://www.linkedin.com/in/laura-purdy-md/" target="_blank" rel="noopener">has been featured</a> on major networks and other high-profile media as a thought leader in digital healthcare. Driven by a strong desire to help as many people as possible, she strives to establish high-quality, advanced telehealth systems and bring much-needed services to those who otherwise fall through the medical cracks.   &nbsp; <h2>Diverting the Spotlight </h2> Dr. Purdy has a personal philosophy of selflessness.   "I've never sought to do anything for myself at the expense of another person. I would rather sacrifice myself if it meant somebody else gets to succeed," she explained.  &nbsp; <h3>Facing the Music</h3> Dr. Purdy's original career path goal was to be a pianist.   "I was a childhood prodigy. I accompanied orchestras, choirs, musicals, soloists, ensembles, weddings, churches and more," she shared.  She was most comfortable in her supporting role — she didn't like having all eyes on her. But an unfortunate incident in her teen years during which a show was stolen from her soured her love of a music career. It contradicted her personal philosophy.   "I said, 'I quit. I'm out. I will fail in this industry because I'm not like that. If this is what it's like, I don't want to be part of it,'" Dr. Purdy explained.  &nbsp; <h3>Embracing Medicine</h3> "My dad said one day, 'Why don't you go be a nurse?' It sounded great, so I agreed," she shared.  Dr. Purdy began shadowing other nurses and discovered it wasn't for her. She wanted to be in a position to make significant decisions for the good of caring for people. So, she decided to become a doctor.  &nbsp; <h3>Joining and Learning in the U.S. Army</h3> "Just so you know, I'm not paying for your grad school," Dr. Purdy's dad told her.   "Well, I wasn't going to pay for it, either, because that's not a good business decision. I've always been a businesswoman," she replied.  Dr. Purdy turned to military service as an opportunity to have medical school paid for while she contributed to the war that, in 2006, was just a few years old.   "In the military, I'd get to do something meaningful and not have to worry about institutions, health systems and health insurance influencing my practice of medicine. Instead, I was going to learn how to be a doctor," she explained.  It was while she was serving as a doctor in the military that she discovered the value of telemedicine.   "In the military, people deploy. In my unit, twice a year, the medics deployed in groups all across the continent of Africa. And so I learned that telemedicine was both capable and necessary," she said.  In line with her philosophy of helping as many as possible, telemedicine became a way to function effectively in a resource-strapped environment.   "We had to figure out how to take what we had at our disposal and use that to do the best, be the most efficient and deliver the most healthcare to the most people in the most efficient way. The military taught me that. Every day, I mentally give credit to what I learned in the Army," Dr. Purdy explained.  &nbsp; <h2>Telemedicine's Extended Reach</h2> Telemedicine is a great way to support your goal of putting others' well-being at the forefront. It casts a wider net to serve those who either don't have primary care facilities nearby or cannot access them.   &nbsp; <h3>The COVID-19 Revolution</h3> "We were put in a position where we needed a rapid adoption of digital health," Dr. Purdy said.  Before, both patients and doctors were skeptical. Telemedicine was much needed, but it was hard to do. The silver lining in the dark COVID-19 cloud provided the entire industry with a period of rapid refinement and growth in people's trust. They were willing to give it a try out of necessity.  "Governments were willing to change their laws," Dr. Purdy explained. "It reestablished the way we define doctor-patient relationships and the legal practice of medicine. It revolutionized the industry. My vision of establishing advanced telehealth systems across the country was becoming a reality."  &nbsp; <h3>New Expectations</h3> Just like many banking services are now conveniently done online, patients are now expecting certain medical services to be provided the same way.   "Trips to the doctor's office or emergency room will be reserved for actual life and death situations, while primary care will be managed outside the institution. Technology will develop systems and tools for more and more remote medical care," Dr. Purdy shared.  This approach will give patients more and better access to quality care and allow doctors more flexibility and options in their patient interactions.  &nbsp; <h2>A Promising Future</h2> "This is real medicine, the same thing you get at the clinic," Dr. Purdy said. "But it's not a substitute for the primary care physician. There are still tests and procedures that must be done in person."  But it is a wonderful tool for the physician to use. And Dr. Purdy has fully immersed herself in it as a physician and businesswoman.   "I love the digital healthcare business — working with startups, growing businesses, guiding them, teaching best practices and how to be successful," she explained.   &nbsp; <h2>TopDoc Clinics</h2> "I came upon <a href="https://topdocclinics.com/" target="_blank" rel="noopener">TopDoc Clinics</a> through a referral who knew that I enjoy the business of medicine and helping startups," Dr. Purdy said.  TopDoc Clinics needed somebody to be in charge of their professional corporation and to oversee the medical activities. She accepted.  "We have two locations — Miami and Redondo Beach, California. The teamwork is incredible. We're doing real good for people in the communities. We're connecting with local doctors and patients and providing needed services. It's a joy and an honor to work with Top Doc," she shared.  It's the relationships that keep Dr. Purdy going.   "It's putting good into the world that motivates me. It's the most fun, exciting thing I could imagine," she concluded.  TopDoc Clinics and telemedicine fit Dr. Purdy's philosophy quite well!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/dr-laura.png</images> <url>https://topdoctormagazine.com/issues/reaching-more-people-through-telemedicine-an-interview-with-dr-laura-purdy-md/</url> </article> <article> <ID>26773</ID> <title>Pros and Cons of Pre-workout Supplements</title> <publishDate>2022-11-14 07:53:09</publishDate> <description><div class="et_pb_section et_pb_section_310 et_section_regular" > <div class="et_pb_row et_pb_row_312"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_313 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_151 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_453 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_454 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_455 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_319 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">There are many things to consider before you start down the path of pre-workout supplementation. Do you really need it? What are the side effects? Will it give you superhuman strength? <a href="https://www.menshealth.com/uk/nutrition/a26075019/pre-workout-complete-guide/" target="_blank" rel="noopener">Pre-workout supplements</a> are designed to give you an extra edge during your workout. They typically contain a mix of stimulants, amino acids and other ingredients that can boost energy levels, improve focus and increase strength and endurance. &nbsp; <h2>How to Find the Best Pre-workout Supplements</h2> When it comes to pre-workout supplements, there are a lot of different options on the market. But how do you know which one is right for you? First, consider what your goals are. Are you trying to build muscle? Lose weight? Improve your endurance? Different supplements can help you achieve each of these goals. Second, take a look at the ingredients list. Some of them, like caffeine, can give you an energy boost, while others, like creatine, can improve your strength and power. Make sure to read the labels carefully, so you know what you're taking. Third, think about your budget. Pre-workout supplements can vary in price, so it's important to find one that fits in your wallet. While pre-workout supplements can be beneficial, there are also some potential downsides to consider. Stimulants can cause jitters, anxiety and irritability, and some people may be sensitive to the ingredients in these supplements. In addition, supplements are not necessary for everyone, and they can be expensive. &nbsp; <h2>Effects of Common Pre-workout Supplement Ingredients</h2> Before you settle upon a supplement, it is important to research the ingredients and talk to a doctor to see if it is right for you. Some of these common ingredients in pre-workout supplements are caffeine, creatine and B vitamins. While these ingredients can be beneficial for some people, they can also be harmful if not used correctly. &nbsp; <h3>Caffeine</h3> <a href="https://www.webmd.com/vitamins/ai/ingredientmono-979/caffeine" target="_blank" rel="noopener">Caffeine</a> is a central nervous system stimulant that can improve focus and increase energy levels. However, too much of it can lead to jitters, anxiety and insomnia. If you are sensitive to caffeine, it is best to avoid pre-workout supplements that contain large amounts of it. &nbsp; <h3>Creatine</h3> <a href="https://www.healthline.com/nutrition/what-is-creatine" target="_blank" rel="noopener">Creatine</a> is an amino acid that helps to supply energy to muscles. It is often used by bodybuilders and athletes to improve performance. While creatine is generally safe, creatine can cause stomach cramps and diarrhea if taken in large doses. &nbsp; <h3>B Vitamins</h3> <a href="https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/" target="_blank" rel="noopener">B vitamins</a> are essential nutrients that help the body convert food into energy. They are often added to pre-workout supplements to improve energy levels. However, taking too many of these vitamins can lead to side effects such as nausea and dizziness. &nbsp; <h3>Nitric Oxide</h3> <a href="https://www.medicalnewstoday.com/articles/326381" target="_blank" rel="noopener">Nitric oxide</a> is a compound naturally produced in the body. It helps widen blood vessels and improve blood flow. Nitric oxide is often added to pre-workout supplements because it can improve exercise performance. However, too much nitric oxide can lead to headaches and dizziness. &nbsp; <h3>Beta-alanine</h3> <a href="https://www.healthline.com/nutrition/beta-alanine-101" target="_blank" rel="noopener">Beta-alanine</a> is a non-essential amino acid. It is often added to pre-workout supplements because it can improve exercise performance by reducing fatigue. However, too much beta-alanine can cause tingling and flushing of the skin. &nbsp; <h3>Taurine</h3> <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/taurine/faq-20058177#:~:text=Taurine%2C%20which%20has%20chemistry%20similar,long%2Dterm%20supplemental%20taurine%20use." target="_blank" rel="noopener">Taurine</a> is a compound with a similar structure to amino acids. It is naturally found in meat, fish and dairy products and added to energy drinks. Taurine can improve exercise performance, but too much of it can cause side effects such as nausea and dizziness. &nbsp; <h3>L-arginine</h3> <a href="https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681#:~:text=L%2Darginine%20is%20an%20amino,be%20used%20orally%20and%20topically." target="_blank" rel="noopener">L-arginine</a> is an amino acid that helps our body build protein. It is often added to pre-workout supplements because it can improve exercise performance. However, too much L-arginine can cause side effects such as bloating and diarrhea. &nbsp; <h3>L-citrulline</h3> <a href="https://www.webmd.com/vitamins/ai/ingredientmono-1245/l-citrulline#:~:text=L%2Dcitrulline%20is%20an%20amino,the%20Latin%20term%20for%20watermelon." target="_blank" rel="noopener">L-citrulline</a> is an amino acid that is found naturally in watermelons. It is often added to pre-workout supplements because it can improve exercise performance. However, too much L-citrulline can cause side effects such as nausea and stomach cramps. &nbsp; <h3>Electrolytes</h3> <a href="https://www.medicalnewstoday.com/articles/153188" target="_blank" rel="noopener">Electrolytes</a> such as sodium and potassium are minerals that are found naturally in the body. They help to regulate blood pressure and keep the body hydrated. Electrolytes are often added to pre-workout supplements because they can improve exercise performance. But too many of these minerals can lead to side effects such as dehydration and cramping. Pre-workout supplements can be beneficial for some people, but they can also be harmful if not used correctly. Be sure to research the ingredients and talk to your doctor before taking any supplements. &nbsp; <h2>The Effects of Pre-workout Supplements</h2> Supplements are designed to help you maximize your workout by increasing energy, focus and strength. While they can be beneficial, there are also some potential side effects to be aware of. &nbsp; <h3>Pros</h3> <ol> <li style="font-weight: 400;" aria-level="1">They can increase energy levels.</li> <li style="font-weight: 400;" aria-level="1">They may improve focus and mental clarity.</li> <li style="font-weight: 400;" aria-level="1">They can enhance physical performance.</li> <li style="font-weight: 400;" aria-level="1">Some formulas contain ingredients that have additional health benefits, like antioxidants or electrolytes.</li> </ol> &nbsp; <h3>Cons</h3> <ol> <li style="font-weight: 400;" aria-level="1">They may cause jitters or anxiety in some people.</li> <li style="font-weight: 400;" aria-level="1">Some formulas contain stimulants, like caffeine, which can cause sleeplessness.</li> <li style="font-weight: 400;" aria-level="1">They may be expensive, especially if you take them regularly.</li> <li style="font-weight: 400;" aria-level="1">Some people may experience stomach discomfort after taking them. </li> <li style="font-weight: 400;" aria-level="1">Some people may experience negative side effects like nausea, vomiting or diarrhea.</li> <li style="font-weight: 400;" aria-level="1">There is always the potential for adverse reactions, especially if you have allergies to any of the ingredients.</li> </ol> &nbsp; <h2>A Parting Reminder</h2> Preworkout can be a great way to get an energy boost before a workout. There are a variety of pre-workout supplements on the market, but they are not all the same. Some of them contain stimulants that can cause side effects like jitters or anxiety. Others may not have enough of the right ingredients to be effective. It is important to do your research and choose the right supplement for you before you begin taking pre-workout supplements.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Pre-workout-Supplements.png</images> <url>https://topdoctormagazine.com/issues/pros-and-cons-of-pre-workout-supplements/</url> </article> <article> <ID>26764</ID> <title>Medicinal Use of Herbs</title> <publishDate>2022-11-13 07:42:12</publishDate> <description><div class="et_pb_section et_pb_section_311 et_section_regular" > <div class="et_pb_row et_pb_row_313"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_314 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_152 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_456 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_457 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_458 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_320 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">When hearing about herbs, most people think about foods, teas and maybe some experimentation with gardening. However, many herbs have uses that go far beyond making food or water taste a bit better. In fact, many herbs enjoy medicinal uses that help supplement and potentially even treat many common ailments. While, in many cases, these herbal remedies won't necessarily completely cure your illness, they can often supplement or help make your illness more bearable! &nbsp; <h2>Can Herbs Be Used as Medicine?</h2> An impressive number of herbs have medicinal qualities. Everything from chronic conditions, cardiovascular disease and depression to the immune system can be improved through herbal medicine. Herbs aren't just the most recent health fad, either—they've been used medicinally for thousands of years! Traditional Chinese medicine has used herbal medicine techniques for <a href="https://www.ncbi.nlm.nih.gov/books/NBK92773/#:~:text=Currently%2C%20herbs%20are%20applied%20to,to%20name%20but%20a%20few" target="_blank" rel="noopener">3000 years</a>. Such techniques treat the patient holistically, often incorporating medicinal herbs like <a href="https://www.ncbi.nlm.nih.gov/books/NBK92773/#:~:text=Currently%2C%20herbs%20are%20applied%20to,to%20name%20but%20a%20few" target="_blank" rel="noopener">Gingko, garlic and ginseng</a> as core treatments for numerous illnesses. Herbal medicine is used in more than just traditional Chinese medicine. Despite the relative advances in synthetic drugs in many parts of the developed world, we still frequently use traditional medicine to treat our illnesses. For example, <a href="https://www.ncbi.nlm.nih.gov/books/NBK92773/#:~:text=Currently%2C%20herbs%20are%20applied%20to,to%20name%20but%20a%20few" target="_blank" rel="noopener">90% of Africa and 70% of India</a> rely on traditional medicine, which often involves herbal or natural medicine instead of synthetic drugs. In the U.S. in 2007, <a href="https://www.ncbi.nlm.nih.gov/books/NBK92773/#:~:text=Currently%2C%20herbs%20are%20applied%20to,to%20name%20but%20a%20few" target="_blank" rel="noopener">38% of people</a> used some form of herbal medicine. For many, herbs can be a helpful alternative to traditional medicine. Herbal medicine can often be more affordable than synthetic drugs. People also pursue herbal medicine for personal reasons, either out of concern for the effects of synthetic drugs or because it suits their beliefs. Lastly, herbal medicine can also be an alternative for those facing severe conditions which are not responsive to traditional care. According to research on patients with chronic conditions, <a href="https://www.ncbi.nlm.nih.gov/books/NBK92773/#:~:text=Currently%2C%20herbs%20are%20applied%20to,to%20name%20but%20a%20few" target="_blank" rel="noopener">herbal medicine use increases</a> when they deal with a condition not affected by synthetic drugs. &nbsp; <h2>How Herbs are Used in Medicine</h2> In modern western medicine, herbs are technically used as <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine" target="_blank" rel="noopener">supplements</a> to help treat diseases or maintain general health. However, as the name 'supplement' implies, herbs are not considered medical treatments by the FDA. Instead, herbal supplements are <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine" target="_blank" rel="noopener">classified as foods</a>, meaning that herbs are not falling under the same scrutiny as actual drugs when it comes to clinical effectiveness testing. It also means that herbal supplements <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine" target="_blank" rel="noopener">cannot claim</a> to treat specific medical conditions. Instead, they will often advertise certain benefits, like enhancing mood. Due to this lack of clear regulation and labeling, the usage of herbal supplements can sometimes be controversial and require some caution. Just because these herbs are not synthetic drugs does not mean they cannot have strong effects on the body or adversely interact with other medications. It is imperative to <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/herbal-medicine" target="_blank" rel="noopener">work with a professional or ask your doctor</a> for advice when dealing with herbal supplements in medicine to ensure that you're not at risk for an allergic reaction or adverse effects. &nbsp; <h2>Herbs with Medicinal Properties</h2> With the medicinal properties of herbs in mind, here are some of the medical conditions well-known herbs can help with: &nbsp; <h3>Ideal Herbs for Inflammation</h3> Several herbs are good for treating and reducing inflammation. One of the most common ones is the <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&amp;contentid=1169" target="_blank" rel="noopener">chamomile flower</a>. In the U.S., chamomile is most well known for its relaxing properties, whereas in Europe, it has been used to help treat inflammation and reduce the swelling of wounds. Chamomile can even treat inflammation and irritation resulting from radiation cancer treatments. It is often used as a compress or topical cream on the affected area or drunk as tea. You might already have two more herbs that help with inflammation in your kitchen! In addition to being commonly used in cooking, garlic and ginger are also herbal remedies for inflammation. However, while considered safe by the FDA, garlic can adversely interact with <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&amp;contentid=1169" target="_blank" rel="noopener">blood thinners</a>, so you must use it cautiously. Lastly, the herb goldenseal can also be used to help treat inflammation in the form of skin irritation. But it is important to note that in very high doses, goldenseal can <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&amp;contentid=1169" target="_blank" rel="noopener">cause irritation</a>, so be careful to work with a professional to only take the proper dose for your condition. &nbsp; <h3>Helpful Herbs for Mental Health</h3> You can also use herbs to help treat and mitigate some mental health conditions. St. John's wort, for example, has been shown to help <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&amp;contentid=1169" target="_blank" rel="noopener">reduce the effects of mild depression over 12 weeks</a>. However, research is unclear whether St. John's root is effective in severe depression and can <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&amp;contentid=1169" target="_blank" rel="noopener">interact negatively with some medicines</a>, so only use it after consulting a professional! Herbs like <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&amp;contentid=1169" target="_blank" rel="noopener">valerian root and chamomile</a> can also be used to help improve the symptoms of anxiety. These two herbs are known for their ability to help create a relaxing and calming effect on the body. For those struggling with anxiety, where feelings of nervousness or concern can be overwhelming, drinking these herbs in a tea or otherwise taking them may help them relax and feel at ease. While these herbs won't permanently treat one's anxiety, they can help make anxiety attacks more bearable by reducing the symptoms. &nbsp; <h3>Helpful Herbs for Allergies</h3> Lastly, herbs can alleviate allergies. While many synthetic medicines are used to treat allergies, research has found that herbal or natural remedies to allergies can be similarly effective in reducing the symptoms of allergies. For example, the herb <a href="https://www.webmd.com/diet/features/allergies-allergy" target="_blank" rel="noopener">butterbur</a> has shown to be as effective as antihistamines such as Zyrtec and Allegra in treating nasal symptoms of allergies. Additionally, <a href="https://www.webmd.com/diet/features/allergies-allergy" target="_blank" rel="noopener">quercetin and stinging nettle</a> are examples of other natural remedies which can work as a preventative treatment for allergies. &nbsp; <h2>A Parting Reminder</h2> Herbs can be a great way to naturally treat various conditions or as an alternative to synthetic drugs. History shows that herbs can be a very strong and effective method to treat various conditions. Just because the medicine is herbal does not mean that it is ineffective. However, because of their strength, you should treat them the same way you would any medication and seek professional advice before treating yourself.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Medicinal-Use-of-Herbs.png</images> <url>https://topdoctormagazine.com/issues/medicinal-use-of-herbs/</url> </article> <article> <ID>26758</ID> <title>Superfoods</title> <publishDate>2022-11-12 07:24:03</publishDate> <description><div class="et_pb_section et_pb_section_312 et_section_regular" > <div class="et_pb_row et_pb_row_314"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_315 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_153 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_459 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_460 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_461 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_321 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The human body is a complicated machine that requires many nutrients to properly function daily, which can be challenging to achieve on a busy, hectic schedule. Unfortunately, there is no shortcut to proper nutrient intake—no single food or superfood can offer us all the nutrients our bodies need. But combining certain foods in our diets might help us turn this mountain back into a molehill!  &nbsp; <h2>What are Superfoods?</h2> The name says it all—'<a href="https://www.healthline.com/nutrition/true-superfoods" target="_blank" rel="noopener">superfoods</a>' are those ingredients known to bring myriads of health benefits. The secret, experts say, lies in their beneficial compounds called phytochemicals or phytonutrients—the more of these compounds are found in a superfood, the more health benefits your body will reap! It's enough to hear 'super' for us to immediately dash towards the produce stand and grab some of these ingredients. But not everyone knows which food is a superfood.   &nbsp; <h3>#1: Seafood</h3> The senior population, who needs a leaner source of protein from fish or other foods, will reap the most benefits from building a diet around seafood. The smaller amount of protein in seafood can keep their muscles in a natural and healthy state. Fish such as tuna, trout and salmon have a small quantity of protein, making them the ideal choice for seniors wishing to maintain or regain muscle mass.   Besides protein, seafood is an excellent source of vitamin B12, found only in animal products. As we get older, the human body becomes weaker, making it harder to absorb different nutrients, such as vitamin B12. But by increasing the servings of seafood, your body will find it easier to absorb this precious nutrient.  &nbsp; <h3>#2: Beans</h3> Many people wonder why beans are a superfood, but the question should be, why wouldn't beans be considered a superfood? This superfood is not only rich in iron, magnesium and potassium, but it is also full of fiber and protein. On top of that, beans are low in calories, making this superfood great for your diet. Next time you're at the grocery store, try either dry or low-sodium beans!   &nbsp; <h3>#3: Nuts and Seeds </h3> All foods are different, even if they are a part of the same family, but that does not mean they are not equally good for you. This is the case with nuts and seeds. We all know that nuts and seeds are rich in protein and fiber, making them the perfect superfood to include in your breakfast. But that is not all. Nuts and seeds are also important sources of natural and healthy fats such as omega-3s, known to protect the human brain as it ages.  &nbsp; <h3>#4: Berries</h3> Berries are another essential superfood that should be part of your diet! Their high concentration of fiber, vitamin C and antioxidants makes berries irresistible, not to mention their scrumptious taste!   Also, berries are an abundant source of fiber, a nutrient known to help manage weight and protect the body from diseases such as diabetes, cancer and different heart diseases.   Furthermore, berries appear to be great for older people, specifically their memory. That is why berries are a part of the <a href="https://www.healthline.com/nutrition/mind-diet" target="_blank" rel="noopener">MIND</a> diet, which focuses on superfoods that fight <a href="https://pubmed.ncbi.nlm.nih.gov/31686099/" target="_blank" rel="noopener">neurodegenerative delays</a>.   &nbsp; <h3>#5: Yogurt and Cottage Cheese</h3> Both superfoods are the perfect way to start your day. Yogurt is an excellent source of calcium, proteins and 'good bacteria' called probiotics, which protect your body from harmful bacteria.  Cottage cheese is not only as rich in calcium and protein as yogurt but also contains high levels of vitamin D. The protein in cottage cheese, as well as any superfoods containing this nutrient, stimulates muscle protein synthesis. In addition, calcium and vitamin D are essential for maintaining the density of the bones. Therefore, after the age of 35, it is essential to introduce these nutrients into our diets for better bone health.   &nbsp; <h3>#6: Leafy Vegetables </h3> If you don't like the taste of cottage cheese, other superfoods can supplement calcium intake, such as dark-green leafy greens! Low-fat and high in fiber, dark-green leafy vegetables such as broccoli, kale and spinach improve your bone health and muscle function.   Also, this superfood maintains your heart health. <a href="https://www.sciencedaily.com/releases/2021/05/210504112604.htm" target="_blank" rel="noopener">Studies</a> show that people eating dark-green leafy vegetables can lower their risk of heart disease even by 26%!   &nbsp; <h3>#7: Other Superfoods</h3> When it comes to superfoods, the possibilities are endless, so there's no need to worry about not finding something you enjoy. You may not enjoy the superfoods listed above, but there are other options for you, such as: <ul> <li style="font-weight: 400;" aria-level="1">Whole grains (rich in fiber, Vitamin B, minerals and phytonutrients);</li> <li style="font-weight: 400;" aria-level="1">Olive oil (rich in Vitamin E and fatty acids);</li> <li style="font-weight: 400;" aria-level="1">Tomatoes (rich in Vitamin C and <a href="https://en.wikipedia.org/wiki/Lycopene" target="_blank" rel="noopener">lycopene</a>);</li> <li style="font-weight: 400;" aria-level="1">Cruciferous vegetables (rich in fiber, different vitamins and phytochemicals).</li> </ul> &nbsp; <h2>A Parting Reminder</h2> Keeping yourself healthy has to be our number one priority, especially as the youthful years make way for the senior age. Try introducing as many superfoods into your weekly diet for more diverse and colorful daily meals. Shop for fresh products which, in return, will keep you happy and healthy!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Superfood.png</images> <url>https://topdoctormagazine.com/issues/superfoods/</url> </article> <article> <ID>26751</ID> <title>Resting Heart Rate and What It Says about Your Health</title> <publishDate>2022-11-11 07:07:10</publishDate> <description><div class="et_pb_section et_pb_section_313 et_section_regular" > <div class="et_pb_row et_pb_row_315"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_316 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_154 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_462 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_463 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_464 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_322 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Your heart is an amazing muscle. It works non-stop, day and night, pumping blood all around your body. And it doesn't just pump blood – it also controls blood flow, ensuring that every organ and tissue gets the oxygen and nutrients it needs. When you exercise, your heart rate increases as your body demands more oxygenated blood. But when you're at rest, your heart rate slows down as your body doesn't need as much oxygenated blood. This resting heart rate is a good indicator of your overall fitness level and health. &nbsp; <h2>How Much Resting Heart Rate Should Be?</h2> A healthy adult heart should beat <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979#:~:text=A%20normal%20resting%20heart%20rate%20for%20adults%20ranges%20from%2060,to%2040%20beats%20per%20minute." target="_blank" rel="noopener">60 to 100 times per minute</a>. A heart rate below 60 is called <a href="https://www.heart.org/en/health-topics/arrhythmia/about-arrhythmia/bradycardia--slow-heart-rate#:~:text=Bradycardia%20is%20a%20heart%20rate,(BPM)%20qualifies%20as%20bradycardia." target="_blank" rel="noopener">bradycardia</a>, while one above 100 is called <a href="https://www.mayoclinic.org/diseases-conditions/tachycardia/symptoms-causes/syc-20355127#:~:text=Tachycardia%20(tak%2Dih%2DKAHR,as%20a%20response%20to%20stress." target="_blank" rel="noopener">tachycardia</a>. Both of these conditions can be serious, so if you think your heart rate is outside of the normal range, you should see a doctor. Your heart rate can also change throughout the day, depending on what you're doing. For example, it will usually be faster in the morning when you first wake up because your body releases hormones that increase heart rate. Stress and anxiety can also cause your heart rate to rise. &nbsp; <h2>How Resting Heart Rate is Measured</h2> Knowing your resting heart rate is an excellent way to take the pulse of your health. If you notice that your heart rate is consistently higher than expected, you may need to make some lifestyle changes. However, if you're unsure what your resting heart rate is, there are <a href="https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how" target="_blank" rel="noopener">a few easy ways to find out</a>: <ul> <li style="font-weight: 400;" aria-level="1">Use a heart rate monitor (i.e., a wearable device that tracks heart rate); </li> <li style="font-weight: 400;" aria-level="1">Take your pulse manually: Place your index and middle fingers on the inside of your wrist, just below your thumb. Once you find your pulse, count the number of beats in 60 seconds to find your heart rate.</li> </ul> &nbsp; <h2>What Resting Heart Rate is Too Low</h2> A low resting heart rate can be <a href="https://www.healthline.com/health/athlete-heart-rate#:~:text=An%20athlete's%20resting%20heart%20rate,of%20blood%20with%20each%20heartbeat." target="_blank" rel="noopener">a sign of good fitness</a>, but it can also be a sign of heart problems. <a href="https://www.mayoclinic.org/diseases-conditions/bradycardia/symptoms-causes/syc-20355474" target="_blank" rel="noopener">Conditions</a> causing a low resting heart rate include: <ul> <li style="font-weight: 400;" aria-level="1">Heart conditions such as heart failure, cardiomyopathy or arrhythmia;</li> <li style="font-weight: 400;" aria-level="1">Thyroid problems;</li> <li style="font-weight: 400;" aria-level="1">Anemia;</li> <li style="font-weight: 400;" aria-level="1">Some types of cardiogenic shock;</li> <li style="font-weight: 400;" aria-level="1">Certain heart rhythm disorders.</li> </ul> In some cases, a low resting heart rate may not be cause for concern. For example, athletes or physically fit individuals may have a lower than average resting heart rate because <a href="https://www.healthline.com/health/athlete-heart-rate#:~:text=That's%20likely%20because%20exercise%20strengthens,it%20would%20in%20a%20nonathlete." target="_blank" rel="noopener">their heart muscle is more efficient at pumping blood.</a> &nbsp; <h2>What Resting Heart Rate is Too High</h2> A high resting heart rate can indicate an underlying health condition. <a href="https://www.medicalnewstoday.com/articles/175241#causes" target="_blank" rel="noopener">Conditions</a> that can cause a high resting heart rate include: <ul> <li style="font-weight: 400;" aria-level="1">Heavy alcohol use or alcohol withdrawal;</li> <li style="font-weight: 400;" aria-level="1">High levels of caffeine;</li> <li style="font-weight: 400;" aria-level="1">Illegal drugs such as stimulants (e.g., amphetamines, cocaine);</li> <li style="font-weight: 400;" aria-level="1">Prescription drugs such as some beta blockers and thyroid hormones;</li> <li style="font-weight: 400;" aria-level="1">Emotional stress or anxiety;</li> <li style="font-weight: 400;" aria-level="1">Pregnancy;</li> <li style="font-weight: 400;" aria-level="1">Overactive thyroid (i.e., hyperthyroidism);</li> <li style="font-weight: 400;" aria-level="1">Anemia;</li> <li style="font-weight: 400;" aria-level="1">Septic shock;</li> <li style="font-weight: 400;" aria-level="1">Cardiac arrest.</li> </ul> A high resting heart rate is not always a cause for concern. For example, anxious or excited people may have a higher than average resting heart rate. &nbsp; <h2>Are Resting Heart Rate and Blood Pressure Related?</h2> Resting heart rate and blood pressure are related, but sometimes the <a href="https://health.clevelandclinic.org/busting-6-myths-about-blood-pressure-and-heart-rate/" target="_blank" rel="noopener">relationship isn't as straightforward as you might think</a>. Your resting heart rate measures how many times your heart beats per minute when you are at rest, whereas blood pressure is the force of your blood pushing against the walls of your arteries. The higher your blood pressure, the harder your heart has to work to pump blood throughout your body. A high resting heart rate may indicate that your heart is not functioning as efficiently as it should be. It can be a sign of poor cardiovascular health and may increase your risk for heart disease. On the other hand, high blood pressure means your heart is working harder than it needs to, leading to the same risk of heart disease. Many factors can affect your resting heart rate and blood pressure, including your<a href="https://www.healthline.com/health/dangerous-heart-rate" target="_blank" rel="noopener"> age, weight, level of physical activity and stress levels</a>. &nbsp; <h2>Does Resting Heart Rate Increase With Sickness?</h2> Whether heart rate increases when one is sick or not is a little complicated to answer. It mainly depends on the severity of your illness. Generally speaking, <a href="https://www.bannerhealth.com/healthcareblog/teach-me/why-your-heart-rate-goes-up-when-you-are-sick" target="_blank" rel="noopener">your resting heart rate will increase</a> if you have a mild illness. However, <a href="https://ccforum.biomedcentral.com/articles/10.1186/s13054-020-02933-3" target="_blank" rel="noopener">your heart rate may decrease</a> when suffering from a more severe illness because your body is trying to <a href="https://www.acute.org/blog/bradycardia-how-severe-too-severe-understanding-bradycardia-eating-disorders">conserve energy</a>. So while a higher heart rate may indicate a minor illness, it's not necessarily indicative of a more severe condition. &nbsp; <h2>Exercise and Resting Heart Rate</h2> Exercise isn't just good for your heart, it can actually help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306777/" target="_blank" rel="noopener">normalize your heart rate</a>. If you have a healthy heart, chances are that your resting heart rate will be between 60 and 100 beats per minute. But if you're out of shape, your heart has to work harder and will likely have a higher resting heart rate. Any exercise that gets your heart pumping and makes you sweat will keep your heart rate normal! Cardio activities like<a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health" target="_blank" rel="noopener"> running, biking and swimming</a> are all great choices, but even something as simple as a <a href="https://www.healthline.com/health/brisk-walking#:~:text=By%20boosting%20your%20blood%20flow,stress%2C%20and%20improve%20your%20sleep." target="_blank" rel="noopener">brisk walk</a> can make a difference. <a href="https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=A%20faster%20route%20to%20fitness,compared%20with%20moderate%2Dintensity%20exercise." target="_blank" rel="noopener">High-intensity interval training</a> (HIIT) is also a great way to get your heart rate up and keep it there. It involves short bursts of all-out effort followed by brief recovery periods. Not only is HIIT great for heart health, but it can also help you torch calories and improve your overall fitness level! &nbsp; <h2>A Parting Reminder</h2> Your heart rate can tell you a lot about how healthy your heart is. A fall in your heart rate outside the normal range could indicate an underlying health condition. If you're concerned about your resting heart rate, talk to your doctor, who can help you determine if there's a cause for concern and develop a plan to improve your heart health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Heart-Rate.png</images> <url>https://topdoctormagazine.com/issues/resting-heart-rate-and-what-it-says-about-your-health/</url> </article> <article> <ID>26744</ID> <title>Exfoliation and How Often You Should Do It</title> <publishDate>2022-11-10 06:39:23</publishDate> <description><div class="et_pb_section et_pb_section_314 et_section_regular" > <div class="et_pb_row et_pb_row_316"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_317 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_155 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_465 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_466 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_467 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_323 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><a href="https://topdoctormagazine.com/wellness/lifestyle/more-than-skin-deep-how-diet-affects-your-skin-health/" target="_blank" rel="noopener">Keeping your skin healthy and beautiful</a> can be achieved in many ways. Besides moisturizing and cleansing, exfoliation is a significant step towards the perfect skin of your dreams. Like any other process, it takes time for improvements to show, but the result will pleasantly surprise you. &nbsp; <h2>What is Exfoliation?</h2> Exfoliation is the process of removing dead skin cells from the skin's surface. Although your body already naturally removes dead skin cells, <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">it can not eliminate the cells from the surface</a>. Therefore, it needs a slight boost to get the job done. You can help exfoliate your skin in two ways: chemical and physical exfoliation. &nbsp; <h3>Chemical and Physical Exfoliation</h3> <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">Chemical exfoliation</a> uses chemicals that are gentle enough not to damage your skin. Unfortunately, some people may be allergic to chemicals such as hydroxy acids used in chemical exfoliators. This is where <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">physical exfoliation</a> comes into play. Physical exfoliation involves using special sponges, brushes or loofahs to remove dead cells from your skin's surface. Before starting to exfoliate your skin, you have to consider different details, such as how often you have to exfoliate, what products to use for better results and different side effects of not exfoliating properly. &nbsp; <h2>How Often Should Exfoliation be Done?</h2> Before deciding how often you have to exfoliate, you must first ascertain your skin type. There are three types of skin: <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">normal, oily and sensitive</a>. If you can not determine which type of skin you have, you can always consult a dermatologist for a clear and confident answer. If you have a normal skin type, you should <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">exfoliate two to three times a week</a>. If you notice that your skin tolerates the exfoliation, try to increase the number as long as you do not cause any damage. However, suffering from different skin conditions such as eczema can diminish the number of times you can exfoliate. Consult a specialist if you find yourself in this situation. Exfoliation is an excellent choice if you have oily skin. Because your skin is constantly covered in different substances, <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">you can exfoliate your face almost daily</a>. Notice how your skin reacts to daily exfoliation; if the results are positive, start your day by scrubbing your face. Sensitive skin can react poorly to exfoliation. This does not mean you can not do it at all. Limit exfoliation to once every one or two weeks. In exceptional cases, depending on skin sensitivity, <a href="https://www.healthline.com/health/beauty-skin-care/how-often-should-you-exfoliate-your-body" target="_blank" rel="noopener">you may want to avoid exfoliation altogether</a>. Damaging your skin can lead to different skin conditions that can not be treated, such as scars. Aside from your skin type, there are other details you must remember when determining how often you should exfoliate. For example, factors such as hydration, skin conditions, age and climate can alter how many times you can exfoliate. &nbsp; <h2>The Benefits of Exfoliation</h2> Besides the fact that exfoliation removes dead skin cells and unclogs your pores, there are other benefits it brings to the table. Removing bacteria and dead cells from your skin is already a huge plus, but it does not stop here. Some of the benefits of exfoliation are listed below. &nbsp; <h3>Exfoliation is Amazing against Skin Aging</h3> It is only natural for wrinkles to appear as we age, but that does not mean we can help slow down the aging of our skin. Exfoliation is known to make the skin appear and feel younger. In addition, removing the dead cells that encourage skin aging will not only improve your health but also give you a well-deserved boost of self-esteem! &nbsp; <h3>Exfoliation is a Must when Shaving Your Face</h3> Not only men but women also shave their faces. Many people don't know that the shaving process can have awful results if your skin is covered with dead skin cells and other substances. For that reason, exfoliating your skin before shaving prevents dead skin cells from getting stuck in the razor, which, in turn, will give you a clean shave. &nbsp; <h3>Deep Skin Exfoliation Helps Diminish Breakouts </h3> Painful breakouts are common in <a href="https://torreypinesderm.com/benefits-deep-skin-exfoliation/" target="_blank" rel="noopener">skin conditions such as acne and eczema</a>, damaging patients' self-esteem. Usually, breakouts occur because of clogged pores and dirty skin. By clearing your skin, you lower the chances of breakouts ever occurring. &nbsp; <h3>Exfoliation Can Even Your Skin Tone</h3> Throughout the day, your face gets covered by sweat, and dust clogs your pores. This can lead to blotchy skin if we do not exfoliate or at least clean our faces. Unfortunately, many people begin exfoliating quite late in life, so they might fight with stains on their faces that cannot be removed only through this process. Deep exfoliation is an excellent choice for people with this problem, as it removes the blotchy parts from the face and evens out the skin tone. &nbsp; <h2>How to Exfoliate Your Face</h2> People enjoy exfoliating in the morning or at the end of the day, but that is not a rule. You can exfoliate whenever you want, at any time of the day. Some people tend to exfoliate in the morning for a fresh-faced look, while others do it at night to remove the buildup gathered throughout the day. In addition, you can exfoliate when you get back from work or on your break. Before you exfoliate your skin, you first have to cleanse the area. Then, use your preferred product to wash your face before rinsing it thoroughly. These steps may differ depending on the type of exfoliation you want to use. For example, if you choose manual exfoliation, apply a pea-sized product to your chin, nose, cheeks and forehead. Next, use a sponge or brush to massage your skin while spreading the product across your face, and rinse with cool water afterward. On the other hand, if you wish to use chemical exfoliation, the instructions are printed on the product. Because there are so many chemical exfoliators, the steps you need to follow can differ. Consult the label before starting the exfoliation process. &nbsp; <h2>What is Deep Exfoliation?</h2> Aside from chemical and physical exfoliation, there are other ways in which you can get rid of those dreaded dead skin cells. For example, some people opt for deep exfoliation procedures. Deep exfoliation <a href="https://torreypinesderm.com/benefits-deep-skin-exfoliation/" target="_blank" rel="noopener">requires a professional esthetician</a> who can use one of the many procedures that will clean your face and unclog your pores. There are a few <a href="http://torreypinesderm.com/esthetician-services/#dermaplaning" target="_blank" rel="noopener">options</a> from which you can choose, such as Skin Peel, Back Facial, Oxygen Facial, Dermaplaning, and Acne Relief Facial. In addition, some deep exfoliation procedures use lasers, and others use steam, so you can choose which one you think will be better for your skin and budget! &nbsp; <h2>A Parting Reminder</h2> Keeping your skin healthy is something everyone should do. Unfortunately, as pollution rises, your skin can suffer every time you leave the house. Discover which exfoliation technique you prefer and add it to your skincare routine. Your skin will thank you, and you will do the same when you start noticing the benefits of exfoliation!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Exfoliation.png</images> <url>https://topdoctormagazine.com/issues/exfoliation-and-how-often-you-should-do-it/</url> </article> <article> <ID>26738</ID> <title>Aromatherapy</title> <publishDate>2022-11-08 06:25:19</publishDate> <description><div class="et_pb_section et_pb_section_315 et_section_regular" > <div class="et_pb_row et_pb_row_317"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_318 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_156 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_468 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_469 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_470 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_324 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Have you ever wondered if the right fragrances, aside from making your house smell like your grandmother's garden, can help your health and well-being? <a href="https://www.healthline.com/health/what-is-aromatherapy#:~:text=Aromatherapy%20is%20a%20holistic%20healing,both%20physical%20and%20emotional%20health." target="_blank" rel="noopener">Aromatherapy</a> is the practice of promoting a healthier, more relaxing environment through essential oils, i.e., natural oils with therapeutic properties that can help relieve stress and promote relaxation. Aromatherapy is a popular complementary therapy used alongside conventional medical treatment. It can help reduce anxiety and improve mood while boosting energy levels and promoting better sleep. How does aromatherapy impart all of its wonderful health benefits to us? By stimulating the olfactory system, which is the part of the brain that processes scent. This stimulation triggers a response in the limbic system, which controls emotions and memory. In this way, aromatherapy can affect mood and stress levels. &nbsp; <h2>Sense of Smell</h2> Our sense of smell is one of our oldest and most powerful senses. The ability to detect different aromas allows us to enjoy the pleasing scents of flowers, identify dangers such as the smell of smoke and even find a mate. Olfactory neurons are responsible for the sense of smell. They are located in the nose and send signals to the brain when they detect certain chemicals known as aromas. Aromatherapy is the use of these aromas to promote healing and well-being. Humans perpetually associate certain aromas and emotions. This is because our <a href="https://news.harvard.edu/gazette/story/2020/02/how-scent-emotion-and-memory-are-intertwined-and-exploited/" target="_blank" rel="noopener">olfactory neurons</a> take the information they receive about an aroma and send it to the limbic system, which is responsible for processing emotion. Therefore, certain smells can evoke happy memories or provide a sense of comfort. &nbsp; <h2>Aromatherapy Application</h2> Inhalation is the most common way to use aromatherapy, e.g., by diffusing essential oils into the air or inhaling them directly from a bottle or cloth. Using a cold-air diffuser with essential oils is important to avoid damaging the oil molecules. To inhale essential oils directly, put a few drops on a tissue or cloth and hold it close to your nose. You can also add a few drops to your bathtub or shower. The topical application of essential oils is another way of using aromatherapy, e.g., by adding a few drops of oil to lotion or cream or applying the oil directly to the skin. It is important to do a patch test before applying essential oils to large areas of skin, as some people may be allergic to them. Likewise, consult a healthcare professional if you are pregnant or breastfeeding. &nbsp; <h2>Benefits of Aromatherapy</h2> While the exact mechanisms by which aromatherapy works are not fully understood, there is evidence that it can be an effective treatment for a wide range of conditions. Aromatherapy is effective for <a href="https://pubmed.ncbi.nlm.nih.gov/32575103/" target="_blank" rel="noopener">relieving nausea and pain</a> and reducing <a href="https://www.researchgate.net/publication/322362227_Aromatherapy_in_the_Control_of_Stress_and_Anxiety" target="_blank" rel="noopener">anxiety, agitation, stress</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8887855/" target="_blank" rel="noopener">depression</a>. It can also help improve <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8084014/#:~:text=The%20most%20commonly%20used%20method,%2C%20pain%20relief%2C%20and%20antiemetic." target="_blank" rel="noopener">sleep quality and reduce fatigue and insomnia.</a> Aromatherapy can provide significant relief for people with muscular aches or headaches. It can also help improve circulation, relieve menstrual or menopausal problems and <a href="https://pubmed.ncbi.nlm.nih.gov/9828867/" target="_blank" rel="noopener">improve alopecia</a> (i.e., hair loss). &nbsp; <h2>Safety</h2> Aromatherapy is generally considered to be safe. However, it is important to choose essential oils carefully, as some can cause skin irritation or allergic reactions. It is also important to avoid using essential oils near open flames, as they are highly flammable. There are many ways to get started if you are interested in giving aromatherapy a try. You can purchase essential oils at health food stores and online retailers or make your own blends <a href="https://www.healthline.com/health/carrier-oil" target="_blank" rel="noopener">using a carrier oil</a>, such as jojoba oil or almond oil, and a few drops of the essential oil of your choosing. &nbsp; <h2>Most Common Aromatherapy Essential Oils </h2> Many different essential oils are available for aromatherapy. Some of the most popular choices include: Lavender: Lavender oil is considered one of the most versatile essential oils. It has a floral scent that promotes relaxation and eases stress. Lavender oil is also helpful in relieving anxiety, insomnia and headaches. Peppermint: Peppermint oil has a refreshing, minty scent that is invigorating and energizing. It is commonly used to relieve headaches, nausea and indigestion. Eucalyptus: Eucalyptus oil has a camphoraceous scent known for opening up the sinuses and improving breathing. It can also relieve muscle pain and stiffness. Rosemary: Rosemary oil has a woody, herbaceous scent with a refreshing and uplifting touch. It is commonly used to improve focus and memory. Rosemary oil is also helpful for headaches, muscle pain and digestion. Tea tree: Tea tree oil has a fresh, medicinal scent with antibacterial and anti-inflammatory properties. It is commonly used to treat acne, dandruff and fungal infections. Ylang-ylang: With its sweet, floral scent, Ylang-ylang oil is commonly used to treat anxiety and depression. Mandarin: Mandarin oil has a citrusy, fresh scent that is uplifting and cheerful. It is commonly used to treat anxiety, stress and digestive issues. Lemon: Lemon oil is commonly used to improve concentration and memory and relieve headaches, digestion and skin conditions. &nbsp; <h2>A Parting Reminder</h2> There are many ways to use essential oils for aromatherapy. You can add a few drops of essential oil to a diffuser or humidifier, place a few drops on a cotton ball and inhale the scent or add a few drops of essential oil to a bath or massage it into your skin. When using essential oils, starting with a low concentration is key; allow your body to gradually become accustomed to its fragrance and texture. It is also important to know that some people may be allergic to certain essential oils. Discontinue their use and consult your healthcare provider if you experience any irritation.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Aromatherapy.png</images> <url>https://topdoctormagazine.com/issues/aromatherapy/</url> </article> <article> <ID>26731</ID> <title>Do You Know about the Benefits of Weighted Blankets?</title> <publishDate>2022-11-07 06:12:47</publishDate> <description><div class="et_pb_section et_pb_section_316 et_section_regular" > <div class="et_pb_row et_pb_row_318"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_319 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_157 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_471 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_472 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_473 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_325 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Weighted blankets, also known as gravity blankets, became quite a hit in the last few years, starting right before the pandemic. Many people are quickly discovering the benefits a weighted blanket can bring, and as the weighted blankets became easier to acquire, their popularity increased. &nbsp; <h2>What is a Weighted Blanket, and How is One Made?</h2> As the name suggests, <a href="https://casper.com/blog/what-is-weighted-blanket/" target="_blank" rel="noopener">weighted blankets</a> are a soft outer cover filled with a heavy inner filling. They usually weigh between 4 to 30 pounds, depending on individual preferences—for example, the heavier options are better suited for adults, whereas lighter options are safer for children. The filling is made out of cotton, bamboo or polyester, and the inside padding is combined with weighted pellets, usually made from glass. This combination prevents the filling from coming loose and ripping inside. It keeps the blanket even and the weight distribution balanced. After the preparation stage, the filling is placed evenly in a cotton, bamboo, faux fur and polyester cover. Before becoming more popular with the general crowd, weighted blankets were used by therapists and psychiatrists as tools for treating patients with different disorders. But nowadays, anyone who wants to improve their sleep or treat sensory issues such as autism and <a href="https://familydoctor.org/condition/sensory-processing-disorder-spd/" target="_blank" rel="noopener">Sensory Processing Disorder</a> (i.e., SPD) can buy a weighted blanket. When using a weighted blanket, the pressure it provides releases serotonin, the chemical in charge of your mood, in your brain. Weighted blankets also improve oxytocin levels, a hormone responsible for your states of relaxation and ease. So, there's no surprise why a sudden feeling of relaxation and calmness flows through people when snuggling with a weighted blanket! &nbsp; <h2>Weighted Blankets Benefits </h2> The benefits of weighted blankets are so impressive that even specialists recommend them to their patients! &nbsp; <h3>#1: Better Sleep Quality </h3> So many people with sensory issues find themselves unable to catch a good night's sleep. Fortunately, a weighted blanket can prevent them from moving around in their sleep (i.e., the main link to sleep quality) and <a href="https://www.sleepfoundation.org/bedding-information/weighted-blanket-benefits#:~:text=Weighted%20blankets%20use%20deep%20pressure,help%20improve%20overall%20sleep%20quality." target="_blank" rel="noopener">improve their sleep time</a>. &nbsp; <h3>#2: Diminished Anxiety Levels</h3> The <a href="https://www.healthline.com/health/anxiety" target="_blank" rel="noopener">body's constant response to stressors</a> (i.e., anxiety) can impact your sleep quality by disrupting your sleep and causing sleep disorders. Using a weighted blanket can help calm your nervous system and lower your anxiety levels, leading to a good night's sleep. &nbsp; <h3>#3: Weighted Blankets are Great for People with Attention Deficit Hyperactivity Disorder (ADHD)</h3> Weighted blankets are an excellent choice for children and adults with ADHD because they work similarly to the <a href="https://www.understood.org/en/articles/weighted-blankets-and-adhd" target="_blank" rel="noopener">deep touch pressure technique</a>. The comfort and pressure the blankets provide will make the patient feel more relaxed, secure and safe. Also, a weighted blanket can help people <a href="https://harkla.co/blogs/special-needs/adhd-weighted-blanket" target="_blank" rel="noopener">transition</a> from a high-energy stance to a low-energy one and increase melatonin production for a better sleep schedule. &nbsp; <h3>#4: Weighted Blankets Benefit People with Autism Spectrum Disorder (ASD)</h3> <a href="https://publications.aap.org/pediatrics/article-abstract/134/2/298/33011/Weighted-Blankets-and-Sleep-in-Autistic-Children-A?redirectedFrom=fulltext" target="_blank" rel="noopener">Some specialists</a> found that weighted blankets can also benefit people with an autism spectrum disorder. When using a weighted blanket, the pressure can make people feel like they are being hugged by someone, bringing comfort and ease. &nbsp; <h3>#5: They Aid with Chronic Pain</h3> Chronic pain can be disruptive to people's everyday life. The fatigue, depression and insomnia symptoms can turn up at any point of the day and last for an undetermined amount of time. The best combatant against these symptoms is serotonin, and weighted blankets help the brain release more of this chemical, thus improving your mood and helping you cope with chronic pain symptoms. &nbsp; <h3>#6: Weighted Blankets for Pregnant Women</h3> Many women want to enjoy the benefits of weighted blankets but are concerned about their future babies. Is it safe to <a href="https://gravityblankets.com/blogs/blog/can-you-use-a-weighted-blanket-when-pregnant#:~:text=Is%20It%20Safe%20to%20Use,dog%20lay%20on%20your%20belly." target="_blank" rel="noopener">use a weighted blanket during pregnancy</a>? The answer is yes, for most women. Although a 25-pound blanket may seem too heavy for the unborn baby, the weight is not dangerous and does not put a lot of pressure on the baby bump. On the contrary, weighted blankets can be the perfect remedy for a pregnant woman since pregnancy can heavily influence a woman's sleep quality. &nbsp; <h3>#7: Weighted Blankets Improve Melatonin Production</h3> <a href="https://yogasleep.com/blogs/give-sleep-a-chance-blog/benefits-of-weighted-blankets#:~:text=Increased%20Melatonin,levels%20in%20your%20nervous%20system.">Melatonin</a> is a hormone directly linked with your brain's serotonin production and sleep cycle. As weighted blankets encourage the production of serotonin, melatonin production improves as well, helping your body better manage your sleep cycle. &nbsp; <h3>#8: An Excellent Choice for People with Obsessive-Compulsive Disorder (OCD)</h3> Using weighted blankets improves the production of serotonin, which is why <a href="https://dreamhug.ca/blogs/can-a-weighted-blanket-help-you/weighted-blanket-for-obsessive-compulsive-disorder" target="_blank" rel="noopener">many people experiencing OCD</a> have shown signs of improvement after using a weighted blanket. &nbsp; <h2>A Parting Reminder</h2> Everyone deserves a good night's sleep, especially after a long and stressful day. If you have a disorganized sleep cycle, consider looking for a weighted blanket—it will keep you sound asleep at night and away from unnecessary medication!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/blankets.png</images> <url>https://topdoctormagazine.com/issues/do-you-know-about-the-benefits-of-weighted-blankets/</url> </article> <article> <ID>26723</ID> <title>Removing the Silos between Dentistry and Medicine: An Interview with Dr. Suzanne Bergman</title> <publishDate>2022-11-05 06:07:39</publishDate> <description><div class="et_pb_section et_pb_section_317 et_section_regular" > <div class="et_pb_row et_pb_row_319"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_320 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_158 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_474 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_475 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_476 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_326 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The field of medicine has evolved into an abundance of seemingly endless branches on the same medical tree. But somehow, dentistry evolved as a separate field on a different tree. We know that the mouth is part of the same body as the lungs, heart, arms and legs, but dentistry has been considered a separate field for so long that we rarely question that separation. We are conditioned to think of dental care as if there were a barrier between health issues in the mouth and those of the rest of the body. But both are served by the same bloodstream and the same nervous system. Both are subjected to the same stresses, allergies and infections. Just as with all body systems, oral health affects the rest of the body and vice versa. In the past decade, however, the medical and dental fields have begun to acknowledge the connections between their fields, and practitioners are taking a more holistic, integrative approach to health care. Dr. Suzanne Bergman, DDS, plays a significant role in this new way of thinking and practicing. She is at the forefront of bringing both worlds and the world of mental health together. "I have a framed quote which says that natural law did not divide humans into three parts, medical, dental and psychological. If society chose this division for the purpose of healthcare delivery, then each professional group bears a special responsibility to be sufficiently informed about the others so that integrated total healthcare is an achievable goal," she said. &nbsp; <h2>How Did That Separation Happen?</h2> It began with the <a href="https://journalofethics.ama-assn.org/article/overcoming-historical-separation-between-oral-and-general-health-care-interprofessional/2016-09" target="_blank" rel="noopener">education system</a>. In the 1840s, people began thinking of dentistry as a different entity when the world’s first dental school opened in Baltimore, Maryland. Then, the insurance industry began treating the field as a different discipline. Later, the medical industry was strongly opposed to including dentistry in comprehensive health care. Medical doctors had begun viewing dentistry as a separate field. <a href="https://journalofethics.ama-assn.org/article/overcoming-historical-separation-between-oral-and-general-health-care-interprofessional/2016-09" target="_blank" rel="noopener">Differences in the goals of medical and dental insurance</a> helped maintain the separation. Medical insurance covered significant, less routine expenses, while dental insurance focused more on routine, preventive care. There was no incentive for dentists and physicians to compare notes and perhaps find some commonalities that would lead to better treatment plans. Medical was medical, and dental was dental. <h2>The Mouth-Body Connection</h2> According to <a href="https://www.webmd.com/oral-health/features/oral-health-the-mouth-body-connection" target="_blank" rel="noopener">one study</a>, people with significant gum disease are 40% more likely to have another chronic medical disorder. Diabetes and periodontitis are known to be connected — inflammation in the mouth interferes with the body's ability to use insulin. Periodontitis also increases the risk of heart disease. <a href="https://www.webmd.com/oral-health/features/oral-health-the-mouth-body-connection" target="_blank" rel="noopener">Studies</a> suggest that 91% of people with heart disease also have dental disease. Researchers are also studying the connections between dental disease, rheumatoid arthritis, lung disease and obesity. "Numerous patients with temporomandibular joint disorders have some form of arthritis. The first place in their body that arthritis might show up is in the jaw joint. If dentists do not recognize the need for a rheumatology referral, the patient is not receiving total healthcare." Dr. Bergman explained. She pointed out that patients deserve an integrated approach to healthcare, and that dentists are orthopedists of the masticatory system, not simply “tooth doctors”. "A patient with a complex TM joint disorder requires support from dental, medical and ancillary care providers, such as physical therapists and behavioral health therapists. They must be treated for the source of pain rather than the site of pain," she said. &nbsp; <h2>An Integrative, Holistic Approach</h2> "Our approach is the biopsychosocial model," Dr. Bergman explained. "It is what's accepted now as an interdisciplinary model that looks at the interconnection between biological, psychological and socio-environmental factors." Following in the footsteps of a long line of doctors in her family, Dr. Bergman detoured into dentistry. She focused on temporomandibular joint disorders, motivated by her own experience with it after a motor vehicle accident that resulted in degenerative joint disease. "My practice started to become more interdisciplinary. I see a lot of patients with multiple chronic pain conditions, and I'm getting more involved with orofacial pain. It's become a passion for me," she explained. Because of her own injury, Dr. Bergman understands how frustrating it is for patients to see multiple providers separately. "I thought if I could bring these patients and providers together for a few hours in one clinic, instead of having them visit multiple clinics on seperate days, I could remove some barriers for them," she shared. &nbsp; <h2>Clinics and Classes</h2> &nbsp; <h3>Teaching</h3> Dr. Bergman has chosen education as her contribution to this integrated approach to healthcare. "My goal is to teach dental and medical students — while they're still in training — how to look at the whole person, instead of just focusing on one specific area," she explained. Dr. Bergman is also a tenured instructor for <a href="https://smilestream.com/pos-who-we-are" target="_blank" rel="noopener">Progressive Orthodontic Seminars</a> and the <a href="https://mcgannpostgrad.com/" target="_blank" rel="noopener">McGann Postgraduate School of Dentistry</a>, sister companies that provide continuing education for practicing dentists. Her work includes such webinars as <a href="https://www.youtube.com/watch?v=Cmh5s3LnKFE" target="_blank" rel="noopener">Orthodontic Considerations for the TMD Patient</a>, which can be found on YouTube. Progressive Ortho and McGann Postgrad offer a cloud dental platform, <a href="https://smilestream.com/pos-who-we-are" target="_blank" rel="noopener">SmileStream</a>, which provides diagnostic tools and software for treatment plans, courses, patient records,a resource library and space to share information with other dentists. &nbsp; <h3>A New Clinic</h3> "I'm opening a new clinic with some colleagues, called Integrative Therapeutics_mdb, which stands for Medical, Dental and Behavioral. We will have a nurse practitioner, physical therapist, myofunctional therapist and behavioral therapist. The patients will also have access to nutritional counseling and mindfulness/movement therapy. We look at the patient from all angles," Dr. Bergman shared. This clinic will eventually be a teaching facility where residents come to do rotations while still in training. "We can teach them a more integrated approach to medicine and dentistry so that we're not taking the mouth outside of the body," she explained. &nbsp; <h2>A New Era of Patient Care</h2> The integration of medical and dental care will benefit millions of patients. Dr. Suzanne Bergman can be considered one of the pioneers. "When I spend time with my patients, I always try to let them know that my goal is to give them hope. We may not have a cure, but we can try to reduce their pain experience. We will do everything we can for them and won't just say 'this isn't my field' and send them on their way," she concluded. Treating the whole person produces wholesome solutions!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Dr-Suzanne-Bergman.png</images> <url>https://topdoctormagazine.com/issues/removing-the-silos-between-dentistry-and-medicine-an-interview-with-dr-suzanne-bergman/</url> </article> <article> <ID>26713</ID> <title>Pre and Post-workout Stretching Routine</title> <publishDate>2022-11-04 05:47:18</publishDate> <description><div class="et_pb_section et_pb_section_318 et_section_regular" > <div class="et_pb_row et_pb_row_320"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_321 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_159 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_477 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_478 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_479 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_327 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We've all heard how valuable <a href="https://www.wellandgood.com/stretch-before-after-workout/" target="_blank" rel="noopener">stretching is before starting a workout session</a>. But is there any proof backing this belief? For example, have you ever heard someone saying, If you do not stretch before your workout, you will hurt yourself or tear your muscle? This is the favorite phrase of every PE teacher, after all. But is there any truth to these words? &nbsp; <h2>Is Stretching Good Before or After Workout Sessions?</h2> Many people find stretching inconvenient and 'a waste of time,' which couldn't be farther from the truth. Warming up your muscles before starting your workout and cooling them after you finish the session are vital for staying flexible. The benefits of stretching go farther than workout sessions. Practicing regular stretching can help you remain flexible later in life. Stretching is essential, especially after long periods of stagnation, such as sitting on a chair at work. Sudden movement can damage your body as a whole, as sitting still tightens your muscles. By stretching, you loosen up and increase your body's mobility, avoiding any tears or damage that can occur with sudden movement. That is why stretching before starting your workout session is paramount. Stretching before beginning your workout is equally important as stretching after finishing it. This is because your body sustains immense effort, stress and force throughout the workout. Post-workout stretches, also called maintenance stretches, calm your muscles and diminish the body's soreness. Also, practicing post-workout stretches improves your body's blood flow. &nbsp; <h2>But What If I Don't Have Enough Time for Stretching?</h2> Some people do not have enough time to add pre and post-workout stretches to their schedule. You can easily rectify this by replacing some easy or short exercises with stretches. Remember that stretches are essential for injury prevention and preparing your muscles for the effort that is about to come, so don't feel guilty for pulling exercises out of your workout! You may wonder how much of your time you should allocate to stretching. This aspect depends only on you and your schedule. One thing's certain — you don't have to stretch for half an hour! A couple of minutes are enough to prepare your muscles and body for a workout or cool it down after many exercises. &nbsp; <h2>Pre and Post-Workout Stretching Routines</h2> &nbsp; <h3>Dynamic Pre-Workout Stretches </h3> Dynamic stretches are designed to prepare and bring your muscles to a full range of motion. This is achieved by raising the temperature in your body which, in turn, reduces the tension. Think about trying some of the following dynamic pre-workout stretches before you start exercising: <ol> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=3XDriUn0udo" target="_blank" rel="noopener">Lunges</a>: An easy exercise that stimulates your leg and core muscles. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=aclHkVaku9U" target="_blank" rel="noopener">Squats</a>: They may not be everyone's favorite, but squats engage your whole body. You can also add claps to this technique to spice it up.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=aLHZtYkubsY" target="_blank" rel="noopener">High knees</a>: The high knees stretching technique improves your posture and engages your leg muscles. It's equivalent to jogging in one place!</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=Ao-nV3IdINQ" target="_blank" rel="noopener">Plank walk-outs</a>: They may be the most engaging but challenging stretching technique. You may be tired after a couple of plank walk-outs, but remember that this technique loosens up your entire body.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=-dtvAxibgYQ" target="_blank" rel="noopener">Butt kicks</a>: Another great stretching technique for your leg and core muscles and posture.</li> </ol> &nbsp; <h3>Static Post-Workout Stretches</h3> Long and tiring workout sessions ask for simple stretching techniques. Static stretching requires you to hold a position between 10 and 60 seconds. This technique allows your body to slow down and enter a relaxed state. Post-workout stretches increase your flexibility and diminish the risk of injury. <ol> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=6jHsraw2NIk" target="_blank" rel="noopener">The shoulder stretch</a>: The most famous stretch you can think of. Just by stretching your shoulder, you will engage a plethora of your body's muscles!</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=JDcdhTuycOI" target="_blank" rel="noopener">The Cobra stretch</a>: Lying down sounds like what you need after a tiring workout. Not only do you engage with your back and chest muscles, but you also have a few moments to relax your legs. </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=dL9ZzqtQI5c" target="_blank" rel="noopener">Side bend</a>: This stretching technique engages your core, arms and legs.</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=Xvr5N_Xf6QM" target="_blank" rel="noopener">Toe touch</a>: An excellent technique for your posture. You may find yourself a bit tired doing this stretch, but your entire body will thank you for it!</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.youtube.com/watch?v=l83s6t8VWsE" target="_blank" rel="noopener">Quadriceps stretch</a>: Another stretching technique that requires low effort. You will fall in love with this stretch — in a matter of weeks, it will be the first one on your list!</li> </ol> &nbsp; Remember, stretching does not require you to be an athlete or a gym rat. You can stretch whenever you want! Just keep in mind to stretch from time to time, especially after you spend time in a single place without moving. For example, you can do it after you leave your desk or get up from your couch. Stretching is essential for your muscles to remain healthy and flexible. &nbsp; <h2>A Parting Reminder</h2> Even if you are not someone who exercises or goes to the gym, try allocating some time to stretching every day. Maintaining the health and flexibility of your muscles is something everyone should consider. Find the stretching techniques you enjoy the most and practice them every day. You can also try a new stretch every other day until you create the perfect routine for yourself!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/Stretching-routine.png</images> <url>https://topdoctormagazine.com/issues/pre-and-post-workout-stretching-routine/</url> </article> <article> <ID>26706</ID> <title>What Does 'an Attitude of Gratitude' Do for Your Health?</title> <publishDate>2022-11-04 05:30:16</publishDate> <description><div class="et_pb_section et_pb_section_319 et_section_regular" > <div class="et_pb_row et_pb_row_321"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_322 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_160 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_480 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_481 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_482 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_328 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The importance of an attitude of gratitude cannot be overstated. So often people say that it's important to focus on the positive or to try and be thankful for what you have, but do we really understand just how important or beneficial an attitude of gratitude is? Probably not. However, thanks to new research, scientists are discovering that having an attitude of gratitude makes your life happier and healthier. &nbsp; <h2>What Does 'Attitude of Gratitude' Mean?</h2> An attitude of gratitude is all about trying to see the positive and expressing gratitude for the things in your life. As some put it, it means making the conscious choice to <a href="https://diversushealth.org/how-to-develop-an-attitude-of-gratitude/#:~:text=An%20attitude%20of%20gratitude%20means,overall%20sense%20of%20well%2Dbeing" target="_blank" rel="noopener">express your gratitude for everything</a>, from big to small. An attitude of gratitude is fundamentally a mindset shift. It isn't necessarily about focusing on a particular activity or following a certain number of steps. Instead, it's a paradigm shift, a change in how we view the world. Attitudes of gratitude aren't built on improving your circumstances. In fact, just because you develop an attitude of gratitude doesn't mean that your surrounding circumstances will necessarily improve. Instead, cultivating an attitude of gratitude means focusing on the positive things in your environment and expressing gratitude for them. Doing so can keep you from getting stuck on the wrong things while allowing you to meditate on what you <a href="https://diversushealth.org/how-to-develop-an-attitude-of-gratitude/#:~:text=An%20attitude%20of%20gratitude%20means,overall%20sense%20of%20well%2Dbeing" target="_blank" rel="noopener">already have and avoid what you might think you're missing</a>. &nbsp; <h2>Attitude of Gratitude Examples</h2> To help us get a clear picture of this mindset shift, here are some examples of what an attitude of gratitude can look like. Attitudes of gratitude can take on many different forms, as people express their gratitude differently or for different things. In terms of things to be grateful for, people can <a href="https://diversushealth.org/how-to-develop-an-attitude-of-gratitude/#:~:text=An%20attitude%20of%20gratitude%20means,overall%20sense%20of%20well%2Dbeing." target="_blank" rel="noopener">express gratitude for anything</a> from relationships, health and business to food, running water or a sense of well-being. The reasons don't need to be big or small — they can be anything you are thankful for. Methods for expressing gratitude are just as varied. For example, you can <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank" rel="noopener">apply gratitude to the past</a> by remembering childhood things you're thankful for or to <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank" rel="noopener">the present</a> by reflecting on the good things happening to you in the present. Or lastly, to the future by having a <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank" rel="noopener">hopeful and positive prospective outlook</a>. In sum, an attitude of gratitude is truly just expressing a positive outlook of gratitude for the good things that have, are, or will happen to you. &nbsp; <h2>The Benefits of an Attitude of Gratitude </h2> A gratitude attitude is a critical but overlooked part of developing vibrant mental and physical health. This is because our behavior can affect our biology — how we think and act <a href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health" target="_blank" rel="noopener">can change our physical health</a>. As you express gratitude and engage in positive gestures, your body releases <a href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health" target="_blank" rel="noopener">oxytocin</a>, a hormone that helps us connect with other people to form deeper relationships. Expressing gratitude can also improve your mental health. According to a <a href="https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256" target="_blank" rel="noopener">study</a> on expressions of gratitude, people who regularly expressed gratitude had improved well-being, reduced depression and fatigue and slept better. Other <a href="https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256" target="_blank" rel="noopener">studies</a> have connected gratitude to fortifying your immune system, reducing stress hormones and improving your diet by making you more likely to reduce dietary fat intake. The benefits of gratitude cannot be overstated, and cultivating it is critical for mental and physical well-being. &nbsp; <h2>How to Keep an Attitude of Gratitude</h2> Cultivating an attitude of gratitude can take many forms. For example, you can write <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank" rel="noopener">thank-you letters, thank someone mentally or count your blessings</a>, to name a few! In addition, here are two of the best and most important ways to cultivate an attitude of gratitude. &nbsp; <h3>Cultivate an Attitude of Gratitude Journal </h3> An <a href="https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256" target="_blank" rel="noopener">attitude of gratitude journal</a> is a fantastic way to improve your gratitude skills. Gratitude journals don't need to be complicated; simply write something or someone you're thankful for each day. Even if you're the type of person who doesn't think they have anything to be grateful for, using this exercise to find anything, regardless of how small, can allow you to <a href="https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256" target="_blank" rel="noopener">grow instrumentally</a>. In fact, over time, you will grow in your ability to <a href="https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256" target="_blank" rel="noopener">express gratitude and focus on the good things</a> in your life. The benefits of cultivating gratitude journaling are significant for improving your outlook on life. A <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank" rel="noopener">study</a> with participants writing a few sentences about their week found that those who wrote about gratitude caused them to be more optimistic and felt better about their lives. People who wrote about gratitude in a journal-like setting became more mentally positive. Those who choose to cultivate the skill of gratitude journaling can improve their outlook on life. Simply by focusing on giving gratitude and the good things in your life, you can feel better about it. So, if you often feel discouraged about circumstances, expressing gratitude in a journal might be a fruitful exercise to help you develop a more positive outlook on life. &nbsp; <h3>Attitude of Gratitude in the Workplace</h3> While not a method of expressing gratitude in itself, having an attitude of gratitude in the workplace is essential for your team's productivity and morale. According to a University of Pennsylvania <a href="https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier" target="_blank" rel="noopener">study</a>, managers who expressed gratitude caused their employees to be more motivated and work harder. For the study, they compared a group of employees who received a grateful message from their manager to another group that did not. They found that those who received gratitude from their manager worked 50% harder than their counterparts. If you've ever worked under a manager, this probably was no surprise. After all, people feel more motivated to contribute to a team if they feel valued and their efforts are being noticed and appreciated. Expressing gratitude to your employees does just that — recognizing their strenuous efforts and spurring them on. So, if you're a manager with a couple of employees or a team and you're looking for a way to increase productivity, perhaps you should start by simply thanking them for their efforts and dedication. &nbsp; <h2>Closing Thoughts on Cultivating Attitudes of Gratitude </h2> Attitudes of gratitude make the world a better place. Whether you're a manager hoping to increase your team's productivity, someone discouraged by their life or even someone looking to create a more healthy lifestyle, attitudes of gratitude are a great starting place to give you some headway. I think we all could benefit from seeing more gratitude in the world. But to see more gratitude, you need to be putting some out there. By putting more gratitude into your life, whether by writing in a journal or notes for others, you are already choosing to view life more positively and focus on what makes life better, not what makes it frustrating or discouraging. Obviously, it won't automatically make your life easy or less difficult, but it can change your outlook and attitude towards it. With this new attitude of gratitude in mind, even if your life doesn't necessarily get easier, you can make your life feel just a bit easier, perhaps easy enough for it to be manageable and, eventually, enjoyable. Gratitude may not be a magic pill, but it could be the secret ingredient to a better outlook and mental and physical well-being.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/gratitude.png</images> <url>https://topdoctormagazine.com/issues/what-does-an-attitude-of-gratitude-do-for-your-health/</url> </article> <article> <ID>26697</ID> <title>Different Types of Saunas and Their Benefits</title> <publishDate>2022-11-03 05:16:50</publishDate> <description><div class="et_pb_section et_pb_section_320 et_section_regular" > <div class="et_pb_row et_pb_row_322"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_323 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_161 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_483 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_484 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_485 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_329 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">People find relaxation in many different things, such as hiking, practicing yoga or just going on a long, well-deserved vacation. But some people do not have the time or resources to participate in these hobbies. That is why they're looking for activities less time-consuming and still as relaxing, such as indulging in sauna time. Saunas are one of the best ways to relax and let your problems melt away, even for a short time. And the best thing about them is that you can build one inside your own house so that you can relax at any time of the day! &nbsp; <h2>Types of Saunas</h2> Not many people know it, but there are many types of saunas you can install in your house, with prices ranging from <a href="https://www.forbes.com/advisor/home-improvement/types-of-saunas/" target="_blank" rel="noopener">$2,000 to $10,000</a>. Of course, the price depends on several factors, such as the type of sauna you want, the size and the installation fees. You can also opt for a portable, collapsible sauna, which is way cheaper, somewhere around <a href="https://www.forbes.com/advisor/home-improvement/types-of-saunas/" target="_blank" rel="noopener">$100</a>. But if you're thinking about a giant sauna, let's have a look at some of your choices! &nbsp; <h3>Wood-burning Sauna</h3> When thinking about this type of sauna, the word that comes into mind is 'traditional.' That is because wood-burning saunas date back centuries ago and have spread across various cultures. The defining details about wood-burning saunas are their very low humidity and fire heating. They are built outside due to the smoke the wood-burning releases. Maintaining the perfect temperature will require you to prepare and stoke the fire from time to time. You will also need to have water prepared if you wish to raise the humidity in the sauna. &nbsp; <h4>Pros of Wood-burning Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">They do not require electricity to function;</li> <li style="font-weight: 400;" aria-level="1">They can accommodate large groups of people;</li> <li style="font-weight: 400;" aria-level="1">They are a lower-cost option compared to the other choices.</li> </ul> &nbsp; <h4>Cons of Wood-burning Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">They cannot be built inside because the released smoke is hazardous;</li> <li style="font-weight: 400;" aria-level="1">It can take longer to heat up as they use wood;</li> <li style="font-weight: 400;" aria-level="1">They require more time than other saunas to maintain and upkeep.</li> </ul> &nbsp; <h3>Infrared Saunas</h3> Because they are traditional, wood-burning saunas may not be the best choice for someone aiming for a modern alternative. Here is where the infrared sauna comes into play. If you look at it this way, wood-burning and infrared saunas are opposites. However, what they do have in common is that the temperature in the saunas is relatively low. Infrared saunas use infrared light waves, directly heating the bodies of the people inside. So, if you are not searching for the usual sauna and just seek a way to relax, this sauna will do the trick. Also, there are types of infrared saunas from which you can choose. Some models use far-infrared lights, while others use near-infrared ones. &nbsp; <h4>Pros of Infrared Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">Since they are smaller in size, infrared saunas are cheaper;</li> <li style="font-weight: 400;" aria-level="1">They heat up quite quickly, so you won't have to wait hours to use them;</li> <li style="font-weight: 400;" aria-level="1">They can be more comfortable for some people. </li> </ul> &nbsp; <h4>Cons of Infrared Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">The reparation and upkeep costs may be more expensive;</li> <li style="font-weight: 400;" aria-level="1">Some sauna enthusiasts do not approve of them;</li> <li style="font-weight: 400;" aria-level="1">The more extensive and high-end infrared saunas are, the more expensive they get.</li> </ul> &nbsp; <h3>Electric Saunas</h3> Some people may not be comfortable with the smell of burning wood or coal. That is why they opt for electric saunas! Electric saunas are found to be more comfortable compared to traditional ones. However, there are some similarities between the two. Electric saunas still use stoves and stones to heat the sauna, which keeps the humidity level low. This type of sauna can be built indoors or outdoors, to your liking. Also, you can build the sauna in any size you wish! &nbsp; <h4>Pros of Electric Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">Depending on the type and size you want the sauna to be built, there are many price options from which you can choose;</li> <li style="font-weight: 400;" aria-level="1">The temperature inside the sauna can be easily raised and controlled;</li> <li style="font-weight: 400;" aria-level="1">They can be installed wherever you wish, including inside and outside.</li> </ul> &nbsp; <h4>Cons of Electric Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">They depend on electricity, so no sauna time during blackouts; </li> <li style="font-weight: 400;" aria-level="1">Not the best choice for larger groups. </li> </ul> &nbsp; <h3>Steam Sauna</h3> Unlike the other types of saunas, primarily made from wood that absorbs the humidity, steam saunas are mainly made to keep the humidity in the air. Therefore, we can say that, in a steam sauna, you can experience nearly 100% humidity! How this type of sauna works is quite simple. By using the electricity to boil water, steam is released into the sauna, which is kept in by the tiles surrounding the walls. Usually, the temperature in steam saunas is lower compared to traditional ones, but because of the high humidity levels, you can still experience the heat.! &nbsp; <h4>Pros of Steam Saunas</h4> <ul> <li style="font-weight: 400;" aria-level="1">They can relieve respiratory issues;</li> <li style="font-weight: 400;" aria-level="1">They do not require high temperatures for the users to feel the heat or to release the steam into the room;</li> <li style="font-weight: 400;" aria-level="1">Some people prefer 'wet heat' rather than normal heat. </li> </ul> &nbsp; <h4>Cons of Steam Saunas </h4> <ul> <li style="font-weight: 400;" aria-level="1">They can become prone to mold problems because of the high levels of humidity;</li> <li style="font-weight: 400;" aria-level="1">Professional installation is required for the installation of these saunas;</li> <li style="font-weight: 400;" aria-level="1">'Wet heat' can become quite uncomfortable after long periods of use.</li> </ul> &nbsp; <h2>A Parting Reminder</h2> Saunas are considered to be the best way in which you can relax and have some “you time,” so buckle down and start building your dream sauna!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/saunas.png</images> <url>https://topdoctormagazine.com/issues/different-types-of-saunas-and-their-benefits/</url> </article> <article> <ID>26688</ID> <title>The Business of Beauty: An Interview with Dr. Gregory A. Buford</title> <publishDate>2022-11-02 05:02:13</publishDate> <description><div class="et_pb_section et_pb_section_321 et_section_regular" > <div class="et_pb_row et_pb_row_323"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_324 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_162 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_486 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_487 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_488 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_330 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"My job is to help people feel more beautiful and confident. I am also devoted to helping my patients achieve better health overall," Dr. Gregory A. Buford said. Dr. Gregory A. Buford, MD, FACS, runs <a href="https://www.beautybybuford.com/" target="_blank" rel="noopener">BEAUTY by BUFORD</a>, a prestigious plastic surgery practice in Lone Tree, Colorado. By combining science and art, he gives each patient a natural, refreshing appearance that <a href="https://www.beautybybuford.com/" target="_blank" rel="noopener">exceeds their expectations</a>. Patients are cared for with integrity, compassion and empathy. Dr. Buford knows the depths of this business, which focuses on enhancing beauty and self-esteem and, sometimes, calls for protecting the patient by saying 'no' when those two goals are not as desired. &nbsp; <h2>Dr. Buford's Journey to Plastic Surgery</h2> "At the age of four, I suddenly decided I wanted to become a doctor. I told my parents to call me 'Doctor,' my lunchbox was my medical case, and the rest is history. I did rotations and spent some time with a variety of disciplines. I absolutely fell in love with plastic surgery," Dr. Buford shared. What truly drew him to plastic surgery was the practice's intersection between art and science. "I'm an avid photographer, so there's definitely an artistic side of me in addition to the scientific side. Plastic surgery is a perfect way to blend the two," he explained. Dr. Buford realized that plastic surgeons, more so than doctors in other practices, have the opportunity to create a unique presence in the field. "There are only a few ways to take out a dead gallbladder or a few ways to treat a ruptured spleen. But there are many ways to do a facelift, tummy tuck or facial injectables. How we do them helps define us as plastic surgeons," he said. &nbsp; <h2>A Creative Collaboration between Doctor and Patient</h2> "It's almost like you're operating with your patients. You're achieving the part they can't accomplish on their own," he explained. But the patient, Dr. Buford points out, has to play their part, too. Lifestyle factors, such as diet, exercise, smoking and drinking, are all just as important as the surgery itself for maintaining the outcomes they want and expect. "I always tell patients that I'm only part of the puzzle. If you come to me for body contouring, but then you go back to McDonald's and keep smoking and drinking heavily, well, you might as well just throw all that work in the garbage," he explained. Having an interactive, proactive patient makes a huge difference. It's what makes his work a joy. &nbsp; <h2>Understanding the Patient's Motives</h2> "I always ask the patients, 'Why now?' Say they're 35 years old and want liposuction. Why didn't they get it done 10 years ago? Or why not wait until they're 40? Why now," he shared. These powerful questions reveal to Dr. Buford their motivations. "A lot of my patients are young moms or going through divorces. They think they no longer look as young as they feel inside and want to turn back the clock and look natural," he explained. The most important thing, according to Dr. Buford, is realistic expectations. And for those who come in with unrealistic expectations, sometimes the best treatment is no treatment at all. &nbsp; <h2>Saying No to Unrealistic Expectations</h2> There are times when Dr. Buford will turn down a patient's request. If motivation comes from within and expectations of the outcome are realistic, all is well, and they can proceed. But sometimes, Dr. Buford encounters the wrong motivations and unrealistic expectations. Some, for example, want to look like a favorite celebrity, and others are clearly doing it for someone else. "The worst reason to do plastic surgery is for someone else," Dr. Buford said. "I always tell people that this is not for the significant other but for them. When you do this for someone else, they will just want more in the future." Sometimes, a patient starts wanting more and more procedures added to what was originally done. "At some point, they lose sight of perspective and reality and keep changing the bar. At that point, my main responsibility is to reel them in and say no," he explained. The more he says no, the more his patients respect him. They realize he is doing it for the right reasons. "Once you treat your patients with respect like that, they'll trust you and become your long-term patients," he shared. </div> </div><div class="et_pb_module et_pb_image et_pb_image_4"> <img src="https://topdoctormagazine.com/wp-content/uploads/2022/11/I71A1725-Edit.jpg" alt="" title="I71A1725-Edit" class="wp-image-26691" /> </div><div class="et_pb_module et_pb_text et_pb_text_331 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Author of Three Books</h2> Dr. Buford is the author of three published books: <ul> <li style="font-weight: 400;" aria-level="1">"<a href="https://www.amazon.com/Beauty-Business-Productivity-Performance-Profitability/dp/1600377149" target="_blank" rel="noopener">Beauty and the Business: Practice, Profits and Productivity, Performance and Profitability</a>" (Dr. Gregory A. Buford and Steven E. House). The authors outline practices for running a profitable business in an industry with optional services.</li> <li style="font-weight: 400;" aria-level="1">"<a href="https://www.amazon.com/Eat-Drink-Heal-Surgical-Nutrition-ebook/dp/B06XQQVK39/ref=sr_1_1?qid=1659536454&amp;refinements=p_27%3AGregory+Buford+MD+FACS&amp;s=digital-text&amp;sr=1-1&amp;text=Gregory+Buford+MD+FACS" target="_blank" rel="noopener">Eat, Drink, Heal: The Art and Science of Surgical Nutrition</a>" (Dr. Gregory Buford). What you eat affects how well you heal. Planning before surgery can help you achieve optimal healing.</li> <li style="font-weight: 400;" aria-level="1">"<a href="https://www.beautybybuford.com/" target="_blank" rel="noopener">The Boob Job Bible: Your Ultimate Guide to Breast Surgery</a>" (Dr. Gregory Buford). Here's what it's like to get breast enhancement, from surgery to recovery. </li> </ul> &nbsp; <h2>Looking Toward the Future</h2> Plastic surgery is a rapidly changing field with innovations appearing constantly. "My favorite part about plastic surgery is that it is by no means static. It's constantly evolving. It's a very dynamic field, and that intrigues me," he explained. Dr. Buford offers a bit of advice to those entering the field. "Understand that you're stepping onto a conveyor belt and may not know where it's going. You'll make mistakes, but so does every successful business leader. Learn to pivot and be nimble. You have to be nimble," he shared. He also recommends making yourself a little different and being willing to take risks. "The true artist starts from scratch and uses the artistry to get themselves started. Try to identify the coming trends and where things do or don't work," he concluded. For Dr. Buford, staying on the cutting edge keeps him challenged and enthused. Truly listening to his patients' hopes and motivations gives him the information he needs to provide the best service or reason to say no for the patient's best interests. And the work itself fulfills him as both a scientist and an artist.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/11/business-of-beauty.png</images> <url>https://topdoctormagazine.com/issues/the-business-of-beauty-an-interview-with-dr-gregory-a-buford/</url> </article> <article> <ID>26614</ID> <title>Easy and Healthy Fall Recipes!</title> <publishDate>2022-10-29 05:37:23</publishDate> <description><div class="et_pb_section et_pb_section_322 et_section_regular" > <div class="et_pb_row et_pb_row_324"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_325 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_163 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_489 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_490 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_491 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_332 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Leaves are falling, a breeze is sweeping in, tickling loose strands of hair, and the coziest time of the year is here! Imagine sitting on a soft chair, next to a window, sipping on a warm, delicious soup. Doesn't it just sound lovely? Maybe you already have the chair and the window, but not the soup or a tasty treat to enjoy. Maybe the time commitment or confusing ingredient list is a good reason to skip making that yummy meal. What if there was a way to make this cozy fantasy a reality? Does this sound compelling? If so, here are some super simple and hearty healthy fall recipes to enjoy with that blanket and a book! &nbsp; <h2>Healthy Fall Recipes</h2> &nbsp; <h3>Healthy Fall Meals for Weight Loss</h3> What fall meals could lead to weight loss or supplement your weight loss journey? Is that even a possibility, you might ask. Well, here are two healthy fall meals to prove this possibility! &nbsp; <h4><a href="https://www.eatingwell.com/recipe/250816/braised-cauliflower-squash-penne-pasta/" target="_blank" rel="noopener">Braised Cauliflower &amp; Squash Penne Pasta</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 tablespoon of extra-virgin olive oil;</li> <li style="font-weight: 400;" aria-level="1">3 large minced garlic cloves;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of dried thyme;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of crushed red pepper;</li> <li style="font-weight: 400;" aria-level="1">4 cups of "no-chicken" broth;</li> <li style="font-weight: 400;" aria-level="1">4 cups of whole-wheat penne;</li> <li style="font-weight: 400;" aria-level="1">2 cups of 1-inch cauliflower florets;</li> <li style="font-weight: 400;" aria-level="1">2 cups of 1-inch pieces of peeled butternut squash;</li> <li style="font-weight: 400;" aria-level="1">Freshly ground pepper; </li> <li style="font-weight: 400;" aria-level="1">¼ cup of finely shredded Pecorino Romano cheese.</li> </ul> How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Turn the stove to medium-high and pour in the oil.</li> <li style="font-weight: 400;" aria-level="1">Add the herbs and seasonings, and stir for one minute. </li> <li style="font-weight: 400;" aria-level="1">Add broth, penne, cauliflower and squash. </li> <li style="font-weight: 400;" aria-level="1">Once the mixture boils, reduce heat to a lively simmer after 14 to 16 minutes and cook until the pasta is tender and the liquid is thickened.</li> <li style="font-weight: 400;" aria-level="1">Turn off the stove and toss in some pepper to taste. Serve topped with cheese.</li> </ol> &nbsp; <h4><a href="https://www.eatthis.com/best-carrot-cupcake-recipe/" target="_blank" rel="noopener">The Best Carrot Cupcake Recipe Ever!</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">½ cup of all-purpose flour;</li> <li style="font-weight: 400;" aria-level="1">¾ a cup of whole-wheat flour;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking powder;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of baking soda;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of cinnamon;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground nutmeg;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground ginger;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of salt;</li> <li style="font-weight: 400;" aria-level="1">½ cup of vegetable oil;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of sugar;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of maple syrup;</li> <li style="font-weight: 400;" aria-level="1">2 eggs;</li> <li style="font-weight: 400;" aria-level="1">½ cup of crushed pineapple, including the juice;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of vanilla extract;</li> <li style="font-weight: 400;" aria-level="1">1 and ½ cups of shredded carrot;</li> <li style="font-weight: 400;" aria-level="1">½ cup of chopped walnuts.</li> </ul> For the cream cheese frosting: <ul> <li style="font-weight: 400;" aria-level="1">8 ounces of packaged cream cheese at room temperature;</li> <li style="font-weight: 400;" aria-level="1">¼ a cup of plain, 2% Greek yogurt;</li> <li style="font-weight: 400;" aria-level="1">¼ a cup of maple syrup;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of vanilla extract.</li> </ul> How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 350 F.</li> <li style="font-weight: 400;" aria-level="1">Sift the dry ingredients together.</li> <li style="font-weight: 400;" aria-level="1">Mix the oil, sugar, maple syrup, eggs, crushed pineapple and vanilla extract in a separate bowl.</li> <li style="font-weight: 400;" aria-level="1">Sprinkle in the dry ingredients, and beat together until the dry ingredients are fully combined. </li> <li style="font-weight: 400;" aria-level="1">Fold in the shredded carrot and the walnuts.</li> <li style="font-weight: 400;" aria-level="1">Pour the mixture into a muffin tin. </li> <li style="font-weight: 400;" aria-level="1">Bake for about 25 minutes.</li> <li style="font-weight: 400;" aria-level="1">For the frosting, mix the cream cheese, Greek yogurt, maple syrup and vanilla extract together for two minutes.</li> <li style="font-weight: 400;" aria-level="1">After the muffins bake, spread the frosting on top!</li> </ol> &nbsp; <h3>Salads for Fall Recipes</h3> Perhaps a salad doesn't seem like a super 'fall-ish' treat, but some salads can conjure up that image of an apple orchard or a pumpkin patch on a cool autumn day! Here are two salad recipes to enjoy: &nbsp; <h4><a href="https://www.eatingwell.com/recipe/270572/chopped-chicken-sweet-potato-salad/" target="_blank" rel="noopener">Chopped Chicken and Sweet Potato Salad</a></h4> To create this delectable treat, use: <ul> <li style="font-weight: 400;" aria-level="1">3 cups of chopped lettuce; </li> <li style="font-weight: 400;" aria-level="1">½ cup of cooked diced sweet potato;</li> <li style="font-weight: 400;" aria-level="1">3 ounces of shredded cooked chicken;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of apple slices;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of apple-cider vinaigrette;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of chopped avocado;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of unsalted sunflower seeds;</li> <li style="font-weight: 400;" aria-level="1">½ ounce of low-fat cheddar cheese.</li> </ul> &nbsp; How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Toss the lettuce, sweet potato, chicken and apple with the vinaigrette, and put the mix on a plate.</li> <li style="font-weight: 400;" aria-level="1">Top these ingredients with avocado, sunflower seeds and cheese.</li> </ol> &nbsp; <h4><a href="https://www.eatthis.com/roasted-autumn-harvest-salad-recipe/" target="_blank" rel="noopener">Roasted Autumn Harvest Salad</a></h4> There are two components to this delicious treat — the salad and the dressing! Salad: <ul> <li style="font-weight: 400;" aria-level="1">Six quartered figs;</li> <li style="font-weight: 400;" aria-level="1">1 cup of red, seedless grapes;</li> <li style="font-weight: 400;" aria-level="1">1 apple cut into wedges;</li> <li style="font-weight: 400;" aria-level="1">½ cup of hazelnuts;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of balsamic vinegar;</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of extra-virgin olive oil;</li> <li style="font-weight: 400;" aria-level="1">1 head of bite-sized pieces of torn radicchio;</li> <li style="font-weight: 400;" aria-level="1">6 cups of baby romaine lettuce;</li> <li style="font-weight: 400;" aria-level="1">2 cups of baby arugula.</li> </ul> &nbsp; Dressing: <ul> <li style="font-weight: 400;" aria-level="1">¼ cup of extra-virgin olive oil;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of apple cider vinegar;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of minced shallot;</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of mustard;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of fresh thyme;</li> <li style="font-weight: 400;" aria-level="1">Sea salt and freshly ground black pepper.</li> </ul> &nbsp; How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 400 F.</li> <li style="font-weight: 400;" aria-level="1">Toss the figs, grapes, apples, hazelnuts, vinegar and olive oil together and spread them out evenly on a baking sheet.</li> <li style="font-weight: 400;" aria-level="1">Roast for 15 minutes, gently toss the fruit halfway through, remove from the oven and cool. </li> <li style="font-weight: 400;" aria-level="1">Combine olive oil, vinegar, shallot, mustard, thyme, salt and pepper for the dressing.</li> <li style="font-weight: 400;" aria-level="1">Toss the radicchio, romaine and arugula with the dressing, then top the greens with the roasted fruits.</li> </ol> &nbsp; <h3>Fall Vegetable Recipe</h3> Here's where all the soft colors come in. Squashes of yellow, red and green make for both a beautiful arrangement and a savory, healthy meal. Enjoy this veggie-full food! &nbsp; <h4><a href="https://www.eatthis.com/vegan-sausage-vegetable-sheet-pan-breakfast-recipe/" target="_blank" rel="noopener">A Simple Sheet-Pan Vegan Sausage and Vegetable Recipe</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">2 cups of cubed butternut squash;</li> <li style="font-weight: 400;" aria-level="1">2 and ½ cups of broccoli florets;</li> <li style="font-weight: 400;" aria-level="1">½ of a large red bell pepper;</li> <li style="font-weight: 400;" aria-level="1">1 large sliced red onion;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of extra-virgin olive oil;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of coarse kosher salt;</li> <li style="font-weight: 400;" aria-level="1">¼ of a teaspoon of black pepper; </li> <li style="font-weight: 400;" aria-level="1">Four Italian Sausages;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of red pepper flakes (optional).</li> </ul> &nbsp; How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Preheat the oven to 400 F.</li> <li style="font-weight: 400;" aria-level="1">Place the butternut squash, broccoli, bell pepper and onion in a bowl, and toss with olive oil. </li> <li style="font-weight: 400;" aria-level="1">Season the veggies with salt and pepper, and spread the veggies out in one layer on a baking sheet.</li> <li style="font-weight: 400;" aria-level="1">Bake for about 15 to 20 minutes. </li> <li style="font-weight: 400;" aria-level="1">Slice the sausages, and stir as you add them to the vegetables. </li> <li style="font-weight: 400;" aria-level="1">Roast for about 10 minutes and then top with the red pepper flakes.</li> </ol> &nbsp; <h2>Healthy Fall Recipes for Dinner</h2> Perhaps the above meals seemed more satisfactory for a quick treat or lunch. But hearty dinner-like food might seem more appealing to you. Luckily, there are plenty of delicious and healthy fall recipes to eat for dinner that will leave the family craving seconds! &nbsp; <h4><a href="https://www.eatingwell.com/recipe/269897/white-bean-sage-cauliflower-gnocchi/" target="_blank" rel="noopener">White Bean-Sage Cauliflower Gnocchi</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">2 tablespoons of butter;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of olive oil;</li> <li style="font-weight: 400;" aria-level="1">12 ounces of frozen cauliflower gnocchi;</li> <li style="font-weight: 400;" aria-level="1">1 15-ounce can of low-sodium white beans;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of dried sage;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of water;</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of salt;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of ground pepper;</li> <li style="font-weight: 400;" aria-level="1">4 cups of baby arugula.</li> </ul> &nbsp; How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Turn the stove to medium-high heat and heat a pan with oil and butter. </li> <li style="font-weight: 400;" aria-level="1">Add gnocchi to the skillet and cook for about five minutes.</li> <li style="font-weight: 400;" aria-level="1">Add beans, sage and water, then cover the skillet and let simmer for about five minutes.</li> <li style="font-weight: 400;" aria-level="1">Toss the mixture onto the arugula and season with salt and pepper.</li> </ol> &nbsp; <h2>Easy Fall Recipes</h2> Perhaps you're in a pinch, or the kids are crying for a quick snack. These recipes are perfect for times in which a delicious and filling meal is necessary during a time crunch! &nbsp; <h3>Fall Recipes for Crock Pot</h3> The crock pot is a busy person's best friend, and these tasty recipes are not only super simple to make but require only one dish to be cooked in! &nbsp; <h4><a href="https://www.eatingwell.com/recipe/275509/slow-cooker-turkey-chili-with-butternut-squash/" target="_blank" rel="noopener">Slow-Cooker Turkey Chili with Butternut Squash</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 pound of lean ground turkey;</li> <li style="font-weight: 400;" aria-level="1">1 28-ounce can of no-salt-added crushed tomatoes;</li> <li style="font-weight: 400;" aria-level="1">1 14-ounce can of kidney beans;</li> <li style="font-weight: 400;" aria-level="1">1 large diced onion;</li> <li style="font-weight: 400;" aria-level="1">4 cups of cubed butternut squash;</li> <li style="font-weight: 400;" aria-level="1">1 cup of water;</li> <li style="font-weight: 400;" aria-level="1">¼ cup of tomato paste;</li> <li style="font-weight: 400;" aria-level="1">3 tablespoons of chili powder;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of ground cumin;</li> <li style="font-weight: 400;" aria-level="1">1 tablespoon of finely chopped fresh garlic;</li> <li style="font-weight: 400;" aria-level="1">½ teaspoon of ground cinnamon;</li> <li style="font-weight: 400;" aria-level="1">¾ teaspoon of salt;</li> <li style="font-weight: 400;" aria-level="1">¼ teaspoon of cayenne pepper;</li> <li style="font-weight: 400;" aria-level="1">1 cup of shredded sharp cheddar cheese;</li> <li style="font-weight: 400;" aria-level="1">½ cup of sliced scallions for serving.</li> </ul> &nbsp; How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Add turkey and cook in a skillet on medium-high heat, breaking it up into chunks for about five to six minutes. Transfer to a 5- to 6-quart slow cooker.</li> <li style="font-weight: 400;" aria-level="1">Add tomatoes, kidney beans, onion, squash, water, tomato paste, chili powder, cumin, garlic, cinnamon, salt and cayenne to the slow cooker. Stir to combine, and cook for about four hours on high.</li> <li style="font-weight: 400;" aria-level="1">Remove the lid and stir to combine. Serve hot, topped with cheddar, scallions and hot sauce, if desired.</li> </ol> &nbsp; <h4><a href="https://www.thepioneerwoman.com/food-cooking/recipes/a38737347/slow-cooker-chili-recipe/" target="_blank" rel="noopener">Slow Cooker Chili</a></h4> Ingredients: <ul> <li style="font-weight: 400;" aria-level="1">1 tablespoon of vegetable oil;</li> <li style="font-weight: 400;" aria-level="1">1 chopped yellow onion;</li> <li style="font-weight: 400;" aria-level="1">1 chopped green bell pepper;</li> <li style="font-weight: 400;" aria-level="1">2 pounds of ground beef;</li> <li style="font-weight: 400;" aria-level="1">4 chopped garlic cloves;</li> <li style="font-weight: 400;" aria-level="1">2 tablespoons of chili powder;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of ground cumin;</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of dried oregano;</li> <li style="font-weight: 400;" aria-level="1">28 ounces of diced tomatoes;</li> <li style="font-weight: 400;" aria-level="1">8 ounces of tomato sauce;</li> <li style="font-weight: 400;" aria-level="1">3 15-ounce cans of kidney beans;</li> <li style="font-weight: 400;" aria-level="1">1 14-ounce can of beef broth;</li> <li style="font-weight: 400;" aria-level="1">1 chipotle chile in adobo sauce;</li> <li style="font-weight: 400;" aria-level="1">2 teaspoons of adobo sauce;</li> <li style="font-weight: 400;" aria-level="1">1 and ½ teaspoons of salt;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of ground black pepper;</li> <li style="font-weight: 400;" aria-level="1">Sour cream</li> <li style="font-weight: 400;" aria-level="1">grated cheddar cheese</li> <li style="font-weight: 400;" aria-level="1">sliced jalapeños</li> <li style="font-weight: 400;" aria-level="1">tortilla chips. </li> </ul> &nbsp; How to prepare: <ol> <li style="font-weight: 400;" aria-level="1">Cook onion and bell pepper and cook until softened, about 5 to 7 minutes, on medium-high heat. </li> <li style="font-weight: 400;" aria-level="1">Add the ground beef and break it apart into small pieces with a wooden spoon. Cook until the beef is no longer pink, about 6 to 8 minutes. Add the garlic and cook for one more minute.</li> <li style="font-weight: 400;" aria-level="1">After draining the beef, pour the meat into a slow cooker and season with the chili powder, cumin and oregano. </li> <li style="font-weight: 400;" aria-level="1">Stir in the rest of the ingredients except for the sour cream, peppers, cheese, and chips and cook on high for four hours. </li> <li style="font-weight: 400;" aria-level="1">Serve with sour cream, cheese, jalapeños and chips. </li> </ol> &nbsp; <h2>A Parting Reminder</h2> These healthy meals are so colorful, hearty and warm. Stews, salads and veggie-packed meals are excellent, filling and also super healthy. Perhaps the question isn't whether they're healthy, but how to make them. Luckily, these recipes are simple, straightforward and delicious. They're perfect for people on the run, and clean-up is a pinch due to the nature of the dishes. Bon appétit!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/fall.png</images> <url>https://topdoctormagazine.com/issues/easy-and-healthy-fall-recipes/</url> </article> <article> <ID>26619</ID> <title>Better Citrus Fruits for a Better Life</title> <publishDate>2022-10-28 06:15:14</publishDate> <description><div class="et_pb_section et_pb_section_323 et_section_regular" > <div class="et_pb_row et_pb_row_325"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_326 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_164 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_492 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_493 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_494 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_333 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Ready to add some micronutrients like vitamins and antioxidants to your diet? Look no further than citrus fruits! Their health benefits are astounding, and many of them are the perfect snacking size! Citrus fruits have been used to add flavor and zest to baking and cooking recipes, help you get your daily need of fiber and even contribute <a href="https://www.stylecraze.com/articles/citrus-fruits-you-should-definitely-give-a-try/" target="_blank" rel="noopener">medicinal value</a> worldwide. &nbsp; <h2>Are Citrus Fruits Good for You?</h2> They're not just good; they're the healthiest shortcut towards packing your diet with the right amount of micronutrients and fiber. Citrus fruits are packed with vitamin C, a powerful antioxidant that contributes to <a href="https://www.healthline.com/nutrition/citrus-fruit-benefits#TOC_TITLE_HDR_9" target="_blank" rel="noopener">cancer prevention</a>, among other awesome benefits! Citrus fruits are an easy way to get some tasty fruits into your diet. Eating a balanced diet with lots of fruits and vegetables and adding sufficient micronutrients to your diet can go a long way in contributing to preventative healthcare and longevity. Also, citrus fruits offer a wide range of flavors and sizes to choose from and can easily be added to various recipes! Even for something as simple as a <a href="https://www.stylecraze.com/articles/citrus-fruits-you-should-definitely-give-a-try/" target="_blank" rel="noopener">common cold</a>, citrus fruits can make a big difference in your health. Next time you feel a cold looming over you, consider eating a couple of oranges or making some lemon tea with pure lemon juice. Instead of always having to have EmergenC or some cold meds on hand, a high dose of natural vitamin C can help you prevent colds and reduce the length of the common cold. &nbsp; <h2>Most Popular Citrus Fruits</h2> Along with all their health benefits, you may ask yourself: how many citrus fruits are there and what are the best ones? It's all about your personal preference. Of course, lemons, limes and oranges readily come to mind when we think of the best citrus fruits, but did you know there are actually dozens of different kinds of them? They all originate from the three original citrus fruits: citron, pomelo and mandarin orange. These three fruits <a href="https://www.stylecraze.com/articles/citrus-fruits-you-should-definitely-give-a-try/" target="_blank" rel="noopener">have been combined</a> to produce the citrus fruits we're more familiar with nowadays, like grapefruit, limes, lemons and clementines. Deciding on the most popular citrus fruits usually comes down to taste and personal preference, as well as the health benefits of the citrus fruits. Oranges are one of the most popular citrus fruits because they are sweet and tangy and also pack an impressive amount of vitamin C into every low-calorie serving. You can get your <a href="https://www.webmd.com/diet/health-benefits-citrus-fruits#:~:text=Citrus%20fruits%20contain%20many%20compounds,risk%20factor%20for%20heart%20disease" target="_blank" rel="noopener">daily intake of vitamin C</a> in one serving of an orange! Oranges, tangerines, lemons and limes are among the world's most <a href="https://www.tasteatlas.com/most-popular-citrus-fruits-in-the-world" target="_blank" rel="noopener">popular citrus fruits</a>. Whether for breakfast or to spruce up some baked goods or a drink, these are some of the best citrus fruits and staples in many people's diets. &nbsp; <h2>Health Benefits of Citrus Fruits</h2> Adding citrus fruits to your daily or weekly meal plan can be a great way to take charge of your health. Some of their health benefits include: <ul> <li style="font-weight: 400;" aria-level="1">Reducing the risk of certain cancers; </li> <li style="font-weight: 400;" aria-level="1">Preventing cardiovascular disease; </li> <li style="font-weight: 400;" aria-level="1">Improving overall heart health; </li> <li style="font-weight: 400;" aria-level="1">Preventing kidney stones; </li> <li style="font-weight: 400;" aria-level="1">Protecting you from neurodegenerative diseases like Alzheimer's and Parkinson's.</li> </ul> &nbsp; <h3>Nutrients</h3> Citrus fruits are rich in micronutrients, including phosphorus, vitamin B, potassium, copper and magnesium, each performing essential functions throughout your body. They are also a <a href="https://www.healthline.com/nutrition/citrus-fruit-benefits#TOC_TITLE_HDR_8" target="_blank" rel="noopener">great source of fiber</a>, which can greatly improve your overall health! Eating citrus fruits raw is the best way to get the nutrient and fiber content from them because cooking or juicing them will lose some of the natural health benefits of citrus fruits, as with any other kind of fruit or vegetable. So, if you compare the benefits of a grapefruit to the health benefits of lime juice, there will be more nutritional value in the whole fruit rather than just the juice. &nbsp; <h3>A Low-calorie Snack</h3> Another health benefit of citrus fruits is that they are relatively <a href="https://www.healthline.com/nutrition/citrus-fruit-benefits#TOC_TITLE_HDR_5" target="_blank" rel="noopener">low in calories</a> and may help satiate your desire for a snack without going overboard with food. This is why some people may consider the benefits of citrus fruits for weight loss. &nbsp; <h3>Are Citrus Fruits Good for Pregnancy?</h3> Citrus fruits are good to eat during pregnancy because they are packed with <a href="https://www.healthline.com/health/pregnancy/best-fruits-to-eat#benefits" target="_blank" rel="noopener">vitamin C and folic acid</a>, which are crucial for the baby's healthy development. Another health benefit of citrus fruits is that they can help strengthen your immune system. This is especially important for pregnant women with a weakened immune system, who could use the extra boost of protection. &nbsp; <h2>Citrus Fruits' Benefits for Skin</h2> Skincare is an important part of many people's daily routines. But did you know you can improve your skin from the inside out? There are so many benefits of citrus fruits for the skin, as adding some extra vitamin C to your regimen can have some incredible results! The oils from limes are said to <a href="https://vegnews.com/2020/4/6-citrus-fruits-that-could-help-turn-your-health-around" target="_blank" rel="noopener">help rejuvenate your skin</a> and can also be used to naturally eliminate body odor. Citrus fruits like lemons have been shown to be useful in combating skin diseases because of their antimicrobial and antioxidant properties. This shows how good citrus fruits are for various health benefits and why they are often used for medicinal purposes worldwide. Citrus fruits benefit the skin through the high content of vitamin C, which helps <a href="https://www.webmd.com/diet/health-benefits-citrus-fruits#:~:text=Citrus%20fruits%20contain%20many%20compounds,risk%20factor%20for%20heart%20disease" target="_blank" rel="noopener">produce collagen</a> in your skin, thus improving the skin's natural elasticity. Taking care of your skin using citrus fruits' benefits is a great way to look youthful while also ensuring your skin health is a main priority. The skin is your body's largest organ and deserves a little extra care, which you can do through topical applications of products with citrus fruits or by eating more citrus fruits and seeing results from the inside out! &nbsp; <h2>A Parting Reminder</h2> Adding citrus fruits to your daily routine can be a great way to improve or maintain your health. There are a ton of varieties of citrus fruits to choose from, so it will be easy to find a citrus fruit that fits your preference. For effective preventative healthcare, it is important to have a balanced diet with lots of citrus fruits, as some of their health benefits even include preventing cancer and improving heart health! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/citrus-fruits.png</images> <url>https://topdoctormagazine.com/issues/better-citrus-fruits-for-a-better-life/</url> </article> <article> <ID>26605</ID> <title>The Health Benefits of Cranberries</title> <publishDate>2022-10-27 04:52:03</publishDate> <description><div class="et_pb_section et_pb_section_324 et_section_regular" > <div class="et_pb_row et_pb_row_326"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_327 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_165 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_495 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_496 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_497 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_334 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">From the Thanksgiving dinner to your morning oatmeal, cranberries can be a common sight in meals. But have you ever thought about their health benefits? There are so many reasons why cranberries are good for you that it might be time to learn more about their positive impact on our health and get some ideas on how to incorporate them into your health journey! &nbsp; <h2>Health Benefits of Cranberries</h2> Cranberries are a fruit in the <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">heather family</a>, related to <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">blueberries, bilberries and lingonberries</a>. They can be eaten raw, although their natural flavor is quite tart and sour. Because fresh cranberries are somewhat of an acquired taste, people often consume sweeter options like cranberry juice and dried cranberries to add the health benefits of cranberries to their diets. You may be wondering why cranberries appear to be grown in water. Contrary to popular belief, cranberries actually don't grow in water. Cranberry bogs occur when farmers flood their cranberry fields to make for <a href="https://www.cranberries.org/how-cranberries-grow/fall#:~:text=Cranberries%20have%20pockets%20of%20air,of%20fruit%20from%20the%20vines." target="_blank" rel="noopener">easier harvesting</a>. Cranberries contain <a href="https://www.cranberries.org/how-cranberries-grow/fall#:~:text=Cranberries%20have%20pockets%20of%20air,of%20fruit%20from%20the%20vines." target="_blank" rel="noopener">pockets of air</a> that allow them to float in water. So, when farmers are ready to harvest them, they flood the fields, and the cranberries float at the top of the water. Since cranberries float in water, it improves their health benefits! They get more <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">sun exposure</a> as they float at the surface, giving them even more <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">nutritional value</a>. The health benefits of cranberries range from helping <a href="https://www.healthline.com/nutrition/best-foods-for-kidneys#:~:text=Cranberries%20benefit%20both%20the%20urinary,infection%20(53%2C%2054%20)." target="_blank" rel="noopener">prevent UTIs</a> and <a href="https://health.clevelandclinic.org/benefits-of-cranberries/" target="_blank" rel="noopener">some forms of cancer</a> to including a good amount of vitamins and micronutrients in your diet, improving <a href="https://www.webmd.com/food-recipes/health-benefits-cranberries" target="_blank" rel="noopener">cardiovascular health</a>. &nbsp; <h2>Why Cranberries are Good for You</h2> Cranberries are chock full of essential <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">micronutrients</a>, such as <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">vitamins and fiber</a>, that make them incredibly good for you. Cranberries are <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">primarily composed of carbs</a>, as are most fruits and vegetables. Also, they are a great source of fiber. Since only about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/#:~:text=Although%20adequate%20intake%20of%20all,consume%20recommended%20amounts%20of%20fiber." target="_blank" rel="noopener">5% of Americans</a> get the recommended daily value of fiber, adding a good fiber source like cranberries to your diet can come with many benefits! Some may be wondering what the recommended way to eat cranberries is, and the answer is raw. Eating raw cranberries ensures the <a href="https://www.webmd.com/food-recipes/health-benefits-cranberries" target="_blank" rel="noopener">preservation of their nutritional value</a> and associated health benefits. Although their sour flavor may be off-putting to some people, the health benefits of cranberries are best achieved by raw consumption. Another reason why cranberries are good for you is they can help you protect against liver disease and improve eyesight and heart health. The list of the health benefits of cranberry juice continues because eating them can also <a href="https://www.webmd.com/food-recipes/health-benefits-cranberries" target="_blank" rel="noopener">keep your mouth healthy</a>. Cranberry juice contains a chemical that prevents cavity-causing bacteria from sticking to your teeth and gums and causing issues like cavities and gum disease. Cranberries have also been shown to help prevent <a href="https://www.webmd.com/food-recipes/health-benefits-cranberries" target="_blank" rel="noopener">oral cancer</a>. &nbsp; <h2>What are the Health Benefits of Dried Cranberries</h2> You may be wondering about the health benefits of dried cranberries as opposed to fresh cranberries. Although they lose a lot of their nutrients when dehydrated, dried cranberries are still a great source of potassium and calcium. They also maintain moderate levels of <a href="https://www.livestrong.com/article/376709-what-are-the-health-benefits-of-dried-cranberries/" target="_blank" rel="noopener">vitamins E and K</a>. Dried cranberries can also improve your microbiome health as <a href="https://www.livestrong.com/article/376709-what-are-the-health-benefits-of-dried-cranberries/" target="_blank" rel="noopener">proanthocyanidin</a>, one of the antioxidants contained in cranberries, has <a href="https://www.livestrong.com/article/376709-what-are-the-health-benefits-of-dried-cranberries/" target="_blank" rel="noopener">antimicrobial properties</a> that help balance the helpful and harmful bacteria in your gut. <a href="https://danblewett.com/are-craisins-healthy-an-in-depth-look/" target="_blank" rel="noopener">Craisins</a> are dried cranberries with added sugar to counteract their naturally sour taste. Dried cranberries have more sugar than their fresh counterparts, so if you're looking to maintain a healthy amount of sugar in your diet, opt for dried cranberries without or with low added sugars. &nbsp; <h2>Health Benefits of Cranberry Juice</h2> Although fresh cranberries are often considered the best way to enjoy their complete set of nutrients, you can also opt for cranberry juice. Cranberry juice contains <a href="https://www.webmd.com/diet/health-benefits-cranberry-juice#1" target="_blank" rel="noopener">about 39% of your daily need of vitamin C</a> in a single 8-ounce serving. Cranberry juice's health benefits include a healthy vitamin and antioxidant intake, along with other micronutrients like copper, magnesium and potassium. When picking up cranberry juice at the store, try to find a brand with 100% cranberry juice and a minimal amount of added sugar. Cranberry juice is sometimes mixed with sweeter juices to make it more flavorful but if you want to get the full health benefits of cranberry juice, stick to the full concentration. &nbsp; <h2>How Can Cranberries Help UTIs?</h2> One of the best health benefits of cranberries is the <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">prevention of Urinary Tract Infections (UTIs)</a>, one of the most common bacterial infections, most often affecting women. Cranberries contain <a href="https://www.healthline.com/nutrition/foods/cranberries" target="_blank" rel="noopener">phytonutrients called A-type proanthocyanidins</a>, which prevent the bacteria E. coli from attaching to the outer lining of the bladder and urinary tract. Preventative healthcare is one of the best ways to save time and money in your health journey, so if you're predisposed to UTIs, have gotten one in the past or simply want to reduce your chances of getting one in the future, consider adding some cranberries to your diet. Eating cranberries while pregnant is a great way for soon-to-be mothers to ensure they're getting enough <a href="https://www.webmd.com/diet/health-benefits-cranberry-juice#1" target="_blank" rel="noopener">healthy micronutrients</a> while also <a href="https://www.healthline.com/health/pregnancy/cranberry-juice-pregnancy" target="_blank" rel="noopener">protecting against UTIs</a>. These infections can be common during pregnancy, so eating cranberries while pregnant is a great preventative and proactive healthcare choice. &nbsp; <h2>A Parting Reminder</h2> Cranberries are good for you and have a bunch of great health benefits. Adding them to your diet in salads or combining them with sweet fruit is a great way to tap into the health benefits of cranberries while neutralizing their extra tart flavor. Cranberries and pineapples are a great combo that packs a bunch of nutrients into your diet. They can be eaten raw, dried or in juice form, although the health benefits of cranberries will vary between these different forms. Cranberries are good for your kidneys, help prevent UTIs and promote heart health by getting enough fiber and eating fruits. The high content of vitamins in them is one of the reasons why cranberries are so healthy for you. However, it is possible to overconsume them. Remember: cranberries are used in preventing UTIs, not treating them. If you think you may have a UTI or have any other health concerns, be sure to consult your primary care doctor for appropriate care and treatment. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Craberries.png</images> <url>https://topdoctormagazine.com/issues/the-health-benefits-of-cranberries/</url> </article> <article> <ID>26598</ID> <title>Benefits of Drinking Lemon Water</title> <publishDate>2022-10-26 04:35:16</publishDate> <description><div class="et_pb_section et_pb_section_325 et_section_regular" > <div class="et_pb_row et_pb_row_327"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_328 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_166 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_498 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_499 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_500 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_335 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">There's nothing better to wake you up in the morning than a hot cup of coffee or tea. Or that is what you thought. A less popular contender, lemon water, can benefit your overall health in ways you might not have even heard of! And it doesn't have to be in the morning. At any time of the day, you can squeeze a glass of refreshing lemon water, which will not only cool you down but bring numerous health benefits over time! &nbsp; <h2>The Benefits of Lemon Water</h2> &nbsp; <h3>#1: Lemon Water Keeps Your Body Hydrated</h3> Although consistent water intake is crucial for our everyday health, many of us fall short of drinking enough water. Although it is found in food, drinking water is the best way to maintain yourself hydrated. Women must drink at least <a href="https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/water-an-important-part-of-a-healthy-winter-diet/" target="_blank" rel="noopener">91 ounces</a> of water daily, while men must drink at least <a href="https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/water-an-important-part-of-a-healthy-winter-diet/" target="_blank" rel="noopener">125 ounces</a>. But not everyone enjoys the simple taste of plain water. So why not add a couple of ingredients for a better flavor? Lemon juice or lemon slices add such a delicious and fresh flavor to the water that you won't ever stop drinking it! Aside from keeping you hydrated, lemon water will help prevent: <ul> <li style="font-weight: 400;" aria-level="1">Overheating;</li> <li style="font-weight: 400;" aria-level="1">Kidney stones;</li> <li style="font-weight: 400;" aria-level="1">Mood disorders; </li> <li style="font-weight: 400;" aria-level="1">Constipation;</li> <li style="font-weight: 400;" aria-level="1">Brain fog;</li> <li style="font-weight: 400;" aria-level="1">Infections.</li> </ul> &nbsp; <h3>#2: Lemon Water is the Perfect Beverage with Numerous Vitamins! </h3> Just say 'lemon,' and the first nutrient that comes to mind is vitamin C, and lots of it! This vitamin is necessary for the healthy growth, development and restoration of all body tissues. Also, vitamin C is part of <a href="https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#vitamin-c" target="_blank" rel="noopener">collagen production and iron absorption</a> and partakes in the <a href="https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#vitamin-c" target="_blank" rel="noopener">proper function of the immune system and wound healing process</a>. On the other hand, not getting enough of this essential nutrient can lead to: <ul> <li style="font-weight: 400;" aria-level="1">Susceptibility to infections;</li> <li style="font-weight: 400;" aria-level="1">Dry skin, mouth and eyes;</li> <li style="font-weight: 400;" aria-level="1">Fatigue;</li> <li style="font-weight: 400;" aria-level="1">Tooth loosening;</li> <li style="font-weight: 400;" aria-level="1">Insomnia.</li> </ul> &nbsp; <h3>#3: Best Replacement for Sugary Drinks</h3> The high sugar levels in our favorite beverages are the leading cause of obesity and diseases, especially in America. Sugar-sweetened drinks, such as soda, energy drinks, sweetened water and juice, pose sweet but significant risks to our health. These beverages make our bodies more susceptible to various health conditions, such as: <ul> <li style="font-weight: 400;" aria-level="1">Obesity;</li> <li style="font-weight: 400;" aria-level="1">Alarming weight gain;</li> <li style="font-weight: 400;" aria-level="1">Cavities;</li> <li style="font-weight: 400;" aria-level="1">Gout;</li> <li style="font-weight: 400;" aria-level="1">Liver, kidney and heart disease;</li> <li style="font-weight: 400;" aria-level="1">Diabetes (especially type 2);</li> <li style="font-weight: 400;" aria-level="1">Tooth decay.</li> </ul> So, knowing all about the dangers of sugary drinks, why not replace them with simple lemon water? Not only will you help cut back on sugar, but you also get to enjoy a fantastic beverage with a fantastic flavor! &nbsp; <h3>#4: Lemon Water Helps Prevent Kidney Stones</h3> Urine is a very acidic liquid that, over time, can become dangerous for your body, especially for the urinary tract, where it causes the appearance of kidney stones. The acidity of the urine can <a href="https://pubmed.ncbi.nlm.nih.gov/21170875/" target="_blank" rel="noopener">promote uric acid or cystine stones</a>, both responsible for the formation of kidney stones. Once again, lemon water comes to the rescue, as it contains citric acid, which can make the urine less acidic. Also, drinking lemon water will make you less prone to dehydration, another cause of kidney stones. &nbsp; <h3>#5: Lemon Water is Weight-Loss-Friendly </h3> Increasing your water intake is recommended if you wish to partake in a weight-loss journey. One <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/" target="_blank" rel="noopener">study</a> showed that drinking water before a meal will make you feel satiated even if the quantity of food is smaller. This concludes that pre-meal water drinking can be an effective weight-loss strategy. &nbsp; <h3>#6: Other Significant Benefits of Drinking Lemon Water</h3> Drinking lemon water will always be beneficial for your health, but its benefits are so many that it may turn hard to keep track of all of them! Other benefits drinking water brings include: <ul> <li style="font-weight: 400;" aria-level="1">Balancing pH through its acidity;</li> <li style="font-weight: 400;" aria-level="1">Reducing fever;</li> <li style="font-weight: 400;" aria-level="1">Lemons contain 22 anti-cancer compounds;</li> <li style="font-weight: 400;" aria-level="1">Boosting the immune system;</li> <li style="font-weight: 400;" aria-level="1">Decreasing wrinkles and pimples through Vitamin C;</li> <li style="font-weight: 400;" aria-level="1">Great cure for throat infections;</li> <li style="font-weight: 400;" aria-level="1">Relieving tooth pain;</li> <li style="font-weight: 400;" aria-level="1">Combating respiratory problems as lemon juice lowers blood pressure.</li> </ul> &nbsp; <h2>Making the Perfect Lemon Water</h2> Making lemon water is so easy that it won't even take a minute! All you need is a few common ingredients so your lemon water will taste as delicious as possible: <ul> <li style="font-weight: 400;" aria-level="1">A few mint leaves;</li> <li style="font-weight: 400;" aria-level="1">One slice of ginger;</li> <li style="font-weight: 400;" aria-level="1">A small dash of cinnamon;</li> <li style="font-weight: 400;" aria-level="1">1 teaspoon of honey.</li> </ul> You can also add other fruit such as oranges or strawberries. Then, mix everything into your favorite glass and enjoy a glass of healthy, fresh lemon water! &nbsp; <h2>Answering Common Questions about Lemon Water</h2> &nbsp; <h3>#1: Is It Safe to Drink Lemon Water during Pregnancy?</h3> Lemon water is a great beverage to consume while pregnant as it <a href="https://bbf.org.bd/lemon-water-and-breastfeeding/" target="_blank" rel="noopener">promotes the function of your gastrointestinal system</a>. Drinking lemon water while pregnant will help you combat problems like gas, cramps, bloating and irregular bowels. Also, it is safe to consume while breastfeeding, assuring your baby won't experience digestive problems. &nbsp; <h3>#2: Does Lemon Water Hurt Your Teeth? </h3> The acidity of lemons can cause erosion of the enamel, your teeth's first and strongest layer of defense. However, you can avoid enamel erosion by drinking lemon juice in moderation. &nbsp; <h2>A Parting Reminder</h2> The benefits of drinking lemon water are so impressive that everyone should try it. Not only will you refresh yourself this warm summer, but you will also keep your body healthy. The beauty of lemon water is that you can create so many mixtures you can never get bored by its taste!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/lemon-water.png</images> <url>https://topdoctormagazine.com/issues/benefits-of-drinking-lemon-water/</url> </article> <article> <ID>26587</ID> <title>Can You Overwork Out?</title> <publishDate>2022-10-25 20:10:18</publishDate> <description><div class="et_pb_section et_pb_section_326 et_section_regular" > <div class="et_pb_row et_pb_row_328"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_329 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_167 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_501 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_502 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_503 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_336 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Whether running on the treadmill, doing jumping jacks at home or hitting the gym, exercise is essential for staying in top-notch shape. But is it possible to exercise too much? Several tell-tale signs can tell that a person is exercising more than recommended. There isn't exactly a metric or number for over-exercising, but the body will make it known if someone is overdoing it. Understanding when you're pushing your body's limits can help decrease the risk of any injuries or even addictions. &nbsp; <h2>Benefits of Working Out</h2> <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">Exercise</a> is imperative to stay healthy and fit. It burns calories, releases serotonin and regulates stress levels. Furthermore, exercise <a href="https://medlineplus.gov/healthrisksofaninactivelifestyle.html" target="_blank" rel="noopener">reduces the risk of any cardiovascular diseases</a> or disorders and even keeps the brain healthier, lowering the risk of brain disorders. Working out, coupled with healthy eating and enough sleep, leads to a healthy lifestyle. There is no doubt about the wonders of exercise, but what are the dangers of exercising too much? &nbsp; <h2>How to Tell if You're Working Out Too Much</h2> As the saying goes, all things in moderation, as too much exercise can contribute to extreme fatigue or injuries and may even become an addiction. The body is programmed to alert you about the fatigue and burnout accompanying over-exercising. <a href="https://www.byrdie.com/over-exercising-5097906" target="_blank" rel="noopener">Changes in appetite, a reduction in energy and a propensity for injury</a> are the most common ways the body signals you to slow down. One tell-tale sign of overworking out is <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">prolonged muscle soreness</a>. Sore muscles after working out are normal but become worrisome if they last for more than three days after a workout. Another sign of over-exercise is <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">insomnia</a>. Proper exercise promotes sleep, but too much exercise results in sleeplessness. <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">Fatigue and decreased performance</a> are additional indicators of overworking the body. This is because the body hasn't had time to rest due to the constant exertion of working out. In addition to changes in performance and energy levels, exercising too much can cause changes in diet. Some <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">common changes</a> include an altered appetite or fat gain. Conversely, overworking can result in either a lack of hunger or extreme hunger. While it may seem counterintuitive, <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">overexercising can actually harm the immune system</a>, causing people to develop a propensity to colds and flu. On the other hand, moderate exercise is a great way to boost the immune system. In addition to physical harm, <a href="https://www.nbcnews.com/better/lifestyle/5-signs-you-re-working-out-too-hard-ncna1053186" target="_blank" rel="noopener">working out too much can lead to depression</a>. While exercise is a great way to boost hormone levels that release chemicals associated with happiness, too much exercise keeps hormones from regulating properly and leaves people feeling sad or lethargic. Something interesting about exercise is that, like anything, it can become an addiction. Research suggests that approximately <a href="https://www.webmd.com/men/features/exercise-addiction" target="_blank" rel="noopener">10% of high-performance runners are exercise addicts</a>. This can take a toll on mental health, resulting in physical, mental and emotional issues. &nbsp; <h2>How to Balance Working Out</h2> First, don't let the listed dangers deter you from exercising. It's still important to do so! Just remember to exercise in moderation. <a href="https://www.byrdie.com/over-exercising-5097906" target="_blank" rel="noopener">Seek medical attention and get some extra rest</a> when suffering a physical injury from training, such as pulling a muscle or wrist pain. Medical professionals will give the injury the proper attention and prescribe specific healing methods. Do not attempt to continue working out, even if it's just a slight pain. It's easier said than done, especially if exercising is a fixed routine. <a href="https://www.12minuteathlete.com/exercising-too-much/" target="_blank" rel="noopener">Take time off from exercising</a>. Again, this is easier said than done. Perhaps it sounds a little drastic, but fitness experts recommend <a href="https://www.12minuteathlete.com/exercising-too-much/" target="_blank" rel="noopener">taking an entire week off training every few months</a> to let the body rest and recuperate. If this isn't appealing, how about resting from intense training for a few days but doing active activities on rest days instead? This approach helps eliminate the risk of over-exercising or burnout. Prioritize recovery after workouts. Don't just finish the workout and move on to another activity; <a href="https://www.12minuteathlete.com/exercising-too-much/" target="_blank" rel="noopener">use a foam roll and stretch regularly</a>. Sleeping well is also key to recovery, so make sure to get enough sleep each night! <a href="https://www.12minuteathlete.com/exercising-too-much/" target="_blank" rel="noopener">Drink plenty of fluids</a>. This is a given, but often when working out and even when not working out, fluids are forgotten. Fluids with electrolytes and potassium are especially recommended. So, be sure to have a bottle of water, coconut water, cherry juice or sports drinks with electrolytes at hand when working out. In addition to prioritizing physical rest options, sometimes it is <a href="https://www.byrdie.com/over-exercising-5097906" target="_blank" rel="noopener">incredibly beneficial to meet with mental health professionals</a> who can help with exercise addictions. These professionals will help identify ways in which certain exercise routines are more harmful than helpful and point to ways to overcome overtraining syndrome. &nbsp; <h2>A Parting Reminder</h2> Remember, exercise is great but only when practiced in moderation. By working out too much, you're running the risk of injury, burnout and mental stress. In order to decrease the risk of exercising too much, make goals and see what is considered too strenuous. Listen to your body, take breaks and talk to mental health experts in order to figure out whether or not exercise is pushing the limits of your body and affecting physical health, in addition to becoming an addiction. Exercise is great, but practice self-control when setting your goals.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/over-workout.png</images> <url>https://topdoctormagazine.com/issues/can-you-overwork-out/</url> </article> <article> <ID>26577</ID> <title>How to Avoid Muscle Cramps</title> <publishDate>2022-10-24 19:48:24</publishDate> <description><div class="et_pb_section et_pb_section_327 et_section_regular" > <div class="et_pb_row et_pb_row_329"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_330 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_168 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_504 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_505 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_506 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_337 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We all are more familiar with muscle cramps than we would like. Whether it's after a hard workout, in the middle of an exercise or game or, everyone's personal favorite, in the middle of the night, muscle cramps are an unfortunate reality we all have to live with. However, that doesn't mean we can't do things to make muscle cramps less painful or experience them less frequently. There are many strategies and exercises we can employ to relieve and avoid muscle cramps! &nbsp; <h2>What are Muscle Cramps?</h2> A muscle cramp is a simple <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">sudden involuntary contraction</a> of <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">one muscle at a time or more</a>. You've likely experienced it before when one of your muscles suddenly felt tight and painful. This sensation <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">usually passes away</a> as the muscle eventually releases, but while the muscle is cramping, it can be incredibly difficult, if not impossible, to use it properly. Once the cramp releases, however, the muscle <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">returns to normal</a>, although it may be a little sore. Since cramps are usually temporary and don't inflict permanent damage, most cramps can simply be treated with <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">home remedies</a>. &nbsp; <h2>Where Do Muscle Cramps Come From?</h2> Muscle cramps occur because of the wiring of the muscle fibers. Muscle fibers are filled with very sensitive <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">motor nerves</a>, which <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">fire to move the muscle fibers</a> and cause muscles to contract. During a cramp, however, these <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">motor nerves suddenly fire</a> without your brain telling them to, causing the muscles to contract much more strongly than expected. Despite the knowledge that muscle cramps result from sudden motor nerve firing, exact muscle cramp causes are unknown, although research has unearthed certain muscle risk factors. &nbsp; <h3>Mineral Deficiencies</h3> Lacking a sufficient amount of some minerals vital to the muscles can contribute to <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">making muscle cramps more frequent</a>. Specifically, <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">a lack of </a>potassium, calcium and magnesium or the usage of diuretics (i.e., a type of medication used for high blood pressure) can make your muscle cramps happen more often. &nbsp; <h3>Poor Hydration </h3> <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">Poor hydration and a lack of electrolytes</a> can also contribute to muscle cramps, particularly from exercise. This is particularly true when athletes exercise in <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">hot weather</a>, as the body rapidly loses hydration due to the strain of exercise in high heat. &nbsp; <h3>Age and Pregnancy </h3> Lastly, both age and pregnancy can contribute to the frequency of muscle cramps. As people get older, so do their muscles, which <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">lose their size and strength</a> and become <a href="https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820" target="_blank" rel="noopener">more prone to cramping</a>. As we age, <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">night cramps</a> become more common, as well. <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">Pregnancy</a> can also increase the frequency of cramps as the body takes on additional strain, and muscles are required to carry more weight. &nbsp; <h2>How to Stop Muscle Cramps</h2> Here's how to relieve a muscle cramp after the gym: stretch and hydrate. It may sound simple, but the best way to stop cramps is to stretch the affected <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">muscle and hydrate</a>, either with water or a sports drink, to replenish any lost electrolytes. At the moment, there isn't anything else that you can do to alleviate a muscle cramp. Instead, the best way to avoid muscle cramps is prevention. &nbsp; <h2>How to Avoid Muscle Cramps</h2> &nbsp; <h3>How to Avoid Muscle Cramps after Exercise or Running</h3> Avoiding muscle cramps after exercise is done by <a href="https://www.bupa.co.uk/health-information/exercise-fitness/exercise-muscle-cramps" target="_blank" rel="noopener">stretching before and after</a> every workout. Also, make sure you drink plenty of water and replace the sodium your body sweats out during exercise. &nbsp; <h3>How to Avoid Muscle Cramps during Pregnancy </h3> Much of the above advice for cramps stays the same during pregnancy: drink plenty of <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/leg-cramps-during-pregnancy/faq-20057766" target="_blank" rel="noopener">water and stretch your muscles regularly</a>, especially the leg muscles. <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/leg-cramps-during-pregnancy/faq-20057766" target="_blank" rel="noopener">Stay active and maintain magnesium and calcium</a> levels through supplements if necessary. &nbsp; <h3>Foods That Help Prevent Muscle Cramps</h3> Diet can also contribute to keeping cramps down. We've already seen how important it is to drink plenty of water. In addition to that, make sure to focus on foods that boost the minerals that help with cramps. Focus on including more bananas, sweet potatoes, avocados, beans, watermelon and milk for their <a href="https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods" target="_blank" rel="noopener">potassium, calcium and magnesium. </a> &nbsp; <h2>When Should I Be Worried about Muscle Cramps?</h2> You've implemented all of these remedies and still ask yourself: Why do my muscles keep cramping? It might be time to talk to your doctor about your cramps. Muscle cramps don't often require medical attention, but if you find that <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">muscle cramps are happening very frequently or are joined by</a> reduced muscle size, pain or weakness, then you should talk to your doctor. These problems could be a simple <a href="https://www.houstonmethodist.org/blog/articles/2022/feb/muscle-cramps-8-things-that-cause-them-4-ways-to-stop-them/" target="_blank" rel="noopener">hormone or electrolyte imbalance</a> but could point to a neurological issue. &nbsp; <h2>A Parting Reminder</h2> Muscle cramps aren't fun for anyone, but with certain preventative strategies and plenty of hydration and stretching, they shouldn't be a big deal. However, if you do see some of the warning signs, it never hurts to seek advice from your doctor.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/muscle-cramps.png</images> <url>https://topdoctormagazine.com/issues/how-to-avoid-muscle-cramps/</url> </article> <article> <ID>26568</ID> <title>Have You Considered Taking a Social Media Break?</title> <publishDate>2022-10-21 19:33:11</publishDate> <description><div class="et_pb_section et_pb_section_328 et_section_regular" > <div class="et_pb_row et_pb_row_330"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_331 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_169 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_507 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_508 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_509 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_338 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Sometimes it's nice to come home after a long day of work and scroll through social media to see what friends are doing, send siblings funny, relatable memes or just mindlessly scroll to avoid the stress and cares of life. Unfortunately, whatever the reason for using Twitter, Instagram, Tik Tok and other platforms, social media use can become an addiction when not regulated. Whether it's getting in the car, sitting in the waiting room or even taking a five-minute scroll through Facebook at work, its use has become prevalent not only among adults and teens but also among children. Researchers continue to conduct studies to determine any effects this increased use has on humans' social, mental, physical and emotional health, and the results are startling. &nbsp; <h2>Social Media Use is Increasing</h2> There is no doubt about how wonderful technology is. Tasks that used to take hours now take minutes, friends are a text away and relatable videos provide unlimited entertainment. But these apparent benefits of technological progress can quickly turn into downsides if left unchecked. <a href="https://www.lifehack.org/483829/9-positive-benefits-of-a-social-media-detox" target="_blank" rel="noopener">Research suggests</a> that the average adult spends about two hours per day scrolling through social media! Other studies indicate that children are increasingly using social media more than ever. <a href="https://theconversation.com/with-kids-spending-more-waking-hours-on-screens-than-ever-heres-what-parents-need-to-worry-about-141261" target="_blank" rel="noopener">One survey</a> of over 3,000 parents found a 500% increase in screen time use during the pandemic. Much of the screen time use is attributed to social media, especially with the rise of platforms like TikTok. Many experts credit the pandemic with creating a more internet-centric environment as parents struggled to telework and keep their children entertained. Unfortunately, this increased use has had negative consequences on mental health. &nbsp; <h2>The Reported Effects of Social Media Use</h2> There isn't anything wrong with checking Facebook once in a while, but checking it all the time can be detrimental to overall health. Studies show that increased use of social media can impact self-esteem and negatively affect mental health. One <a href="https://www.healthline.com/health/mental-health/the-benefits-of-a-social-media-break-plus-30-things-to-do-instead#How-social-media-affects-mental-health" target="_blank" rel="noopener">study</a> conducted in 2015 found that children in the U.K. were twice as likely to report high scores of mental health issues following their use of social media for three or more hours a day. Another <a href="https://www.healthline.com/health/mental-health/the-benefits-of-a-social-media-break-plus-30-things-to-do-instead#How-social-media-affects-mental-health" target="_blank" rel="noopener">study</a> conducted in 2018 showed the link between improved feelings of loneliness and depression and a decreased use of social media. Even <a href="https://www.healthline.com/health/mental-health/the-benefits-of-a-social-media-break-plus-30-things-to-do-instead#How-social-media-affects-mental-health" target="_blank" rel="noopener">86% of users</a> themselves reported in 2021 that social media directly negatively impacts their happiness and self-image, and an additional 79 to 83% reported feelings of anxiety, loneliness and depression. <a href="https://www.lifehack.org/483829/9-positive-benefits-of-a-social-media-detox" target="_blank" rel="noopener">Researchers found</a> that users tend to compare themselves to other people on social media, which negatively impacts self-esteem and mental health. Social media also affects sleep. One <a href="https://www.webmd.com/eye-health/blue-light-health" target="_blank" rel="noopener">Harvard study</a> indicated exposure to light affects the circadian rhythm, and people who are generally more exposed to light at night are predisposed to health issues such as diabetes or cardiovascular issues. Another <a href="https://www.webmd.com/eye-health/blue-light-health" target="_blank" rel="noopener">study</a> showed that even slight exposure to blue light can slow down the melatonin the body releases to prepare for sleep. This is why experts recommend turning off electronics at least three hours before sleeping. &nbsp; <h2>How to Take a Social Media Break</h2> How does one go about unplugging from social media? Here are some practical steps to take in order to decrease screen time: &nbsp; <h3><a href="https://www.insider.com/guides/health/mental-health/taking-a-break-from-social-media#:~:text=%22It's%20healthy%20to%20take%20a,to%20regroup%20and%20center%20ourselves.%22" target="_blank" rel="noopener">Set Limits by Tracking Social Media Time</a></h3> Social media platforms have built-in features that allow users to control the amount of time they spend online. For example, Instagram allows users to limit the time spent on the platform. Additionally, many phones can track screen time use across different platforms to help users responsibly spend their time on social media. &nbsp; <h3><a href="https://www.insider.com/guides/health/mental-health/taking-a-break-from-social-media#:~:text=%22It's%20healthy%20to%20take%20a,to%20regroup%20and%20center%20ourselves.%22" target="_blank" rel="noopener">Turn Off Notifications</a></h3> Sometimes it's challenging to keep from checking out the latest meme sent through Instagram or the latest Facebook notification. After checking just once, it's easy to get lost mindlessly scrolling and looking at updated statuses. Turning off social media notifications will help eliminate distractions. &nbsp; <h3><a href="https://www.insider.com/guides/health/mental-health/taking-a-break-from-social-media#:~:text=%22It's%20healthy%20to%20take%20a,to%20regroup%20and%20center%20ourselves.%22" target="_blank" rel="noopener">Set Boundaries</a></h3> Set times and places as "social media-free zones." For example, put the phone as far away from the bed as possible or out of reach during meals. If the phone is away from the bed, it can't negatively impact sleep. Additionally, taking days off or even weeks off of social media allows for more in-person socialization or engagement in different tasks and hobbies. &nbsp; <h3><a href="https://www.insider.com/guides/health/mental-health/taking-a-break-from-social-media#:~:text=%22It's%20healthy%20to%20take%20a,to%20regroup%20and%20center%20ourselves.%22" target="_blank" rel="noopener">Delete Social Media Apps</a></h3> This sounds a bit drastic, but deleting your social media apps is a great way to eliminate a distraction from an easily accessible object—a phone. So, either unplug from social media entirely or just check updates on your home computer. &nbsp; <h2>A Parting Reminder</h2> Even though it's fun to scroll through Twitter or Facebook, it's important to take social media breaks to refocus and prioritize health and real life. Social media isn't intrinsically bad, but it can produce unhealthy self-esteem and image issues, as well as take a toll on physical health. Limiting the time spent on these apps or cutting them entirely will help reduce or eliminate the risk of these issues and allow time to sit back and enjoy the life in front of you.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/social-media-break.png</images> <url>https://topdoctormagazine.com/issues/have-you-considered-taking-a-social-media-break/</url> </article> <article> <ID>26560</ID> <title>Did You Know That Sleeping with the Light on Could Increase Your Risk of Diabetes?</title> <publishDate>2022-10-20 19:11:32</publishDate> <description><div class="et_pb_section et_pb_section_329 et_section_regular" > <div class="et_pb_row et_pb_row_331"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_332 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_170 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_510 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_511 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_512 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_339 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The implications of the word 'diabetes' can send shivers down everyone's spine. But did you know that one of the underlying causes of diabetes may be something as simple as sleeping with the light on? According to <a href="https://www.pnas.org/doi/full/10.1073/pnas.2113290119" target="_blank" rel="noopener">research</a> from Northwestern University in Chicago, light exposure during one night of sleep can decrease glucose and cardiovascular regulation while boosting heart disease, diabetes and metabolic syndrome risk factors. There is also a correlation between <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2735446" target="_blank" rel="noopener">obesity and exposure to artificial light at night</a>, leading to illnesses such as diabetes and heart disease. Studies performed on rats showed that sleeping with the lights on may cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487588/" target="_blank" rel="noopener">impairment of glucose tolerance</a> and lead to diabetes. Another similar study showed that exposure to blue light at night might cause an <a href="https://www.sciencedaily.com/releases/2019/07/190709091120.htm" target="_blank" rel="noopener">increase in the consumption of sweets</a>. While its underlying mechanisms are still poorly understood, current research may help scientists formulate some hypotheses on why light exposure causes so many problems in our bodies. &nbsp; <h2>Underlying Mechanisms</h2> So, why does keeping the light on cause so many problems in the body? Studies have shown that exposure to light at night can disrupt the body's natural circadian rhythm, prompting <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424773/" target="_blank" rel="noopener">metabolic disturbances</a>, such as increased insulin and blood sugar levels. Aside from the natural circadian rhythm, <a href="https://pmclegacy.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/" target="_blank" rel="noopener">melatonin production</a> suffers as well from sleeping with the lights on. Melatonin, the hormone responsible for suppressing cortisol, the wakefulness hormone, is closely linked with light and darkness. In response to darkness, the pineal gland in the brain starts creating melatonin. Therefore, disturbing melatonin production can significantly affect our bodies' ability to get a good night's sleep. Keeping your light in the bedroom at night can also <a href="https://www.sleepfoundation.org/bedroom-environment/light-and-sleep#:~:text=Light%20exposure%20at%20night%20can,deeper%2C%20more%20restorative%20sleep%20stages." target="_blank" rel="noopener">disrupt your sleep cycles</a>. Humans go through 4-6 sleep cycles during a good night's sleep, and these cycles go through stages such as <a href="https://www.webmd.com/sleep-disorders/sleep-101" target="_blank" rel="noopener">REM and non-REM sleep</a>. These cycles and stages of sleep can be disturbed if we keep lights on during the night. &nbsp; <h2>Sleep in Total Darkness</h2> If you're trying to lower your risk of diabetes, make sure you're getting plenty of darkness at night. Avoid bright lights in the evening and ensure your bedroom is dark when you sleep. You can <a href="https://customcomfortmattress.com/blog-posts/how-to-make-your-bedroom-darker-for-a-better-nights-sleep/" target="_blank" rel="noopener">reduce light exposure during sleep time</a> with the help of: <ul> <li style="font-weight: 400;" aria-level="1">Blackout curtains: Installing blackout curtains is an excellent way to keep out the sun's rays, especially if you sleep during the day.</li> <li style="font-weight: 400;" aria-level="1">Sleep mask: A sleep mask can block out light if your room does not permit blackout curtains. Although not as effective as blackout curtains, sleep masks are still a great way to block out light to the light receptors in our eyes, which can still detect light even if they are closed.</li> <li style="font-weight: 400;" aria-level="1">No electronics: Keeping your electronics outside your bedroom at night will <a href="https://www.webmd.com/sleep-disorders/sleep-blue-light#:~:text=More%20so%20than%20any%20other,you%20longer%20to%20fall%20asleep." target="_blank" rel="noopener">reduce your exposure to blue light</a>.</li> <li style="font-weight: 400;" aria-level="1">Use orange or red lights: If you need to use a light at night, consider using red or orange lights with the lowest luminance possible. </li> </ul> Keeping your bedroom dark during the night can help you sleep better and manage your blood sugar levels. It has been shown that sleep deprivation can cause a <a href="https://www.webmd.com/diabetes/features/diabetes-lack-of-sleep" target="_blank" rel="noopener">pre-diabetic state</a> because our bodies react similarly to <a href="https://www.webmd.com/diabetes/insulin-resistance-syndrome" target="_blank" rel="noopener">insulin resistance</a> when in a sleep-deprived state. If you want to give yourself the best chance of getting a good night's sleep, keep your bedroom as dark as possible. It would be best if you weren't exposed to light during sleeping time. Aside from the health benefits, such as maintaining good metabolic function, melatonin production and insulin levels, you may find that you sleep better and wake up feeling more refreshed. &nbsp; <h2>A Parting Reminder</h2> Sleeping in darkness will improve your sleep, help with regulating your blood sugar levels and keep your metabolism in check. So, if you can, make sure to keep your bedroom dark at night. You'll be doing your health a huge favor!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Diabetes.png</images> <url>https://topdoctormagazine.com/issues/did-you-know-that-sleeping-with-the-light-on-could-increase-your-risk-of-diabetes/</url> </article> <article> <ID>26552</ID> <title>Why the Demand for Mental Health Treatment Has Skyrocketed</title> <publishDate>2022-10-19 18:52:41</publishDate> <description><div class="et_pb_section et_pb_section_330 et_section_regular" > <div class="et_pb_row et_pb_row_332"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_333 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_171 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_513 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_514 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_515 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_340 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Mental health is one of the most prevalent health issues facing our society, and the COVID-19 pandemic has exacerbated the problems it poses. As a result, the demand for mental services has skyrocketed as more and more people experience mental health struggles and seek help. Yet, the supply of mental health services has not expanded to accommodate this rising demand, resulting in fewer people accessing mental health treatment. &nbsp; <h2>How COVID-19 Increased the Demand for Mental Health Services</h2> The COVID-19 pandemic had wide-sweeping effects on society, politics and physical and mental health. It forced many of us to face incredibly stressful circumstances and prevented us from being close to the people who help support us. Because of these new stressors, the mandatory isolation and the fear born from uncertainty, many people developed <a href="https://www.rasmussen.edu/degrees/nursing/blog/demand-for-mental-health-services/" target="_blank" rel="noopener">stress and anxiety</a>. Since the <a href="https://www.apa.org/news/press/releases/2021/10/mental-health-treatment-demand" target="_blank" rel="noopener">beginning of the COVID-19 pandemic</a>, 84% of psychologists reported an increase in patients with anxiety, and 72% reported the same for depression—a <a href="https://www.apa.org/news/press/releases/2021/10/mental-health-treatment-demand" target="_blank" rel="noopener">10% increase</a> from the year before the pandemic. More and more people seek mental health care. The <a href="https://www.washingtonpost.com/health/2022/03/06/therapist-covid-burnout/" target="_blank" rel="noopener">American Psychological Association</a> has noticed a substantial increase in demand for such services, and the U.S. Surgeon General has identified the urgent need to address the youth mental health crisis. All this points to an ever-increasing demand for mental health services to address the mental health crisis spurred by the COVID-19 pandemic. &nbsp; <h2>Higher Demand but Lower Capacity for Mental Health Services</h2> The mental service market is not efficiently responding to the increased demand. Instead of developing additional programs and increasing capacity, it has been plagued by a shortage of human resources and reduced care provision. The mental health provision industry is struggling to meet demand in terms of the workforce. <a href="https://www.psychiatrictimes.com/view/psychiatric-care-in-the-us-are-we-facing-a-crisis" target="_blank" rel="noopener">Psychiatrists</a> are often too rare, overworked and looking to retire, with 70% of practicing psychiatrists being 50 years or older and 77% of counties reporting a severe shortage of psychiatric care. As a result, experts anticipate that the U.S. will continue to face this shortage for at least the next <a href="https://www.psychiatrictimes.com/view/psychiatric-care-in-the-us-are-we-facing-a-crisis" target="_blank" rel="noopener">three years.</a> Adding to this shortage of psychiatrists is a shortage of mental health programs. According to the <a href="https://www.rasmussen.edu/degrees/nursing/blog/demand-for-mental-health-services/" target="_blank" rel="noopener">National Council for Mental Wellbeing report,</a> 54% of organizations closed programs while 65% canceled on or turned away patients in 2020. Because of these closures and cancellations, mental health services have sharply reduced capacity when increased capacity is desperately needed. So while the demand for mental health care has skyrocketed, the capacity to supply mental health care to meet demand simply isn't there. &nbsp; <h2>Low Accessibility of Mental Health Services </h2> Reduced capacity is not alone in preventing the mental health industry from responding to increased demand—the cost of healthcare is also making mental health services even less accessible amid a crisis of capacity. Sadly, mental health struggles can be costly. Individuals with major depression spend an average of <a href="https://www.psychiatrictimes.com/view/psychiatric-care-in-the-us-are-we-facing-a-crisis" target="_blank" rel="noopener">$10,836</a> on mental healthcare. Considering that the average household income was only around <a href="https://www.psychiatrictimes.com/view/psychiatric-care-in-the-us-are-we-facing-a-crisis" target="_blank" rel="noopener">$67,000</a>, asking someone to spend nearly $11,000, roughly a sixth of their income, on healthcare prevents many from accessing it. . <h2>Less Care for Those Who Need It Most </h2> Reduced capacity, rising costs and increased demand have resulted in less care for many who desperately need it. As the <a href="https://www.washingtonpost.com/health/2022/03/06/therapist-covid-burnout/" target="_blank" rel="noopener">Washington Post</a> reported, one patient in Los Angeles attempted to contact 25 psychiatrists for mental healthcare, but none of them could accept a new patient. Sadly, this is not an isolated example. Many healthcare providers and programs have waitlists that can be hundreds of people long, and <a href="https://www.washingtonpost.com/health/2022/03/06/therapist-covid-burnout/" target="_blank" rel="noopener">65%</a> of psychologists say they have no room for new patients. All the while, mental health services are in very high demand and are extremely expensive, meaning that many people with mental illnesses will likely fall through the cracks of a system that cannot provide care for them. Because of this, mental health care in America is facing a crisis. The program closures during the COVID-19 pandemic did not prepare for the mental illness fallout that would quickly follow the months of isolation, fear and uncertainty of 2020. Currently, the only real solution is to expand capacity, train new psychologists as quickly as possible and explore affordable innovations to make mental healthcare accessible. Without improved capacity, the people who need mental services the most will go untreated and be left behind. &nbsp; <h2>A Parting Reminder</h2> The rise in demand for mental health care is primarily due to the COVID-19 pandemic. Because of the pandemic's inherent uncertainty and the forced social isolation, many people developed new cases of anxiety or depression, and others had their preexisting mental illnesses exacerbated. Unfortunately, mental health care providers did not anticipate this rise in mental health illness and, instead, reduced their capacity to provide care. As a result, the rise in demand for mental health care has consumed the available capacity, preventing people now suffering from illnesses from getting treatment. This lack of capacity, high costs for care and dwindling numbers of psychologists mean that the U.S. faces a mental health crisis. Without an effort to increase the number of programs, psychologists and capacity and make mental healthcare affordable, many with mental illness will go uncared for.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Mental-Health-Treatment.png</images> <url>https://topdoctormagazine.com/issues/why-the-demand-for-mental-health-treatment-has-skyrocketed/</url> </article> <article> <ID>26545</ID> <title>Biotech and Brazilian Jiu Jitsu: Balancing Two Halves of the Whole</title> <publishDate>2022-10-17 18:20:49</publishDate> <description><div class="et_pb_section et_pb_section_331 et_section_regular" > <div class="et_pb_row et_pb_row_333"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_334 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_172 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_516 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_517 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_518 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_341 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Some people turn hardships into fuel for moving forward and achieving extraordinary goals. Dr. Urban A. Kiernan, Ph.D., is one of those people who pushes through the confines of life's obstacles by creating balance in his world. His drive toward excellence allowed him to focus on academic success and ultimately build a business that is creating innovative treatments for some of the most destructive diseases. <h2>Defining Himself</h2> Dr. Kiernan is the Founder, Chairman and CEO of iMetabolic Biopharma Corporation (iMBP) in Tempe, Arizona. As an accomplished scientist and businessman, he has developed his career through a "go get things done" approach and attitude. Although he has only worked in industry, Dr. Kiernan has authored over 45 peer-reviewed publications, four book chapters, been awarded $4,000,000 in NIH funding and has had a dozen patents issued since earning his Ph.D. in 2002. Dr. Kiernan's approach to success was not a naturally given skill. It emerged from a childhood marked by the adversity of the social environment of that time. "Growing up as a minority in the 70s and 80s in rural Canada wasn't the easiest thing in the world. Reality is tough, and people can be mean, but I don't hold any grudges. The world was different then, and those were some vital life lessons for me to learn. In the end, everything happens for a reason; you just need to go find it," he shared. His response was to empower and reinvent himself. "I wasn't going to let them get the best of me. I used this adversity as motivation to let go, move on and better myself," he said. His life transformation began with his transition from elementary school to junior high. To redefine himself, he took that summer to change his image and began to forge himself into the person he wanted to become. He seized an opportunity to attend a different school across town and immersed himself in a new group of peers. Dr. Kiernan could have let the scars of his childhood define him, or he could use them as motivation to define himself. He chose the latter, resulting in a life consisting of several "evolutions," in his words, in which he has emerged every time as a better version of himself. &nbsp; <h2>Finding Chemistry</h2> "My dad had a master's degree in chemistry, so I've been exposed to the concepts of chemistry my entire life," Dr. Kiernan shared. "Other kids would toss the ball around — my dad showed me how to run experiments in the lab." Earning his Ph.D. took him on a new journey in bioanalytical chemistry — focusing on the study of human proteins as biomarkers for disease diagnostic applications. "I was fortunate in that I ended up making a discovery that positioned me to lead one of the most successful Small Business programs funded by the <a href="https://www.niddk.nih.gov/" target="_blank" rel="noopener">National Institute of Digestive Diabetes and Kidney Disease</a> (NIDDK). That success solidified my name in stone in the scientific world and allowed me to formulate a unique understanding of how the structure and function of certain proteins can change in the development of disease," he explained. The path to this success began as he evolved and effectively moved beyond his childhood hardships. &nbsp; <h2>Finding Empowerment in Brazilian Jiu-Jitsu (BJJ)</h2> Dr. Kiernan began learning Judo when he was eight years old. Recognizing the struggles their son was experiencing, his parents put him in a program that would lead to self-empowerment. "It gave me a good foundation. You've got the physical and competitive aspects of it, but the core attribute of all martial arts is the internal journey. You develop a better understanding of yourself and harness the ability to find peace and combat both innate and external stresses. We are often our own worst enemy," he shared. Dr. Kiernan has always believed you need a strong body, mind and spirit to be a complete person, so now in his 40s, he has turned his martial arts focus to Brazilian Jiu-Jitsu, a grappling martial art with common roots with Judo. "Today, jiu-jitsu gives me an outlet for everyday life. It allows me to be physically active, along with the satisfaction of learning new skills. However, I also embrace the ability to go on that inner journey for myself, which adds a spiritual, even religious aspect. It forces you to be in the present in the moment," he explained. He went on to elaborate that many people cannot get past the fighting aspect of BJJ. However, he stressed that in his experience, this is only a fraction of what comprises jiu-jitsu. "Since this is a live martial art, you go against other practitioners in real time, playing a chess game in both strategy and physical ability. You need to be present in the moment and check your problems at the door, or else you are going to take a beating," he shared. Achieving this "being in the moment" is what makes BJJ have such an appealing draw to many successful people with high-stress lifestyles. It is not unusual for BJJ students to experience this <a href="https://sg.news.yahoo.com/surprising-psychological-meditative-benefits-bjj-013041647.html" target="_blank" rel="noopener">greater perception of body, mind and spirit</a>, which is therapeutic on so many different levels. "I go to BJJ practice, where I am forced to be mentally present. It frees my brain to collate data and go into an auto problem-solving mode. Countless times, after I have cooled down from practice, an answer I have been searching for all day presents itself. It's a grounding and driving force in my life and helps give me balance," he explained. &nbsp; <h2>Achieving Balance</h2> "We live in an age when people are fundamentally off-balance," Dr. Kiernan observed. "That makes even the simplest of tasks challenging." Achieving balance in body, mind and spirit influences all facets of life. But that wasn't always the case for Dr. Kiernan. "I had a successful career in a small biotech company. After an acquisition, I got sucked into that big business corporate mentality of working over 100 hours a week. I slept two hours a night to be the job. I was a single dad to two young daughters; my first wife passed away from cancer in 2006. A fundamental lack of life balance absolutely took its toll on me," he shared. Realizing that he needed to save himself and revamp his life, Dr. Kiernan left the corporate world. He improved his health habits, invested in relationships and reprioritized what was important to him. This resulted in him meeting and marrying his best friend, beginning his BJJ journey and having a son. The restoration of balance in his life has made his business possible. &nbsp; <h2>Founding iMetabolic Biopharma Corporation (iMBP)</h2> iMBP was created out of a series of steps that originally began with over a decade of scientific research studying human blood proteins and disease. "When I began my career, we used cutting-edge technology called mass spectrometry to detect and study subtle changes in specific human proteins with the onset of different diseases. This research prompted me to view disease pathology in an innovative way. This work was largely supported by multiple biomarker and diagnostic research programs in the <a href="https://www.nih.gov/" target="_blank" rel="noopener">National Institutes of Health</a>. I had a lot of success in identifying disease-relevant targets of clinical value," he shared. "We had a lot of passion for what we were doing in support of disease diagnostics. I have since evolved beyond these beginnings and moved into the therapeutic space. iMBP is focused on bringing forward solutions in the battle against some of the world's most pressing diseases," he went on to state. Reestablishing balance not only stabilized his personal life but also cleared the way for him to bring iMBP to life. "After restoring balance in my life, I took the same out-of-the-box thinking and am now applying it to develop innovative disease treatments. The iMBP therapeutics in development are biologics, not small molecules you take as a pill; they're functional proteins engineered through biotechnology and administered via injection. This in itself is not new, but how and what we are specifically doing is pretty cool. So far, we have four therapeutic candidate programs ongoing and a half dozen different molecules in various degrees of early design," he explained. By integrating key computational components, iMBP is poised to become disruptive to the industry. "Many of the techniques still widely used today in biotechnology are 30 to 40 years old. With our technological innovations, we are flipping biotech on its head … becoming more TechBio," Dr. Kiernan shared. iMBP's goal is simple — to develop therapeutics to treat diseases that push society off-balance. &nbsp; <h2>Moving Forward in Balance</h2> Dr. Kiernan credits his capable team and his family for the company's many successes. Every day his team applies their expertise to move the company forward, while his family accepts the sacrifices of a startup entrepreneur. His advice to others? "You have to confront the negative voice in your mind that tries to talk you out of fulfilling your dream and derail you from becoming the best person you can possibly be. By having balance, you can stabilize yourself and create a support system that encourages you," he shared. Dr. Kiernan has created balance in his life and has great confidence in his life's path despite his childhood struggles. "I was meant to get my Ph.D. in order to develop these drugs that will help people who are suffering," he said. "This is my gift and my legacy to the world."</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/biotech.png</images> <url>https://topdoctormagazine.com/issues/biotech-and-brazilian-jiu-jitsu-balancing-two-halves-of-the-whole/</url> </article> <article> <ID>26499</ID> <title>What Youthful Individuals Should Know about Having a Stroke</title> <publishDate>2022-10-14 07:27:27</publishDate> <description><div class="et_pb_section et_pb_section_332 et_section_regular" > <div class="et_pb_row et_pb_row_334"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_335 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_173 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_519 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_520 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_521 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_342 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Looking out for your health from a young age is essential. But unfortunately, a significant part of our young population lives under the impression that only middle-aged and older people are at risk of medical issues, such as stroke. Indeed, young people have a smaller chance of experiencing a stroke, but you can never say never. &nbsp; <h2>What Does Our Youth Need to Know about Strokes?</h2> Although they may seem impossible for young people, strokes may befall you at any age. The chances of having a stroke do increase with age, but that does not mean you are not prone to them when young. Almost <a href="https://www.ahajournals.org/doi/10.1161/STROKEAHA.119.024156" target="_blank" rel="noopener">15% of strokes</a> affect people between 18 and 50. Indeed, 18 may sound like a long way away from strokes. Even 45 is considered a young stroke age by experts and doctors. Young people who tend to overlook their health's importance are more prone to experiencing a stroke. Someone living a chaotic life full of harmful habits has a higher chance of going through such a traumatic and, sometimes, lethal event. Although the <a href="https://jamanetwork.com/journals/jamaneurology/article-abstract/2751939?utm_campaign=articlePDF&amp;utm_campaign=41af0575b9-MR_COPY_02&amp;utm_medium=articlePDFlink&amp;utm_medium=email&amp;utm_source=articlePDF&amp;utm_source=STAT+Newsletters&amp;utm_content=jamaneurol.2019.3258&amp;utm_term=0_8cab1d7961-41af0575b9-134417857" target="_blank" rel="noopener">overall rate of strokes dropped</a> in the last few years, the <a href="https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.119.026695" target="_blank" rel="noopener">rate has risen amongst our youth</a>. &nbsp; <h2>Types of Strokes</h2> Different factors can trigger a stroke. It depends on the health conditions someone may have, habits and overall lifestyle. &nbsp; <h3>#1: Clotting Disorders</h3> Some people are unaware of the disorders they may be suffering from. That is why it is vital to have a health test done at least once a year. A few conditions, such as sickle cell disease, can turn deadly if not treated in time. This disorder causes blood clumps to form, turning into clots that can clog a vein and cause a stroke. &nbsp; <h3>#2: <a href="https://www.ahajournals.org/doi/10.1161/circulationaha.104.524371">Patent Foramen Ovale</a></h3> Another condition that many people do not know they have is <a href="https://pubmed.ncbi.nlm.nih.gov/29680895/" target="_blank" rel="noopener">Patent Foramen Ovale</a> or PTO. PTO is a congenital disability consisting of a small opening between the heart's two upper chambers. A thin membrane gets formed through that tiny opening, which stops blood circulation. Although the risk of stroke in people with PTO is relatively low compared to other stroke causes, the <a href="https://pubmed.ncbi.nlm.nih.gov/31789709/" target="_blank" rel="noopener">possibility</a> still remains. &nbsp; <h3>#3: Arterial Problems</h3> People with sports-related trauma experience strokes at a higher rate. But this may happen spontaneously as well. These strokes happen when the first layer of a blood vessel, the layer of cells, tears down and lets blood enter the vessel wall and narrow it. If you experience severe headaches, distorted vision, heavy eyelids, a sudden decrease in the sense of taste and pain around the eyes, call 911. These are all symptoms of low blood circulation that can end in a stroke. &nbsp; <h3>#4: A Chaotic Lifestyle </h3> Factors that have nothing to do with disorders or illnesses can also increase the risk of having a stroke. For example, smoking, heavy drinking and substance abuse are the main risk factors in young people. Although these habits are not the only causes of strokes in young people, they are a significant part of the percentage. &nbsp; <h2>Preventing or Reducing Stroke Risks </h2> Fortunately, there are ways to diminish your chances of experiencing a stroke. Having a heart condition may not be something you can control, but there are ways in which you can diminish the damaging outcomes. Risk factors such as high cholesterol, diabetes and high blood pressure appear more frequently amongst young people. A healthy lifestyle will diminish the chances of having a stroke. For example, limiting the intake of sugary beverages and salt is the first step toward lowering the chances of experiencing a stroke. Also, avoiding cigarettes and alcohol as much as possible will lower your risk of having a stroke. &nbsp; <h2>A Parting Reminder</h2> If you feel your arms weaken, can't speak normally and can't feel your face, call for medical help. These are the main symptoms of a stroke, and it's essential to arrive at the hospital as quickly as possible.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Stroke.png</images> <url>https://topdoctormagazine.com/issues/what-youthful-individuals-should-know-about-having-a-stroke/</url> </article> <article> <ID>26491</ID> <title>What You Need to Know About Carpal Tunnel</title> <publishDate>2022-10-14 07:08:35</publishDate> <description><div class="et_pb_section et_pb_section_333 et_section_regular" > <div class="et_pb_row et_pb_row_335"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_336 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_174 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_522 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_523 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_524 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_343 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Are you noticing numbness, tingling or pain on your wrists, forearm and hand? You might be experiencing <a href="https://orthoinfo.aaos.org/en/diseases--conditions/carpal-tunnel-syndrome/#:~:text=Carpal%20tunnel%20syndrome%20is%20a,syndrome%20gets%20worse%20over%20time." target="_blank" rel="noopener">carpal tunnel syndrome</a>, a wrist condition caused by the compression of <a href="https://my.clevelandclinic.org/health/body/21889-median-nerve" target="_blank" rel="noopener">the median nerve</a> in your wrist. This nerve is responsible for providing sensation to your thumb and first three fingers — when it becomes compressed, you may experience numbness, tingling or weakness in these areas. There are several causes of carpal tunnel syndrome, including repetitive motions (like typing), wrist injuries and arthritis. Symptoms typically develop gradually and may worsen at night or with extended use of the hand. Carpal tunnel syndrome is treated with splinting, steroid injections or surgery. Surgery is usually reserved for cases that do not respond to other treatment methods. &nbsp; <h2>How Carpal Tunnel Feels Like</h2> Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm to the hand, becomes compressed. The carpal tunnel is a narrow passageway in the wrist through which the median nerve and tendons pass. When the wrist is bent or extended, the carpal tunnel can become narrower, compressing the median nerve and causing symptoms. Carpal tunnel syndrome is a common condition that affects people of all ages. However, it is more common in women than men and is more likely to occur in people with a family history of the condition. It is also more common in people with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525537/" target="_blank" rel="noopener">diabetes and thyroid problems</a>. Symptoms of carpal tunnel syndrome include numbness, tingling, pain and weakness in the hand and wrist. The symptoms typically develop gradually and may worsen at night or with extended use of the hand. They are often worse in the morning and may improve during the day as the hand is used. If you think you may have carpal tunnel syndrome, see your doctor for an evaluation. Early diagnosis and treatment of carpal tunnel can help prevent permanent damage to the median nerve. &nbsp; <h2>What Causes Carpal Tunnel Syndrome</h2> Several wrist conditions can lead to carpal tunnel. The most common cause is wrist injury, which can damage the tendons and other tissues in the wrist, leading to inflammation and swelling. Other causes include repetitive motion (such as typing or using a mouse), arthritis and pregnancy. Treatment for carpal tunnel syndrome usually involves rest, splinting and physical therapy. In severe cases, surgery may be necessary to relieve pressure on the median nerve. Your doctor will ask about your symptoms and medical history and perform a physical exam. The exam will include tests to check for sensation and muscle strength in your hand and wrist. They may also perform X-rays or other imaging studies to rule out other conditions that could cause your symptoms. &nbsp; <h2>Carpal Tunnel Treatment</h2> Carpal tunnel syndrome is treated with splinting, steroid injections or surgery: <ul> <li style="font-weight: 400;" aria-level="1">Splinting involves wearing a splint that immobilizes the wrist and hand to allow the median nerve to rest. </li> <li style="font-weight: 400;" aria-level="1">Steroid injections are used to reduce inflammation and relieve symptoms. </li> <li style="font-weight: 400;" aria-level="1">Surgery is usually reserved for cases that do not respond to other treatment methods. It involves cutting the ligament that forms the roof of the carpal tunnel to relieve pressure on the median nerve.</li> </ul> If you have mild carpal tunnel syndrome, your doctor may recommend wrist splints or braces to help relieve pressure on the median nerve. For more severe cases, they may recommend surgery to release the pressure on the nerve. Recovery from surgery takes several weeks, and you will likely need to wear a splint or brace during this time. If you are considering surgery for carpal tunnel syndrome, be sure to discuss the risks and benefits with your doctor. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2397012/#:~:text=Standard%20open%20carpal%20tunnel%20release%20remains%20a%20safe%20and%20effective,by%20general%20surgeons%20with%20experience." target="_blank" rel="noopener">Surgery is generally safe</a>, but there are potential complications, such as infection and nerve damage. &nbsp; <h2>Exercises for Carpal Tunnel Syndrome</h2> Here are some exercises for carpal tunnel syndrome that can help alleviate wrist pain and improve hand function: &nbsp; <h3>Wrist Curls</h3> <ol> <li style="font-weight: 400;" aria-level="1">Sit with your forearm resting on a table and your wrist hanging off the edge.</li> <li style="font-weight: 400;" aria-level="1">Use a light weight (i.e., 2-5 pounds) and slowly curl your wrist up, then back down.</li> <li style="font-weight: 400;" aria-level="1">Repeat 10 times.</li> </ol> &nbsp; <h3>Reverse Wrist Curls </h3> <ol> <li style="font-weight: 400;" aria-level="1">The same position as above, but curl your wrist down and back up. </li> <li style="font-weight: 400;" aria-level="1">Again, use a light weight and repeat 10 times.</li> </ol> &nbsp; <h3>Finger Stretches </h3> <ul> <li style="font-weight: 400;" aria-level="1">Extend your arm out in front of you with your palm up. </li> <li style="font-weight: 400;" aria-level="1">Use your other hand to gently bend each finger back towards your palm, feeling a stretch in the tendons on the top of your hand. </li> <li style="font-weight: 400;" aria-level="1">Hold each stretch for 30 seconds and repeat 3 times.</li> </ul> &nbsp; <h3>Prayer Stretch </h3> <ul> <li style="font-weight: 400;" aria-level="1">Place your palms together in front of you at chest level, keeping your fingers pointing towards the ceiling. </li> <li style="font-weight: 400;" aria-level="1">Gently press your palms together, feeling a stretch in the wrist and forearm. </li> <li style="font-weight: 400;" aria-level="1">Hold for 30 seconds and repeat 3 times.</li> </ul> &nbsp; <h2>Will Carpal Tunnel Go Away after Pregnancy?</h2> If you are pregnant and feeling a tingling, numbness or weakness in your wrist, you may wonder if this is carpal tunnel syndrome and if it will go away after pregnancy. A carpal tunnel occurs when the tissues around the wrist swell from fluid retention during pregnancy. The swelling puts pressure on the median nerve, which can cause pain, tingling and numbness in the wrist and hand. Carpal tunnel syndrome is <a href="https://www.pregnancybirthbaby.org.au/carpal-tunnel-syndrome-and-pregnancy#:~:text=How%20does%20pregnancy%20affect%20carpal,in%20your%20wrist%20and%20hand." target="_blank" rel="noopener">more common in pregnant women</a> because of the changes in hormone levels that occur during pregnancy, causing the tissues around the wrist to swell. The good news is that carpal tunnel syndrome usually goes away after pregnancy. However, some women may need to wear a wrist splint or take medication to help relieve the symptoms. If you are concerned about carpal tunnel syndrome, talk to your doctor. They can help you decide if you need to be seen by a specialist and what treatment options are best for you. &nbsp; <h2>How to Prevent Carpal Tunnel Syndrome</h2> If you have carpal tunnel syndrome, it's important to take steps to prevent further damage to the median nerve. These steps include: <ul> <li style="font-weight: 400;" aria-level="1">Avoiding repetitive motions of the wrist;</li> <li style="font-weight: 400;" aria-level="1">Taking breaks often if you must perform repetitive tasks;</li> <li style="font-weight: 400;" aria-level="1">Keeping your wrist in a neutral position when typing or using a mouse;</li> <li style="font-weight: 400;" aria-level="1">Exercising regularly to strengthen the muscles around the wrist;</li> <li style="font-weight: 400;" aria-level="1">Maintaining a healthy weight to reduce pressure on the wrist.</li> </ul> &nbsp; <h2>A Parting Reminder</h2> Carpal tunnel syndrome is a preventable condition. You only need to take breaks during extended periods of typing or other hand-intensive activities. However, you should also talk to your doctor if you experience any numbness, tingling or pain in your hands or wrists.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Carpal-Tunnel.png</images> <url>https://topdoctormagazine.com/issues/what-you-need-to-know-about-carpal-tunnel/</url> </article> <article> <ID>26484</ID> <title>Is Detoxing Your Body Good for You?</title> <publishDate>2022-10-13 06:49:46</publishDate> <description><div class="et_pb_section et_pb_section_334 et_section_regular" > <div class="et_pb_row et_pb_row_336"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_337 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_175 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_525 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_526 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_527 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_344 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Detoxing is the process of cleansing your body of toxins — those harmful substances that can build up in your body and cause severe health issues. There are many different ways to detox your body, including diet, supplements and <a href="https://www.healthline.com/health/cold-flu/detox-bath-for-cold" target="_blank" rel="noopener">detox baths</a>. However, it is essential to consult with a healthcare professional before starting any detox program, as some detox methods can be dangerous if not done properly. &nbsp; <h2>What are Detox Diets?</h2> Detox diets are all the rage these days, with celebrities and health gurus touting their benefits left and right. But what exactly are detox diets, and are they actually good for you? Detoxes, sometimes called cleanses, are dietary plans that aim to rid your body of toxins. These toxins are found in the food you eat, the air you breathe and even your skin products. While our bodies do have systems in place to detoxify themselves, <a href="https://www.sfadvancedhealth.com/blog/how-to-tell-if-your-body-is-suffering-from-toxin-overload-diagnosis-and-treatment" target="_blank" rel="noopener">some people believe that we're overloaded with toxins</a> and that a detox diet can help support our body's natural detoxification process. There are many different types of detox diets, although they all follow the same tenet: the consumption of detoxifying foods and drinks and the avoidance of high-toxin foods. Some <a href="https://www.patientfirst.com/blog/9-foods-to-naturally-detox" target="_blank" rel="noopener">common detoxifying foods</a> and drinks include fresh fruits and vegetables, herbal teas, water and green juice. <a href="https://www.healyourlife.com/11-foods-to-avoid-when-you-are-detoxing" target="_blank" rel="noopener">Foods to avoid on a detox diet</a> include sugar, caffeine, alcohol, processed foods and red meat. However, the big question is: do detox diets actually work? There isn't a whole lot of <a href="https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know" target="_blank" rel="noopener">scientific evidence</a> to support the claims made by detox diet proponents. However, some people do <a href="https://www.healthline.com/nutrition/detox-diets-101#effectiveness" target="_blank" rel="noopener">report feeling more energetic</a> after following a detox diet plan. What works for you might be resultless in others. &nbsp; <h2>Concerns about Detox Diets</h2> Detox diets have become increasingly popular in recent years, with people looking for ways to cleanse their bodies of toxins and improve their overall health. However, there are some concerns with detoxing that you should be aware of before you start any detox diet. First, don't forget that <a href="https://www.healthline.com/health/better-off-not-doing-a-detox#natural-detox-processes" target="_blank" rel="noopener">our bodies are designed to detox naturally</a>. We have organs like the liver and kidneys that help remove toxins from our bodies daily. Additionally, many detoxes involve <a href="https://www.bbcgoodfood.com/howto/guide/what-detox-diet" target="_blank" rel="noopener">cutting out certain foods or food groups</a>, potentially leading to nutritional deficiencies. What started as a step in the right direction may take you down the path of nutritional imbalances and health issues. Make sure you get all the nutrients you need by eating a varied and balanced diet. Finally, detoxes can sometimes be extreme and unrealistic, making them difficult to stick to long-term. So, if you're considering starting a detox diet, talk to your doctor first to ensure it's right for you. And remember, moderation is key! &nbsp; <h2>How Does Detoxing Work?</h2> The body is constantly detoxifying itself, but sometimes it needs a little help. That's where detoxing, with its different forms (e.g., drinking more water or cutting out processed foods), comes in handy. Of course, you can choose more thorough approaches to detoxing, such as fasting or cleansing. It's all about finding what works best for you! Detoxing is thought to help the body rid itself of toxins and waste products that build up and cause health problems. Some people believe that detoxing can also <a href="https://health.clevelandclinic.org/are-you-planning-a-cleanse-or-detox-read-this-first/" target="_blank" rel="noopener">help boost energy levels, improve digestion and promote weight loss</a>. &nbsp; <h2>Pros and Cons of Detoxing</h2> From improved digestion and better skin to more energy and better overall health, detoxing can help you feel your best. But is detoxing as good for you as celebrities and health gurus boast online? &nbsp; <h3>Pros of Detoxing</h3> <h4>Improved Digestion</h4> One of the most common benefits of detoxing is improved digestion, as removing toxins from your body can help improve your overall digestive system. With a healthier digestive system, <a href="https://www.healthline.com/health/natural-colon-cleanse" target="_blank" rel="noopener">better nutrient absorption and less bloating and gas</a> are sure to follow! &nbsp; <h4>More Energy</h4> Do you miss the old, more energetic you? Toxins could be to blame, <a href="https://aor.ca/detox-diet-ways-to-boost-your-energy-levels/" target="_blank" rel="noopener">as their presence upsets the body's energy levels</a>. Allow your body to detox, and you might rediscover already forgotten levels of energy and productivity! &nbsp; <h4>Better Overall Health</h4> Detoxing can also lead to better overall health. By cleansing your body of toxins, you can <a href="http://vebaresourcecenter.com/10-detox-tips-improve-health-immune-system/" target="_blank" rel="noopener">improve your immune system</a> and <a href="http://vebaresourcecenter.com/10-detox-tips-improve-health-immune-system/" target="_blank" rel="noopener">reduce your risk of developing chronic diseases</a>. &nbsp; <h3>Cons of Detoxing</h3> <h4>Detoxing Can Be Hard on Your Body</h4> Detoxing can be hard on your body, especially if you do it too often or without the supervision of a healthcare professional. Some detox methods can cause <a href="https://www.healthygoods.com/blog/detox-cleansing-electrolytes" target="_blank" rel="noopener">overhydration, dehydration, electrolyte imbalances and other health issues</a>. Therefore, it is important to be careful when detoxing and make sure that you are not doing anything that could be harmful to your health. &nbsp; <h4>It Can Be Expensive</h4> Detoxing can also be expensive, especially if you choose to do it at a spa or through a professional detox program. If you are on a budget, there are <a href="https://nycim.com/8-affordable-ways-to-detox-naturally/" target="_blank" rel="noopener">many ways to detox at home</a> that can be just as effective but much less expensive, such as fasting, avoiding sugary drinks and drinking lemon water. &nbsp; <h4>Detoxing Requires Commitment</h4> Detoxing requires commitment and discipline — you will need to stick to the detox plan in order to see results. This can be difficult for some people, primarily if they are not used to following a strict plan. However, detox diet plans that don't involve high commitment, such as detox <a href="https://www.aspicyperspective.com/lemon-ginger-detox-tea-recipe/" target="_blank" rel="noopener">teas and juices</a>, can easily be incorporated into your daily routine. &nbsp; <h4>It May Not Be Necessary</h4> For some people, detoxing may not be necessary. If you eat a healthy diet and live a healthy lifestyle, your body may already be doing an excellent job of detoxing itself! However, eating a healthy diet free of toxins does not hurt and can only be beneficial. &nbsp; <h2>A Parting Reminder</h2> There is not much scientific evidence to support the claims that detoxes improve health. In fact, <a href="https://patient.info/news-and-features/what-are-the-dangers-of-a-detox-diet" target="_blank" rel="noopener">some of these detoxes can actually be harmful</a> unless performed under the guidance of an expert. So, if you're considering a detox, do your research and talk to your doctor first. And remember, the best way to detox is to eat healthily, exercise regularly and get plenty of rest.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Detoxing.png</images> <url>https://topdoctormagazine.com/issues/is-detoxing-your-body-good-for-you/</url> </article> <article> <ID>26476</ID> <title>What are the Health Risks of Tattoos?</title> <publishDate>2022-10-13 06:29:46</publishDate> <description><div class="et_pb_section et_pb_section_335 et_section_regular" > <div class="et_pb_row et_pb_row_337"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_338 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_176 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_528 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_529 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_530 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_345 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">While tattoos and piercings can be safe when done properly, there are some health risks that you should be aware of when you start your journey into body art.  First of all, when you get a tattoo, you're essentially creating an open wound on your skin; therefore, there is a risk of infection and irritation anytime you get a tattoo.   &nbsp; <h2>Skin Allergies from Tattoos</h2> Skin allergies are the most common type of reaction to tattoos. The inks used in tattoos can contain <a href="https://www.hazoxinc.com/tattoo-inks-and-cancer-heavy-metals/" target="_blank" rel="noopener">various metals</a>, such as nickel, copper and cobalt, which can cause skin irritation and lead to an allergic reaction. Symptoms of a skin allergy from a tattoo could include redness, itching, swelling and blistering at the tattoo site. In severe cases, an allergic reaction to a tattoo can cause <a href="https://www.mayoclinic.org/diseases-conditions/anaphylaxis/symptoms-causes/syc-20351468#:~:text=Anaphylaxis%20is%20a%20severe%2C%20potentially,as%20peanuts%20or%20bee%20stings." target="_blank" rel="noopener">anaphylaxis</a>, a life-threatening condition. If you experience any of these symptoms, it is vital to see a physician as soon as possible.   In addition, tattoo ink can be toxic. Some inks have been known to contain heavy metals such as mercury, cadmium and lead. These toxins could enter your bloodstream and cause various health problems.  &nbsp; <h2>Skin Infection from Tattoos</h2> Tattoos can also cause skin infections, such as abscesses, cellulitis and granulomas. Granulomas are raised bumps that form around materials the body perceives as foreign, such as tattoo pigments. Cellulitis is a skin infection occurring when bacteria enter the skin through a crack or break. Skin abscesses are pus-filled bumps that occur when bacteria invade an area of skin.  Other skin infections that may occur from tattoos include <a href="https://www.healthline.com/health/tattoo-infection#_noHeaderPrefixedContent" target="_blank" rel="noopener">staph infection and MRSA infection</a>. These infections can be severe and even life-threatening if they are not treated promptly. It is crucial to make sure that your artist uses sterile needles and clean equipment to reduce your risk of infection. If you have any health concerns, it is always best to consult with a doctor before getting a tattoo.  &nbsp; <h2>Skin Cancer from Tattoos</h2> If you wonder if getting a tattoo might give you skin cancer, the simple answer is no. There is <a href="https://www.cancer.org.au/iheard/does-tattoo-ink-give-you-cancer" target="_blank" rel="noopener">no definitive evidence</a> linking tattoos with cancer. While specific tattoo ink components may be classified as carcinogenic, there is still a lack of evidence showing a connection between them and skin cancer. However, there may be some concern with black tattoos because black inks contain a very high level of benzo(a)pyrene, a polycyclic aromatic hydrocarbon classified as a skin carcinogen.  <a href="https://www.healthline.com/health/body-modification/blackout-tattoo#healing-time" target="_blank" rel="noopener">Blackout tattoos</a> may increase the skin cancer risk because of the amount of ink required for such tattoos. However, no available studies show a correlation between these types of tattoos and cancer. Even a <a href="https://pubmed.ncbi.nlm.nih.gov/26018407/" target="_blank" rel="noopener">mice study</a> shows that black ink tattoos might protect the skin from skin cancer by blocking UVB light.   &nbsp; <h2>Does a Tattoo Affect MRI?</h2> There is a small risk of tattoos interfering with MRI scans. MRI machines use strong magnetic fields to produce images, and, in rare cases, tattoo ink may cause burns or skin irritation during an MRI scan.  A <a href="https://www.webmd.com/a-to-z-guides/news/20190213/tattooed-and-need-mri-what-you-need-to-know" target="_blank" rel="noopener">study</a> from University College London has shown various reactions from tattoos during an MRI scan. Researchers reported that adverse effects include a pulling sensation on tattooed skin due to tattoo ink containing magnetic pigments that interact with the MRI's powerful magnetic fields. Tattoos may also absorb energy that would otherwise be dispersed, increasing burn risk.  Despite these risks, the long-term effects of MRI on skin with tattoos remain unclear. Some studies have found that skin cells can become damaged after exposure to high doses of energy in MRIs, <a href="https://www.sciencealert.com/tattoo-mimics-cancer-of-the-lymph-nodes-15-years-later" target="_blank" rel="noopener">potentially resulting in skin cancer</a>. However, further research is needed to determine whether this effect is limited only to skin cells directly exposed to the magnetic field during an MRI or if it could affect skin cells throughout the body.  Given these potential health risks, people who get tattoos should consult their doctors before undergoing an MRI. Although the risk is generally considered low, if you have a tattoo, it's important to let your doctor know before having an MRI scan.  If you decide to go ahead with an MRI scan, staying still and speaking as little as possible during your procedure will help minimize any adverse effects. Additionally, always follow your doctor's recommendations for pre and post-scan care.  &nbsp; <h2>Tattoos and Bloodborne Pathogens</h2> Another risk involved in tattooing is the transmission of bloodborne pathogens like tetanus, hepatitis B, <a href="https://hivaidsconnection.ca/get-facts/about-hivaids-and-hep-c/tattooing-and-piercing#:~:text=Sharing%20tattoo%20or%20body%2Dpiercing,passed%20into%20your%20blood%20stream." target="_blank" rel="noopener">hepatitis C and even HIV</a>. These diseases can be contracted if the needles or other instruments are not properly sterilized. In addition, contaminated inks can also lead to infection.  These infections may also occur if the skin is not adequately sterilized prior to getting a tattoo or if proper precautions are not taken during the tattooing process. Choose a reputable, clean tattoo parlor that adheres to strict safety standards when performing your tattoo to reduce your risk of infection and exposure to dangerous bloodborne pathogens. Additionally, always follow any aftercare instructions provided by your tattoo artist to ensure proper skin healing following the procedure.  &nbsp; <h2>A Parting Reminder</h2> In general, the risks of tattoos are relatively low, but it's important to be aware of the potential risks and take precautions to minimize them. Be sure to research and choose a reputable tattoo artist who uses sterile equipment and safe inks.   If you have questions about the health risks associated with tattoos, consult a healthcare professional for advice on best protecting yourself during and after this procedure.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/tattoos.png</images> <url>https://topdoctormagazine.com/issues/what-are-the-health-risks-of-tattoos/</url> </article> <article> <ID>26469</ID> <title>Healthier Fall Drinks at Starbucks</title> <publishDate>2022-10-12 06:22:53</publishDate> <description><div class="et_pb_section et_pb_section_336 et_section_regular" > <div class="et_pb_row et_pb_row_338"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_339 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_177 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_531 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_532 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_533 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_346 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The leaves are starting to fall, the crisp autumn breeze is slowly returning, and Starbucks fall drinks are coming back in season. It's time to welcome the Pumpkin Spice Lattes at Starbucks, pumpkin patch Instagram pictures and plaid-colored scarves! Fall drinks are delicious, but perhaps the sugar content or thought of consuming too many calories is a deterring factor from partaking in this fall staple. Well, here's some good news — there is such a thing as healthy fall Starbuck drinks! &nbsp; <h2>Healthy Fall Starbucks Drinks</h2> This may sound too good to be true, but here are the best healthy drinks at Starbucks. There are several tips to decrease calorie count but still enjoy the taste of fall! &nbsp; <h3>Pumpkin Spice Latte</h3> One of the essential fall drinks, the one that conjures up images of fuzzy blankets, candles and falling leaves, contains quite a few calories. It's hard to pass up, though, considering how delicious it is. However, there are great ways to cut some calories and still enjoy this tasty treat. One of the best ways to decrease calorie counts when drinking Pumpkin Spice Lattes is to <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">order a Short rather than a Grande</a>. Ordering this drink saves 180 calories from the usual 380 calories. Likewise, ordering a Tall Pumpkin Spice Latte instead of a Grande or ordering a Grande with almond milk saves <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">80 calories</a>. Additionally, ordering a Grande but skipping the whipped cream <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">reduces 70 calories</a>, while ordering a Grande with non-fat milk saves <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">50 calories</a>, and ordering one with coconut milk saves <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">40 calories.</a> Most of the calories and sugar, however, come from the pumpkin syrup, with one pump adding about <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">30 calories and 7.5 grams of sugar</a> to the mix. A Grande has four pumps of pumpkin spice syrup, and ordering half the pumps will save <a href="https://www.popsugar.com/fitness/How-Make-Pumpkin-Spice-Latte-Healthier-Starbucks-43907157" target="_blank" rel="noopener">60 calories and 15 grams of sugar</a>. There are countless recipes to make this delicious drink at home, with the same taste but fewer calories. This version of a <a href="https://detoxinista.com/healthier-pumpkin-spice-latte/" target="_blank" rel="noopener">healthy Pumpkin Spice Latte</a> uses five simple ingredients: <ul> <li style="font-weight: 400;" aria-level="1">Pumpkin Puree;</li> <li style="font-weight: 400;" aria-level="1">Brewed Coffee; </li> <li style="font-weight: 400;" aria-level="1">Milk (of choice);</li> <li style="font-weight: 400;" aria-level="1">Pumpkin pie spice;</li> <li style="font-weight: 400;" aria-level="1">Maple Syrup. </li> </ul> To make the pumpkin spice, simply combine: <ul> <li style="font-weight: 400;" aria-level="1">1/4 teaspoon ground cinnamon;</li> <li style="font-weight: 400;" aria-level="1">1/8 teaspoon ground ginger;</li> <li style="font-weight: 400;" aria-level="1">A pinch of ground nutmeg;</li> <li style="font-weight: 400;" aria-level="1">A pinch of ground cloves or allspice;</li> <li style="font-weight: 400;" aria-level="1">You'll only need a 1/4 teaspoon of this mix for the recipe.</li> </ul> There are only three steps to making this drink: <ul> <li style="font-weight: 400;" aria-level="1">Stir the ingredients together.</li> <li style="font-weight: 400;" aria-level="1">Warm the ingredients up by bringing the mixture to a gentle simmer over medium-high heat.</li> <li style="font-weight: 400;" aria-level="1">Lastly, garnish your latte with whipped cream and extra pumpkin pie spice!</li> </ul> One of the best things about Starbucks is that everything is customizable! <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">If the drink is from Starbucks</a>, the best ways to make it healthier include ordering it as a tall blonde americano in a grande cup, with one pumpkin sauce, three pumps of sugar-free vanilla and some steamed almond milk. &nbsp; <h3>Pumpkin Spice Iced Latte</h3> The best way to <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">keep this drink healthy</a> and sweet is to ask for a Grande Iced Coffee with: <ul> <li style="font-weight: 400;" aria-level="1">No classic syrup; </li> <li style="font-weight: 400;" aria-level="1">One pump of pumpkin sauce; </li> <li style="font-weight: 400;" aria-level="1">Three pumps of sugar-free vanilla syrup; </li> <li style="font-weight: 400;" aria-level="1">Some extra pumpkin spice topping, with light creams such as half-and-half. </li> </ul> &nbsp; <h3>Pumpkin Iced Chai Latte</h3> This <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">drink</a> is simple and sweet and only requires: <ul> <li style="font-weight: 400;" aria-level="1">A Grande Iced Chai Latte; </li> <li style="font-weight: 400;" aria-level="1">Almond Milk; </li> <li style="font-weight: 400;" aria-level="1">One pump of chai concentrate;</li> <li style="font-weight: 400;" aria-level="1">0.5 pump of pumpkin. </li> </ul> &nbsp; <h3>Starbucks Medicine Ball Tea</h3> This <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">drink</a> is terrific for the cold/flu season. Simply ask for: <ul> <li style="font-weight: 400;" aria-level="1">Honey citrus mint tea; </li> <li style="font-weight: 400;" aria-level="1">One packet of honey; </li> <li style="font-weight: 400;" aria-level="1">One light lemonade. </li> </ul> However, sometimes it helps to have this drink on hand, so here is a <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">Starbucks Medicine Ball recipe</a>! &nbsp; <h3>Pumpkin Coconut Latte</h3> This <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">treat</a> is a great way to satisfy the fall craving! Just order: <ul> <li style="font-weight: 400;" aria-level="1">A Grande Pumpkin Spice Latte; </li> <li style="font-weight: 400;" aria-level="1">1.2 pumps of pumpkin sauce; </li> <li style="font-weight: 400;" aria-level="1">Some coconut milk. </li> </ul> &nbsp; <h3>Chai Tea Latte</h3> The <a href="https://cellajane.com/2020/09/healthy-fall-starbucks-drinks-to-order.html" target="_blank" rel="noopener">healthy version of this amazing drink</a> requires ordering: <ul> <li style="font-weight: 400;" aria-level="1">A Grande hot or iced chai tea latte; </li> <li style="font-weight: 400;" aria-level="1">Almond milk; </li> <li style="font-weight: 400;" aria-level="1">One pump of chai; </li> <li style="font-weight: 400;" aria-level="1">Two pumps of sugar-free vanilla; </li> <li style="font-weight: 400;" aria-level="1">One shot of blonde espresso. </li> </ul> Same taste, amazing flavor! &nbsp; <h3>Pumpkin Spice Flat White</h3> A great way to create a <a href="https://becksliveshealthy.com/healthier-fall-starbucks-drinks/" target="_blank" rel="noopener">healthy version of this treat</a> is to ask for: <ul> <li style="font-weight: 400;" aria-level="1">A Grande flat white; </li> <li style="font-weight: 400;" aria-level="1">A pumpkin spice topping; </li> <li style="font-weight: 400;" aria-level="1">Some almond milk. </li> </ul> Now that the craving for fall drinks is there, here are<a href="https://parade.com/1218073/margie-zable-fisher/healthy-starbucks-drinks/" target="_blank" rel="noopener"> some healthy Starbucks drink options</a> that you can enjoy year-round: <ul> <li style="font-weight: 400;" aria-level="1">Mint Majesty: 0 calories;</li> <li style="font-weight: 400;" aria-level="1">Black Coffee: 0 to 5 calories;</li> <li style="font-weight: 400;" aria-level="1">Caffé Americano: 15 calories;</li> <li style="font-weight: 400;" aria-level="1">Cold Brew with Cold Foam: 35 calories;</li> <li style="font-weight: 400;" aria-level="1">'Fake' Chai Latte: 60 calories (chai tea bag with half milk, half water);</li> <li style="font-weight: 400;" aria-level="1">Iced Skinny Mocha: 120 calories;</li> <li style="font-weight: 400;" aria-level="1">Cappuccino: 140 calories (with skim milk);</li> <li style="font-weight: 400;" aria-level="1">Iced Flat White: 150 calories.</li> </ul> There are <a href="https://www.prevention.com/food-nutrition/a36792235/starbucks-fall-drinks-menu/" target="_blank" rel="noopener">many health benefits to drinking coffee</a>, including the fact that the coffee beans are full of antioxidants, may have anti-inflammatory properties and could potentially prevent heart disease. However, the pros to drinking coffee can be drowned out by the many calories and sugars added to make coffee taste sweeter. The most important thing to remember is moderation. Make sure the coffee consumption, whether a Pumpkin Spice Latte or Decaf Coffee, is within a healthy limit. Here are <a href="https://www.prevention.com/food-nutrition/a36792235/starbucks-fall-drinks-menu/" target="_blank" rel="noopener">some tips</a> to make a sweet coffee drink taste amazing but also reduce the extras to make them healthier: <ul> <li style="font-weight: 400;" aria-level="1">Avoid overusing sweetened syrups, cream and whipped cream when using creamers. </li> <li style="font-weight: 400;" aria-level="1">Opt for a tall or grande drink whenever possible to avoid consuming a ton of calories.</li> <li style="font-weight: 400;" aria-level="1">Cut down on the pimps of syrup, whipped cream, etc., to create a lighter version. </li> <li style="font-weight: 400;" aria-level="1">Splashing any milk shouldn't do any damage, but skim, dairy-free or non-fat milk can take care of cutting down some calories. </li> </ul> &nbsp; <h2>A Parting Reminder</h2> Fall is a beautiful time of year, and the nostalgia that comes with it is unbeatable. Starbucks drinks have become an essential part of that fall nostalgia with the spicy, sharp scents and sweet tickly smells of cinnamon, pumpkin and sugar. The smell is enough to conjure up images of orange, yellow and red hues found on the trees outside and makes snuggling up with a blanket and book extremely tempting. Just remember, when it comes to anything, moderation is key! So, next time the craving for a Starbucks Fall drink comes up, mix the unnecessary creamers, cut down on pumps of syrup and order smaller sizes to make a healthier treat. Now grab a scarf and go get a Pumpkin Spice Latte at Starbucks. Enjoy!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Fall-Drinks-at-Starbucks.png</images> <url>https://topdoctormagazine.com/issues/healthier-fall-drinks-at-starbucks/</url> </article> <article> <ID>26461</ID> <title>Can You Train Your Memory to Be Better?</title> <publishDate>2022-10-11 05:52:15</publishDate> <description><div class="et_pb_section et_pb_section_337 et_section_regular" > <div class="et_pb_row et_pb_row_339"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_340 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_178 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_534 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_535 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_536 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_347 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">As we age, our memory starts to decline. This natural process can be frustrating and even scary, especially if we rely on our memory for essential things like jobs or taking care of our families. But don't despair! There are things you can do to help improve your memory, even as you age. Diet, repetition, looking at visual imagery, sleep and emotions all contribute to a young, sharper memory. &nbsp; <h2>What is Memory?</h2> Memory is the mental faculty of retaining and reviving facts, events, impressions and thoughts. Although we believe that our memory can never fail us and that our precious memories will always stay intact, memory loss is a normal but unavoidable part of aging. Although the process cannot be brought to a halt, you can slow down memory loss with dedication and the proper methods. &nbsp; <h2>Repetition</h2> The most productive tool to improve memory is simple repetition. The more you repeat something, the more likely you will remember it. This is because repetition creates neural pathways in the brain that make information more accessible. So, if you want to remember something, say it out loud, write it down or find another way to repeat it several times. The "<a href="https://interactive.wharton.upenn.edu/learning-insights/why-we-cant-remember-what-we-learn-and-what-to-do-about-it/" target="_blank" rel="noopener">spaced repetition</a>" technique is one way to improve your memory. This method involves reviewing information at increasingly longer intervals. For example, if you're trying to remember a list of vocabulary words, start reviewing the words after an hour, then a day, then a week and so on. Spaced repetition helps your brain store the information in long-term memory so that you can recall it more easily later on. &nbsp; <h2>Emotion and Memory</h2> One memory trick you can try is associating whatever it is you're trying to remember with an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573739/" target="_blank" rel="noopener">emotion</a>. It could be a happy memory or something that made you feel scared or anxious. The more intense the emotion is, the more likely you will remember what you're trying to associate it with. So if you're trying to remember to buy milk on the way home from work, you could think of a time when you were angry and yelled at someone. The strong emotional reaction will help anchor the memory of needing to buy milk to the feeling, making it more likely that you'll remember when you're at the store. Of course, not every memory must be associated with negative emotion to be effective. If you're trying to remember your anniversary, for example, you might try to think of a time when you were at your happiest, like the moment when you got engaged or married. The emotion must be intense enough to help you remember what you're trying to associate it with. So if you're having a hard time remembering something, try thinking of a time when you felt a strong emotion around it and see if that helps jog your memory. &nbsp; <h2>Adrenaline</h2> The mechanism by which emotions can help with memory is through adrenaline. Adrenaline is secreted in the brain and body in response to physical and emotional stressors. This "fight-or-flight" hormone can help you out in a real-life emergency, but it can also give your memory a boost. According to <a href="https://www.pnas.org/doi/10.1073/pnas.1301209110" target="_blank" rel="noopener">research</a>, people who were shown emotionally arousing images had better explicit memory recall than those who viewed neutral images. In addition, the adrenaline released during periods of stress can improve memory encoding, which is the process of getting information into your memory. So if you want to remember something important, try associating it with an emotion. &nbsp; <h2>Sleep</h2> Sleep is one of the greatest assets in your fight against memory loss. When you <a href="https://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory#:~:text=Research%20suggests%20that%20sleep%20helps,essential%20for%20learning%20new%20information." target="_blank" rel="noopener">sleep</a>, your brain is more efficient at processing and storing information. So, if you're looking to give your memory a boost, make sure you're getting enough shut-eye. &nbsp; <h2>Meditation</h2> Meditation is often thought of as relaxing, de-stressing and focusing. But did you know that meditation can also help improve your memory? A <a href="https://www.sciencedirect.com/science/article/abs/pii/S016643281830322X?via%3Dihub" target="_blank" rel="noopener">study</a> showed that meditation can improve the subjects' attention and memory better than, for example, listening to a podcast. So, meditation could be a helpful tool to consider if you're looking for ways to boost your memory. &nbsp; <h2>Exercise</h2> Exercise has been found to <a href="https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills" target="_blank" rel="noopener">help with memory recall</a>, so if you're looking for ways to better your memory, working out may be a splendid option! There are a few different ways exercise can help improve your memory: <ol> <li style="font-weight: 400;" aria-level="1">It increases the amount of oxygen that flows to your brain to keep your brain cells healthy and functioning properly.</li> <li style="font-weight: 400;" aria-level="1">It can help reduce stress and anxiety, leading to better memory function.</li> <li style="font-weight: 400;" aria-level="1">It can improve your sleep quality, which is essential for healthy brain function.</li> </ol> So if you're looking for ways to boost your memory power, hit the gym or go for a run! &nbsp; <h2>Visual Imagery for Recall</h2> Just like any other skill, you can improve your ability to remember things with practice. Many different techniques can help you boost your memory power. One simple way to do this is by using <a href="https://journals.sagepub.com/doi/10.1177/0956797617694868?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed" target="_blank" rel="noopener">visual images</a>. For example, real photographs and mental images can both help lay down memories. So next time you want to remember something, try picturing it in your mind. You may be surprised at how well it works. &nbsp; <h2>Diet</h2> Your memory needs a healthy diet if it wants to stay in top-notch shape. <a href="https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health#TOC_TITLE_HDR_3" target="_blank" rel="noopener">Foods</a> such as fish, nuts and leafy greens are rich in omega-3 fatty acids, which have been linked to better cognitive function. <a href="https://www.healthline.com/nutrition/11-brain-foods#TOC_TITLE_HDR_8" target="_blank" rel="noopener">Antioxidant-rich food</a>, fruits and vegetables, such as blueberries and tomatoes, can also help keep your memory sharp. If you're looking to improve your memory, start by eating healthy. &nbsp; <h2>A Parting Reminder</h2> There's not just one perfect way to improve your memory. The best approach is to experiment with different techniques and find the ones that work best for you. With a little effort, you can train your memory to be better and sharper than ever!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Train-your-Memory.png</images> <url>https://topdoctormagazine.com/issues/can-you-train-your-memory-to-be-better/</url> </article> <article> <ID>26438</ID> <title>Health Risks of Nanoplastics in Food</title> <publishDate>2022-10-06 05:05:04</publishDate> <description><div class="et_pb_section et_pb_section_338 et_section_regular" > <div class="et_pb_row et_pb_row_340"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_341 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_179 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_537 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_538 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_539 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_348 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">We are aware that the world is suffering from pollution, and numerous organizations are doing everything they can to make the world a better place for the next generation. Unfortunately, the most common material found in landfills is the one we use in virtually everything: plastic. From containers to candy wrappers, these plastic materials are very slow to degrade. Instead of complete degradation, a tiny portion of the plastic chips away and turns into particles invisible to the naked eye, called nanoplastics. &nbsp; <h2>What Are Nanoplastics?</h2> Nanoplastics are tiny plastic particles that measure less than 100 nanometers in diameter. They can enter the environment through a variety of sources, including the breakdown of plastic items, the release of microbeads from personal care products and the shedding of synthetic fibers from clothing. Once in the environment, nanoplastics can be ingested by plants and animals, which could end up harming our food supply. A growing body of <a href="https://www.sciencedirect.com/science/article/pii/S2213231720308259" target="_blank" rel="noopener">evidence</a> suggests that exposure to nanoplastics negatively impacts human health. Studies have shown that nanoplastics can cause inflammation and oxidative stress and damage the DNA. In addition, nanoplastics can accumulate in organs and tissue and could even cross the blood-brain barrier. As a result, some researchers believe that the health effects of nanoplastics may be similar to those of other types of air pollution. There is no current regulation of nanoplastics in the U.S., and little is known about their potential health risks. Given the widespread use of plastics and the growing evidence of their harmful effects, it is vital to learn more about the health risks of nanoplastics and take steps to reduce exposure. &nbsp; <h2>Effects of Nanoplastics on the Human Body</h2> While nanoplastics are not considered harmful in and of themselves, they can absorb toxins from the environment and accumulate in the body. This process can lead to a toxin build-up in the bloodstream and cause various health problems. There is currently scarce data on the long-term effects of nanoplastics on human health, but some studies have suggested that they may contribute to cancer, reproductive problems and developmental issues. However, more research is needed to confirm these potential health risks. It is advisable to limit your exposure to nanoplastics as much as possible. This means avoiding cosmetics and food packaging that contain them and choosing fresh over processed foods where possible. You should also make sure to properly clean any plastic products you use to reduce your risk of exposure. &nbsp; <h2>How Nanoplastics Reach the Environment</h2> Nanoplastics can enter the environment in a variety of ways. One way involves plastic products being discarded and ending up in landfills. Of all the plastics in the world, only <a href="https://www.greenpeace.org/usa/research/report-circular-claims-fall-flat/" target="_blank" rel="noopener">9%</a> are recycled, <a href="https://www.greenpeace.org/usa/research/report-circular-claims-fall-flat/" target="_blank" rel="noopener">12%</a> are burned (which shifts the topic to air pollution) and <a href="https://www.greenpeace.org/usa/research/report-circular-claims-fall-flat/" target="_blank" rel="noopener">79%</a> end up in landfills. Nanoplastics can also be released into the air, water and soil during the manufacturing process of some products. Additionally, they can be released into the environment when we wash clothes or other items that contain them. &nbsp; <h2>How to Avoid Ingesting Nanoplastics</h2> <ul> <li style="font-weight: 400;" aria-level="1">Avoid extra harmful plastics: Plastic products with recycling codes 3, 6 and 7 are damaging as they contain polyvinyl chloride (PVC), styrene and bisphenol, an industrial chemical. These chemicals can leach into your food easily when heated. It's better to use ceramic or glass containers instead.</li> <li style="font-weight: 400;" aria-level="1">Drink filtered tap water: According to a <a href="https://www.ecowatch.com/bottled-water-plastic-contamination-2547834868.html" target="_blank" rel="noopener">2018 study</a>, bottled water contains more plastics than filtered tap water. It is best to use a reusable water container made of stainless steel, glass or silicone. Using a filter for your drinking water is advisable, such as a carbon block or distillation filter.</li> <li style="font-weight: 400;" aria-level="1">Vacuum and dust regularly: Nanoplastics are so small that they make their way into the air, where it is often mixed up in the dust around the house. Regular dusting and vacuuming can minimize the accumulation of these particles.</li> </ul> &nbsp; <h2>A Parting Reminder</h2> It is impossible to avoid nanoplastics entirely, but that doesn't mean we can't do anything about it. There are many alternatives we can use to replace plastic, and most of them are reusable, such as glass or aluminum. It's not too late to change how we consume products, what we use and how we dispose of them.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Nanoplastic.png</images> <url>https://topdoctormagazine.com/issues/health-risks-of-nanoplastics-in-food/</url> </article> <article> <ID>26431</ID> <title>Where Do Food Allergies Come From?</title> <publishDate>2022-10-05 04:46:32</publishDate> <description><div class="et_pb_section et_pb_section_339 et_section_regular" > <div class="et_pb_row et_pb_row_341"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_342 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_180 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_540 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_541 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_542 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_349 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Have you ever wondered where food allergies come from? Allergies are an immune response to a stimulus that is usually harmless. They result from an overreaction of your body's immune system, producing antibodies to fight off the allergen. A <a href="https://pubmed.ncbi.nlm.nih.gov/17245088/#:~:text=Abstract,tract%20and%20cause%20systemic%20reactions." target="_blank" rel="noopener">food allergy</a> is an immune reaction to a food protein, which the body mistakes for a harmful substance and produces antibodies to attack it. When a person with a food allergy eats even a tiny amount of the offending food, they may have a severe, sometimes life-threatening reaction. Most people with food allergies are allergic to more than one food. The most common allergens are milk, eggs, peanuts, tree nuts, soy, wheat, fish and shellfish. Many allergies are caused by a cross-reaction to another substance. For example, someone allergic to ragweed may also be allergic to melons. This happens because the proteins in ragweed are similar to the proteins in melons. Therefore, when the body comes into contact with ragweed, it mistakenly identifies the protein as a threat and produces an immune response. Unfortunately, there is no cure for food allergies, and avoiding the offending foods is the only way to prevent allergic reactions. This avoidance can be challenging as people with severe allergies must be constantly vigilant about what they eat. Even trace amounts of the allergen can trigger a reaction! &nbsp; <h2>Food Allergy Origins</h2> There is no one definitive answer to the question of where food allergies come from. But the scientific field has developed several theories about what may contribute to the development of food allergies. The first theory states that <a href="https://www.ncbi.nlm.nih.gov/books/NBK435937/" target="_blank" rel="noopener">genetics and environmental factors</a> cause allergies. Therefore, some people may be more likely to develop allergies because of their genes, but they may only develop symptoms if exposed to specific allergens. The second theory states that allergies are <a href="https://www.frontiersin.org/articles/10.3389/fcimb.2021.650893/full#:~:text=In%20another%20study%2C%20Clostridia%20enrichment,et%20al.%2C%202014)." target="_blank" rel="noopener">caused by changes in the gut microbiome</a>, the community of bacteria living in the gut, and it's thought that allergies may develop when the balance of bacteria in the microbiome is disrupted. This theory is supported by the fact that allergies are more common in industrialized countries, where the microbiome is often less diverse. Finally, it's also possible that allergies are simply a result of repeated exposure to an allergen. When someone is repeatedly exposed to an allergen, they may become more sensitive to it and eventually develop an allergy. &nbsp; <h2>Increase in Food Allergies</h2> Food allergies have become <a href="https://www.news-medical.net/health/Whats-Driving-the-Recent-Rise-in-Food-Allergies.aspx" target="_blank" rel="noopener">more prevalent in recent years</a>. One theory suggests that the increase in food allergies may be due to the 'hygiene hypothesis.' This theory posits that we are too clean, and our immune systems are not being challenged enough. In the past, people were exposed to more bacteria and other microorganisms, which helped build up their immunity. Nowadays, we live in a much cleaner environment, and our immune systems may not be as strong as they once were. Another theory blames the <a href="https://www.premierhealth.com/your-health/articles/health-topics/antibiotic-allergies-can-be-unexpected-and-dangerous#:~:text=Taking%20antibiotics%20when%20not%20needed,harder%20to%20fight%20future%20infections." target="_blank" rel="noopener">overuse of antibiotics</a> for the increase in food allergies. Antibiotics kill both good and bad bacteria in the gut. Some researchers believe that this can disrupt the balance of gut bacteria and lead to allergies. Still, other experts believe that food allergies are simply due to genetic changes. Allergies tend to run in families, so certain genes may make people more susceptible to developing allergies. &nbsp; <h2>A Parting Reminder</h2> Whatever the reason for the increase in food allergies, it's clear that they are a serious problem for many people. With no cure available, avoidance is the only way to prevent reactions. This can be difficult and require a lot of vigilance, but it is the best way to keep allergies under control.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/where-do-Allergies-came-from.png</images> <url>https://topdoctormagazine.com/issues/where-do-food-allergies-come-from/</url> </article> <article> <ID>26423</ID> <title>Stepping into the Role of a Dentist: An Interview with Dr. Simi Silver</title> <publishDate>2022-10-04 04:18:45</publishDate> <description><div class="et_pb_section et_pb_section_340 et_section_regular" > <div class="et_pb_row et_pb_row_342"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_343 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_181 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_543 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_544 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_545 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_350 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">"I wanted to be a dancer. Yes, I really wanted to be on stage in musical theater," said Dr. Simi Silver.  However, after pain ended her dreams of dance, a series of unchoreographed yet focused steps led Dr. Simi Silver, DDS, into dentistry.  "I went to college and earned a degree in biotechnology after realizing how much I loved biology. I graduated at the top of the school of engineering technology," she explained. On her own, by age 17, Dr. Silver took on temporary jobs to keep herself in school. Upon graduation, someone asked her if she would consider medical or dental school. She chose dentistry. "I like being active and doing procedures, so I applied to dental school at Toronto University and got in after my second year at university. Now I've been practicing for 26 years, for 20 years in Ottawa alone," she shared. &nbsp; <h2>Dr. Silver &amp; Son</h2> Dr. Silver runs <a href="https://silverdentalcentre.com/" target="_blank" rel="noopener">Silver Dental Centre</a>, her own practice in Ottawa. She offers her patients <a href="https://silverdentalcentre.com/" target="_blank" rel="noopener">various preventive and cosmetic services</a>, including standard dental procedures, implants, prosthodontics and the Wand (i.e., an anesthetic).  Dr. Silver is active in several professional dental organizations. She is also the single mom of five children. One highlight she is looking forward to is that her son Maxwell may join her practice. He is currently completing a residency in Edmonton, having just graduated dental school.  "He always wanted to be a dentist, so I must have inspired him. He will be joining me in a year," she shared. &nbsp; <h2>Sleep, Airways and Dentistry</h2> Dr. Silver enjoys owning her practice. "You get to call your own shots. I get to decide what I'm going to do. I wouldn't have that flexibility in someone else's practice," she explained. What Dr. Silver decided to take on is sleep apnea and other airway issues related to dentistry. She found inspiration within her own family, namely in her son Maxwell. "He's 26 and fit as a fiddle. And yet, he was just diagnosed with sleep apnea. It is an epidemic, and we need to screen people," she said. Dr. Silver is spreading the word to promote screening. For her, this has been fun, knowing that she is helping and addressing such an important issue. "It's exciting even just to screen. I'm getting together a little airway presentation for local dentists emphasizing the importance of screening both kids and adults," she shared. Dr. Silver points out that patients need information and to be educated about their health. This way, they can participate in their own healthcare. "I have an older patient, for example, who has sleep apnea," Dr. Silver recalled. "I started screening and asking these questions. He was a particularly fussy man — very educated, had grandkids — and became highly educated about his health." Dr. Silver is active in <a href="https://airwaycircle.com/listing/simi-silver-dds/" target="_blank" rel="noopener">Airway Circle</a>, an organization that maintains a free directory of providers who promote airway health. It makes important information and links to healthcare providers available and connects providers through a platform where they can discuss and learn more about breathing, craniofacial growth and myofunctional disorders.  &nbsp; <h2>The Mouth and Body Connection</h2> Dr. Silver stresses that the mouth is a big part of the body and its overall health. "I always try to remind people that the mouth is connected to their body," she explained. "Oral health is part of general health, and learning about the oral complex is important." Some <a href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475" target="_blank" rel="noopener">mouth bacteria</a> can bring about disease. If a patient neglects good oral hygiene, tooth decay and gum disease quickly follow. The resulting infections can spread to other body parts and promote other diseases. &nbsp; <h2>Laser Treatments</h2> Dr. Silver uses <a href="https://www.linkedin.com/in/simi-silver/" target="_blank" rel="noopener">laser treatments</a> on some of her patients. For example, a cold laser is an ideal tool to release tongue and lip ties in babies. She uses the <a href="https://www.biolase.com/patients/why-laser-dentistry/" target="_blank" rel="noopener">Waterlase</a> cold laser, which combines the laser energy with water spray to carry out dental procedures more comfortably. "I love lasers and encourage other dentists to look into them. It's a worthwhile investment if you know how to use it well," she shared.  &nbsp; <h2>The People She Treats</h2> Dr. Silver values the people she treats and the interesting lives they lead. And she is willing to reach out when needed. "I had one man whom I'd been seeing for years," she recalled. "A super quiet man. And I could tell something wasn't right. He started crying in my chair and said he hadn't been out in months since his dad died. He was in a deep depression. So I decided to support and follow him, give him a shout. This was an exceptional circumstance."  Another patient worked for the Canadian version of the CIA.  "It was cool finding out all the countries they'd been in," she recalled. "They wouldn't tell me about some of the places, though. The interesting things people did over the years also would inspire me. It's always fascinating and a real privilege to have these people trust me." For Dr. Silver, part of the privilege of her job is getting to know all these really cool people. &nbsp; <h2>Dancing to the Music of Your Own Journey</h2> Dr. Silver found her way to dentistry along a winding path, successfully connecting with each patient while providing excellent service.  "I try to live by good values, by integrity," she shared. "Nobody wakes up in the morning saying, 'Woohoo! I'm going to the dentist!' So I try to make them as comfortable as possible. That's the biggest part of it. They're given good service and accurate information. They trust me. So I go to a lot of continuing education programs to stay up to date." Each day, Dr. Silver performs for each patient a dance that balances science and humanity. Every step completes a choreography designed to restore full function and excellent health. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/dr-simi-silver.png</images> <url>https://topdoctormagazine.com/issues/stepping-into-the-role-of-a-dentist-an-interview-with-dr-simi-silver/</url> </article> <article> <ID>26415</ID> <title>A Minimally Invasive Solution for Atrial Fibrillation: An Interview with Dr. John Sirak</title> <publishDate>2022-10-03 03:38:24</publishDate> <description><div class="et_pb_section et_pb_section_341 et_section_regular" > <div class="et_pb_row et_pb_row_343"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_344 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_182 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_546 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_547 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_548 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_351 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Throughout our lives, we rely on our hearts to maintain a steady rhythm to keep us alive and healthy. Unfortunately, for about <a href="https://my.clevelandclinic.org/health/diseases/16765-atrial-fibrillation-afib" target="_blank" rel="noopener">33 million people worldwide</a>, that rhythm is interrupted by a condition called atrial fibrillation (AFib), where the heart's electrical impulses create an irregular, too-fast heartbeat. AFib is often treated with major, invasive heart surgery called the Cox-maze procedure. But several years ago, Dr. John Sirak developed a new, less invasive version of that surgery — the 5-box thoracoscopic maze! This revolutionary technique allows patients the benefits of the original Cox-maze procedure with fewer risks and less recovery time. &nbsp; <h2>From Dr. Zhivago to Dr. Sirak</h2> Dr. Sirak is a cardiothoracic surgeon practicing in Lima, Ohio. He arrived at a medical career through a most unusual route, which began during the Russian Revolution of the early 1900s! Decades later, his plan to become a political science professor suddenly took a sharp detour. "I happened to see the 1963 movie, 'Dr. Zhivago,' starring Omar Sharif. It takes place just before the Russian Revolution in 1917. The movie depicts his character as needed by both sides of the revolution because of his medical talent. The universalism of medicine as a calling appealed to me, plus Omar Sharif was a very romantic figure," Dr. Sirak shared. The former political science major now had a lot of catching up to do. "To make up for the science prerequisites for medical school that I had not taken in undergrad, I attended an intensive premedical program and compressed an entire curriculum into about 15 months," he explained. The hard work paid off, and he completed medical school at Case Western Reserve University, residencies at the Ohio State University and a Minimally Invasive Cardiac Surgery Fellowship. His career focus was drawn to atrial fibrillation. &nbsp; <h2>About Atrial Fibrillation</h2> &nbsp; <h3>What is Atrial Fibrillation?</h3> <a href="https://my.clevelandclinic.org/health/diseases/16765-atrial-fibrillation-afib" target="_blank" rel="noopener">Atrial fibrillation</a>, or AFib, is an irregular heartbeat originating in the atria (i.e., the upper heart chambers). It interferes with the heart's electrical impulses, increasing the heartbeat speed and making it <a href="https://www.heart.org/en/health-topics/atrial-fibrillation/what-is-atrial-fibrillation-afib-or-af" target="_blank" rel="noopener">hard for the blood to move to the lower ventricles</a>. AFib can cause severe conditions such as blood clots, heart failure and stroke. &nbsp; <h3>Symptoms</h3> In addition to the irregular heart rhythm, <a href="https://my.clevelandclinic.org/health/diseases/16765-atrial-fibrillation-afib" target="_blank" rel="noopener">symptoms include</a>: <ul> <li style="font-weight: 400;" aria-level="1">Extreme fatigue; </li> <li style="font-weight: 400;" aria-level="1">Heart palpitations; </li> <li style="font-weight: 400;" aria-level="1">A fluttering feeling in the chest; </li> <li style="font-weight: 400;" aria-level="1">Dizziness or lightheadedness; </li> <li style="font-weight: 400;" aria-level="1">Fainting; </li> <li style="font-weight: 400;" aria-level="1">Shortness of breath; </li> <li style="font-weight: 400;" aria-level="1">Chest pain.</li> </ul> &nbsp; <h3>Treatments</h3> <a href="https://my.clevelandclinic.org/health/diseases/16765-atrial-fibrillation-afib" target="_blank" rel="noopener">Various medications and procedures</a> can help alleviate the effects of AFib. These include medications to control the heart's rate and rhythm and blood thinners to reduce blood clots. Procedures use mild electrical shocks to reset the rhythm, pulmonary vein ablations (small scarring), pacemakers and atrial appendage closure. The <a href="https://my.clevelandclinic.org/health/treatments/17086-heart-surgery-for-atrial-fibrillation-maze" target="_blank" rel="noopener">Cox-maze</a> is a major surgical procedure for AFib. It creates scar tissue (i.e., ablations) in a maze-like pattern to block the signals that bring about AFib and promote a normal heart rhythm. "The Cox-maze procedures have an anatomically defined set of ablations," Dr. Sirak explained. "The objective is to isolate affected areas to prevent the spread of arrhythmia. This was open heart surgery, so the sternum was fully divided, the patient was on the heart-lung machine and the heart was arrested." But what if you could treat AFib without the risks and lengthy recovery time of open heart surgery? &nbsp; <h2>The 5-Box Thoracoscopic Maze: A Minimally Invasive Alternative</h2> "Particularly patients with persistent atrial fibrillation are often not effectively treated with catheter ablation, but rather need an extensive isolation of the substrate responsible for the arrhythmia," Dr. Sirak said. "But they don't want to undergo open heart surgery just for atrial fibrillation. This spawned the desire to develop a less invasive form of the same operation without sacrificing the principles and efficacy of the Cox maze.” Early iterations of minimally invasive maze surgery omitted key components of the Cox maze for lack of ability to access the key anatomy. "The early mini-maze operations were not something that was, at least in academic circles, accepted as a legitimate treatment for persistent atrial fibrillation," he explained. Dr. Sirak and colleagues worked to improve the procedure. In 2008, he first performed a completely thoracoscopic maze procedure which achieved equivalence in the key technical objectives of a Cox maze, and which allowed unambiguous verification in real time of all the ablations. “All of the ablations are enclosed in boxes, allowing us to confirm that each portion of the anatomy is truly isolated at each step. In fact, the operation is designed such that one cannot proceed to the next step without having demonstrated electrical block in the previous,” he said. "We're basically just making incisions large enough to accommodate a 10-millimeter port. It's a tube inserted through this very small incision, about 1 inch long.” The ablations include all potential sources of AFib to ensure an effective cure for persistent atrial fibrillation. Dr. Sirak created the <a href="https://www.youtube.com/watch?v=oHpBr3AbyZE&amp;t=3s" target="_blank" rel="noopener">5-box thoracoscopic maze</a>, a minimally invasive operation that duplicates the effects of the more complicated Cox-maze procedure. This procedure is performed with a closed chest and on the beating heart, without a heart-lung machine. In an interview with <a href="https://www.stopafib.org/afib-news-events/news/dr-john-sirak-discusses-the-5-box-total-thoracoscopic-maze-procedure-for-atrial-fibrillation-video/" target="_blank" rel="noopener">StopAfib.org</a>, Dr. Sirak summarized the procedure. A combination of radiofrequency (heat-based) and cryothermic ablations act synergistically to electrically isolate the areas responsible for AFib. Every patient, no matter how advanced his/her atrial fibrillation may be, receives the same set of ablations. Enclosing the ablation in 'boxes' allows verification that each ablation line is intact, as even a gap of 1 mm may cause a difficult-to-treat atrial flutter. Instead of opening the sternum, the approach uses four pencil-sized incisions on each side of the chest, allowing for less discomfort and faster recovery. All patients undergo one week of continuous rhythm monitoring at 3, 6, 13 and 24 months post-surgery. The success rate is 95%, even in persistent atrial fibrillation. &nbsp; <h3>Faster Recovery Times</h3> Recovery times from this procedure vary according to any complications the patient may have. But for those with AFib but otherwise in good health, they can get on with their lives almost immediately, "One patient was skiing with his family on post-op day six. Another was installing a bathtub on post-op day five," Dr. Sirak shared. "Patients who tend to have a more vigorous, inflammatory response simply take longer to recover. But when patients go home, they're not restricted from doing anything. They could run a marathon or go skydiving." &nbsp; <h2>Following a Calling</h2> Doctors are using minimally invasive procedures on a much more regular basis, as they provide positive outcomes with less stress on the body, less recovery time and less pain and medication. As a result, patients can get back to their everyday lives sooner and enjoy the same benefits gained only after extensive surgical procedures. Dr. Sirak is one doctor making these benefits possible for millions of people affected by AFib. "It's all about the universal appeal of medicine as a life calling. Treating patients is one of the most immediate human-to-human contacts that one can encounter. So, seeing them through the entire heart surgery experience is most gratifying. It has totally transformed my perspective on life and my value system," he concluded. Thanks to a trip to the past world of "Dr. Zhivago," AFib patients are benefitting from the insights and expertise of Dr. Sirak.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/10/Dr-John-Sirak.png</images> <url>https://topdoctormagazine.com/issues/a-minimally-invasive-solution-for-atrial-fibrillation-an-interview-with-dr-john-sirak/</url> </article> <article> <ID>26388</ID> <title>Perseverance and Perspective: An Interview with Dr. Amel Hassan, DDS, FICOI</title> <publishDate>2022-09-28 04:22:27</publishDate> <description><div class="et_pb_section et_pb_section_342 et_section_regular" > <div class="et_pb_row et_pb_row_344"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_345 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_183 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_549 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_550 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_551 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_352 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">For the past eight years, Dr. Amel Hassan, DDS, FICOI, has practiced dentistry in Florida and Illinois. Her focus is restorative and cosmetic dentistry, including <a href="https://www.winterhavendentalimplant.com/" target="_blank" rel="noopener">full and partial mouth extractions</a> as well as <a href="https://www.zocdoc.com/dentist/amel-hassan-dds-ficoi-288299" target="_blank" rel="noopener">cosmetic procedures, prosthetics and implants.</a> She often works with patients needing full mouth reconstruction.   Dr. Hassan finds joy in helping her patients understand their treatment options and make informed decisions, giving them an improved quality of life and restoring optimal health and comfort.   Dr. Hassan is the owner and manager of her dental practice, <a href="https://www.linkedin.com/in/amel-hassan-dds-ficoi-maaip-a0110a75/" target="_blank" rel="noopener">Affordable Dentures &amp; Implants</a> in Florida, and has a string of successful startup dental practices in her background.   More importantly, Dr. Hassan provides her patients with the highest quality, affordable care. She has a long list of notable career achievements. For example, she was #1 implant placing provider in her first six months, opening a Denovo (brand new) practice in an organization network of over 375 practices in different states.  She is a recipient of the prestigious 'Dr. Bernard E. Rudner' Memorial Award, which she earned for "<a href="https://www.winterhavendentalimplant.com/" target="_blank" rel="noopener">superior performance in providing oral comprehensive care and administering a dental practice</a>." She has memberships in the International Congress of Oral Implantologists, the Academy of General Dentistry and the Omicron Kappa Upsilon National Dental Honor Society.  And she had to complete dental school twice.  <h2></h2> <h2>Starting Over to Move Forward</h2> "The first time I graduated from dental school was in 2004 back home in Sudan," she shared.  When Dr. Hassan came to the United States in 2007, her credentials were not recognized, and she could not be licensed to practice. She had no choice but to go back to dental school and do it all over again.   "That was not easy for me to take in and to accept," she said. "To be honest, it was a big struggle. But I said, yes, I'll do it again. I am not giving up on this. So I applied to the schools here. Dental schools here are very competitive."  Having graduated overseas, she had to go into an advanced placement program, which consisted of a challenging test. And there was also the challenge of moving to a new country.   "There was the culture shock — new culture, new language, new everything. It was depressing because you think you just graduated and you're ready to practice. But here we go, back to it again. It was shocking for me, but I did apply to dental schools," she explained.  Dr. Hassan had to take several exams, and she sometimes even questioned why she went into dentistry.   "I had to go through not fitting in and getting rejected from this or that school. But I finally got accepted at NYU, which is one of the best schools in the country," she shared.  <h2></h2> <h2>A Silver Lining in Rejection</h2> "I want to also give credit to the school that rejected me, Chicago Dental School," Dr. Hassan added.  This school sent Dr. Hassan what she calls "a very nice rejection letter," so named because they took the time to explain why they rejected her application.   "That's what I was looking for," she explained. "I took that rejection letter and twisted it around. I don't take things for granted. I always see the opportunity inside rejections and disappointments."  This rejection letter gave her the information she needed to create a specific plan to get back to practicing her profession. It said that she didn't have research experience, a master's degree, volunteer experience or a high enough TOEFL (Test of English as Foreign Language) score.  "So I took that list one by one. I volunteered with the American Red Cross. I joined Illinois University for a Master of Public Health degree to prove that I could integrate into the American educational system. I retook the TOEFL test and improved my score. And I worked as a dental assistant to stay around the dental field and show that I am willing to step down to go a step higher," she shared.  Dr. Hassan is grateful to both NYU and the school that rejected her.  "I am grateful even more to the one that let me down because that was an opportunity for me to grow. The struggle was necessary. You cannot grow or get a better version of yourself without going through a struggle," she explained. <h2></h2> <h2>Juggling Everything and Succeeding</h2> Accepted by NYU, Dr. Hassan persevered through more challenges, such as her family in another country, being a mother to a small child (and temporarily sending him to live overseas) and adjusting to life in New York City.  "My dream was to be a dentist in the U.S. It wasn't easy, but I did it. My next dream was to add implant skills. So, I left a job I loved to go where I could learn that," she shared.  Dr. Hassan achieved that dream and more.   "Sometimes we think our dream is too big. But I never settle. You reach the level that you set for yourself. And you grow and change the way you think about life and how you value things," she explained.  Now here she is with a successful practice in Florida.  "We were one of the top offices — always among the top five in revenue and production. And it was only me. As a solo practice owner, it was rewarding," she shared.  She's also a recent Harvard Medical School for Safety, Quality, Informatics &amp; Leadership (SQIL) graduate. Joining Harvard was another dream that she was able to check on her list. Her first application was rejected in 2018, reapplied and was accepted in 2020.  Dr. Hassan also takes time to give back.   "The <a href="https://www.thepathway.com/" target="_blank" rel="noopener">Implant Pathway</a>, one of the nation's leading implant training centers, invited me to be a mentor. So now I'm not only giving back to my patients, but also to other doctors," she added.   The secret to her success is loving what she does.   "It's like making a living while you're doing your hobby," she concluded. "I'm really happy where I'm at right now. However, dreaming never ends, and achieving a dream draws the way to a new one."  From Dr. Hassan's view, by the time you've reached your destination, you have become a brand new, better person. And your journey shifts in the direction of pursuing the newest dream. It certainly worked for her.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Dr.-Amel-Hassan-DDS-FICOI.png</images> <url>https://topdoctormagazine.com/issues/perseverance-and-perspective-an-interview-with-dr-amel-hassan-dds-ficoi/</url> </article> <article> <ID>26370</ID> <title>Compassion in Plastic Surgery: An Interview with Dr. Brian Pinsky, MD, FACS</title> <publishDate>2022-09-27 03:55:27</publishDate> <description><div class="et_pb_section et_pb_section_343 et_section_regular" > <div class="et_pb_row et_pb_row_345"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_346 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_184 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_552 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_553 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_554 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_353 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Dr. Brian A. Pinsky, MD, FACS, is considered one of the most recognized <a href="https://brianpinskymd.com/" target="_blank" rel="noopener">plastic surgeons in Long Island, New York</a>. He has earned several awards since 2017, including <a href="https://www.castleconnolly.com/about-us/the-official-source-of-top-doctors" target="_blank" rel="noopener">the Castle Connolly Top Doctors</a> and the <a href="https://www.superdoctors.com/about/" target="_blank" rel="noopener">Rising Stars</a> award.   But as important as this recognition is, his focus on and compassion toward his patients' needs have formed a philosophy that guides him toward success.  <h2></h2> <h2>A Doctor in the Making and on the Move</h2> For the past 10 years, Dr. Pinsky has practiced at the Long Island Plastic Surgical Group serving the New York City area. He was recently named the <a href="https://www.lipsg.com/doctors/plastic-surgeon-dr-pinsky-new-york-nyc/" target="_blank" rel="noopener">Chief of Hand Surgery</a> at Nassau University Medical Center, the culmination of a journey along a career path that crisscrossed the country.  Originally from Akron, Ohio, Dr. Pinsky earned his undergraduate degree at the University of Pennsylvania. After receiving a post-baccalaureate certificate at Boston University, he was accepted into Case Western Reserve University in Cleveland, Ohio.   "My father was an orthopedic surgeon, and I was leaning in that direction," Dr. Pinsky shared.   During medical school, one of the electives during his rotations was in plastic surgery, about which, at the time, he knew very little.   "It was a mind-blowing experience! The first day I got there, they were doing a microvascular free flap," Dr. Pinsky said.  For a <a href="https://www.mskcc.org/cancer-care/patient-education/microvascular-reconstruction-free-tissue-transfer" target="_blank" rel="noopener">microvascular free flap</a>, a reconstructive surgeon transfers a piece of skin, tissue or bone from one area of the body and attaches it to an injured area. They then connect microscopic blood vessels with sutures.   "At the time, I didn't know that type of surgery even existed," Dr. Pinsky explained. "They let me sit there and watch the whole case, which was great. Those were the best two weeks of my entire medical school. I learned more about the specialty and the scope of practice, and I realized that I could do hand surgery. It was like orthopedics, but it encompassed so much more. So, after graduating in 2005, I matched into a combined plastic and reconstructive surgery residency at Mount Sinai hospital in New York for six years."   Hand surgery was a particular interest, and while he had some exposure to it during his residency, it wasn't enough.  "I wanted to get certified. It's one of the subspecialties that requires fellowship training to be taken seriously in the field," Dr. Pinsky said.  He matched into a fellowship in hand and microsurgery at UCLA, so he spent a year in Los Angeles.   "UCLA was awesome. There are wonderful surgeons there, and it was a great experience," Dr. Pinsky shared.   He returned to New York and joined the Long Island Plastic Surgical Group. And this is when he settled with his wife and family. <h2></h2> <h2>Finding a Mentor</h2> Dr. Pinsky sought out a well-known plastic surgeon in Cleveland, Ohio, Dr. Bahman Guyuron, hoping to learn from an expert in the field.   "I went to his office and introduced myself," he said. "He set up a meeting and was very welcoming. He allowed me to spend some time in his office and operating room. I did some research with him, which helped open some doors for me."  <a href="https://www.drbahmanguyuron.com/faqs/about/" target="_blank" rel="noopener">Dr. Bahman Guyuron</a> is well respected internationally as an innovator and teacher in plastic surgery. He has developed techniques that improve the safety and effectiveness of surgery and treatments, while his publications and presentations have educated many in the field. As a result, numerous experts and patients consider him the best doctor in the country.   "I have also been very fortunate to work closely with other inspiring surgeons and educators, such as Dr. Prosper Benhaim at UCLA and my senior partner, Dr. Roger Simpson," Dr. Pinsky shared.  <h2></h2> <h2>The Medical Practice: A Dual Focus</h2> "I have a very varied practice," Dr. Pinsky said. "I would say about half of my practice is hand and peripheral nerve surgery, and the other half encompasses all of the rest of plastic surgery. I do a good amount of cosmetic surgery, with more and more of it these days."  '<a href="https://brianpinskymd.com/" target="_blank" rel="noopener">All of the rest</a>' for Dr. Pinsky includes breast and cancer reconstruction plus abdominoplasty, rhinoplasty, breast augmentation and lift, carpal tunnel, arthritis and nerve repair. He combines cosmetic, reconstructive and hand surgeries.  "I've been doing some very interesting things recently with amputee care. For example, there's a relatively new technique called targeted muscle reinnervation. It's a way to handle patients with nerve pain after amputations," he explained.  The innovative surgical procedure, <a href="https://www.hopkinsmedicine.org/plastic_reconstructive_surgery/services-appts/tmr.html" target="_blank" rel="noopener">targeted muscle reinnervation (TMR)</a>, reassigns the nerves of the arm and the hand, allowing patients with upper-arm amputations to control their prosthetic arms with just thought.  <h2></h2> <h2>A Patient's Story</h2> Dr. Pinsky recalled working with an amputee patient and how that patient changed his perspective on success.   "A gentleman had a traumatic amputation from a motorcycle accident about 10 years ago," he shared. "He was living in chronic pain and was on chronic, high-dose opioid medications. He couldn't wear a prosthesis because of the quality of his amputation stump. So, I revised his amputation by shortening it to get better sub-tissue coverage. Then I rerouted the nerves using the TMR technique."  Dr. Pinsky is happy to share that this man is now completely off pain medication and is a totally different person.  "That's one for the books for me," he said.  <h2></h2> <h2>Helping Weight Loss Patients Realize Their Goals</h2> Dr. Pinsky has a special interest in body contouring and reconstruction following weight loss. Many patients who have struggled with weight throughout their lives will ultimately find success from diet and exercise or even weight loss surgery. However, extreme weight loss will often leave patients with loose, hanging skin that can lead to rashes, infections and further issues with self-esteem.  Body contouring after weight loss typically involves a combination of skin excision and liposuction to achieve the desired result.   "Every patient has a unique appearance after weight loss, and it's critical to tailor your surgical plan to meet the needs of each patient," Dr. Pinsky explained.  <h2></h2> <h2>Getting Involved</h2> Dr. Pinsky shares his knowledge and expertise through participating in a variety of organizations. As an educator, he is the <a href="https://brianpinskymd.com/">Site Director</a> of the NUMC/Stony Brook Plastic Surgery Residency Program. Dr. Pinsky is also active with the American Society of Plastic Surgeons, the American Society for Surgery of the Hand and the Nassau County Medical Society. He has published in peer-reviewed journals and serves as a consultant reviewer for the Journal of Hand Surgery and the journal HAND.  <h2></h2> <h2>A Philosophy for Success</h2> "I have a very varied practice. That's the best part for me. I really like to do it all and do it at the highest level," Dr. Pinsky said.  He realized that choosing to undergo elective surgery leaves a patient vulnerable, so, as stated on his website, "<a href="https://brianpinskymd.com/" target="_blank" rel="noopener">your surgeon should be approachable</a>, dedicated to providing a private and comfortable space to discuss your concerns." Every patient should have a positive experience.  His secret to success?  "<a href="https://www.youtube.com/watch?v=iYJBSUnqnaU" target="_blank" rel="noopener">Tailor your approach to every patient</a>," he shared. </div> </div> </div> </div> </div></description> <images/> <url>https://topdoctormagazine.com/issues/compassion-in-plastic-surgery-an-interview-with-dr-brian-pinsky-md-facs/</url> </article> <article> <ID>26363</ID> <title>The Business of Dentistry: An Interview with Dr. Tarek Aly</title> <publishDate>2022-09-26 03:45:17</publishDate> <description><div class="et_pb_section et_pb_section_344 et_section_regular" > <div class="et_pb_row et_pb_row_346"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_347 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_185 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_555 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_556 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_557 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_354 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">A periodontist with a passion and talent for business development and management, Dr. Tarek Aly transitioned from practicing dentistry to becoming a business owner whose companies support other dentists' businesses. By combining his dental and business expertise, Dr. Aly fulfills his family's dream for him and his vision for himself, all while providing valuable business support for fellow dentists. <h2> </h2> <h2>Dr. Tarek Aly, BDS, MBA, CVA</h2> Dr. Tarek Aly is the co-owner of two businesses: OrthoDent Management LLC and Modern Smiles LLC, both based in Texas. He began his career in dentistry, although his true calling was business. "I'm from Egypt. When you have Egyptian parents, you know you don't negotiate with them. They wanted me to be a doctor like them and my brother, so I joined dentistry to please them. I fell in love with the dental field after I joined it," he shared. Dr. Aly received his dental degree from Alexandria University in Egypt, followed by a periodontal residency. He took his board exams at Tufts University in the U.S. and earned an MBA and CVA (Certified Valuation Analyst). He settled in the U.S. in 2007. That same year, he stopped seeing patients and focused on business that supports the dental field. "I've always been fascinated by business and how some business disciplines can enhance people's lives. And I've wanted to make the dental industry much more effective, efficient and patient-centric," he explained. <h2> </h2> <h2>Getting the Word Out</h2> "I don't practice dentistry anymore, even though I love dentistry," Dr. Aly said. "Instead, I'm focused more on enhancing the practice world and the industry in general. I feel like I can have a lot more impact by doing that." Dr. Aly has produced and co-produced several written publications and videos, such as the article '<a href="https://www.dentaleconomics.com/practice/real-estate/article/14069420/the-6-steps-of-practice-mergers-and-acquisitions" target="_blank" rel="noopener">The 6 Steps of Practice Mergers and Acquisitions</a>' and the videos '<a href="https://www.dentistryiq.com/practice-management/financial/article/16365966/flying-driving-and-the-importance-of-key-performance-indicators-in-your-dental-practice-video" target="_blank" rel="noopener">Flying, Driving and the Importance of Key Performance Indicators in Your Dental Practice</a>' and '<a href="https://deodentalgroup.com/accelerate-your-growth/" target="_blank" rel="noopener">Accelerate Your Growth with Associate Alliances: The Science of Systems and a Culture-First Mentality</a>.' He is currently writing a book about enhancing dental groups. He also enjoys delivering speeches at dental conferences, seminars, webinars and other organizations serving the dental industry. ."Sharing the knowledge with other dental professionals enhances the industry," Dr. Aly explained. "The biggest winner is the patient. It's a win-win scenario for everyone." <h2> </h2> <h2>The Business Side </h2> Dr. Aly is using his combined dental and business knowledge to help bridge a gap in many dental practices. In an interview with <a href="https://www.dentalgrouppractice.com/cover-feature-tarek-aly-great-changes-great-opportunity.html" target="_blank" rel="noopener">DEO Magazine</a>, he observed that dentists do not learn about business, such as marketing, accounting, finance, strategy and operations. <a href="https://www.dentalgrouppractice.com/cover-feature-tarek-aly-great-changes-great-opportunity.html" target="_blank" rel="noopener">Dr. Aly believes</a> that neglecting the business side of the practice is detrimental. Taking care of business produces less waiting time, happier team members, efficiency and the best quality patient care. Good business ultimately benefits patients. "The elevated patient care — patient-first and staff-first mentality — looks like affordability for the public. We know that dentistry is expensive. As the economy deteriorates or fluctuates, people are forced to decide: Should I take care of this tooth, or should I pay my rent? So, I think there should be a wide movement of making healthcare and specifically dentistry readily affordable for everyone," he explained. Dr. Aly pointed out that this is especially important because dental health correlates with overall physical health. Conditions such as heart or kidney disease can be associated with dental problems. <h2> </h2> <h2>OrthoDent</h2> Dr. Aly compared the goals of practicing dentistry and those of his current business activity. "Back then, it was mainly about enhancing clinical care and how to best serve the patients. Now it's how to support the dental offices on a mass scale so that they can help the patients on a bigger scale. So instead of having an impact on 10 to 20 patients a day, I'm now affecting tens of thousands of patients a day," he shared. <a href="https://www.orthodentllc.com/" target="_blank" rel="noopener">OrthoDent</a> is a dental support organization built for dentists by dentists. OrthoDent's team has the dental experience to thoroughly understand what it takes to run a dental office and how to manage it with greater efficiency and effectiveness. Member practices maintain their unique identities and can stay focused on providing high-quality, affordable patient care. OrthoDent and Dr. Aly's other business, Modern Smiles, comprise 20 locations, with a recent merger netting 82 locations. <h2> </h2> <h2>The Best of Both Worlds</h2> Dr. Aly envisions a future with increased dependency on automation. "There is a big movement for automation using technology, AI machines and software to enhance the quality of patient care," he said. "It minimizes human interaction, which is trending due to COVID-19, there is a labor shortage, and the accuracy in automation is increasing while inaccuracies and costs are decreasing." But whether patients encounter automation or real people during their visits, the goal is always the same. "With every patient, you can see in pre- and post-treatment a dramatic difference. They're smiling, more outgoing, wanting to socialize with others. But it's not just the smile that makes the difference. It's a whole behavioral change that family, friends and loved ones notice," he explained. With the help of OrthoDent, dentists can put in place sound business practices and attain a higher level of efficiency, producing benefits that dentists can pass on to their patients, such as less waiting time, lower costs and an overall positive experience. Also, with sound business practices and the efficiency this affords, dentists have a better chance of making dentistry readily affordable for everyone. "It doesn't have to be expensive for it to be high-quality care of the health of the patients," Dr. Aly concluded. Dentists with both the best techniques and business practices will give patients the greatest chance at the best possible experience and outcomes.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Dr.-Tarek-Aly.png</images> <url>https://topdoctormagazine.com/issues/the-business-of-dentistry-an-interview-with-dr-tarek-aly/</url> </article> <article> <ID>26357</ID> <title>Where Vitamin A Is Found</title> <publishDate>2022-09-25 03:34:14</publishDate> <description><div class="et_pb_section et_pb_section_345 et_section_regular" > <div class="et_pb_row et_pb_row_347"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_348 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_186 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_558 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_559 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_560 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_355 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The stunning array of vitamins, minerals and micronutrients that our bodies need to maintain our health can be intimidating. How should we even begin to learn about them? The best approach is to take them one topic at a time, learning how to improve your daily routine and lifestyle. It is entirely possible to achieve optimal health, it just takes some patience. <h2> </h2> <h2>What Are the Two Types of Vitamin A?</h2> The first thing to note is that there are actually two different kinds of vitamin A. One is called preformed vitamin A, and the other is termed provitamin A. The easiest way to remember the distinction between the two is to say that the former, preformed vitamin A, is found in animal products. Meat, fish, poultry and dairy are all ways to <a href="https://medlineplus.gov/ency/article/002400.htm#:~:text=Preformed%20vitamin%20A%20is%20found,vitamin%20A%20is%20beta%2Dcarotene." target="_blank" rel="noopener">add preformed vitamin A to your diet</a>. On the other hand, provitamin A can be found in plant-based foods. Fruits and vegetables are where you should look to find this second variety of vitamin A. <h2> </h2> <h2>Why Is Vitamin A Important?</h2> Whether we're talking about preformed vitamin A or provitamin A, this nutrient plays a role in a shocking number of bodily processes, making it a wonderful place to start if you want to better understand how your body functions. Vitamin A impacts your vision, immunity and cell division. If that wasn't enough, it has <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945" target="_blank" rel="noopener">antioxidant properties</a> that help fight off severe conditions such as <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945" target="_blank" rel="noopener">heart disease</a>. Vitamin A also boosts your body's <a href="https://www.healthline.com/nutrition/vitamin-a#functions" target="_blank" rel="noopener">production of white blood cells</a> and maintains skin, intestine, lung and bladder tissues. Another significant advantage of healthy vitamin A intake is a reduced risk of cancer. While the <a href="https://www.healthline.com/nutrition/vitamin-a-benefits#TOC_TITLE_HDR_3" target="_blank" rel="noopener">research</a> results are complex, a high intake of vitamin A from plant foods has been linked to a decreased risk of particular kinds of cancer. Unfortunately, the results are not as clear regarding vitamin A included in animal foods or vitamin A supplements. That being said, it makes sense that vitamin A would play a role in reducing cancer risk because vitamin A is a critical part of the growth and development of your cells. In addition to the benefits, it should be noted that vitamin A is a fat-soluble nutrient. It exists naturally in many foods, though certain circumstances might lead you to take it as a supplement to boost your daily intake. The recommended daily consumption of vitamin A varies by gender. Men are recommended to consume <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945#:~:text=The%20recommended%20daily%20amount%20of,700%20mcg%20for%20adult%20women." target="_blank" rel="noopener">900 micrograms per day</a>, while for women, the amount is <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945#:~:text=The%20recommended%20daily%20amount%20of,700%20mcg%20for%20adult%20women." target="_blank" rel="noopener">700 micrograms</a>. Regular consumption of this vitamin is critical to good health and deserves our attention and research. <h2> </h2> <h2>What Are the Risks Associated with Insufficient Vitamin A Intake?</h2> Along with the benefits of a healthy diet that includes vitamin A, adverse symptoms can arise from vitamin A deficiencies, such as <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-a" target="_blank" rel="noopener">hair loss, skin problems and greater vulnerability to infections</a>. Groups at high risk for vitamin A deficiency include <a href="https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms" target="_blank" rel="noopener">pregnant women, breastfeeding mothers, infants and children</a>. Another significant issue that can come with vitamin A deficiency is macular degeneration. While extreme cases of <a href="https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms#TOC_TITLE_HDR_3" target="_blank" rel="noopener">vitamin A deficiency can result in dying corneas or complete blindness</a>, there is good news: the first signs of deficiency are not as severe, and if you know what to look out for, then it will be possible to supplement vitamin A into your diet in time to recover. These early signs include <a href="https://www.webmd.com/eye-health/what-is-xerophthalmia#:~:text=%E2%80%8CXerophthalmia%20is%20a%20disease%20that,your%20eye%20and%20cause%20blindness." target="_blank" rel="noopener">dry eyes</a> (i.e., the eyes' inability to produce tears). While this condition is not very common in the U.S., it is something to take seriously if you or someone you know experiences it. <h2> </h2> <h2>Foods Rich with Vitamin A </h2> With these serious consequences of vitamin A deficiency in mind, the natural question is: How can I avoid it? Asking how to add vitamin A to your diet is exactly the right question, and we're going to dive into which foods will get you the most vitamin A for your buck. The best place to start is vegetables, as they are easy to find and typically less expensive than vitamin A-heavy proteins. The vegetables with the most vitamin A include <a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-a/" target="_blank" rel="noopener">kale, spinach, broccoli, carrots, sweet potatoes and pumpkin</a>. The easiest way to remember these groups is to think of them as green and orange vegetables. As for other vitamin A-heavy foods, it's worth noting that cantaloupe and mango are the most helpful fruits. A large wedge of cantaloupe or a single mango can give you <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-a" target="_blank" rel="noopener">20%</a> of the recommended daily value of vitamin A. Meats and other animal products can also provide a generous dose of vitamin A! Beef liver, for example, offers <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-a#TOC_TITLE_HDR_2" target="_blank" rel="noopener">713% of the daily value</a> for vitamin A in a single slice. A single hard-boiled egg will provide closer to 10% of the suggested daily intake, but this means that two eggs in the morning will get you 20% of the way there - it adds up over time! These dietary options are an excellent way to acquire the vitamin A that your body needs, but circumstances will occasionally prevent us from creating the right diet to get the job done. When that happens, it's time to consider taking a vitamin A supplement. <h2> </h2> <h2>What Are the Best Vitamin A Supplements?</h2> When choosing a supplement - any supplement, not just vitamin A - the first thing to know is that you shouldn't exceed your recommended daily value unless you've cleared it with your doctor. The daily value of vitamin A for men is 900 micrograms per day, while women should consume 700 micrograms. If a supplement will help you reach that goal, then go for it! One of the most popular vitamin A supplements is the <a href="https://www.amazon.com/Natures-Way-Vitamin-000-Softgels/dp/B00015XC1I" target="_blank" rel="noopener">Nature's Way</a> brand. These particular softgels contain 3,000 mcg per serving, so definitely discuss the potential benefits with your doctor first. <h2> </h2> <h2>A Parting Reminder</h2> Whether it's from a planned-out and well-balanced diet or a high-quality supplement, vitamin A is one of the most significant markers of good health that we can manage. If you or a loved one is dealing with the consequences of vitamin A deficiency, consider sharing this with them, doing more research and speaking with your doctor about using vitamin A to improve your health.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Vitamin-A.png</images> <url>https://topdoctormagazine.com/issues/where-vitamin-a-is-found/</url> </article> <article> <ID>26348</ID> <title>What High Protein Foods Should I Add to My Diet?</title> <publishDate>2022-09-24 03:18:20</publishDate> <description><div class="et_pb_section et_pb_section_346 et_section_regular" > <div class="et_pb_row et_pb_row_348"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_349 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_187 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_561 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_562 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_563 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_356 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The first thing that comes to mind when we talk about protein consumption is bodybuilders, as they constantly promote food supplements or drinks with high protein content to build muscles. But, contrary to popular belief, protein is not only good for building muscles. Protein is made up of amino acids that the body needs to repair hair, skin, muscles and bones. In addition, certain proteins are necessary for the body to produce the needed hormones that help the organs and cells communicate. That's why it is important to add foods high in protein to your diet, as they are beneficial to your overall health. <h2> </h2> <h2>What Is Protein?</h2> <a href="https://www.livescience.com/53044-protein.html" target="_blank" rel="noopener">Protein</a> is an essential macronutrient for building muscle mass that, when digested, protein breaks down into essential amino acids. Enzymes are also made up of proteins that make the chemical reaction and the hemoglobin that carries the oxygen in our blood. They are essential as we need to consume them through diet since our body cannot produce them. Protein is present in muscle, bones, hair and virtually every part of your body. <h2> </h2> <h2>What Happens to Your Body When Experiencing a Protein Deficiency?</h2> Our bodies cannot store protein, so we need to consume protein daily to avoid protein deficiency. A protein deficit can negatively affect the body in various ways, including muscle loss, fatigue and a weakened immune system. A lack of protein can also lead to hair loss and slowed down healing. People at a greater risk of protein deficiency are seniors aged 70 or above, who are having a hard time consuming meat products, and people who follow vegetarian or vegan diets and don't consume animal products. In severe cases, a protein deficiency can cause edema or fluid retention. If you think you may be experiencing a protein deficit, it's vital to see a doctor or registered dietitian for help. <h2> </h2> <h2>How Protein Benefits the Body</h2> Protein is an essential nutrient that your body needs for proper function. It is especially beneficial for athletes and people trying to lose weight, as it can help burn fat and build muscle. It also assists the healing process when you get an injury. <h2> </h2> <h2>What High-protein Foods Should I Add to My Diet?</h2> <h3>#1: Chicken</h3> Chicken is a fantastic, easy-to-cook source of protein. It also contains several essential vitamins and minerals, including B vitamins and iron. <h3>#2: Fish </h3> Fish such as salmon, cod and tuna are a healthy source of protein and omega-3 fatty acids, with countless benefits for the brain. For example, healthy unsaturated fats can lower beta-amyloid blood levels that form damaging clumps in the brain. <h3>#3: Eggs </h3> Eggs are a versatile and nutritious source of protein that's easy to absorb. Eggs are packed with selenium and vitamins B12 and A, and they also contain essential nutrients like choline, which helps improve memory. <h3>#4: Cottage Cheese</h3> Cottage cheese is low in fat and calories but high in protein. It also contains various nutrients such as calcium, phosphorus, selenium and vitamin B12. <h3>#5: Greek Yogurt </h3> Greek yogurt is high in protein and calcium, both of which are important for maintaining brain health. Adding these high-protein foods to your diet can help protect against Alzheimer's disease and keep your brain healthy. <h2> </h2> <h2>A Parting Reminder</h2> Adding protein to your diet is a fantastic way to lose weight and live a healthy lifestyle. For optimal results, it's best to consume a combination of lean animal protein and plant-based protein, coupled with a good amount of exercise to build the muscles. Anything in excess is bad for you, so avoid a very high protein diet if you don't want to strain your kidneys. Instead, you can incorporate these high-protein foods into your current diet or contact your local dietician to develop the best diet plan for you.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/High-Protein-Foods.png</images> <url>https://topdoctormagazine.com/issues/what-high-protein-foods-should-i-add-to-my-diet/</url> </article> <article> <ID>26190</ID> <title>A Green Mediterranean Diet May Positively Impact Your Health and the Planet</title> <publishDate>2022-09-23 13:21:47</publishDate> <description><div class="et_pb_section et_pb_section_347 et_section_regular" > <div class="et_pb_row et_pb_row_349"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_350 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_188 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_564 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_565 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_566 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_357 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The traditional Mediterranean diet is often lauded for its health benefits. But did you know that this way of eating can also be good for the planet?  A 'green' version of the Mediterranean diet—one that includes plenty of plant-based foods and fewer animal products—can help reduce greenhouse gas emissions while still providing all the health benefits associated with the Mediterranean diet.  So, what exactly is a green Mediterranean diet? Essentially, it is a more plant-based version of the traditional Mediterranean diet, which has been shown to protect against heart disease, cancer and other chronic diseases. The green version of this diet includes plenty of fruits, vegetables, whole grains, beans and nuts. <h2></h2> <h2>The Health Benefits of a Green Mediterranean Diet </h2> The health benefits of the Mediterranean diet are well-established. This way of eating has been linked with a lower risk of heart disease, stroke, cancer and other chronic conditions.  <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4830057/" target="_blank" rel="noopener">Researchers</a> found that people who followed a Mediterranean diet had a lower risk of dying from any cause over 12 years compared to those who didn't follow this diet.  <a href="https://heart.bmj.com/content/107/13/1054" target="_blank" rel="noopener">New studies</a> suggest that a green version of the Mediterranean diet may offer even more health benefits, including cardiovascular health, gut health and protection from brain atrophy. The green Mediterranean version includes more vegetables, fruits, nuts and legumes while focusing less on meat and dairy.  The health benefits of a green Mediterranean diet are supposedly linked to the high intake of polyphenols. These plant-based compounds have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/" target="_blank" rel="noopener">antioxidant and anti-inflammatory properties</a> and have been linked with a lower risk of chronic diseases like heart disease and cancer.   In addition, following a green Mediterranean diet may also be good for the planet. Sustainable seafood options, for example, help preserve ocean resources, and eating locally grown produce reduces your carbon footprint. <h2></h2> <h2>Foods in a Green Mediterranean Diet</h2> If you're interested in trying a green Mediterranean diet, there are many delicious recipes to choose from. Start by incorporating more plant-based foods into your meals, such as plant-based foods rich in vegetables, fruits, whole grains and olive oil. The diet also includes nuts such as almonds, walnuts and hazelnuts.  Some of the best foods to incorporate into this diet are: <ul> <li style="font-weight: 400;" aria-level="1">Fruits: apples, oranges, pears, peaches;</li> <li style="font-weight: 400;" aria-level="1">Vegetables: broccoli, cauliflower;</li> <li style="font-weight: 400;" aria-level="1">Grains: brown rice; </li> <li style="font-weight: 400;" aria-level="1">Nuts: almonds; </li> <li style="font-weight: 400;" aria-level="1">Oils: olive oil. </li> </ul> <h2></h2> <h2>Environmental Impact of a Green Mediterranean Diet </h2> A <a href="https://www.foodsystemprimer.org/food-production/food-and-climate-change/" target="_blank" rel="noopener">growing body of research</a> shows that what we eat can significantly impact climate change.  The traditional Mediterranean diet is already considered environmentally friendly because it includes lots of locally grown fruits and vegetables and relies on olive oil as its primary source of fat. However, we could make this way of eating even more sustainable by including more plant-based foods and fewer animal-based products.  A green Mediterranean diet, in particular, is beneficial for both human health and the environment. There are several reasons why the Mediterranean diet is so beneficial for the environment. First, the diet is based on whole, unprocessed foods, typically grown locally, which reduces the need for long-distance transportation and greenhouse gas emissions. Second, the diet emphasizes plant-based foods with a lower carbon footprint than animal-based foods.  A Mediterranean diet is also relatively <a href="https://ehjournal.biomedcentral.com/articles/10.1186/1476-069X-12-118">low in meat consumption</a> compared to the standard western diet. This has a lower impact on the environment because meat production requires more resources than plants, and raising animals for food emits greenhouse gasses. <h2></h2> <h2>A Parting Reminder</h2> The climate crisis is one of the most pressing issues of our time, and it's essential to find ways to reduce our impact on the planet. One way to do this is by changing our diets. So, if you're looking to improve your health and do your part for the planet, a green Mediterranean diet is a perfect place to start!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Green-Mediterranean-Diet.png</images> <url>https://topdoctormagazine.com/issues/a-green-mediterranean-diet-may-positively-impact-your-health-and-the-planet/</url> </article> <article> <ID>26181</ID> <title>Is There Such a Thing As Having Too Much Sex?</title> <publishDate>2022-09-22 13:12:29</publishDate> <description><div class="et_pb_section et_pb_section_348 et_section_regular" > <div class="et_pb_row et_pb_row_350"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_351 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_189 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_567 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_568 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_569 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_358 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Romantic life is a healthy, fun and intimate part of any relationship and one of the best possible <a href="https://www.sdrelationshipplace.com/4-ways-a-healthy-sex-life-supports-good-mental-health/#:~:text=Sex%20boosts%20serotonin%2C%20which%20helps,soothed%20from%20stress%20and%20anxiety.&amp;text=A%20lack%20of%20sex%20can,worth%20and%20confidence%20to%20plummet." target="_blank" rel="noopener">boosts to your emotional, mental and physical health</a>. But is it possible to have too much sex? This is an important question that deserves to be addressed in terms of physical health, emotional maturity and mental wellbeing. So, what does the research say when it comes to having 'too much sex? <h2> </h2> <h2>Is It Even Possible to Have Too Much Sex?</h2> It might not be a simple cut-and-dry answer at first, but the truth is, it depends. As you consider the question of having too much sex in light of your own life, ask yourself what values and uses of your time are most important to you. If you spend an excessive amount of time thinking about sex, you can throw off the balance of your life. If such daydreaming distracts you from work or your ability to engage in your hobbies, you might be dealing with an early sign of <a href="https://www.webmd.com/mental-health/signs-sex-addict" target="_blank" rel="noopener">sex addiction</a>. Even if sex addiction is not on the table, you should still consider whether or not you're having too much sex. You don't need to be experiencing physical health problems for sex to be getting in the way of your highest quality of life. Instead, consider the most important people, organizations and events to you. Is your relationship with sex preventing you from pursuing those opportunities? If so, cutting back on sex and freeing up time and mental energy to invest in your friends, family and hobbies can greatly <a href="https://familydoctor.org/health-benefits-good-sex-life/" target="_blank" rel="noopener">benefit your emotional health and overall quality of life</a>. <h2> </h2> <h2>How Can I Tell If I'm Having Too Much Sex?</h2> Several physical indicators help answer this question. Both men and women can develop <a href="https://www.forhims.com/blog/is-it-bad-to-have-sex-every-day#:~:text=No.,lead%20to%20certain%20physical%20issues" target="_blank" rel="noopener">soreness in the pelvic region</a> as a result of excessive sexual activity. Excessive friction can also lead to skin irritation for both men and women, thus providing an opportunity to ask yourself whether you should take a break. Other <a href="https://www.healthline.com/health/healthy-sex/too-much-sex#signs-it-may-be-too-much" target="_blank" rel="noopener">physical indicators</a> that you might be overdoing it include pain during intercourse, urinary tract infections in women and neck pain resulting from too much strain. If the amount of sexual activity doesn't leave time in your schedule to take care of yourself, your problem will only get bigger as time goes on. Additionally, using sex as a coping mechanism to avoid difficult tasks or conversations is a good sign that it's time to slow down and make more responsible choices. <h2> </h2> <h2>What Can I Do to Help Myself and My Partner?</h2> If these symptoms of excessive sexual intercourse haven't raised any alarm bells, then great! Maintain the frequency that you and your partner find most comfortable, but keep in mind a few tricks for making regular sex pleasant and healthy. First, arrange your diet around high-nutrient foods that will increase your sexual desire and boost your mood, such as <a href="https://www.hamiltonhealthcenter.com/top-sexual-health-tips/" target="_blank" rel="noopener">oranges, grapefruit, almonds, cashews, salmon and kale</a>. In addition to dietary changes, alterations to your exercise habits have the potential to boost your sex drive. Exercise, in general, will improve your cardiovascular health and stamina, but <a href="https://www.health.harvard.edu/staying-healthy/11-ways-to-help-yourself-to-a-better-sex-life" target="_blank" rel="noopener">Kegels</a> especially will strengthen the muscles of your pelvic floor and intensify sexual response. Your emotional intimacy with your partner also plays a vital role in the quality of your sex life. If you and your partner can maintain openness and honesty in your conversations about the sexual dimension of your relationship, you will build a <a href="https://www.hamiltonhealthcenter.com/top-sexual-health-tips/" target="_blank" rel="noopener">foundation of trust</a>, which is imperative for communicating your needs to each other. If, for example, one of you feels that you have sex too frequently, the trust that you've built will make it easier to work together and find a solution. <h2> </h2> <h2>A Parting Reminder</h2> You owe it to yourself and your partner to assess the place sex has in your lives. If you're experiencing consequences to your physical or mental health, it might be time to hold off. Don't be afraid to have difficult conversations and make an honest assessment of the situation!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Having-Too-Much-Sex.png</images> <url>https://topdoctormagazine.com/issues/is-there-such-a-thing-as-having-too-much-sex/</url> </article> <article> <ID>26173</ID> <title>Genetics and Your Health</title> <publishDate>2022-09-21 12:51:54</publishDate> <description><div class="et_pb_section et_pb_section_349 et_section_regular" > <div class="et_pb_row et_pb_row_351"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_352 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_190 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_570 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_571 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_572 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_359 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Have you ever thought about your predisposition to certain diseases based on your family's medical history? Some people may think that your chances of getting diseases or conditions are entirely up to lifestyle and fate. However, a significant portion of a person's predisposition to certain medical conditions and diseases comes from genetics. <h2> </h2> <h2>What is Genetics? </h2> Before we get into the nitty-gritty of how genetics determine some aspects of your health, let's first look at what genetics really are. Genetics is the <a href="https://www.nigms.nih.gov/education/fact-sheets/Pages/genetics.aspx" target="_blank" rel="noopener">study of genes and heredity</a>, which is how a person's unique traits are passed onto them from their parents. A gene is <a href="https://www.nigms.nih.gov/education/fact-sheets/Pages/genetics.aspx" target="_blank" rel="noopener">a blueprint for building molecules</a> to ensure that your body functions properly. <a href="https://www.gen.cam.ac.uk/undergraduate/whygenetics" target="_blank" rel="noopener">Geneticists have discovered</a> that we can learn a lot about people from genetics and utilize this information to further medical research and development. Genetics <a href="https://www.gen.cam.ac.uk/undergraduate/whygenetics" target="_blank" rel="noopener">impacts a broad spectrum of scientific research</a> and can be utilized to influence your everyday life. <h2> </h2> <h2>How Genetics Can Affect Your Health </h2> Although several factors go into developing certain diseases, such as lifestyle and exposure to disease-causing substances, <a href="https://www.ncbi.nlm.nih.gov/books/NBK19932/" target="_blank" rel="noopener">your family history</a> plays one of the most prominent roles as a risk factor. <a href="https://www.ncbi.nlm.nih.gov/books/NBK19932/" target="_blank" rel="noopener">Diseases</a> such as cardiovascular disease, psychiatric illnesses, cancer, autoimmune disorders and diabetes can be passed down to you from your parents and their genes. Therefore, being aware of your family's medical history and propensity toward certain diseases is valuable for taking control of your health. When a new human life is formed, the fetus has a <a href="https://www.ncbi.nlm.nih.gov/books/NBK19932/" target="_blank" rel="noopener">complete set of genes from both the mother and the father</a>. This is why knowing your family's medical history can help you better understand your own health. Being aware of your genes and family history can help you pick up on genetic predispositions. Having a <a href="https://medlineplus.gov/genetics/understanding/mutationsanddisorders/predisposition/" target="_blank" rel="noopener">genetic predisposition</a>, also called genetic susceptibility, means you have an <a href="https://medlineplus.gov/genetics/understanding/mutationsanddisorders/predisposition/" target="_blank" rel="noopener">increased likelihood</a> of developing specific diseases based on your unique genetic makeup. If you know you have a genetic predisposition toward a particular disease, you can take better precautions and stay on top of your health. Regularly meeting with your doctor as a part of preventative healthcare is a great way to utilize your genetic knowledge to your advantage. This is one of the many reasons why the study of genetics can be so valuable: having a better understanding of genetics plays a vital role in <a href="https://www.cdc.gov/genomics/about/basics.htm" target="_blank" rel="noopener">developing better ways to prevent and treat diseases</a>. <h2> </h2> <h2>Genetics and Lifestyle </h2> Having a genetic predisposition toward disease is not the only way to develop diseases. Although genes make a large contribution, <a href="https://medlineplus.gov/genetics/understanding/mutationsanddisorders/predisposition/" target="_blank" rel="noopener">lifestyle and environment</a> may make you more susceptible to disease. Diseases caused by multiple factors are called <a href="https://medlineplus.gov/genetics/understanding/mutationsanddisorders/predisposition/" target="_blank" rel="noopener">multifactorial diseases</a>. However, genetic susceptibility does not necessarily guarantee that you'll develop a disease. This is one of the reasons why proactively taking care of your health through regular exercise, healthful nutrition and annual doctor visits can have lasting benefits. Even if your family history indicates that cancer or diabetes runs in your family, you can prevent and even break the cycle. <a href="https://www.webmd.com/healthy-aging/features/genes-or-lifestyle#:~:text=Even%20if%20a%20condition%20like,says%20cardiologist%20Donald%20Lloyd%2DJones." target="_blank" rel="noopener">Exercising and weight management</a> can make a significant difference in several diseases, even if they are often passed down genetically. Although starting as early as possible is always best, <a href="https://www.webmd.com/healthy-aging/features/genes-or-lifestyle#:~:text=Even%20if%20a%20condition%20like,says%20cardiologist%20Donald%20Lloyd%2DJones." target="_blank" rel="noopener">research shows</a> that turning your health around even in your 60s and 70s has major health benefits, so start wherever you are right now! <h2> </h2> <h2>A Parting Reminder </h2> Although you can't alter your genetics, you can take wise, preventative steps to benefit your health. You can start by documenting your family's medical history and see how far back you're able to go. This approach may help you realize whether you have a genetic predisposition towards a specific disease. Also, sharing this information with your doctor will help them better personalize your care and look out for certain diseases early on. Genes play a large role in your likelihood of developing some diseases like cancer and cardiovascular disease; however, other factors like lifestyle and environment are as significant as genetics. Ensuring that you're eating a healthy, balanced diet, exercising regularly and having annual check-ups with your primary care doctor are great ways to start taking control of your health!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Genetics-and-Your-Health.png</images> <url>https://topdoctormagazine.com/issues/genetics-and-your-health/</url> </article> <article> <ID>26159</ID> <title>Sound/Music Therapy</title> <publishDate>2022-09-20 10:50:50</publishDate> <description><div class="et_pb_section et_pb_section_350 et_section_regular" > <div class="et_pb_row et_pb_row_352"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_353 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_191 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_573 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_574 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_575 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_360 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Have you ever thought about whether sounds or music could aid in healing your body? Sound therapy is an effective and increasingly popular way to improve overall health and well-being. From sound baths to music therapy, there are many ways to use sound for its healing properties. Sound therapy can reduce anxiety, improve sleep quality and manage pain when used to its full potential. As a result, hospitals and other healthcare settings are increasing their use of sound therapy to support patients during their recovery. The history of sound and music therapy dates back thousands of years, when ancient cultures used music and sound for healing purposes. Today, sound therapy is regaining its pristine popularity as a complementary and alternative medicine (CAM) approach. There are many different types of sound therapy, each with its unique benefits. <h2> </h2> <h2>Binaural Beats</h2> Binaural beats are your brain's illusive perception of two different frequencies being played in each ear, thus creating a third frequency in the middle of the two. For example, if the left ear picks up a tone at 210 Hz and the right ear picks up a tone at 200 Hz, the binaural beat is 10 Hz, the difference between the two frequencies. The binaural pulse is an illusion created by your brain rather than an actual audible sound heard by your ears. The pulsing tone perceived by your brain causes your brainwaves to synchronize with the tone's frequency, an effect called brainwave entrainment. The effects of this therapy are still not fully understood, but decades of research have uncovered several benefits, such as stress relief, sleep disorder amelioration and focus improvements. Binaural beats are often used for meditation or relaxation, but they have also been found to help with insomnia, anxiety and PTSD. In addition, the <a href="https://pubmed.ncbi.nlm.nih.gov/26612201/" target="_blank" rel="noopener">40 Hz or gamma wave binaural beat</a> has been shown to promote focus and concentration alongside improvements in memory. Subjects were shown to have improvements after even just 3 minutes of exposure. <h2> </h2> <h2>Sound Baths</h2> A sound bath is a type of therapy that uses sound to heal the body, mind and soul. It's a relaxing session where you lie down on your back and listen to sounds from bells, gongs, singing bowls and other instruments for about an hour, typically after a yoga session or as a one-time event. Singing bowls for sound baths use vibrational frequencies to promote healing. The bowls are made of metal or crystal, producing a resonant sound when struck with a mallet. The sound waves produced by the bowl can help the body relax and rejuvenate. Sound baths are gaining popularity as a way to relax and de-stress, as they help promote relaxation and stress relief. A 2020 <a href="https://pubmed.ncbi.nlm.nih.gov/32507429/" target="_blank" rel="noopener">research review</a> reiterated the positive effects but cautioned about the small number of studies on sound baths and their potential risk of methodological bias. <h2> </h2> <h2>Music Therapy</h2> Another popular type of sound therapy is music therapy, which people use to help their bodies heal from physical, emotional and mental traumas. Music therapy uses multiple techniques to achieve its benefits. These include listening to music, playing instruments and singing. The therapist will work with the patient to find the best approach for their needs. Music is beneficial for reducing stress, improving moods and helping people cope with anxiety and depression. A <a href="https://www.mcgill.ca/newsroom/channels/news/major-health-benefits-music-uncovered-225589" target="_blank" rel="noopener">study</a> from Mcgill University has shown that listening to music was more effective than taking prescription drugs in reducing anxiety before surgery. Music is also beneficial for those who are ill or recovering from surgery by reducing pain, anxiety and stress and promoting healthy recovery. A <a href="https://www.medicalnewstoday.com/articles/298069#Music-reduced-pain,-anxiety-after-surgery" target="_blank" rel="noopener">study</a> from Brunel University in London has shown that music therapy can reduce both pain and anxiety in patients recovering from surgery. Music therapy can be a salutary avenue for people struggling with addiction. <a href="https://www.cochrane.org/CD012576/ADDICTN_music-therapy-people-substance-use-disorder" target="_blank" rel="noopener">Studies</a> have shown that music therapy help reduce cravings and withdrawal symptoms in people trying to quit drugs or alcohol. Music therapy also helps people struggling with addiction by providing a positive outlet for emotions and helping them to cope with stress. It is the ideal channel for expressing feelings and achieving more profound levels of relaxation. The benefits of music therapy break the barriers of age. <a href="https://www.medicalnewstoday.com/articles/301680" target="_blank" rel="noopener">Research</a> has shown that singing is better for calming babies down than talking. Babies are more relaxed and engaged when they hear their parents sing rather than talk. Singing also helps them develop their language skills and their ability to understand music and rhythm. <h2> </h2> <h2>A Parting Reminder</h2> If you're looking for a natural way to reduce stress and promote healing, sound therapy may be right for you. And if you're wondering where to start, there are plenty of binaural beats available on the Internet that might resonate with you. However, it is best to look for qualified, professional music therapists for sound baths and music therapy. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/SoundMusic-Therapy.png</images> <url>https://topdoctormagazine.com/issues/sound-music-therapy/</url> </article> <article> <ID>26157</ID> <title>Is Mental Healthcare Less Accessible to Marginalized Communities?</title> <publishDate>2022-09-20 10:42:45</publishDate> <description><div class="et_pb_section et_pb_section_351 et_section_regular" > <div class="et_pb_row et_pb_row_353"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_354 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_192 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_576 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_577 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_578 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_361 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Mental health is increasingly becoming a fundamental element of healthcare for all. But accessibility is a challenge the healthcare community is struggling to resolve. While some groups can take advantage of mental healthcare, marginalized communities have less access to it, thus worsening outcomes for those who have mental illnesses. Due to a lack of accessibility, Hispanic or Black Americans who live in historically marginalized communities cannot treat their mental illnesses as other Americans. &nbsp; <h2>How Mental Health Affects the Marginalized</h2> Unsurprisingly, mental health affects marginalized communities as well as those who aren't marginalized. But those mental health illnesses are usually <a href="https://www.medicalnewstoday.com/articles/why-mental-healthcare-is-less-accessible-to-marginalized-communities" target="_blank" rel="noopener">less common but more severe</a> in historically marginalized communities. For black and Hispanic Americans, this means that they are <a href="https://www.medicalnewstoday.com/articles/why-mental-healthcare-is-less-accessible-to-marginalized-communities" target="_blank" rel="noopener">less likely to suffer from depression</a> than white Americans, but when they do, it is worse. Such severe mental illnesses are highly debilitating and require treatment from professionals. Yet, despite the unequal outcomes for those suffering from mental illnesses in marginalized communities, access to mental healthcare does not reflect this reality. &nbsp; <h2>The Barriers to Mental Healthcare for the Marginalized </h2> Mental healthcare provision is uncommon for marginalized communities. Several factors contribute to this lack of access, but one of the largest is the lack of utilization by marginalized communities. In 2015, <a href="https://www.medicalnewstoday.com/articles/why-mental-healthcare-is-less-accessible-to-marginalized-communities" target="_blank" rel="noopener">researchers</a> found that 48% of white adults suffering from mental illnesses used mental healthcare while only 31% of black and Hispanic adults did the same. White Americans are more likely to receive treatment for their mental illnesses when compared to their black and Hispanic counterparts. Additionally, men and women from marginalized communities can face stigma for their illnesses or even prejudice, reducing their access to mental healthcare. Like many suffering from mental illnesses, those from marginalized communities can experience the <a href="https://www.pharmacytoday.org/article/S1042-0991(21)00476-X/fulltext" target="_blank" rel="noopener">stigma and shame</a> that often accompany mental illness. By being from a marginalized community, it's possible for them to also suffer from <a href="https://www.pharmacytoday.org/article/S1042-0991(21)00476-X/fulltext" target="_blank" rel="noopener">racism, homophobia and other forms of bias</a> that may reduce their access to healthcare. Such pressures vary from one marginalized community to another as pressures and stigmas can also be applied inside the community. For example, Asian Americans are less likely to engage in mental health services due to cultural pressure within their communities that considers the acknowledgment of mental illness <a href="https://www.pharmacytoday.org/article/S1042-0991(21)00476-X/fulltext" target="_blank" rel="noopener">taboo</a>. Likewise, Middle Eastern Americans are more likely to receive stigma from other Americans but typically do not seek help from mental healthcare because they seek that assistance <a href="https://www.pharmacytoday.org/article/S1042-0991(21)00476-X/fulltext" target="_blank" rel="noopener">within their own families and communities. </a> The economic element can prevent equal access to healthcare for the marginalized as well. Unfortunately, there is an overlap between the socially marginalized communities in America and the lack of adequate <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011222/" target="_blank" rel="noopener">health insurance coverage</a>. As a result of less coverage, marginalized communities often have less access to what is often a costly service. This can be a significant barrier to preventing the marginalized from receiving needed assistance and care. &nbsp; <h2>How the Healthcare Industry Can Remove Barriers </h2> The barriers to receiving adequate and equal access to mental healthcare for marginalized communities are significant. Therefore, the healthcare industry has to step up to the plate to make a dent in the wall that prevents care from being accessible to those who need it. Luckily, there are several areas for improvement that the healthcare industry is quickly becoming aware of. According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192088/" target="_blank" rel="noopener">study</a> from the National Library of Medicine, researchers recommend that providers combat these barriers by improving training and education, clinical infrastructure and developing multidisciplinary teams to understand, prepare for and combat barriers preventing accessibility for the marginalized. By implementing these changes, providers will help make mental healthcare more accessible for the marginalized and improve the quality of their care. &nbsp; <h2>A Parting Reminder</h2> Mental healthcare is much less accessible than it should be for marginalized communities. Luckily, these barriers are not insurmountable, as healthcare providers can effectively overcome them by instituting changes designed to improve accessibility. By doing so, providers will create a more equitable world with equal access to mental healthcare for individuals from all communities. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Mental-Healthcare.png</images> <url>https://topdoctormagazine.com/issues/is-mental-healthcare-less-accessible-to-marginalized-communities/</url> </article> <article> <ID>26150</ID> <title>Long-Term Effects of Tanning Beds</title> <publishDate>2022-09-19 08:56:25</publishDate> <description><div class="et_pb_section et_pb_section_352 et_section_regular" > <div class="et_pb_row et_pb_row_354"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_355 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_193 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_579 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_580 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_581 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_362 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Sometimes, achieving that most wanted look requires a visit to the tanning salon. And although the majority of people know the dangers of tanning, either indoors or outdoors, they still keep doing it. Therefore, people need to inform themselves and understand the dangers and long-term effects of tanning in tanning beds.  <h2></h2> <h2>Tanning Beds Health Risks</h2> No type of tanning is safe or healthy. By getting tanned, your skin becomes damaged, which is when the risks associated with skin damage start to appear or increase.   The fact that tanning beds pose a substantial risk for your skin health has been known and public for a long time. It doesn't matter the type of skin you have, your age or the intensity of the tan. Your skin still becomes damaged, and you are only putting yourself at significant risk.  <h3></h3> <h3>#1: Are Tanning Beds Bad for Tattoos?</h3> If you just got a tattoo or have one that is not fully healed, you have to stay away from tanning beds. Tanning a fresh tattoo can cause more damage and lengthen the tattoo's healing process. Also, it can cause the color of the tattoo to fade away.   Cover the tattoo with a piece of material if you really can't stay away from the tanning bed. You can also apply sunscreen over the tattoo for better coverage and protection.  <h3></h3> <h3>#2: Will Tanning Beds Lighten Your Hair?</h3> Indeed, a tanning bed will lighten your hair color. This happens because the lamps used to tan your skin emit artificial UV radiation. As this radiation darkens your skin color, it also lightens your hair.   The effects differ from one skin and hair type to another. While skin is made out of living tissue cells, hair is made out of dead tissue. As a result, UV radiation breaks the pigment in the hair, thus lightening its color.  <h3></h3> <h3>#3: Why are Tanning Beds Worse Than Outdoor Tanning?</h3> Tanning beds are considered more harmful than outdoor tanning. People tend to pick tanning beds over outdoor tanning because the time invested in the tanning process is much shorter, although the risks are more significant. No tanning type is healthy, although outdoor tanning brings fewer risks than tanning beds. Tanning beds produce 100 times more UV radiation levels than outdoor tanning. The risks of tanning grow exponentially after a day on the beach, so the levels skyrocket when talking about tanning beds.  <h3></h3> <h3>#4: Premature Aging</h3> Since tanning damages skin cells, premature aging becomes more pronounced, especially over the face area. There are two primary UV rays used in tanning beds:  <ul> <li style="font-weight: 400;" aria-level="1">UVA has a longer wavelength and is associated with skin aging.</li> <li style="font-weight: 400;" aria-level="1">With its shorter wavelength, UVB is associated with skin burning and tanning.</li> </ul> The difference between the two is that UVB rays cause faster tanning while UVA needs more prolonged exposure to very high levels so that the results can show. Certain tanning beds use mainly UVA rays, which, unfortunately, infiltrate more profoundly into the skin and cause devastating effects on the skin cells, such as melanoma and other types of skin cancer. Also, because UV exposure causes your skin to dry up, you will become more susceptible to acne breakouts. <h3></h3> <h3>#5: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913608/" target="_blank" rel="noopener">Do Tanning Beds Cause Cancer?</a></h3> Tanning beds increase the risks of developing skin cancer, including melanoma, basal cell carcinoma and squamous cell carcinoma.   You don't need to be exposed to tanning beds for a long while for these risks to become hazardous. The damage appears even after the first tanning session. And with each session, the damage accumulates, so the damaged cells grow out of control. You may also be putting yourself at risk of developing ocular melanoma, cataracts and other diseases that may leave you blind.   If you find that your family has a history of skin cancer, the risks may be higher for you. Many cases of melanoma, which is the most dangerous type of skin cancer, are linked to regular tanning, especially in tanning beds.  <h2></h2> <h2>Myths about Tanning Beds</h2> There are numerous myths regarding tanning beds. One of the most popular is that tanning beds will whiten your teeth, which is entirely false. You may get this impression because your teeth appear whiter as your skin becomes darker. Yet, this is only an illusion.   Another popular myth is that indoor tanning is safer than outdoor tanning. But the reality is quite the opposite. Tanning beds use much higher UV lights that penetrate your skin and add to the damage with every use. As a result, tanning beds are more dangerous than sun tanning.   These myths have appeared only to give bed tanning a better reputation and an excuse to use. But never underestimate the scientist's words and research. Any type of tanning is dangerous, mainly indoor tanning.   You can always pick a healthier alternative, such as spray tanning. Spray tanning does not expose you to dangerous rays such as UV and will instantly give you a look and glow of your choice!  <h2></h2> <h2>A Parting Reminder</h2> Tanning beds are hazardous to your health, so don't let anyone change your belief. Premature aging and various skin diseases are a very high price to pay for such a small thing. Remember, a natural tan is always the healthiest choice if you want your skin to be one with the summer!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Tanning-Beds.png</images> <url>https://topdoctormagazine.com/issues/long-term-effects-of-tanning-beds/</url> </article> <article> <ID>26142</ID> <title>The Benefits of Ice Baths</title> <publishDate>2022-09-18 08:27:26</publishDate> <description><div class="et_pb_section et_pb_section_353 et_section_regular" > <div class="et_pb_row et_pb_row_355"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_356 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_194 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_582 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_583 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_584 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_363 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Ice baths, also known as cold-water immersion, have become quite popular among athletes and fitness enthusiasts. You may have watched videos of athletes submerging into massive tubs or barrels filled to the brim with ice-cold water. It may seem odd or even unbearable for you, but ice baths bring many health benefits, especially after intense workouts, and they’re not just for professional athletes! <h2> </h2> <h2>Ice Baths and Their Health Benefits</h2> Ice baths represent the practice of entering a tub filled with freezing water (i.e., 50-59 F) for about 10 to 15 minutes. Usually, such baths are taken after intense exercise sessions or sports competitions that require the overwork of the muscles. They are believed to reduce muscle pain and soreness, commonly occurring after consuming workouts. <h3> </h3> <h3>Ice Baths May Boost the Immune System</h3> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034215/" target="_blank" rel="noopener">One study</a> indicated that ice baths, combined with meditation and different breathing techniques, may strengthen the immune system. The study participants, who were all exposed to bacterial infections, showed fewer symptoms after experiencing an ice bath. Although the researchers note that deep breathing played a significant role in the experiment, the technique only worked if paired with ice baths or cold exposure. <h3> </h3> <h3>Ice Baths Diminish Muscle Soreness</h3> <a href="https://pubmed.ncbi.nlm.nih.gov/28177718/" target="_blank" rel="noopener">Another study</a> showed that ice baths are the perfect combatant against muscle soreness by reducing inflammation in just 15 minutes! The participants were asked to rest in water at 50 F for 10 to 15 minutes. Researchers concluded that the practice reduces muscle soreness more effectively than just waiting it out. <h3> </h3> <h3>Ice Baths Improve Recovery from Intense Training</h3> For athletes, ice baths are nothing out of the ordinary. <a href="https://pubmed.ncbi.nlm.nih.gov/24626137/" target="_blank" rel="noopener">Studies</a> show that ice baths can boost the recovery of different injuries resulting from high-intensity training. Athletes like boxers and MMA fighters benefit most from ice baths, reporting less soreness and inflammation after injuries, training and intense competitions. Not only do athletes benefit from improved recovery, but also gym members. If you are sore after an intense workout, try taking an ice bath. You will experience its benefits in no time! <h3> </h3> <h3>Ice Baths Can Reduce Cardiac Stress</h3> Cardiac stress, a part of every athlete's life, increases exponentially if the environment is scorching hot because the athletes already overheat during training. Ice baths can ease your cardiac stress after training or competitions, especially in the heat, as <a href="https://pubmed.ncbi.nlm.nih.gov/31343603/" target="_blank" rel="noopener">studies</a> show that ice baths reduce participants' heart rate after long training sessions. <h3> </h3> <h3>Improve Recovery from Cardio</h3> <a href="https://pubmed.ncbi.nlm.nih.gov/24626137/" target="_blank" rel="noopener">One study</a> showed that after a 20 minutes session of intense cardio, athletes recovered faster if they took an ice bath in the 15-minute break between sessions. In addition, the study compared results from athletes that took ice baths and those that didn't. Not only did the athletes perform better after the ice baths, but they recovered faster from exhaustion. <h2> </h2> <h2>Answering Questions about Ice Baths</h2> It is natural to have questions before starting any practice, and it's no different for ice baths. Many people online are looking to solve questions such as: <h3> </h3> <h3>Do Ice Baths Help Sunburns?</h3> Ice baths can <a href="https://www.sedermatologyspecialists.com/blog/4-tips-for-healing-your-sunburn" target="_blank" rel="noopener">indeed help heal sunburns</a>. This is because the cool water used in ice baths helps decrease the inflammation caused by a sunburn. Some people do not want to take anti-inflammatory medicine, and for them, ice baths are an excellent solution! Not only will ice baths encourage the process of healing, but they will also keep you cool and fresh! <h3> </h3> <h3>Can Ice Baths Help Lose Weight?</h3> Practicing ice baths can <a href="https://www.firstpost.com/health/do-ice-baths-help-in-muscle-recovery-and-weight-loss-7748911.html" target="_blank" rel="noopener">activate</a> the brown adipose, primarily located around your neck and collar bones. When activated, it releases different hormones responsible for burning the fats that gather around your waist and thighs, and, as a result, it can help you lose weight. <h3> </h3> <h3>How to Prepare Your Ice Bath</h3> There are a few requirements to remember before preparing your ice bath, starting with the temperature, which must be around 50-59 F or 10-15 C. Also, keep an eye on the time spent in the ice bath, as spending too much time in an ice bath can have adverse consequences. You should not spend more than 10-15 minutes in an ice bath. Finally, before entering the ice bath, you must make yourself comfortable with the water. Begin with your feet, then legs, chest, and so on. <h2> </h2> <h2>A Parting Reminder</h2> Keep in mind that an ice bath may not be for everyone. Many studies point out that the benefits are more valuable for athletes than the general population. If you want to use ice baths to recover from athletic injuries or intense training sessions, always look out for the temperature of the water and the time spent in it.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Ice-bath.png</images> <url>https://topdoctormagazine.com/issues/the-benefits-of-ice-baths/</url> </article> <article> <ID>20075</ID> <title>How Can Life Experiences Shape Food Preferences?</title> <publishDate>2022-09-13 09:23:04</publishDate> <description><div class="et_pb_section et_pb_section_354 et_section_regular" > <div class="et_pb_row et_pb_row_356"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_357 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_195 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_585 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_586 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_587 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_364 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The food we eat is one of the most important things that affect our health and quality of life, which is why it is essential to explore what drives our food choices and why we make the choices we do. Many factors influence our tastes and preferences. Culture, religion, what we were taught when we were younger and even the country where you live can impact your food preferences. <h2> </h2> <h2>Genetic Influence on Food Preferences</h2> It is important to keep in mind that many factors influence what kind of food we like, and some are more important than others. People tend to have food preferences based on their biology (e.g., inborn feelings and tastes) because they can't control these factors. For example, kids grow up with an innate idea about their food preferences, which often comes from their parents' tastes. There are also <a href="https://academic.oup.com/ajcn/article/90/3/707S/4597118" target="_blank" rel="noopener">evolutionary reasons</a> that influence our food preferences. If your ancestors ate a particular type of food, your body might have developed specific tastes that make you want to eat that same food. For example, if your ancestors were hunter-gatherers, you're probably on team meat. On the other hand, if your ancestors were primarily farmers, you might prefer grains and vegetables. <h2> </h2> <h2>Economic Factors</h2> <a href="https://www.jstor.org/stable/24461733" target="_blank" rel="noopener">Economic factors</a> can affect your food preferences. Often, food choices depend on food affordability and availability in your living area. Income fluctuations can also change your preferences. In the consumption process, people pay attention not only to the available food type and its taste but also to prices. Thus, economic factors influence consumer preferences. For example, when an individual's increased earnings allow for a better quality of living, such as healthier restaurant choices or more expensive products, they tend to be more careful in choosing food items. Preference for organically grown produce is a good example of the effect of economic factors on consumer preferences. <h2> </h2> <h2>Cultural and Religious Experiences</h2> <a href="https://www.wathi.org/food-identity-of-culture-and-religion-researchgate/" target="_blank" rel="noopener">Cultural and religious beliefs</a> influence food consumption and preferences as well. For example, followers of Judaism eat kosher food. Followers of Islam only consume halal foods to be able to obey their faith, which restricts them from eating food such as pork. People who are vegan or vegetarian do not consume any animal products such as meat or dairy products. Vegans also avoid eating food produced by animals, such as honey. Many cultures have their own set of food preferences. For example, in most Southeast Asian countries, every meal is prepared with rice. In other countries, especially in Europe, people prefer to eat their meals with bread. Food preferences can also be influenced by advertising, which often promotes certain foods while discouraging others. This diet culture is especially prominent in North America, where many people are targeted with advertisements for highly-processed and sugary foods. Places with a strong influence from a long-established culture still prefer traditional food over the more popular processed foods. Some cultures have a high-fat diet, such as the Inuit in North America and the Maasai in Africa. Other cultures have a very low-fat diet, such as that of the Okinawans, who consume a lot of vegetables and root crops. <h2> </h2> <h2>A Parting Reminder</h2> Several factors can affect our food preferences, including life experiences. Some tastes may be acquired through exposure to certain foods, while others respond to certain dishes' positive or negative experiences. Our environment and culture can also play a role in shaping our tastes. Ultimately, it is important to be open to new flavors and experiment with different foods to develop a well-rounded palate.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Food-Preferences.png</images> <url>https://topdoctormagazine.com/issues/how-can-life-experiences-shape-food-preferences/</url> </article> <article> <ID>19960</ID> <title>The Imperative of Giving Back: An Interview with Dr. Emily Letran</title> <publishDate>2022-09-13 07:14:19</publishDate> <description><div class="et_pb_section et_pb_section_355 et_section_regular" > <div class="et_pb_row et_pb_row_357"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_358 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_196 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_588 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_589 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_590 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_365 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">In the late 1960s, <a href="https://savvydentist.com/dr-emily-letran/" target="_blank" rel="noopener">a little Vietnamese girl watched the war</a> in her country play out on her family's black and white television. After the Fall of Saigon in 1975, she learned how it felt to have to stand in long lines for food. When war broke out again in 1981, this time with China and Cambodia, the girl's aunt <a href="https://savvydentist.com/dr-emily-letran/" target="_blank" rel="noopener">left the country with her</a> and other family children. For a week, with only a two-day food supply, they were '<a href="https://en.wikipedia.org/wiki/Vietnamese_boat_people" target="_blank" rel="noopener">Vietnamese boat people</a>' among the mass of refugees crowded in woefully inadequate boats. They eventually <a href="https://savvydentist.com/dr-emily-letran/" target="_blank" rel="noopener">traveled to the US</a>, where 10 people living in a two-bedroom apartment was a luxury. She learned English mainly by watching the news on television. They started with nothing but hope and faith, she recalled in a <a href="https://savvydentist.com/dr-emily-letran/" target="_blank" rel="noopener">recent podcast interview</a>. Fast forward to the present day, the young girl, now a grown woman, has a successful career as a dentist, businesswoman, motivational speaker, private coach, marketing strategist, published author and humanitarian. This is the story of Dr. Emily Letran, DDS. <h2> </h2> <h2>Dr. Emily Letran, DDS</h2> Dr. Letran <a href="https://cosmeticdentistmonrovia.com/" target="_blank" rel="noopener">practices general, cosmetic and restorative dentistry</a> in Southern California. "In the late 80s, I knew I wanted to go into healthcare," Dr. Letran said. Friends suggested dentistry, and a few years later, she earned a DDS and an MS in Oral Biology from UCLA. She also finished a residency in treating difficult cases and serving medically compromised patients. "As I started practicing dentistry," she said, "I realized it gave me the ability to be in healthcare, help people and develop great relationships with my patients. I could give back and create an impact in the community." <h2> </h2> <h2>The Practice: Relating to Patients</h2> "My favorite part of what I get to do is watching my patients' families grow. The biggest compliment I see for myself is serving three generations of the same family," she shared. Dr. Letran finds joy in pausing to talk and listen to the patients. "The patients share their stories with us. Paying attention to the metrics of your dental practice is important, and it also means a lot to be a part of that family's story," she explained. In fact, her team treats patients like family. "With family, you tell it like it is and don't sugarcoat things. We tell them what will happen if they don't take action right away. They appreciate that," she shared. Dr. Letran and her team hold patient events, such as appreciation dinners, bowling outings and movie nights. And when patients are in the office, one of the team's goals is to make patients laugh at least once. <h2> </h2> <h2>The Business of Dentistry</h2> "I have owned my practices for 25 years. I have had three offices for nine years, and I currently have two. I run my business as a business. I have specialists and associate doctors in the practice. This way, I can have time for my family, attend seminars and travel while the practices are still running," she explained. Dr. Letran pointed out that it is fine if a patient doesn't recognize her because her team represents her brand well. "They don't necessarily need to know the owner," she explained. "They should know the philosophy and maybe the story behind that business, but they don't necessarily need to know the person who founded the business. At the end of the day, the patients come for the services that your brand represents.” <h2> </h2> <h2>A Wearer of Many Hats</h2> With her practices in good hands, Dr. Letran is free to engage in her <a href="https://www.dremilyletran.com/" target="_blank" rel="noopener">multiple other roles</a>— Keynote Speaker, Marketing Strategist, Business Consultant, High-Performance Coach, Leadership Training and Team Building Leader, Seminar Host and Workshop Trainer — in which she instructs other dentists and healthcare professionals on building and growing their healthcare practices. Her <a href="https://www.linkedin.com/in/coachemilyletran?original_referer=https%3A%2F%2Fwww.google.com%2F" target="_blank" rel="noopener">keynotes have included topics</a> such as: <ul> <li style="font-weight: 400;" aria-level="1">"Fast Track to High-Performance Leadership;"</li> <li style="font-weight: 400;" aria-level="1">"Action to Win: How to Keep a Client for 20 Years;"</li> <li style="font-weight: 400;" aria-level="1">"Team Building: What to Expect When You're Expecting."</li> </ul> She shares with other dentists what she has learned about success in her 29 years of practice. "My goal is to help healthcare professionals control stress, increase net income and live a happier, more impactful life. A lot of professionals feel overwhelmed sometimes. They go through certain challenges in their career. As a certified high-performance coach, I help them gain clarity and focus on what's most important to them, rather than getting involved in a lot of things that may not make a difference," she explained. Dr. Letran gave an example. If you invest $70,000 in buying a high-tech piece of technology you think you need without understanding the marketing, how are you supposed to sell its use? Now you're stressed because you still have this big payment to handle. Dr. Letran helps healthcare professionals focus and avoid such issues by teaching them to be high performers who can control their business decisions, understand what comes next and how to maintain balanced lives. Part of what makes this work, she said, is <a href="https://savvydentist.com/dr-emily-letran/" target="_blank" rel="noopener">leveraging staff and other experts</a>. "<a href="https://savvydentist.com/dr-emily-letran/" target="_blank" rel="noopener">Hire others who can do those things</a>. You don't need to do everything. See how others can support you," she said. Dr. Letran designed a <a href="https://emily-letran.mykajabi.com/high-performance-quiz" target="_blank" rel="noopener">High Performance Quiz</a> to help other business professionals assess where they are in their personal lives, health, time management, business potential and success milestones. <h2> </h2> <h2>Spreading the Word in Writing</h2> Dr. Letran shares her philosophy and business observations in <a href="https://www.linkedin.com/in/coachemilyletran?original_referer=https%3A%2F%2Fwww.google.com%2F" target="_blank" rel="noopener">her many articles</a>, such as: <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://www.dentistrytoday.com/five-habits-for-successfully-handling-the-stress-of-a-dental-career/" target="_blank" rel="noopener">“Five Habits for Successfully Handling the Stress of a Dental Career” </a></li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.dentistryiq.com/practice-management/staffing/article/16367910/may-i-have-a-moment-the-talk-dentists-dont-like?fbclid=IwAR0L583XuSA3ui5hC68y8YFt4aVwyZX9y81NbJ-SrjJIC1nLqIN8NWE_Xis" target="_blank" rel="noopener">“May I Have a Moment? The Talk Dentists Don’t Like”</a> </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.forbes.com/sites/forbescoachescouncil/2021/02/17/struggling-with-self-promotion-14-things-to-not-do/?sh=d588f4125ac7" target="_blank" rel="noopener">“Struggling with Self-Promotion? 14 Things To Not Do” </a></li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.forbes.com/sites/forbescoachescouncil/2021/09/17/14-commonly-overlooked-methods-for-increasing-business-profits/?sh=3e9920813883" target="_blank" rel="noopener">“14 Commonly Overlooked Methods For Increasing Business Profits”</a></li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.forbes.com/sites/forbescoachescouncil/2021/02/12/12-signs-a-client-isnt-ready-for-coaching/?sh=468a3cb428b1" target="_blank" rel="noopener">“12 Signs a Client isn’t Ready for Coaching” </a></li> <li style="font-weight: 400;" aria-level="1"><a href="https://startuptodaymagazine.com/how-to-handle-crisis-with-high-performance-expertise/?fbclid=IwAR0sM5bvIYX82r4oZv8RgsgReieOYhNFrMMSyY0skChzpVmqnClGmvHUNBc" target="_blank" rel="noopener">“How To Handle Crisis With High Performance Expertise” </a></li> </ul> &nbsp; She has also published books: <ul> <li style="font-weight: 400;" aria-level="1"><a href="https://www.amazon.com/Modern-Woman-Have-All-Sacrifice/dp/1633021823" target="_blank" rel="noopener">The Modern Woman: To Have It All With No Sacrifice</a> (co-authored by Dr. Bak Nguyen); </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.amazon.com/Commit-Embracing-Your-Big-Life/dp/1942688059" target="_blank" rel="noopener">Commit to Embracing Your Big Life</a>;</li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.amazon.com/No-Nonsense-Dentistry-Dental-Peeps-ebook/dp/B086PN5SBF/ref=sr_1_1?crid=1HBT1R01RMMYV&amp;keywords=no+nonsense+dentistry+emily+letran&amp;qid=1662067522&amp;sprefix=no+nonsense+dentistry+emily+letran%2Caps%2C147&amp;sr=8-1" target="_blank" rel="noopener">No Nonsense Dentistry For Dental Peeps</a> (co-authored by Steven G. Mautner) </li> <li style="font-weight: 400;" aria-level="1"><a href="https://www.amazon.com/Innovative-Women-Healthcare-Exceptional-Leadership/dp/1637921713/ref=sr_1_1?crid=2ZTGNW4S74CMD&amp;keywords=innovative+women+in+healthcare+emily+letran&amp;qid=1662066080&amp;sprefix=innovative+women+in+healthcare+emily+letran%2Caps%2C153&amp;sr=8-1" target="_blank" rel="noopener">Innovative Women In Healthcare</a> </li> </ul> <h2> </h2> <h2>Giving Back to the Community</h2> Dr. Letran knows she is blessed to be able to help in giving back to the community. "As healthcare professionals, we are already positioned as advisors. As influencers, people look up to us and listen to us. We should give back to the community that supports us. We can always do that small part as a way to give back to America," she explained. With how she approaches her dental practices and all the helpful hats she wears, Dr. Letran has devoted her entire career to giving back to her profession, the community and the country. Dr. Emily Letran is an extraordinary woman who climbed from a war-scarred childhood to life as a refugee to success built upon uplifting others and giving back. To learn more about her go to <a href="http://www.dremilyletran.com" target="_blank" rel="noopener">www.DrEmilyLetran.com</a>.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Headshot_top_100.jpg</images> <url>https://topdoctormagazine.com/issues/the-imperative-of-giving-back-an-interview-with-dr-emily-letran/</url> </article> <article> <ID>19948</ID> <title>You Are What You Eat: Is This Accurate?</title> <publishDate>2022-09-12 06:56:02</publishDate> <description><div class="et_pb_section et_pb_section_356 et_section_regular" > <div class="et_pb_row et_pb_row_358"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_359 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_197 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_591 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_592 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_593 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_366 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">You've likely heard the saying, you are what you eat. But is this scientifically sound or just an urban myth? The answer may both be surprising and more complicated than one would think. While what you eat doesn't necessarily make you what you are, what you eat dramatically affects your physical and mental health, even at a cellular level. &nbsp; <h2>What Does It Mean to Say, You Are What You Eat?</h2> At its surface, this phrase tells you that what you eat determines what you are, and there is some truth to this. After all, what you eat is what your body uses to build cells. Oxford researchers determined that diet can <a href="https://brainworldmagazine.com/are-we-what-we-eat/" target="_blank" rel="noopener">affect the genetic composition of organisms</a>. DNA, the building block of your body, can be affected by your diet. So, in some sense, what you eat does become what you are. After all, eating foods high in fat will lead to weight gain, while eating lean foods will help with weight management. This sounds like it could be scientifically based, but is it? &nbsp; <h2>You Are What You Eat in Excess</h2> It turns out that just eating fats won't make you fat. What may be more accurate is that <a href="https://www.businessinsider.com/you-are-what-you-eat-is-wrong-2015-7" target="_blank" rel="noopener">eating small amounts of literally any food</a> won't affect you too much. Therefore, the real risk isn't eating fat, cholesterol, sugar or anything else; it's eating anything in high amounts. Instead of attacking these food groups, what we should be focusing on is the size of our portions. Perhaps a more accurate saying would be, you are what you eat a lot of. But, of course, that's not so catchy. &nbsp; <h2>Your Mood May Be What You Eat</h2> However, it is true that what you eat can significantly affect your mood. Something we often forget about when we eat is our so-called "<a href="https://brainworldmagazine.com/are-we-what-we-eat/" target="_blank" rel="noopener">brain-gut connection</a>." Simply understood, when you eat healthy food, you feel better and are happier. On the contrary, your happiness and mood will take a hit when you eat unhealthy food. It even goes beyond this simple connection. Shockingly, it turns out that <a href="https://hbr.org/2021/08/weirdly-true-we-are-what-we-eat" target="_blank" rel="noopener">some foods can do more</a> than just make you feel good or bad but can cause you to be more aggressive, confident, happy, uncomfortable or even increase pain. For example, even without consumption, spicy foods can <a href="https://hbr.org/2021/08/weirdly-true-we-are-what-we-eat" target="_blank" rel="noopener">incline us toward aggressive</a> thoughts or intent. On the other hand, sweet foods trigger neuroreceptors in the stomach that can <a href="https://hbr.org/2021/08/weirdly-true-we-are-what-we-eat" target="_blank" rel="noopener">improve your mood</a>, causing you to be happier and more confident. Hot food also affects your mood, <a href="https://hbr.org/2021/08/weirdly-true-we-are-what-we-eat" target="_blank" rel="noopener">increasing the discomfort and pain</a> your body experiences. So, while it's not necessarily true that you are what you eat, what you eat can dramatically affect you. &nbsp; <h2>How to Make Yourself the Healthiest You Can by Eating the Healthiest You Can</h2> With the dramatic effect of food in mind, how can we eat healthier? Fortunately and unfortunately, it's not so simple as avoiding one type of food. Whether it's a high-fat diet like the <a href="https://www.psychologytoday.com/us/blog/secrets-longevity/201306/you-are-what-you-eat" target="_blank" rel="noopener">Mediterranean diet</a> or the fad diet that targets cutting out a different food group every five years, dieting is not a one-size-fits-all solution. Instead, the best advice you can probably receive for a <a href="https://www.idsmed.com/news/is-it-true-you-are-what-you-eat/461.html" target="_blank" rel="noopener">healthy lifestyle</a> is to focus on unprocessed foods, vegetables, fruits, nuts, whole grains and foods high in fiber and nutrients. Moreover, the best dieticians say that <a href="https://www.businessinsider.com/you-are-what-you-eat-is-wrong-2015-7" target="_blank" rel="noopener">the best diet plan</a> is eating in moderation while focusing on plant foods. This approach will keep your fiber high while ensuring that you're eating well in moderation. It's better to make sure that you're getting enough fiber by eating lots of plants and eating some carbs, fats and proteins than to neglect one and overly prioritize another. &nbsp; <h2>A Parting Reminder</h2> Ultimately, the saying, you are what you eat is not entirely inaccurate, although it is misleading. Eating something unhealthy in moderation will not make you unhealthy, and eating something (or even not eating something) that the current trends say is healthy in overabundance won't make you healthy either. The truth lies in eating in moderation. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Eat.png</images> <url>https://topdoctormagazine.com/issues/you-are-what-you-eat-is-this-accurate/</url> </article> <article> <ID>19938</ID> <title>Nutrition's Impact on Hormones</title> <publishDate>2022-09-11 06:41:45</publishDate> <description><div class="et_pb_section et_pb_section_357 et_section_regular" > <div class="et_pb_row et_pb_row_359"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_360 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_198 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_594 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_595 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_596 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_367 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Hormones are chemical messengers that help regulate many of the body's processes, including growth and development, metabolism, sexual function and reproduction. With so many functions, it's no surprise that hormone level imbalances can cause various issues. We all know that nutrition is important for our overall health, but did you know that what you eat can also directly impact your hormone levels? <h2> </h2> <h2>What Is a Hormonal Imbalance?</h2> Hormones are essential for orchestrating almost all the activities in our bodies. They play a role in everything, from mood and energy levels to metabolism, fertility and weight loss. Therefore, an imbalance can seriously impact your health and well-being. Many different causes hide behind a hormonal imbalance, such as poor nutrition, chronic stress, lack of sleep and environmental toxins. An imbalance can lead to a variety of symptoms, such as: <ul> <li style="font-weight: 400;" aria-level="1">Mood swings;</li> <li style="font-weight: 400;" aria-level="1">Fatigue;</li> <li style="font-weight: 400;" aria-level="1">Weight gain or difficult weight loss;</li> <li style="font-weight: 400;" aria-level="1">Hot flashes;</li> <li style="font-weight: 400;" aria-level="1">Night sweats;</li> <li style="font-weight: 400;" aria-level="1">Insomnia;</li> <li style="font-weight: 400;" aria-level="1">Decreased libido;</li> <li style="font-weight: 400;" aria-level="1">PMS or menopause symptoms.</li> </ul> &nbsp; Not all symptoms of an imbalance are caused by imbalances in estrogen and progesterone. Many other hormones in the body can be thrown out of balance, such as testosterone, thyroid hormones and insulin. <h2> </h2> <h2>Can Diet Cause a Hormonal Imbalance?</h2> It's no secret that what we eat can affect hormones. After all, a healthy diet (such as a mediterranean diet) provides the human body with the nutrients it needs to produce hormones. Certain foods can trigger imbalances, such as processed meats and soy products, which contain compounds that mimic estrogen in the body and increase its levels. In addition, consuming too many refined carbs can cause spikes in insulin levels, leading to imbalances. Fried foods are another known culprit behind imbalances. On the other hand, eating a healthy diet can help keep hormone levels in check. Foods high in fiber and antioxidants help detoxify the body and remove excess hormones. Omega-3 fatty acids found in fish and flaxseeds can also help to regulate hormone levels. <h2> </h2> <h2>Processed Foods and Hormonal Imbalances</h2> One of the main culprits of an imbalance is processed foods. These foods have been stripped of their nutrients and often contain harmful chemicals. Processed foods are everywhere, from the bread aisle to the frozen food section, and while they may be convenient and tasty, they wreak havoc on our hormones. When you eat processed foods, your body doesn't get the nutrients it needs to function properly. Processed foods are often high in artificial sweeteners, unhealthy fats and artificial ingredients, causing weight gain and hormonal imbalances. In addition, processed foods often lack essential vitamins and minerals, leading to deficiencies that can further disrupt hormones. <h2> </h2> <h2>How to Avoid Processed Foods</h2> The best way to avoid processed foods is to eat a healthy, balanced diet. Eat plenty of fresh fruits and vegetables, whole grains, lean proteins and healthy fats, and limit your intake of processed foods as much as possible. When you eat processed foods, choose those made with whole, natural ingredients and are free of sugar, unhealthy fats and artificial ingredients. <h2> </h2> <h2>What Foods Should I Eat to Balance My Hormones?</h2> Certain nutrients are essential for maintaining hormonal balance: <ul> <li style="font-weight: 400;" aria-level="1">Protein: Protein helps build and repair tissue. It's also necessary for creating hormones and enzymes. Foods rich in protein include meat, poultry, fish, eggs and legumes.</li> <li style="font-weight: 400;" aria-level="1">Healthy fats: Healthy fats are vital for hormone production and regulation. They can also help reduce inflammation. Outstanding sources of fats include avocados, olive oil, nuts and seeds.</li> <li style="font-weight: 400;" aria-level="1">Fiber: Fiber is vital for regulating blood sugar levels and gut health. Foods high in fiber include fruits, vegetables, whole grains and legumes.</li> <li style="font-weight: 400;" aria-level="1">Antioxidants: Antioxidants protect cells from damage and help reduce inflammation. Foods rich in antioxidants include berries, dark leafy greens and tomatoes.</li> </ul> &nbsp; Including these nutrients in your diet is a great way to help maintain hormone balance. It's especially important for those who are dealing with imbalances. Luckily, certain foods can help correct imbalances by providing the body with extra estrogen. <h3> </h3> <h3>10 of the Best Foods to Eat for Hormone Imbalances</h3> &nbsp; <ol> <li style="font-weight: 400;" aria-level="1">Fatty fish: Fatty fish like salmon, mackerel and herring are rich in omega-3 fatty acids (also found in olive oil), which help balance hormones by reducing inflammation.</li> <li style="font-weight: 400;" aria-level="1">Avocados: Avocados are a great source of essential healthy fats for hormone balance. They also contain vitamin B6, a necessary nutrient for progesterone production.</li> <li style="font-weight: 400;" aria-level="1">Nuts and seeds: Nuts and seeds are an excellent source of protein and healthy fats. They also contain magnesium, a necessary nutrient for testosterone production.</li> <li style="font-weight: 400;" aria-level="1">Eggs: The abundance of protein and choline found in eggs boosts estrogen production.</li> <li style="font-weight: 400;" aria-level="1">Dark leafy greens: Dark leafy greens like kale, spinach and Swiss chard are rich in vitamins and minerals, including magnesium and calcium.</li> <li style="font-weight: 400;" aria-level="1">Sweet potatoes: Sweet potatoes are a good source of vitamin A, mandatory for testosterone production. They also contain carotenoids, which have been shown to reduce inflammation.</li> <li style="font-weight: 400;" aria-level="1">Tomatoes: Tomatoes are a good source of lycopene, an antioxidant with anti-inflammatory properties.</li> <li style="font-weight: 400;" aria-level="1">Cruciferous vegetables: Cruciferous vegetables such as broccoli, cabbage and Brussels sprouts contain vitamin C, folate and fiber, essential nutrients for maintaining a hormone balance.</li> <li style="font-weight: 400;" aria-level="1">Berries: Berries are a good source of antioxidants known to help reduce inflammation.</li> <li style="font-weight: 400;" aria-level="1">Dark chocolate: Dark chocolate contains a type of plant estrogen known as flavonoids, which can help balance hormone levels. Additionally, dark chocolate is a good source of antioxidants and can help improve heart health.</li> </ol> &nbsp; Hormones are responsible for many of our body's processes, so it's no surprise that what we eat can impact them. In addition to eating healthy, you can do a few other things to help keep your hormones in balance. Exercise is a great way to reduce the levels of the stress hormone cortisol and promote hormone health. Getting enough sleep is also important, as sleep deprivation can lead to imbalances. And lastly, try to avoid processed foods, sugar and alcohol as much as possible! <h2> </h2> <h2>A Parting Reminder</h2> Taking care of your body is no easy feat, and it just shows that falling into an imbalance can rob you of your well-being. An unhealthy diet, lack of sleep, stress and medical issues can all impact our hormones. Unfortunately, there's no one-size-fits-all answer to hormonal imbalance, but certain nutrients are known to help. If you're struggling with hormonal imbalance, talk to your physician about incorporating healthy foods into your diet.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Nutritions-Impact-on-Hormones.png</images> <url>https://topdoctormagazine.com/issues/nutritions-impact-on-hormones/</url> </article> <article> <ID>19931</ID> <title>Practice and Teaching: An Interview with Dr. Jedediah V. Huss, DDS, DICOI</title> <publishDate>2022-09-10 06:30:24</publishDate> <description><div class="et_pb_section et_pb_section_358 et_section_regular" > <div class="et_pb_row et_pb_row_360"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_361 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_199 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_597 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_598 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_599 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_368 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Some practice their profession. Some teach it. And some do both. One dentist, Dr. Jedediah Huss, DDS, DICOI, practices dental surgery and teaches implant surgery to other professionals looking to learn new skills or enhance current knowledge. And along the way, he learns too. Dr. Huss practices at Moorpark Dental Group and Orthodontics in Moorpark, California. He is also the Founder &amp; Clinical Director of <a href="https://restoredsmilescourses.com" target="_blank" rel="noopener">Restored Smiles</a>, a continuing dental education company. He splits his time between caring for and learning from his patients and traveling around the country conducting his training courses. He is the author of several articles related to dental implants and has lectured on implant dentistry. "A lot of the focus within my practice has been heavy on the surgical side—implants, extractions and grafting. Then four years ago, I started teaching, and I loved it. It was super rewarding to help improve doctors and their careers and get them passionate about something I was so passionate about," Dr. Huss shared. <h2> </h2> <h2>The Path to Dentistry</h2> "As a kid, I wanted to be a doctor like my dad, who was an OBGYN. But I didn't like the idea of constantly being on call, working at 3:00 a.m., and the whole hospital scene," Dr. Huss explained. He considered business and finance but eventually changed his mind. "I don't know what the defining moment was, but I really wanted to be a doctor and see patients. I also liked the business aspect that came with it," he explained. Dentistry emerged as the best career fit, as Dr. Huss enjoys working with his hands and the artistry in dental work. "I can be a doctor, have patients and practice the art. I fell in love with surgery and was amazed at how passionate I became about it. And I can deal with the business side," he shared. <h2> </h2> <h2>Restored Smiles</h2> In 2018, Dr. Huss founded <a href="https://restoredsmilescourses.com/restored-smiles/" target="_blank" rel="noopener">Restored Smiles</a>, a continuing dental education company that enhances dentists' skills and knowledge regarding dental implant surgery. The program combines online, lecture and hands on, as well as LIVE surgical experience where professionals can expand their expertise and practices. One course, for example, is called Concentrated Growth Factors, where students learn to draw and mix blood in a centrifuge to get concentrated healing cells. Then, they use these growth factors to incorporate into their bone grafting procedures. "We teach doctors that have never placed implants how to do it or doctors that have placed 20, 50, or hundreds of implants and want to improve. We have online courses and in person lectures with a lot of hands-on exercises. There's also a LIVE surgical course where my company partners with a company in Guadalajara, Mexico, and we do LIVE surgeries there," Dr. Huss explained. Dental reviewer <a href="https://www.coursekarma.com/rating-region/restored-smiles/" target="_blank" rel="noopener">Course Karma</a> and peers declared Restore Smiles the highest-rated implant course on their site. "I received Top Instructor for the last two years and Top Provider for implants last year," he shared. In addition to being an instructor, Dr. Huss also considers himself a motivational speaker. "Being an outstanding mentor has a lot to do with teaching the right way. The biggest thing I have to do is to make sure that the doctors I teach feel confident. If they don't, whatever I teach will not stick. So being a good motivator while teaching will help build their confidence," he explained. <h2> </h2> <h2>Stories from the Dental Chair</h2> Throughout his career, Dr. Huss has experienced several outstanding cases that have touched his heart and taught him valuable lessons no one taught him in school. <h3> </h3> <h3>Wrongfully Convicted</h3> One patient had been wrongfully accused of rape and went to prison for almost 15 years. He was later acquitted by DNA evidence. "We helped get him healthier. We took care of his gums, did some extractions and gave him some partial dentures at no cost. And he was ecstatic. He had an awesome smile and received so many compliments on it," he said. <h3> </h3> <h3>The Consequences of Disease and Neglect</h3> Dr. Huss had to extract all 32 teeth from a patient who was only 37 years old. "He had severe periodontal disease. It wasn't drugs, just really bad genes and a lot of neglect. He had a huge open bite, and the teeth were just floating in the wind. So, it took me less than two minutes to extract all of the upper teeth. That's how ready those teeth were to be removed," he shared. To rebuild, they placed several bone grafts and implants to support a snap-in denture. The patient couldn't be happier and more grateful. He hadn't realized how a smile could change his life so dramatically. <h3> </h3> <h3>Restoring Confidence</h3> One patient had had horrible experiences with doctors in the past. He had been paralyzed and told he'd never walk again. Fortunately, he proved them wrong, but he was left with a bad case of anxiety when faced with the medical profession. Dr. Huss helped him work past that as they repaired his teeth. "He wrote an unbelievable letter. It said, 'Doc, you changed my life. My smiles are attracting women left and right now, and I'm having to keep them away with a stick. The other way you changed my life is you restored my confidence in doctors. The last time I gave someone control over me, I ended up paralyzed and mentally broken. You changed that, and I'm forever grateful,'" Dr. Huss shared. <h3> </h3> <h3>Helping Mom</h3> Dr. Huss' most important patient was his own mother. "My mom was on a walk with my sister, and she fell. The real impact was on her three front teeth," he said. They had to extract all three teeth and she did not have a lot of bone to work with. So, they had to do a ridge augmentation and build a lot of bone. "We had to rebuild everything and cross our fingers that she'd heal well. And she did! Six months later, we took a 3D X-ray that showed great bone growth. We placed three implants and a few crowns restoring her entire smile," he shared. Dr. Huss was grateful to be in a position to be able to help his mother when she needed it. <h2> </h2> <h2>A Parting Reminder</h2> Throughout his career, Dr. Huss has learned a great deal from not only his formal training but also from his patients. And he has influenced and helped improve the careers of other dentists by imparting knowledge of advanced surgical techniques. Learning doesn't end with earning a degree. It continues for a lifetime. </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Huss.jpeg.jpg</images> <url>https://topdoctormagazine.com/issues/practice-and-teaching-an-interview-with-dr-jedediah-v-huss-dds-dicoi/</url> </article> <article> <ID>19924</ID> <title>Virtually Awake: Discussing a New and Improved Alternative to Sedation with Dr. James Clarkson, MD</title> <publishDate>2022-09-09 06:27:52</publishDate> <description><div class="et_pb_section et_pb_section_359 et_section_regular" > <div class="et_pb_row et_pb_row_361"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_362 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_200 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_600 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_601 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_602 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_369 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">You find yourself in need of minor surgery. Right away, images of a hospital, operating room, fasting before the procedure, being placed under anesthesia, recovery time and a hefty bill flash through your mind. But what if you could have your surgery in your doctor's office with only local anesthesia? It would undoubtedly save you significant time and money. But you hesitate because, even if it's pain-free, you don't want to be awake to see that! What if there were something that so distracted you that you stopped worrying about the procedure? Dr. James Clarkson and his team have developed a way to use virtual reality to distract patients from the anxieties associated with being awake during surgery. <h2> </h2> <h2>Dr. James Clarkson, MD</h2> Dr. James Clarkson, MD (MBBS, MSc, FRCS (Plast), FRCSC) was the Chief of Plastic Surgery at Sparrow Hospital in Lansing, Michigan, from 2016 to the end of 2021, specializing in hand surgery. He recently passed on the title to his colleague. He is now focusing his talents on being the Chief Medical Officer and co-founder of Wide Awake Virtual Reality, Inc. "I reconstruct wounds from major injuries—leg, upper limb, body and facial wounds. I also manage hand trauma," Dr. Clarkson said. <h2> </h2> <h2>Inspiration from Family Tradition</h2> Dr. Clarkson patterned his career after his grandfather, a <a href="https://journals.lww.com/plasreconsurg/Abstract/2008/02000/Prevention_by_Organization__The_Story_of_No__4.38.aspx" target="_blank" rel="noopener">World War II plastic and hand surgeon.</a> "I've always been inspired by my grandfather. I pretty much do the same work that he did. I have these pictures of injured soldiers from 1943 and the amazing reconstructive work that he did," Dr. Clarkson shared. Dr. Clarkson published some of his grandfather's work based on the available photographs, data and written records. At that time, this work would be considered beyond the accepted medical care. "He advocated for early closure of wounds and pioneered the early removal of burns and application of skin grafting. He looked at how people were doing things and realized it was people copying people. They weren't thinking for themselves. And he thought for himself," Dr. Clarkson explained. Dr. Clarkson inherited his grandfather's forward-thinking and willingness to question the status quo. So, when faced with a string of complications that seemed to be centered around general anesthesia, Dr. Clarkson first started questioning. Then, he started innovating. <h2> </h2> <h2>The Question of General Anesthesia</h2> <h3>A Problem Revealed</h3> Over the years, some of Dr. Clarkson's patients encountered serious complications after minor procedures. "One patient had a small stroke. Another had a major heart attack. An elderly man developed such bad pneumonia that he nearly died in intensive care," he said. Dr. Clarkson concluded that the unnecessary use of general anesthesia contributed to these complications. Yet when he spoke to others, it was considered business as usual. "That inspired me to make a simple observation that nobody wanted to make—we're overusing general anesthesia," he explained. "It's not that it should never be done. But it should only be done judiciously and when it's necessary with the minimum required intervention. General anesthesia isn't always required." <h3> </h3> <h3>About General Anesthesia</h3> <a href="https://www.hopkinsmedicine.org/howard_county_general_hospital/services/surgery/anesthesiology/anesthesia_options_risks_and_side_effects.html" target="_blank" rel="noopener">General anesthesia</a> is a combination of medication and gas that render patients unconscious. For most patients, it is a safe, effective method of avoiding pain. Yet, as with any medical procedure, there are associated side effects and risks, such as nausea and vomiting, confusion and dizziness and muscle aches. In addition, it can be hazardous for patients with conditions such as <a href="https://www.healthline.com/health/side-effects-of-general-anesthesia">diabetes, sleep apnea and heart disease</a>. As the population grows older and more frail, these risks, in addition to post operative confusion, are set to grow. <h3> </h3> <h3>A Local Alternative</h3> While general anesthesia is a must for major surgery, the profession is interested in moving minor surgery to the doctor's office and using local anesthesia only. But Dr. Clarkson finds that patients often have no desire to be awake, even for minor surgery. The fear of surgery is a significant fear to overcome, and Dr. Clarkson realized that the solution is not in a haze of unconsciousness. "What they need is something we haven't been using—a form of distraction," he explained. He found a solution outside of traditional medicine. <h2> </h2> <h2>A Virtual Reality Solution</h2> From an idea inspired by his children, Dr. Clarkson pioneered the use of virtual reality for his patients. "We were playing with a virtual reality headset, surrounded by visual and audio sensations. I was entranced by it. Then, it occurred to me that this was synergistic with distracting my patients," Dr. Clarkson shared. <a href="https://www.livescience.com/53392-virtual-reality-tech-uses-beyond-gaming.html" target="_blank" rel="noopener">Virtual reality has become valuable beyond gaming</a> in the past few years, with applications in entertainment, space exploration, museums, manufacturing, education, law, mental health, shopping and the military. In addition, it has helped advance diagnosis, treatment, education and surgery in healthcare as a profound distraction. "The object," <a href="https://healthtransformer.co/wavr-uses-immersive-media-to-improve-the-patient-experience-and-reduce-costs-3fa7315c5617" target="_blank" rel="noopener">Dr. Clarkson said</a>, "isn't to create a meditative experience. Instead, we want to engage the mind, where our patients are intensely interested in what they're looking at." <h2> </h2> <h2>Wide Awake Virtual Reality (WAVR)</h2> With intellectual property developed by partners David Wheeler and Joseph Gough, Dr. Clarkson founded <a href="https://www.wideawakevr.com/" target="_blank" rel="noopener">Wide Awake Virtual Reality, Inc.</a> and developed a VR device. Patients are immersed in original content and kept anxiety-free while undergoing minor surgery with local anesthesia in the doctor's office. "Content includes visually stunning, beautiful documentaries and fascinating material that fills your mind with activity. There's lots going on. It's stuff that patients have never seen before," Dr. Clarkson explained. <h3> </h3> <h3>A VR Study</h3> Dr. Clarkson conducted a <a href="https://www.wideawakevr.com/" target="_blank" rel="noopener">study</a> on VR instead of general anesthesia, and the results point toward an improved patient experience. VR patients <a href="https://journals.lww.com/plasreconsurg/Abstract/2019/08000/Virtual_Reality_Improves_the_Patient_Experience.27.aspx" target="_blank" rel="noopener">reported lower anxiety</a> and described the experience as fun. In addition, the procedure conducted with local anesthesia decreased costs and shortened the hospital stay. Patients are more likely to choose this safer, more accessible procedure when their anxiety is eliminated. <h2> </h2> <h2>The Success of the Solution</h2> "I'm very pleased with the results," Dr. Clarkson said. "A day's surgery is now just a little visit to the office. They have breakfast, and they can drive home after the surgery. And there's absolutely no risk from anesthesia." Of Dr. Clarkson's hand surgeries, he performs <a href="https://healthtransformer.co/wavr-uses-immersive-media-to-improve-the-patient-experience-and-reduce-costs-3fa7315c5617" target="_blank" rel="noopener">about 60%</a> in his office with a local anesthetic and a VR headset. "VR makes their surgical experience a neutral or even pleasurable experience," he said. "We even give them post-operative educational information directly into the headset." Dr. Clarkson has followed his grandfather's path of medical innovation and created a way to keep patients safe and happy. "Remember," he said, "<a href="https://www.wideawakevr.com/" target="_blank" rel="noopener">It's always safer to be awake</a>!"</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Virtually-Awake.png</images> <url>https://topdoctormagazine.com/issues/virtually-awake-discussing-a-new-and-improved-alternative-to-sedation-with-dr-james-clarkson-md/</url> </article> <article> <ID>19917</ID> <title>The Health Benefits of Sex</title> <publishDate>2022-09-08 06:02:43</publishDate> <description><div class="et_pb_section et_pb_section_360 et_section_regular" > <div class="et_pb_row et_pb_row_362"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_363 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_201 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_603 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_604 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_605 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_370 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Hearing the phrase 'sexual health' sends most people to avoiding an unintended pregnancy or preventing Sexually Transmitted Infections (STIs). But sexual health is a broader phrase, incorporating a person's physical and emotional well-being concerning sex and sexuality. A <a href="https://www.verywellmind.com/why-should-you-have-sex-more-often-2300937#:~:text=Sex%20can%20be%20a%20beneficial,a%20person's%20desire%20for%20sex." target="_blank" rel="noopener">2015 study</a> found that the general well-being of a person is associated with sexual activity. Therefore, men and women deserve to enjoy a healthful sex life, especially when in relationships. A sexually healthy person, as defined by the <a href="https://www.pandiahealth.com/resources/guide-to-sexual-health/" target="_blank" rel="noopener">American Sexual Health Association</a>, is someone who understands sexuality as a natural part of someone's life. <h2> </h2> <h2>How Important Is a Healthy Sex Life?</h2> Although sex isn't always necessary, it can be a <a href="https://www.verywellmind.com/why-should-you-have-sex-more-often-2300937#:~:text=Sex%20can%20be%20a%20beneficial,a%20person%27s%20desire%20for%20sex." target="_blank" rel="noopener">vital element of a happy and healthy relationship</a>. The importance of sexual health varies from person to person. Some people believe that having a sexual relationship with their partner is essential. Others may consider other forms of intimacy and connection to be more valuable. Having regular sex with your partner can help your general well-being, as sex is frequently associated with <a href="https://www.verywellmind.com/why-should-you-have-sex-more-often-2300937#:~:text=Sex%20can%20be%20a%20beneficial,a%20person%27s%20desire%20for%20sex." target="_blank" rel="noopener">increased affection</a>. Although sex can be a vital component of a relationship, having sex less frequently does not always imply that your relationship is less enjoyable. <h2> </h2> <h2>Is Frequent Sex Good for My Overall Health?</h2> According to science, everyday sex can bring wonders to <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">your health and well-being</a>. Sex is an excellent way to <a href="https://www.webmd.com/sex-relationships/guide/sex-and-health#:~:text=A%20good%20sex%20life%20is,sex%20more%20often%20may%20help." target="_blank" rel="noopener">maintain a healthy balance of estrogen and testosterone</a>. It's possible that having more sex more frequently will also help lower the risk of heart failure and improve the <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">immune system</a>. It is like any other physical exercise in that the health benefits it delivers can help you <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/">live longer</a>. <h2> </h2> <h2>Sex Health Benefits</h2> You may be surprised by the <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">range of sex health benefits</a>. Sex can improve your immune system, keep your heart healthy, lower your blood pressure, relieve pain and migraines, lessen your chance of prostate cancer, improve your sleep, relieve stress, boost your cognitive power and self-esteem and extend your lifespan. <h3> </h3> <h3>Does Having Sex Frequently Reduce the Chances of Prostate Cancer? </h3> It's been suggested that men who ejaculate regularly may be protected from prostate cancer, <a href="https://www.cdc.gov/cancer/prostate/statistics/index.htm#:~:text=Aside%20from%20non%2Dmelanoma%20skin,races%20and%20Hispanic%20origin%20populations." target="_blank" rel="noopener">the most common cancer in men in the United States</a>. For example, men who ejaculated 21 times or more per month were a third less likely to develop prostate cancer than men who ejaculated four to seven times per month, according to research led by <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">Micheal Leitzmann of the National Cancer Institute</a>. <h3> </h3> <h3>Can Frequent Sex Lower Blood Pressure?</h3> Yes, frequent sex can help lower high blood pressure. Sexual activity <a href="https://www.verywellmind.com/why-should-you-have-sex-more-often-2300937#:~:text=Sex%20can%20be%20a%20beneficial,a%20person%27s%20desire%20for%20sex." target="_blank" rel="noopener">dilates blood arteries</a>, allowing more oxygen and nutrients to reach all body parts while lowering blood pressure. There have been <a href="https://www.webmd.com/sex-relationships/guide/sex-and-health#:~:text=Lowers%20Your%20Blood%20Pressure,many%20studies%2C%E2%80%9D%20he%20says." target="_blank" rel="noopener">numerous studies</a> on the relationship between sex and blood pressure, with one of the most important findings being that sexual intercourse lowers systolic blood pressure. <h3> </h3> <h3>Sex and Mental Health</h3> Sexual activity may impact your health and cognitive abilities as you grow older. According to research, although the frequency of sex will decrease as we age, sexually active people aged 50 to 90 have <a href="https://www.healthline.com/health/healthy-sex-health-benefits#in-men-and-women" target="_blank" rel="noopener">a better memory</a>. They were also less prone to be lonely and depressed. Sex brings numerous benefits to one's mental health, as it can help you think more clearly. According to <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">research</a> published in the Archives of Sexual Behaviour, regular sex may also help women's memory. Women with penetrative intercourse had higher memory recognition, according to the results of a word-memory challenge. This benefit stems from how sex stimulates the hippocampus, a brain region involved in learning and memory. <h3> </h3> <h3>Sex and Heart Disease</h3> The benefits of sex extend to cardiovascular function, as well. Physical activities that strengthen the heart are beneficial to your health, and you should exercise three to five times per week to keep your heart in good shape. Fortunately, this includes both sex and exercise! <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">Being sexually aroused raises the heart rate</a>, similar to a hard workout, with the number of beats per minute rising during the climax. <h3> </h3> <h3>Does Sex Boost the Immune System?</h3> If you and your partner frequently engage in sex, know that it will give you a <a href="https://www.healthline.com/health/healthy-sex-health-benefits#health-benefits" target="_blank" rel="noopener">stronger immune system</a>. IgA is an antibody that plays a fundamental role in preventing illnesses. If you have regular intercourse (one to two times per week), you will have higher IgA in your saliva. This discovery is based on a study of immunity in people in romantic relationships. IgA levels were considerably lower in people who seldom had sex (less than once a week). <h3> </h3> <h3>Does Satisfying Sex Boost Self-Esteem?</h3> Sex can <a href="https://www.verywellmind.com/why-should-you-have-sex-more-often-2300937#:~:text=Sex%20can%20be%20a%20beneficial,a%20person%27s%20desire%20for%20sex." target="_blank" rel="noopener">improve your self-esteem</a> and help you feel less insecure. Sexual intercourse can promote emotional benefits, such as enhancing self-esteem, in addition to all of the physical benefits of having frequent sex. According to a <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">study</a> published in the Social Psychology and Personality Science journal, college students who engaged in casual sex reported higher levels of happiness and self-esteem than those who did not. <h3> </h3> <h3>Sex and a Better Sleep</h3> <a href="https://www.themewspractice.com/the-10-health-benefits-of-regular-sex/" target="_blank" rel="noopener">Regular sex improves sleep</a> because orgasms promote the production of the hormone prolactin, which aids in sleep. Aside from prolactin, a cocktail of hormones, including oxytocin, dopamine and an endorphin rush, is released in the brain during intercourse. These hormones work together to improve sleep. <h2> </h2> <h2>A Parting Reminder</h2> Sexual activity can make you feel healthier and improve your well-being. In addition, regular sex with your partner is one of the best ways to keep your relationship going and alive. So, make love and enjoy it to the fullest! </div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Health-Benefits-of-Sex.png</images> <url>https://topdoctormagazine.com/issues/the-health-benefits-of-sex/</url> </article> <article> <ID>19910</ID> <title>Detecting STIs</title> <publishDate>2022-09-07 05:40:34</publishDate> <description><div class="et_pb_section et_pb_section_361 et_section_regular" > <div class="et_pb_row et_pb_row_363"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_364 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_202 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_606 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_607 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_608 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_371 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Taking responsibility for your sexual health ranges from planning out pregnancy and pregnancy prevention to growing intimacy with your partner through understanding how your partner best receives pleasure. But one element of sexual health that doesn't often get the attention it deserves is <a href="https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-021-01296-4" target="_blank" rel="noopener">sexually transmitted diseases and infections</a>. Whether you do or do not have any personal experience with them, sexually transmitted diseases are a subject that every health-conscious adult needs to understand. <h2> </h2> <h2>Testing for STIs</h2> If you suspect that you or a loved one is suffering from a sexually transmitted infection, the first step is to contact your primary care physician. Once you've scheduled a visit to your doctor, being honest with them about your sexual activity is imperative. <a href="https://www.popsugar.co.uk/fitness/does-routine-blood-work-test-for-stds-46885016?utm_medium=redirect&amp;utm_campaign=US:RO&amp;utm_source=direct" target="_blank" rel="noopener">Testing for STIs</a> is not a regular part of a standard checkup, so you should not schedule a checkup expecting to be tested. Remember that honesty is the first step in getting tested for STIs. Once this conversation has taken place, your doctor will determine which tests are best for your circumstances. This step is necessary because different STIs require different kinds of tests. They include <a href="https://www.plannedparenthood.org/learn/stds-hiv-safer-sex/get-tested/how-does-std-testing-work#" target="_blank" rel="noopener">urine tests, cheek swabs, blood tests, physical examinations and removal of fluids or cell samples with a swab</a>. Not all tests will render immediate results; some will come back the same day, while others can take days or even weeks to show results. After getting tested, make a note to call your doctor after some time has passed if you don't find out your test results immediately. <h2> </h2> <h2>What are the Symptoms of STIs?</h2> The range of options for detecting STIs available in modern medical facilities is impressive, but how can you tell if you should go in for testing in the first place? The key is to stay on the lookout for the physical symptoms that might indicate the presence of a sexually transmitted disease or infection. These <a href="https://www.medicinenet.com/stds_common_symptoms/article.htm" target="_blank" rel="noopener">symptoms vary for different infections</a>, so don't be afraid to research. The list of symptoms includes some that are similar to the flu, such as fever, body aches, swollen glands and a general tired feeling. <a href="https://www.plannedparenthood.org/learn/stds-hiv-safer-sex/get-tested" target="_blank" rel="noopener">Other symptoms</a> are more localized to the genitalia, such as unusual discharge, itching, sores or bumps and a burning sensation during urination. Increased frequency of urination, as well as irritation or swelling of the penis, vagina, vulva or anus, can also be an indicator. <a href="https://www.medicinenet.com/stds_common_symptoms/article.htm" target="_blank" rel="noopener">Symptoms</a> also include flesh-colored warts around the genital area, blisters around the genital area or scaly rashes over the palms of the hands and soles of the feet. Some sexually transmitted infections are asymptomatic, meaning no symptoms will present themselves even if you do have the infection. Although <a href="https://www.verywellhealth.com/asymptomatic-disease-and-the-std-epidemic-3133039" target="_blank" rel="noopener">no symptoms may be present</a>, it is still possible for you to pass the infection along to your sexual partners, which means it's important to get tested regularly. <h2> </h2> <h2>How Can I Avoid STIs?</h2> Whether you have personal experience with sexually transmitted infections or not, it's essential to know what steps you and future partners can take to avoid catching them in the future. One of the simplest is to remember to <a href="https://www.acog.org/womens-health/faqs/how-to-prevent-stis#:~:text=Use%20a%20latex%20or%20polyurethane,a%20higher%20risk%20of%20STIs." target="_blank" rel="noopener">use condoms</a> - whether made out of latex or polyurethane - every time you engage in sexual intercourse. A more comprehensive prevention method is to keep track of and reduce your number of sexual partners since an increase in partners increases the chance of getting an STI. It is also critical to understand that some kinds of sexual activity carry more risk than others. Anal sex, for example, poses a certain risk to tissues in the rectum that can break easily. Because it involves a potential tissue rupture, anal sex carries a higher risk of transmitting an STI. Bodily fluids, of course, can also transmit STIs. So, whether or not you're in a monogamous relationship, knowing the facts about STI symptoms and testing is crucial for taking responsibility for your sexual health</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Detecting-STIs.png</images> <url>https://topdoctormagazine.com/issues/detecting-stis/</url> </article> <article> <ID>19903</ID> <title>3 Dermatologist-Approved Ingredients to Strengthen Your Skin As You Age</title> <publishDate>2022-09-06 05:04:23</publishDate> <description><div class="et_pb_section et_pb_section_362 et_section_regular" > <div class="et_pb_row et_pb_row_364"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_365 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_203 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_609 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_610 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_611 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_372 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Man or woman, young or old, we all have a responsibility to care for ourselves. For our quality of life and the benefit of our loved ones, we should do everything possible to maintain our health, including skincare! The aging process can sometimes make skincare feel like a losing battle, but there's no need to throw in the towel! <a href="https://askthescientists.com/science-of-skincare/" target="_blank" rel="noopener">Plentiful research has gone into the science of skincare</a>, and we're now able to benefit from recommendations by professionals. <h2> </h2> <h2>How Should I Choose Sunscreen?</h2> The first indispensable ingredient when it comes to healthy skin is sunscreen. This may be an obvious choice for those of us who live in sunny climates, but the fact is that sunscreen isn't useful only for long days at the beach. Exposure to sunlight can do quite a bit of damage to your skin. The possible <a href="https://www.dallasdermcenter.com/blog/how-does-sun-exposure-affect-skin/">effects</a> include the destruction of elastic and collagen fibers, dilation of small blood vessels under the skin, yellowing of the skin and pre-cancerous lesions. The good news is that effective sunscreen can mitigate these risks. There is now a dizzying array of sunscreen available in your average supermarket. While it's up to you to choose the right brand for you and your budget, a few general guidelines from dermatologists will make the best choice stand out. The first piece of advice is to select a sunscreen listed as <a href="https://gowaxhead.com/blogs/the-thrive-lab/what-is-broad-spectrum-sunscreen" target="_blank" rel="noopener">broad-spectrum SPF</a>, which will protect your skin from UVA rays and UVB rays. Two other things must be kept in mind when choosing sunscreen. First, your sunscreen's sun protection factor (SPF) should be at least 30. Choosing a sunscreen with SPF 30 means that you'll be protected from about <a href="https://www.cancer.org/latest-news/choose-the-right-sunscreen.html" target="_blank" rel="noopener">97% of UVB rays</a>. Since it's nearly impossible to filter out 100% of these rays, 97% is a perfectly adequate goal to aim for. You should enter the sunscreen aisle with the knowledge that waterproof and water-resistant have different meanings. <a href="https://www.cancer.org/latest-news/choose-the-right-sunscreen.html" target="_blank" rel="noopener">Sunscreen</a> is only water-resistant, and the bottle will typically tell you whether that resistance is good for 40 minutes or 80 minutes of swimming. Either way, the best practice is to reapply every two hours. &nbsp; <h2>How Do Antioxidants Help?</h2> The second ingredient to healthy skin might come as a surprise: antioxidants. The biggest threat to your skin that antioxidants protect you from is free radicals, <a href="https://www.curel.com/en-us/skin-health/skin-science/free-radical-damage-prevention/" target="_blank" rel="noopener">unstable molecules that damage skin cells</a>. Since free radicals can break down your skin's collagen, it's essential to build a line of defense. This is where antioxidants come in. By reducing inflammation, <a href="https://www.dermstore.com/blog/antioxidants-in-skin-care/" target="_blank" rel="noopener">antioxidants</a> fight against free radicals and the effects of aging. They interrupt the oxidative stress that limits your skin's ability to repair itself. Antioxidants are also helpful in <a href="https://www.dermstore.com/blog/antioxidants-in-skin-care/" target="_blank" rel="noopener">protecting your skin from sun damage</a> because they reduce your skin's inflammation due to coming into contact with sunlight. The reduced level of inflammation means that your skin is better able to repair itself in the face of intense UV rays. So, how can antioxidants be added to your daily routine? The ingredients under the umbrella term antioxidant include <a href="https://topdoctormagazine.com/project/issue-154/" target="_blank" rel="noopener">vitamin C, vitamin E and ferulic acid</a>. While you won't find a skincare product that says antioxidants on the bottle, you can look for these vitamins in a beneficial blend. <h2> </h2> <h2>Are Retinoids Necessary?</h2> The last ingredient is retinoids, the workhorses of the skincare world. Derived from vitamin A, retinoids can be found in skincare products applied in the evening instead of the morning. Retinoids help your skin <a href="https://www.health.harvard.edu/staying-healthy/do-retinoids-really-reduce-wrinkles#:~:text=Retinoids%20reduce%20fine%20lines%20and,softening%20rough%20patches%20of%20skin." target="_blank" rel="noopener">build collagen</a>, reducing lines and wrinkles resulting from aging and stimulating the production of blood vessels. While there are prescription-strength retinoid products on the market, you don't need a diagnosis to seek out products that can help your skin remain strong despite aging.</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Strengthen-Your-Skin-As-You-Age.png</images> <url>https://topdoctormagazine.com/issues/3-dermatologist-approved-ingredients-to-strengthen-your-skin-as-you-age/</url> </article> <article> <ID>19896</ID> <title>These 5 Healthy Habits Could Add 10 Years to Your Life</title> <publishDate>2022-09-05 04:51:55</publishDate> <description><div class="et_pb_section et_pb_section_363 et_section_regular" > <div class="et_pb_row et_pb_row_365"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_366 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_204 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_612 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_613 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_614 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_373 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">Who hasn't thought about ways to prolong their youth? And while it may sound like a fantasy, there are ways to preserve your youthful vigor to a certain extent. Obviously, eternal youth is not possible, but it is possible to extend your lifespan by following healthy habits. &nbsp; <h2>#1: Minimize Unhealthy Substances</h2> The first healthy habit to be implemented into your health is limiting unhealthy substance consumption. This means cutting out foods, drinks and other unhealthy habits, with smoking and drinking at the top of the list. &nbsp; <h3>Smoking</h3> Unsurprisingly, those who want a longer life should avoid smoking. Smoking is an incredibly unhealthy addiction that can reduce your life expectancy by as much as <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life#TOC_TITLE_HDR_7" target="_blank" rel="noopener">10 years.</a> Moreover, a <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/4-top-ways-to-live-longer" target="_blank" rel="noopener">study</a> from Johns Hopkins found that people who adopted four smart habits, one of which was avoiding smoking, reduced their chance of death from all causes by 80%. Thus, it is essential to quit or avoid smoking entirely in order to prolong your lifespan. &nbsp; <h3>Drinking</h3> Drinking alcohol is not necessarily harmful in itself. However, excessive drinking (i.e., consuming 14-25 alcoholic drinks a week) can <a href="https://www.onemedical.com/blog/healthy-living/longevity-7-healthy-habits-help-you-live-longer/" target="_blank" rel="noopener">shorten life spans</a> by one or two years, even as much as 4 to 5 years in extreme cases. On the other hand, moderation (one glass per day for women, two for men) is more than salutary. Limiting alcohol consumption reduces the risks associated with excessive drinking and can <a href="https://www.wellandgood.com/increase-healthspan/" target="_blank" rel="noopener">extend your lifespan</a> by lowering your risk for heart illnesses. &nbsp; <h2>#2: Exercise Often </h2> Another key healthy habit for a long life is regular exercise. To stay healthy for as long as possible, it is vital that you get up and move every single day. This doesn't necessarily mean that you need to become a marathon runner. One <a href="https://www.onemedical.com/blog/healthy-living/longevity-7-healthy-habits-help-you-live-longer/" target="_blank" rel="noopener">study</a> has found that being active for 15 minutes every day can add up to three years to your life! Additionally, the aforementioned Johns Hopkins <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/4-top-ways-to-live-longer" target="_blank" rel="noopener">study</a> concluded that daily exercise is one of the four smart habits we must implement for a long, healthy life. So, if you want a healthy life, make sure you exercise for 15-30 minutes a day! &nbsp; <h2>#3: Eat Healthy Foods</h2> A key component of living a long life is eating healthily. While this may look different for each person regarding calorie amounts of food groups, everyone can benefit from eating more plants and nuts. <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life#TOC_TITLE_HDR_5" target="_blank" rel="noopener">Nuts</a> are a great source of minerals that have been linked to a 39% decreased risk for premature death. Likewise, <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life#TOC_TITLE_HDR_5" target="_blank" rel="noopener">plants</a> have been found to reduce cancer risks by 29-52% and lower premature death risks by 12-15%. So, regardless of what you like to eat or how many calories you need, you have to eat more nuts and plants if you want a longer life! &nbsp; <h2>#4: Get a Healthy Amount of Sleep</h2> Sleep, while often overlooked, is an invaluable part of a healthy lifestyle. However, both over and undersleeping are highly detrimental to your health. According to a <a href="https://www.verywellhealth.com/things-to-stop-if-you-want-to-live-longer-2223866" target="_blank" rel="noopener">study</a> on people's sleep, sleeping too little or sleeping far too much can increase your risk of death. To keep a careful balance between these two extremes, try to go to bed at the same time every night and get <a href="https://www.onemedical.com/blog/healthy-living/longevity-7-healthy-habits-help-you-live-longer/" target="_blank" rel="noopener">7-8 hours of rest every night</a>. &nbsp; <h2>#5: Be Active in Your Mental Health </h2> The last tip is to be active in mental health. While sometimes overlooked, your mental health can have unquestionable effects on your life. It's essential to minimize negative mental states like stress, anger, loneliness and fear since they can <a href="https://www.verywellhealth.com/things-to-stop-if-you-want-to-live-longer-2223866" target="_blank" rel="noopener">shorten your lifespan</a>. Thus, keeping your mind positive and being active in your social life is critical to keeping your life healthy and long. &nbsp; <h2>A Parting Reminder</h2> The key to a long life isn't the fountain of youth or some magical potion— it's living a healthy lifestyle. By exercising regularly, managing your diet, sleeping enough, staying positive and steering clear of unhealthy substances, you can keep your life healthier longer. The real fountain of youth hides in the habits you practice every day!</div> </div> </div> </div> </div></description> <images>https://topdoctormagazine.com/wp-content/uploads/2022/09/Healthy-Habits.png</images> <url>https://topdoctormagazine.com/issues/these-5-healthy-habits-could-add-10-years-to-your-life/</url> </article> <article> <ID>19887</ID> <title>Consequences of Zinc Deficiency</title> <publishDate>2022-09-02 04:31:46</publishDate> <description><div class="et_pb_section et_pb_section_364 et_section_regular" > <div class="et_pb_row et_pb_row_366"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_367 et_pb_css_mix_blend_mode_passthrough et-last-child"> <ul class="et_pb_module et_pb_social_media_follow et_pb_social_media_follow_205 clearfix et_pb_text_align_center et_pb_bg_layout_light"> <li class='et_pb_social_media_follow_network_615 et_pb_social_icon et_pb_social_network_link et-social-facebook'><a href='https://www.facebook.com/topdoctormagazine/' class='icon et_pb_with_border' title='Follow on Facebook' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_616 et_pb_social_icon et_pb_social_network_link et-social-youtube'><a href='https://www.youtube.com/channel/UCtgxWTuq7ki1y7bw22kYlwg' class='icon et_pb_with_border' title='Follow on Youtube' target="_blank">Follow</a></li><li class='et_pb_social_media_follow_network_617 et_pb_social_icon et_pb_social_network_link et-social-instagram'><a href='https://www.instagram.com/topdoctormag/' class='icon et_pb_with_border' title='Follow on Instagram' target="_blank">Follow</a></li> </ul><div class="et_pb_module et_pb_text et_pb_text_374 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">The human body properly functions only with the right amount of necessary vitamins and minerals. A valuable example of such nutrients is zinc, a mineral necessary for your body to fight infections and produce new cells. With such a fundamental role in the human body, it's no surprise that any zinc deficiency may be detrimental to your health. <h2></h2> <h2>How Does Mild Zinc Deficiency Develop?</h2> Zinc is one of the essential elements in the human biological system, helping the body ward off infections, heal injuries and manage the senses of smell and taste. Although your body does not need a large quantity of zinc intake for proper function, even so, you can still develop a zinc deficiency.   An adult needs no more than <a href="https://ods.od.nih.gov/factsheets/Zinc-Consumer/" target="_blank" rel="noopener">11 milligrams</a> of zinc on a daily average. For breastfeeding women, the quantity increases to <a href="https://ods.od.nih.gov/factsheets/Zinc-Consumer/" target="_blank" rel="noopener">12 milligrams</a>. The only way you can develop zinc deficiency is if you skip some of the following foods: <ul> <li style="font-weight: 400;" aria-level="1">Red meat;</li> <li style="font-weight: 400;" aria-level="1">Oysters;</li> <li style="font-weight: 400;" aria-level="1">Seafood (especially crab and lobster); </li> <li style="font-weight: 400;" aria-level="1">Cereal;</li> <li style="font-weight: 400;" aria-level="1">Nuts;</li> <li style="font-weight: 400;" aria-level="1">Whole grains;</li> <li style="font-weight: 400;" aria-level="1">Dairy products;</li> <li style="font-weight: 400;" aria-level="1">Beans.</li> </ul> These foods are consistent with providing the human body with abundant zinc levels. Therefore, not eating any foods with zinc in their composition makes zinc deficiency a troubling prospect.  <h2></h2> <h2>What Are the Signs of Zinc Deficiency? </h2> Zinc is essential for the human body, so it is only natural that zinc deficiency has some severe and harmful symptoms. Some of the more common symptoms are: <ul> <li style="font-weight: 400;" aria-level="1">Loss of appetite;</li> <li style="font-weight: 400;" aria-level="1">Delayed wound healing; </li> <li style="font-weight: 400;" aria-level="1">Impaired sense of smell and taste;</li> <li style="font-weight: 400;" aria-level="1">Weakened immune system;</li> <li style="font-weight: 400;" aria-level="1">Hormonal imbalances.</li> </ul> <h3></h3> <h3>Can Zinc Deficiency Cause Weight Loss? </h3> A severe symptom of zinc deficiency is drastic weight loss. Because they impair the senses of smell and taste, zinc deficiency may influence the appetite.  <h3></h3> <h3>Zinc Deficiency and Anxiety </h3> Another zinc deficiency symptom is frequent mood changes. Zinc deficiency can lead to<a href="https://www.intechopen.com/chapters/50622" target="_blank" rel="noopener"> neurological and somatic symptoms</a>, such as increased anxiety, irritability, emotional instability and depression. This is why a lot of anxiety and anti-depression<a href="https://www.intechopen.com/chapters/50622" target="_blank" rel="noopener"> medications contain zinc</a>.  <h3&