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    Genetics, Epigenetics and Breast Health by Dr. Dawn Siglain

    10-21-2020

    Have you ever heard the phrase “genetics loads the gun, but the environment pulls the trigger”? As a Naturopathic Doctor, this resonates for me so much. Genetics truly is just a small piece of the overall picture when it comes to chronic illness and breast cancer. Environment in this context is referring to something called epigenetics. This includes the world we live in, but also the habitual choices we make that impacts our health. This is all the food, drinks, and medications we consume. It also takes into account our hobbies, exercise routine, support system and even mindset. All of these things considered, greatly affect whether those bad genes get turned on or stay off.

    This is wonderful news! It means that we can feel empowered to make healthy choices to benefit our own wellness. It takes away the fear of disease. It reverses the idea that we are in a fight against cancer. Fight creates resistance and animosity towards our own cells.

    One of the best ways we can support the cells in our body is to nourish them properly. The most anti-inflammatory and anti-cancer diet that you can incorporate into your life is plant-based. Mother nature provides us with all of the delicious tools we need to survive. Eating wholesome and organic veggies provides us with just the right amount of carbs, proteins, and fats aka macronutrients that our cells need to maintain optimal health. Maintain, not grow – this is a huge difference. Don’t confuse good macronutrients with bad macronutrients. As infants we need breast milk to grow – that is all the dairy we need. But there are foods that people eat regularly that causes cells to grow because they are full of growth hormones with meat and dairy being two major culprits. They rob us of our wellness. Eating a high protein diet is the last thing our bodies need - especially when preventing or reversing cancer. Simply put, the foods that cause our cells to grow when we do not need growth can cause bad genes to turn on and cause cancer cells to proliferate.

    Preventative medicine can help. There are warning signs when it comes to health moving in the wrong direction. Using both western and eastern medicine, I can assess the person as a whole and make recommendations that can guide one back towards vitality. I urge you to be pro-active about your health. If you feel unwell, find a doctor who understands root cause medicine so you can make the beneficial choices for your own wellness. Remember this approach to medicine is specific to you and gives you the best chance that the trigger never gets pulled.

    If you’re interested in learning more about anti-inflammatory choices reach out by calling 631.421.1848 or emailing info@innersourcehealth.com for a FREE 10 min consult with Dr. Dawn to see how naturopathic medicine can get your health on the wellness path!

    CLICK HERE FOR PDF OF ARTICLE

     


    'DAILY DETOX' with Dr. Dawn Siglain

    Thursday May 7th at 4 pm

    ‘Daily Detox’
    by Dr. Dawn Siglain ND, LAc.

    There are many things that you can start doing to flush out toxins. These daily habits should eventually become your lifestyle. We live in a world where toxins are in our water, food, and air we breathe. Instead of feeling defeated, take charge of your health today!

    It’s important to consider detoxing daily as a lifestyle change. I encourage adding in good habits to support healthy detoxification. By committing to healthy habits, you are gently coursing toxins out of your liver, kidneys, and lymphatic system. The benefits of detoxing include increased energy, improved sleep, proper immunity, decreased brain fog, clear skin, bright eyes, shiny hair, fresh breath, weight loss and optimal organ function.

    Hydrate! Drink half of your body weight in ounces of filtered water. For constipation, add a lemon squeeze to a cup of warm water first thing in the morning. You want to keep things moving. Beets promote healthy blood flow in vessels. Eat a cup of dark leafy greens a day to cleanse your liver. Sulfur compounds found in garlic and onions also support the liver. Fermented foods and fiber support your gut health.

    Think about how you treat your body. Everything you put on your body, you would want to put in your body. Moisturize with organic coconut oil or EVOO. Movement of muscles moves the lymph which promotes drainage. Sweating releases toxins which takes a burden off of your kidneys. If exercising is an issue, consider vibrational therapy and IR saunas. Other techniques to support drainage of toxins are dry brushing before each shower, coconut oil pulling first thing in the morning, and Epsom salt baths.

    Join Dr. Dawn’s webinar Thursday 5/7/20 at 4pm to learn more.

    CLICK HERE TO REGISTER

     


    Stress and Gut Health with Dr. Dawn

    Thursday April 30 at 12:30pm

    Are you experiencing stress overload? Noticing any digestive upset too? Maybe there’s a connection with both your stress load and your gut health.

    Understanding the root cause of any dysfunction in the body is important now more than ever. This is exactly what type of care naturopathic doctors provide for our patients. Learn about the impact your digestive health has on your overall immune system. Optimizing your microbiome plays a major role in overall wellness.

    Dr. Dawn will share insight about your parasympathetic nervous system and the direct connection to your stress response and gut health. Get tips on ways to relieve digestive discomfort using nutrition and food preparation guidelines, healthy lifestyle habits and proper supplementation.


    CLICK HERE TO REGISTER

     


    Get Rid of the Holiday Bloat

    Read this to Optimize your Digestion:

    As a naturopathic doctor, I do everything in my power to educate patients about proper holiday food choices. Preventative is best. However, the temptation is tough. So if you’re dealing with some digestive holiday funk all you can do is be pro-active and make better choices now.
    When it comes to optimal digestion, raw food can play an unsuspecting role. What is good for one person, may not be beneficial for someone else. Listen to your body. It communicates to you in three crescendo-ing ways: whisper, talk then screams. Catch things early when it’s whispering to you!
    First and foremost, raw food is the supreme source for nutrient dense, unrefined food full of vitamins, minerals, fiber and antioxidants. However, if you’re having digestive issues, I encourage you to take a look at your diet and the preparation of your foods. Most importantly, ask yourself how you feel after meals.
    The stomach is an acidic and warm environment created to break down food into nutrients. If this burning furnace is disrupted, then digestion is impaired. Main symptoms to look out for include gas, bloating, constipation, diarrhea and fatigue.
    Eating in a hurry or feeling stressed can be factors, especially if food is not chewed well. It gives the stomach more work to do which requires more energy. In turn, this can deplete your overall energy. Consuming an abundance of raw food, if not properly absorbed, can cool off that digestive fire. This means that food has to spend more time in the gut than it should which creates toxins – gross!
    Remember to try to eat only whole foods and avoid processed foods including gluten, sugar and dairy. Iced drinks and ice cream can be culprits in cooling off the digestive fire too. Even fruits, vegetables, smoothies and salads which are deemed healthy can pose a problem if there are digestive issues. Consider warming up your digestive fire with healing teas, broths, or lightly sauteeing or steaming your veggies. Once your gut is healed, try adding the raw food back in moderation. If you need more tips on improving your digestion, feel free to call me for a FREE 10 minute consultation at 631.421.1848.

     


    Foods versus Probiotics for Anxiety - Which Is Best?

    11-11-2019

    Which is best, food or supplements?

    A new 2019 study out of China showed that probiotic supplements have some good benefits, but diet and lifestyle changes are much more beneficial to microbiota and calming anxiety symptoms.

    This study was a meta-analysis, which means it was a study that looked at a bunch of studies. It looked at twenty-one studies which contained 1503 subjects.

    The first thing this study showed is that whether you use food or supplements, when you regulate intestinal flora using healthy approaches, you can effectively improve anxiety symptoms.

    The conclusions of this study were:

    - the best energy source for our gut bacteria is good food, especially fiber rich foods

    - most studies show a 4 – 8 week period to look at the effect of probiotics, which may be too short. Longer trials may show benefits beyond 36%

    - there were pretty much no adverse effects with either foods or supplements

    reference: Beibei Yang, Jinbao Wei, Peijun Ju, Jinghong Chen. Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review. General Psychiatry, 2019 32: e100056 DOI:

    Click Here for Research Article

     


    Anti-Inflammatory Foods and Pain

    What we consume has the power to either help us heal or to cause us harm. Though this goes far beyond food (ideas, relationships, breath patterns etc.), it is clear that the Standard American Diet increases inflammation and oxidative stress, ultimately increasing the likelihood that we will be in pain. In working to “pain-proof” our bodies, it is essential to consume foods that reduce inflammation and reduce pain directly.

    Many of my patients end up on a systematic anti-inflammatory elimination diet. Learning what works for our bodies and what does not is essential, and often only discovered through targeted trial and error. However, cutting out a bunch of foods is rarely a sustainable approach. Instead, we also focus on what to ADD into the diet.

    Everything we eat sends a message to the cells of our body. In addition to the specific nutrients present in healing foods, they can change how our DNA is expressed (this is called “epigenetic”). Some of the best anti-inflammatory food-based molecules that have been proven effective for chronic pain include short chain fatty acids (butyrate being the most commonly available through food), polyunsaturated fatty acids (Omega 3s, high in cold water fish), polyphenols (found in many colorful plant-based foods), and polyamines (high in legumes).

    Some food substances have also shown to be directly “anti-nociceptive”, meaning they reduce sensitivity to pain. Two of the best studied are curcuminoids (polyphenols found in turmeric) and zerumbone (a sesquiterpenoid found in ginger). Both have been shown to reduce pain in multiple conditions and should be considered as a component of a comprehensive plan for pain-proofing the body.

    Source: PMID: 31301604

    More about Dr. Kachko Here

     


    Dr. Dawn's radio show interview with The Natural Nurse: Ellen Kamhi

    Tune in 90.3FM WHPC & iHeartRADIO:TODAY @ 3:30 pm & Mon Apr 15 @ 1:30 am & 3 pm

    Listen to Dr. Dawn's interview on 'Herbally Yours Radio Show' with Host: Ellen Kamhi, The Natural Nurse! Chatting about topics Dr. Dawn will be covering at the upcoming NAVEL expo / Science of Human Optimization Conference April 27 & 28. Learn why Dr. Dawn joined the field of naturopathic medicine, when raw food is good for you, food prep for optimal digestion, & the secret ingredient we all need in our food.

     


    CBD Oil: snake oil or the next great thing for anxiety and mental health

    01.07.2018 - dr. peter's blog on Psychology Today

    Learn about the research regarding CBD oil and mental health to answer these questions:

    What is CBD oil?

    Will CBD oil make me high, like marijuana?

    Is CBD oil legal?

    Is CBD Effective for Mental Health Challenges?

    Is CBD safe?

    Can CBD oil cause a positive result in a drug test?

    How much CBD oil should I take?

    How About CBD Beverages and Foods That Are So Popular?

    CLICK HERE FOR ARTICLE IN PSYCHOLOGY TODAY

     


    Chronic Inflammation - what are the signs?

    What is inflammation? Inflammation is the natural way that your body reacts to an injury or an infection. So, it is part of being human and it helps us manage life. It’s important to remember though that we need a healthy balance of inflammatory as well as anti-inflammatory responses going on in our bodies. The important concept to keep in mind is balance. And this is where the problem lies because there any many aspects of our food, environment and lives that tend to put us all at risk for inflammatory states.

    Let’s walk through this process. There’s external inflammation which occurs on the outside of your body and it’s pretty easy to see. You get a cut, it bleeds, it hurts, it gets red, and then it heals. Bravo! Inflammation working in our favor. But there’s also internal inflammation which occurs in the tissues of your body right down to your organs. And this is the inflammation that I want to bring to your attention. Just because you can’t see this type of inflammation doesn’t mean it’s not there - because it could be lurking in your body. If you are one of the many affected, it robs you of your health. The good news is - it is manageable and may even be reversible. You can restore your own health! Like anything else, the sooner you catch the issue of inflammation, the better off you are. Any day is a good day to make a positive change. So remember, it’s never too late!

    I want to share with you some of the warning signs
    1. Fatigue - now I’m not talking you got a bad night’s sleep and you feel off for one day. This is a down and out feeling of complete exhaustion that you feel day after day. You may even notice that around a certain time of day, every day you are down for the count. Your tiredness may occur after eating a meal or a snack. It’s important to keep track of this.
    2. Pain - this is the type of pain that you cannot attribute to an accident or any recent trauma. You may feel joint pain or abdominal pain or even chest pain. This pain can affect how you function. You may not be able to do the exercises that were part of your normal workout routine. Or cleaning around the house is becoming much more difficult because your hand grip is affected.
    3. Feeling of heat - you notice that you are feeling hot and this can be a constant state for you or it could be at certain times of the day. It may only occur or get worse when you eat certain meals. Some parts of your skin feel warm to the touch or you even notice redness in certain areas. Mouth sores may even occur.
    4. Swelling - you may notice swelling in your hands upon waking in the morning. This may be referred to as edema which can be linked to skin inflammation causing increased vascular permeability and vasodilation.
    5. Poor circulation in your extremities - you may notice that your hands or feet get very cold. They may even have numbness or tingling. You fingers, toes, or tips of your fingers may even turn a shade of blue or white. This may be very painful as well.

    Is everyone susceptible to inflammation? Living in this day and age, we can all fall victim to an inflammatory condition. I say this for a number of reasons. One major player is consuming food that lacks nutrition or is just not good for us. Anything processed is pretty much just garbage, so why are we ingesting these items? I wonder about this. If it comes in a package and you cannot pronounce its ingredients, then it is not for human consumption. Other reasons for increased inflammatory states is the exposure to toxins in our environment doing daily activities such as driving in the car, the air we breathe, EMFs ( electromagnetic fields), hair dye, nail polish, work hazards, etc. The heavy metals slowly overtime build up in our systems and contribute to inflammation. Some conditions that are inflammatory include autoimmune diseases such as rheumatoid arthritis, lupus, celiac, sjogren’s, multiple sclerosis, ankylosing spondylitis, vasculitis, crohn’s, and ulcerative colitis just to name a few. It also includes allergies, asthma, IBD, and hepatitis.

    So I am sure you’re asking yourself, ‘How do I know my inflammation is in check?’ Inflammation is one of those issues that creep up slowly and in a strange way. And it can vary from one individual to the next. Inflammation is a wonderful way of warning us that there is something that we are doing in our lives that is causing a hyper-inflammatory state. The trick is being in tune with our bodies. The reality is if you have any one of those signs listed above, you may be suffering from anything. Chronic inflammation is in fact the root cause of most diseases nowadays. By tackling the inflammation, you can ward off a disease that may be lurking in your body just waiting to cause havoc. It is important to go to a doctor you trust and get some testing done.

    Chronic inflammation is a state of health that needs our attention right now. There are things you can do everyday to help ward off an inflammatory state. Eating healthy, exercising, meditating, laughing, mild detoxing daily, and taking time to smell the roses are some ways to fight the battle against inflammation that doesn’t serve you. Remember it is important to seek treatment from a health practitioner such as a naturopathic doctor ( ND) that is properly trained in the management of chronic illness. Find an ND in your area and make an appointment today to reach your optimal state of wellness!

     


    Happy Hormones for Mental Health - Slide Presentation by Dr. Peter Bongiorno at A4M in Nashville

    September 29, 2018

    How do hormones relate to mental health? Dr. Peter Bongiorno explained this relationship in this presentation.

    In this lunchtime lecture, he discussed the different forms of estrogen and how these can affect neurotransmitters, how estrogen and progesterone relate to each other, and how testosterone, DHEA, melatonin, prolatctin, oxytocin and other hormonal molecules will affect the brain and mental health. He also spent time reviewing the importance of adrenal and thyroid function, and how these can relate to the other hormones in the body.

    Dr. Peter stressed the importance of sleep, lifestyle, foods, and stress reduction are crucial to obtaining and maintaining hormonal balance.

    Please note this particular presentation was sponsored by Douglas Laboratories, so there are slides that include specific products Dr. Peter uses in his practice to help achieve hormonal balance with his patients. He formulated two of their products: Mood Systems Balance and Neurotransmitter Balance, which are used by physicians throughout the country and world to support ideal mood in patients.
    More about these products here and here

    CLICK HERE FOR SLIDE PRESENTATION

     


    Weight Loss Without Calorie Counting? Does intermittent fasting really work?

    06.19.2018

    Despite the overall increase interest in health, about one third of people are considered obese Medical science is always looking for new ways to balance weight. Intermittent fasting is a relatively new take on an old idea: fasting. The principle of fasting is pretty simple – when you are not taking food in, the body has a chance to clean out.


    Intermittent fasting has been touted has a new weight loss tool – but does it work?


    A research team from the University of Illinois took on this very question and asked 23 obese volunteers to eat only between the hours of 10AM and 6PM – which is an 8-hour window. During this time, the volunteers could eat what they wanted. For the remaining time, only water was allowed.....

    CLICK THE PDF BELOW to learn what the study found, and the best ways to lose weight in a healthy way

    CLICK HERE FOR FULL ARTICLE ON PDF

     


    Mood formulas from Dr. Peter Bongiorno: Mood Systems Balance and Neurotransmitter Balance

    As a sought-after speaker and consultant in the field of natural, functional and integrative health, Dr. Bongiorno has created unique formulations to help balance mood and neurotransmitters. His latest formulations for mood, created with Douglas Laboratories are used by physicians around the country, and around the world:

    Mood Systems Balance†™: combines a truly unique blend of ingredients to support the underlying physiologic processes in the body that are key for healthy mood. These compounds work on blood sugar balance, support the stress system, and help the digestive tract, along with a balancing effect on inflammation. It uses saffron extract, rhodiola, curcumin, chromium and berberine. It is often used with Dr. Peter's Neurotransmitter balance when indicated for more total mood lifting support. This formulation was among the first to use saffron as part of a mood support complex.

    Neurotransmitter Balance †™ utilizes several well-researched ingredients known to support mood and emotion by helping support the neurotransmitter system. Its unique blend includes SAMe, macuna, Venetron (a Chinese herb with thousands of years of historical use), 5-HTP, and tyrosine. Individually, these have been researched for their mood benefit. This is the first formula to bring these together into one complex to help the neurotransmitter system create optimal mood balance

    †™ Please note the above statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The above info is for informational purposes only. This does not replace the relationship between a patient and a doctor. Always communicate with your health care practitioner before taking these or any other products. It is best to work directly with your physician for any health problems.

    Click Here for These Formulations

     


    Mood formulas from Dr. Peter Bongiorno: Mood Systems Balance and Neurotransmitter Balance

    As a sought-after speaker and consultant in the field of natural, functional and integrative health, Dr. Bongiorno has created unique formulations to help balance mood and neurotransmitters. His latest formulations for mood, created with Douglas Laboratories are used by physicians around the country, and around the world:

    Mood Systems Balance†™: combines a truly unique blend of ingredients to support the underlying physiologic processes in the body that are key for healthy mood. These compounds work on blood sugar balance, support the stress system, and help the digestive tract, along with a balancing effect on inflammation. It uses saffron extract, rhodiola, curcumin, chromium and berberine. It is often used with Dr. Peter's Neurotransmitter balance when indicated for more total mood lifting support. This formulation was among the first to use saffron as part of a mood support complex.

    Neurotransmitter Balance †™ utilizes several well-researched ingredients known to support mood and emotion by helping support the neurotransmitter system. Its unique blend includes SAMe, macuna, Venetron (a Chinese herb with thousands of years of historical use), 5-HTP, and tyrosine. Individually, these have been researched for their mood benefit. This is the first formula to bring these together into one complex to help the neurotransmitter system create optimal mood balance

    †™ Please note the above statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The above info is for informational purposes only. This does not replace the relationship between a patient and a doctor. Always communicate with your health care practitioner before taking these or any other products. It is best to work directly with your physician for any health problems.

    Click Here for Formulations

     


    The Importance of Iodine for Thyroid Health - part 5 of 5

    09.25.2017

    Dr. Oz reveals how salt can affect your thyroid. Then, naturopath Dr. Pina LoGiudice presents the symptoms of an overactive thyroid or hyperthyroidism and reveals the key foods that can reduce excessive thyroid activity.

    CLICK HERE FOR VIDEO ON DR. OZ WEBSITE

     


    Trump Tariffs on European Food in America? Dr. Peter Interviewed on Italian TV

    3.31.3017

    What do you think about the proposed tariffs on European foods from the current Trump administration?

    If these are employed, how will it affect the food you eat and the foods you are able to purchase?

    Dr. Peter was shopping in Eataly, a beautiful store in the flatiron part of NYC with food directly imported from Italy, when a newscaster from Telegiornale asked his opinion.

    Forward to 5:46 to view his response.

    Click HERE FOR NEWS VIDEO

     


    Announcing Replenish Intravenous therapy at Inner Source Health

    March 26, 2016 - Huntington, NY

    Replenish, holistic providers of nutritive intravenous therapies will be joining Inner Source and working out of the Huntington office at 11 Stewart Avenue, Huntington, NY 11024. There, Replenish will be offering intravenous therapies for immune and health support.

    About Replenish:

    Replenish (http://www.replenishealth.com) is a holistic team whose mission is to enhance one’s quality of life and overall appearance by combining wellness and integrative therapies with the utmost personalized care. Therapies are administered by registered nurses under the direct supervision of Dr. Robert J. Aquino. This medical team has extensive expertise in administering all types of customized intravenous nutrient therapy. The medical includes the wonderful energies and expertise of Nicoletta Rasizzi, RN, Jeanine Aquino, Practice Manager, Karyn Galletta-Brodala, RN & Reiki Master, and Mary Beth Knape, Concierge & Yoga Coordinator.

    Dr. Pina LoGiudice commented, “we are thrilled with having Replenish with us at our Huntington location. For our patients who benefit from intravenous therapies will now be able to have these healthy, immune-supporting treatments right in our facility. Even more, the people of Replenish are just the nicest people.”

    Intravenous i.v. therapy is a valuable way to help the body quickly obtain nutrients (vitamins, anti-oxidants), especially when the digestive tract is not optimally functioning and absorbing, or when the person is not eating enough nutrient-dense foods. Intravenous therapies have been used to support the immune system, cardiovascular health, and much more.


    For more information: 631.421.1848 or email info@innersourcehealth.com

    CLICK HERE for PRESS RELEASE

     


    Sense & Sensitivity

    8.2.16: Dr. Kachko was interviewed about food sensitivity

    Dr. Kachko was interviewed by Natural Practitioner Magazine on the impact of food allergy and sensitivity on overall health:

    "Additives and preservatives can certainly create intolerances. For example, said Robert Kachko ND, LAc of InnerSource Health, New York, people of all ages are beginning to react negatively to added hormones and elevated casein content of conventional dairy products. “We see this very often in children who are hyperactive or suffer from chronic ear infections, eczema, asthma etc., in addition to allergies. Some of the most common food additives which can serve as allergens include sulfites, aspartame, parabens, tartrazine, benzoates, nitrates/nitrites and BHT/BHA.”

    Photo credit: Natural Practitioner Magazine

    Read the article here!

     


    What's the deal with the acid/alkaline diet?

    Dr. Kachko was interview by The List TV

    It's been around for many years, and many books have been written on the subject. The List TV interviewed Dr. Kachko on the pros and cons of the acid/alkaline diet, and he shared what the useful take-aways are (and what may just be a waste of your money). The bottom line: eats your fruits and veggies, and avoid too many refined foods, grains, and excess of animal products.

    Watch the video interview here!

     


    Radio interview - Put Anxiety Behind You: The Complete Drug Free Program with Peter Bongirono, Naturopathic Doctor

    April 4, 2016

    Today, Ellen Goldsmith, L.Ac. speaks with Dr. Peter Bongiorno, director of Inner Source Health in New York City and author of a number of books on the naturopathic approach to treating depression and anxiety.

    According to National Institute of Mental Health, anxiety disorders affects over 40 million adult Americans and it is not uncommon for those people to also suffer from depression. Naturopathic doctor and licensed acupuncturist Peter Bongiorno has been researching natural approaches to anxiety for over 20 years and treating patients for a dozen.

    In his new book, Put Anxiety Behind You, Dr. Bongiorno offers his holistic approach to healing anxiety and avoiding relapse with a toolkit that includes: foods and plant-based medicines, anxiety reducing yoga poses, mind body modalities that you can learn and work with to reduce anxiety.

    CLICK HERE FOR PODCAST

     


    Plastics Increase Risk for Diabetes and Cardiovascular Disease

    11-9-2015 - posted on TheRealFoodCleanse.com

    Can plastics increase the risk of diseases like diabetes and heart disease?

    Yes, it can...

    Learn some steps to stop plastic from playing with your health.

    posted on TheRealFoodCleanse.com

    CLICK HERE TO READ ARTICLE

     


    Cilantro for Detoxification

    8.26.2015

    Learn why the herb cilantro is great for detoxification and how it may help you achieve the results you are looking for.

    CLICK HERE TO READ ARTICLE

     


    Real Food Cleanse, Weight Loss, MTHFR and MORE

    Issue 58 - August 12, 2015

    In this issue:

    - the real food cleanse and 20% for inner source patients

    - new FREE lecture on weight loss in NYC

    - what's on the blog: MTHFR, intermittent fasting, exercise for anxiety and much more

    CLICK HERE TO READ NEWSLETTER

     


    The Microbiome, Gut Flora and Probiotics in anxiety and depression

    originally published March 13, 2015

    Click below to read Dr. Peter Bongiorno's article on how your gut flora and the right fermented foods and probiotics can help anxiety and depression…

    CLICK HERE TO READ ARTICLE

     


    Reality Check: Healthy (Real) Food is Rarely the Enemy

    For Food Allergy Action Month, Dr. Kachko provides context on the current food intolerance/allergy craze

    .

    More about Dr. Robert Kachko: here


    Read the article here!

     


    The Road To A Healthy Heart: What the latest research shows

    Some of you may be aware that I’ve teamed up with a great company, Remedy Partners, to formulate cost effective and clinically useful recommendations for patients they manage. Our goal is to provide cutting edge research on natural approaches to health for patients who have been recently discharged from the hospital to help them get well and stay well in a sustainable way. Every once in a while I’ll share with the InnerSource Health community some of what the latest studies are showing.

    The following are some general guidelines on cardiovascular health, specifically as it relates to those with Heart Failure.

    ***Note: It is important that you do not undertake any of the below recommendations without the consent of your physician. In addition, please note that these recommendations are not individualized for you, and your physician will work with you to optimize your individual care plan.

    Diet

    The Mediterranean diet has shown a reduction in the risk of cardiovascular related factors including lipid levels, insulin resistance, hypertension, and obesity. This is a mostly plant-based diet which is high in fiber, whole grains, vegetables, and fruits. There is particular emphasis on monounsaturated fats including olive oil and foods high in EPA/DHA Omega 3s, mostly from fish. Some specific suggestions include:

    Whole Grains: Carbohydrates should be eaten only in the complex form (as opposed to “simple” carbs). Examples are whole oats, Brown rice, millet, buckwheat, barley, quinoa, amaranth, whole wheat, spelt, kamut, teff.

    Vegetables can be consumed in an unlimited amount, with special attention paid to dark leafy green vegetables. Strive to consume abundant amounts of dark leafy green vegetables, and at least one type of orange, yellow, and red vegetable/fruit per day.

    Protein: Fish is consumed regularly (daily), and poultry/eggs are consumed in moderate amounts. Fish: Salmon, cod, trout, tuna, mackerel, ahi, etc. Limit consumption of tuna to 1-2 times per week due to mercury content. Fresh salmon is an especially good source of healthy oil called eicosapentaenoic acid (EPA). Limit consumption of red meat to several times per month. In addition, limit intake of saturated fat to 5% of daily calories.

    Oils: Olive oil is the principal source of fat, and can be added to salads. Aim to consume expeller pressed or cold pressed organic Extra Virgin Olive in its raw form. For cooking purposes, regular olive oil should be used because it has a higher smoke point than extra virgin olive oil.

    Additional dietary recommendations:
    • Aim to limit salt intake to 1800mg/day
    • Discuss how much water you should be consuming with your physician
    • Avoid alcohol and non-prescription drugs

    Supplements/Herbs

    CoQ10: this is an essential nutrient for the health of your heart muscle, as it plays a vital role in energy production in your mitochondria. It is also a powerful antioxidant and free radical scavenger.

    Taurine: This amino acid helps to protect the heart and to improve the symptoms related to heart failure.

    Propionyl-L-carnitine: This nutrient is cardioprotective, vasodilatory, lipid lowering, and improves energy production of the heart.

    Hawthorn (Crataegus oxyacantha): This herb relaxes blood vessels, increases the strength of the heart muscle, and controls heart rate.

    Exercise

    Make sure that you have undergone an evaluation by your cardiologist regarding your exercise program. Once you have been cleared for exercise, you should aim to exercise 3-5 times per week for at least 30 minutes. Make sure that you warm up for 5-10 minutes before exercising, followed by 20 minutes of exercise, and ending with 5-10 minutes of a cool down. Walking for 40 minutes per day also has benefits for your heart and overall health.

    Stress Reduction:

    Consider adding meditation or other forms of relaxation to your daily routine to minimize stress. Meditation is the practice of contemplation or reflection in a relaxing environment with focus on deep breathing. Research has shown that meditation programs may reduce cholesterol, blood pressure, and reduce heart attack risk.

    Click here to find out more about Dr. Kachko