Women’s Health – Take Action

Have you struggled with your hormones? If so, you are not alone.

Functional health is a much more personal approach to healthcare. It ensures that each patient is treated according to their specific needs and imbalances individually, rather than treated as a diagnosis.

Aiming to return the body and mind to optimum balance and functionality, functional healthcare can often prove the most preferable route for women to embark upon to solve their health issues.

Functional healthcare can help with things such as:

  • Chronic Fatigue
  • Migraine Headaches
  • Anxiety and Depression
  • Insomnia and Sleep Disorders
  • Digestive Issues
  • Obesity and Weight Management
  • Hormonal Imbalances
  • Menopause
  • PMS (Premenstrual Syndrome)
  • Fertility Problems
  • Postpartum Issues

How Does it Work?

By using all natural methods and personalized care, functional healthcare aims to enable patients to not only cure their ailments but get to the root cause of them as well. Whether it be herbal medicine, nutritional therapy, or stress management, functional medicine techniques can greatly reduce the severity of many health complications and by doing so help to prevent them from progressing further.

Becoming better aware of your health issues and their potential causes, triggers, and treatments is a part of how functional medicine helps you to heal yourself and STAY healed. Getting to know all aspects of your health issue and implementing positive change to avoid them worsening cultivates awareness both in your body and in your mind in order to achieve optimum health.

Boosting hormonal function is vital in overall physical and mental health, Estrogen, in particular, is associated with the proper functioning of the female reproductive system, among many other benefits.

Try these foods for healthy hormones:

  • Seeds: flax seeds and sesame seeds
  • Fruit: apricots, oranges, strawberries, and peaches
  • Vegetables: yams, carrots, alfalfa sprouts, kale, and celery
  • Soy products: tofu, miso soup, soy and yogurt
  • Dark rye bread
  • Legumes: lentils, peas, and pinto beans
  • Olives and olive oil
  • Chickpeas

Including these foods in your diet will help women lower their risk of developing hormonal imbalances!

WANT TO LEARN MORE AND STAY CONNECTED?

Sign up for our 14 Days to Health FREE Video Series here: https://onnalomd.com/14daystohealth/

And click here to join our amazing Facebook Community group:  www.facebook.com/groups/happyhealthcommunity

 

The Simple Way To Breathe To Reduce Stress

Ever feel stressed out? Ever get anxious, worried, depressed, or upset?

There’s nothing more crucial than to have control of your breath when you are in a place of uncertainty, fear or even panic. When you routinely engage in a patterned in a breathing. Be it 5 minutes to 11 minutes to 31 minutes a day. Your body will be trained to know how to handle distress when situations arise.

Try this for 5 mins every day before you start your day. Or while driving or commuting or waiting in line in the store. Learn to use your breathing to regulate your nervous system and release it from reacting to every situation that arise.

Try this technique from the © The Teachings of Yogi Bhajan:

Posture: Sit in any comfortable meditative posture with a straight spine, chin in, chest lifted.

Eyes: Close your eyes.

Breath: Concentrate on your breath. Inhale through the nose in eight equal strokes. Exhale through the nose in one deep and powerful stroke.

Time: Continue for 11 minutes.

To Finish: Inhale deeply, hold the breath 5-10 seconds, and exhale. Inhale deeply, hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply, hold the breath 15-20 seconds, and this time roll your shoulders as fast as you can. Exhale and relax.

So when your coworkers are being difficult, breathe in for the count of 8 strokes and breathe out in 1. If you kids are fighting in the back of the car nonstop. Breathe in 8 breathe out 1. If you are feeling that nothing is working out in your favor that day. Breathe in 8 breathe out 1. Breath is one tool that won’t go away no matter what. Our lives truly depend on our breath. Train it. Befriend it.

 

“The eight strokes will make you watch and count the breath and that will force you to relate to your breath. Best procedure is that you do this exercise every evening. Eleven minutes a day of eight-stroke breathing can give you enough energy to balance your (daily) consumption of (pranic) life and take you out of stress. Is it possible? Do you have eleven minutes?”
-Yogi Bhajan

 

Compliments of the © The Teachings of Yogi Bhajan. Learn more here: 3HO Website

 

Keto 101 Diet Webinar

Feeling sluggish, tired, moody, and overweight? Check out our LIVE Keto 101 Webinar to learn all about this healthy way of eating!

Click here to watch: Keto 101 Webinar

We will share the necessary steps you’ll need to take to start living a ketogenic lifestyle, including food lists and recipes to get you started.

In Particular, You Will Learn The Following…

-Definition of a ketogenic diet
-What keto is NOT
-How keto improves health
-Different styles of keto
-Basic food guide of what to eat (and what not to eat) on a ketogenic diet.
-Simple keto recipes for your first few weeks.
-How to get started immediately!

The prospect of making major life changes can be overwhelming, but we are here to help you along your path.

Why This Is A Must Watch:

Do you want to experience improved mental focus and clarity, an unlimited flow of energy, appetite control, assist in abdominal fat loss, decreased inflammation, decrease in arthritic pain and increased fat burning?
Our goal with this webinar is to discuss how a ketogenic diet can benefit your life by aiding in weight loss, appetite suppression, and by reducing the risk of dangerous afflictions like Type 2 Diabetes and Heart Disease.

>>>Click here for your step by step diabetes guide to learn how to have healthy blood sugar and energy

The Ketogenic Diet has taken the world by storm and the reason for the growing popularity of this lifestyle are the results people are able to achieve without making any compromises. During our time together we will explain the ketogenic diet, help you determine if it is right, and get you started.

Last But Not Least, Here Are Some Amazing Keto Recipes! 

Click the links below to start some happy healthy fun in the kitchen.

BREAKFAST:

Crustless Mini Quiche
Chard and Sausage Hash
Maple Sausage Patties

LUNCH:
Crisp Salami and Cheese
Mini Pepper Nachos

DINNER:
Sausage Fried Rice
Keto Lasagna
Stuffed Manicotti

DESSERT:
Mom’s Texas Brownies
No-Bake Cheesecake
Keto Chocolate Chip Cookies

SNACKS:
Homemade Apple Chips
Vanilla Pumpkin Seed Clusters
Soy Sauce Marinated Deviled Eggs

KETO BONE BROTH:
https://www.gnom-gnom.com/whole30-paleo-keto-bone-broth/

>>> For more yummy recipes like this- click here for your FREE 30 day Paleo Reset Diet!

Want to learn more and stay connected?

Sign up for our 14 Days to Health FREE Video Series here >> https://onnalomd.com/14daystohealth/

What’s all the buzz about this cell regenerative diet called Prolon?

Let me ask you this…

Have you been having trouble with your blood sugar? Has it been hard to lose the extra few pounds even though you’ve been doing a good job with cutting out processed foods and excess carbs, plus you’ve been exercising regularly? Is your belly fat impossible to get rid of? Do you want soft ‘younger looking’ skin? Have you been toying with different kinds of intermittent fasting diets and just don’t know what’s what?

The Fasting Mimicking Diet will address these concerns with positive outcomes, as studied by Valter Long, PhD. It’s all shared in his book Longevity Diet which is a great read. He started off with researching the diets and lifestyles from the blue zone locations, where they have the highest numbers of centurions. One of the components he finds out is that these people undergo some kind of fast or fasting mimicking diet.

Since then he’s done extensive research on The Fasting Mimicking Diet which has the following benefits found in mice:
– shrunk tumor size in half
– decreased bone density drop
– decreased skin inflammatory disorder
– decreased weight without losing muscle mass ( a big problem for other fasting diets)
– improved cognition

He’s since found similarly compelling results with humans.  I tried it myself 1 month ago with 20 other clinicians and have found amazingly positive results. Since then I decide to do it again, so I want to share with you my 5 day experience here with you. But first, let’s learn more about fasting.  Don’t forget to check out my 5 day personal experience with 5 days of fasting mimicking diet in the bottom of this article. 

First, what is fasting?

Fasting is avoiding food and calories, so that your body can switch from burning glucose for energy to burning fatty acids and ketones, an alternative source to energy in our body.  When we make ketone bodies, that’s when we are in a fasting state.

With that said, research points to the following three benefits of fasting:

  • Weight control and weight loss
    • These factors are accomplished because you are forcing your body into a caloric deficiency. You know the saying, “calories in and calories out”? One of the most basic understandings of weight loss is to burn more calories than you consume. This is true in many cases, however sometimes underlying health imbalances and diseases are the root cause for an individual having issues with weight loss. So as always, be sure you are working closely with your functional medicine practitioner or healthcare professional of choice to get tailored support to fit your needs.
    • Beyond the weight loss, many fasts may also improve cholesterol, triglyceride levels, blood pressure, inflammation, and even insulin resistance.
  • Activating biological fasting
    • When we say “biological fasting” we are talking about the way that your body is forced into survival mode because no external nourishment is available. Think about your evolutionary ancestors in the middle of winter or drought. There was no food. This was before fasting was on the cover of Cosmo and it wasn’t practiced for any health benefit. It was simply a reality of the times.
  • Triggering cellular optimization and cellular rejuvenation
    • When your body is stressed for a long enough duration of time, deeper phases of survival mode can be triggered. This is when your body starts working on cellular optimization and rejuvenation. In addition the body goes into autophagy.

There’s many types of fasts.

The many different fasts vary in terms of protocols, procedures, and even benefits. Since all fasts include caloric weight loss- you can expect weight loss on basically any fast. The question is if that weight will actually stay off once you complete the fast. If weight loss is your main goal, be sure to discuss this with your healthcare professional. Many fasts only trigger the first phase of fasting benefits as discussed above.

The ProLon mimicking fast however, is proven to allow you to enter all three fasting phases while still eating a uniquely crafted plant based diet. This fast was created by Professor Valter Longo, Director of the Longevity Institute at the University of Southern California.  The ProLon 5-Day Fasting Mimicking Diet is known to help you to experience the significant health, wellness, and longevity benefits of a full 5-day fast while still eating some foods.

Look at this chart below to compare popular fasts: What are different types of Fasting?

Time Restricted Fasting

  • Fasting during specific hours, of using a specific time pattern
  • For Example: 12 hour fasting (Eat between 8am  to 8 pm)
  • Or 16:8  16 hour fasting and 8 hour feeding.  (noon  to 8pm)  2 times a week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • But not good to miss breakfast regularly, and long term can cause increase gallstone.
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Intermittent Fasting

  • Extended periods of time like 16-48 hours with very little or no energy intake followed by intervals of normal eating
  • For example:  Alternate Day Fasting or 5:2 Diet, Eating normal 5 days, and 2 days with 60-70% calorie restriction (around 500 calories) on alternative days or 2 consecutive days
  • Follow continuously every week
  • Can impact weight, blood pressure, cholesterol, and blood glucose
  • These has not been shown to trigger autophagy and apoptosis (that helps unhealthy cells die or be removed), or stem cell based regenerations

Periodic Fasting

  • 46-100% calorie restriction for duration of your periodic fast
  • Total usually less than 5 days per month
  • 5 days per month for 3 consecutive months

Fasting Mimicking Diet

  • 5 days of plant based food designed to mimic the benefits of fasting per month
  • 800-1100 calories per day
  • Designed to promote healthy longevity by
    • switching all cell to a protected anti-aging mode
    • promoting autophagy (‘self-eating’ parts of the cell) and replacing damaged cell components with newly generated functional ones.
    • Killing damaged cells in many organs and systems and replace them with new healthy ones
    • Shifting the body into an abdominal/ visceral fat-burning mode, which continues after returning to a normal diet.
  • A good analogy is to think of the body as an old wood-burning steam locomotive low on wood.  To reach the next fueling station, the fireman can start burning the train’s oldest and most damaged wooden seats and walls, making the train lighter when generating the steam needed to keep it going Just as the seas can be rebuilt once the train reaches the fueling station the streamlined cells, systems, and organs can be rebuilt by activating stem cells.

So, ProlonFMD is a product that uses that model and made a gluten free, dairy free, plant based all in one food kit. I’m doing it again as a 2nd time after last month, and I want to share with you my experience.

Let’s explore these phases of fasting a bit deeper:

  • Fasting Phase 1: Day 1-2
    • Your body goes into survival mode about 24-30 hours after your last meal. Your body will then start tapping into the glycogen reserves in your muscles (while generating new liver glucose) and it will also start using your fat reserves.
  • Fasting Phase 2: Day 3-4
    • When your body goes two days without food, you enter this second stage of survival mode. Autophagy is triggered on day two or three.
    • Dr Ananya Mandal describes this process in the following way:
      • “The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body. It maintains homeostasis or normal functioning by protein degradation and turnover of the destroyed cell organelles for new cell formation. During cellular stress the process of Autophagy is upscaled and increased. Cellular stress is caused when there is deprivation of nutrients and/or growth factors.”
  • Fasting Phase 3: Day 5
    • When your body goes four days without food, things are getting serious. Your body (rightfully so) is worried about dying. At this point your body has already consumed your fat reserves (aka stored energy) and improved your cellular function, however your fast is still continuing. So what might your body do under this major stress?
      • Your body eliminates old, inefficient, and damaged cells.
      • Your body increases the number of stem cells that are circulating in order to create tissue that is strong, new, and young.
      • This final fasting stage has been proven to assist with the biological aging of the body’s internal clock.
      • Some studies in mice have shown this process to prevent or even reverse some diseases.

When done under professional guidance, going through all these three phases of fasting may have incredible health benefits for your body. You may even come out stronger, leaner, biologically younger, and healthier on the other side. This again is due to the process of autophagy and stem cell-based regeneration.

What is the ProLon 5-Day Fasting Mimicking Diet?

As displayed in the chart above, The ProLon 5-Day Fasting Mimicking Diet helps your body to reach deeper benefits beyond just weight loss. It is also beneficial because you are still eating a little bit each day which can help to protect your body from some of the negative and dangerous associations that occur when not eating.

This is completed with five days of consecutive fasting while also eating the specific pre-formulated ProLon foods. These will help your body to maintain lean body mass. Research has shown fasting mimicking diets to have many positive impacts including those listed in this chart:

Hers’s My Journal On The Fasting Mimicking Diet

Day 1: Click Here To Watch My Video 

  • First, I collected some data yesterday:  pre-weight, visceral fat, body fat and muscle %, and also general sense of sleep and wellbeing.
  • The kit came with a Meal Program card, so it’s easy to follow the plan.
  • I had tasty nutty food bar and tea in the morning.  I didn’t feel hungry at all throughout the day
  • The crackers and olives taste really good. (My kids took a couple.)
  • The kit came with an algae oil and a multivitamin.
  • Today, I am priming my body to transition into a fasting state and begin cellular optimization.

Day 2: Click Here To Watch My Video

  • My body is switching to fat burning. Cellular recycling and clean up (autophag) begins!
  • I am enjoying the taste of all my food. Olives and Tomato soups are my favorites.
  • The L-drink is tasty especially after I added the hibiscus tea to the water.
  • Going from 1100 calories to 800 calories, some other group members shared they noticed the difference in terms of feeling a bit tired. I feel less this time compared to the first time I did Prolon a month ago. 
  • I consciously slowed down my day so I don’t feel as stressed.
  • I went to bed feeling hungry, but slept for 8 hours.

 Day 3: Click Here To Watch My Video

  • Today many people will reach full ketosis.
  • Hump day, but I am feeling more energy
  • I had a moment of feeling tired from low calories during the day, but that went away after an hour. I drank more water as a result.
  • amazing to have all this extra time when I don’t have to think about food or food prep!

Day 4: Click Here To Watch My Video

  • I woke up with high energy, and I didn’t think about food at all today.
  • The hunger feeling from day 1 and 2 is all gone, feel like I can fast for a lot longer.
  • I do miss my veggies and broths, so I can imagine creating a similar diet by cooking my own in the future.
  • i feel my  stem cells regenerating right now!! ( theoretically)

Day 5: Click Here To Watch My Video

  • Last Day. Yay! I woke up feeling great. Still enjoy the food immensely.  Today I get the kale crackers again, which I liked the most, since it’s salty.
  • My waist has thinned significantly, no bloating.  Had a busy day at work and managing it wrll.
  • My body is being rejuvenated from within and my skin has been extra clear. 

Final results:

  • I’ve lost 3% body fat, of those 2% visceral fat and 4 pounds in total.  I eat smaller meals since I’m not as hungry in between the 2 Prolon fasts.  And I also did maintain my muscle mass. A success!

ProLon is different than other fasts:

ProLon has been shown to give you many of the benefits of fasting while reducing the potential problems that come with not eating. Again, these benefits include improvement of age-related biomarkers due to the cellular optimization and stem cell regeneration. Overall, it is a fasting mimicking diet, which means you will still be eating food during these five days. The food is small, specifically designed meals, and low-calorie. The idea is that you complete ProLon for five days every 3-4 months for the goals of improving your person’s metabolic health and improving your age related biomarkers. However, if you are on insulin, are pregnant or have certain conditions listed here (onnalomd.com/prolon) you would not be a good candidate or need to check with a health professional first. 

Don’t forget to click here and sign up for my 14 days to health free video series that helps get your health a reboot in 4 weeks.

And click here to join my community on Facebook. 

 


References:

[i] Wei, M., Longo, V., et. al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science Translational Medicine 15 Feb 2017: Vol. 9, Issue 377.

[i] Brandhorst, S., Choi, Y., et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metabolism 22, 86–99 July 7, 2015.

[i] Wan, R., M., Mattson, M.P., et. al. Cardioprotective effect of intermittent fasting is associated with an elevation of adiponectin levels in rats. J. Nutr. Biochem. 2010. 21, 413–417.

[ii] Trepanowski, JF, et. al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938.

[iii] Johnson, J.B., Mattson, M.P., et. al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic. Biol. Med. 2007. 42, 665–674

In addition, this blog was written in large part thanks to the ProLon Ebook- “Not So Fast.”

Is your blood sugar affecting your brain? Guide to boosting your cognitive health part 5

Are you worried about blood sugar issues? Maybe your family has a history of blood sugar imbalance? Or you are one that suffers from being “hangry” and having low-energy?

The truth is, that blood sugar balance is really important for your health. Diet and lifestyle are significant contributors to dementia and Alzheimer’s. 

Fortunately there is a growing body of scientific evidence to prove this as well. For example, a study in February 2018 found that high blood sugar levels are associated with cognitive decline.

This was true even in people without diabetes, which suggests that even “high-normal” levels of blood sugar could be problematic.

Pioneering doctors and researchers like Dr. Dale Bredesen, Dr. Terry Wahls, and Dr. David Perlmutter have done important work on revealing the many different dietary and lifestyle mechanisms that contribute to neurological and cognitive disorders.

Photo by Sara Dubler on Unsplash

>>> Click here for the free download to support your best blood sugar. 

Why Blood Sugar Matters

Poor blood sugar regulation is a key contributor to many diseases and disorders. It is essential to maintain a healthy and balanced blood sugar for optimum health. Mismanaged blood sugar literally prevents the healing process. There are many signs and symptoms of poorly balanced blood sugar. Some of these signs are brain fog, low energy, poor sleep, cravings for sugar, worsening of autoimmunity, skin tags, cancer, anger when hungry, and many more. Furthermore, when blood sugar goes up it can promote more cortisol in the body too, which has a corresponding impact on insulin. This leads to another host of issues such as weight gain around the mid section, cancer, heart disease, high blood pressure, high cholesterol, and hormone imbalances.

Photo by Sharon McCutcheon on Unsplash

How to Monitor Blood Glucose

Many functional medicine practitioners are starting to recommend the monitoring of blood glucose for all patients, even those without diabetes. This is important because it helps you to give a more comprehensive view of what your blood sugar is on a continual basis. By using a simple glucometer, you too can check your blood sugar at home. The benefit is that it is easy to do on your own and it is readily accessible. Since blood sugar monitoring is one of the most important markers for your cognitive health, this is a wonderful idea for anyone looking to avoid the consequences of dementia and Alzheimers.

Photo by rawpixel on Unsplash

Diabetes and Cognitive Decline

Many research articles are drawing the connections between diabetes and cognitive decline. For example, in the Archives of Neurology there was a study that showed mild cognitive impairment was connected with earlier onset, longer duration, and greater severity of diabetes. Mild cognitive impairment represents noticeable cognitive impairment challenges (ie: I forgot where I put my keys….again), but they do not interfere with everyday tasks. Some people may consider that part of “normal” aging, but it may also be indicative of early onset dementia and Alzheimer’s disease. In addition to cognitive decline, diabetes also increases the likelihood of developing cardiovascular disease and stroke- which can then in turn promote more cognitive issues. It can become a vicious cycle of sorts. Additional studies have shown that type 2 diabetes can have as much as a 1.5- to 2.5-fold increase in the risk of dementia and that even Type 1 diabetes can lead to an 80%  higher likelihood of developing cognitive dysfunction, compared with those without diabetes.

Photo by Anders Nord on Unsplash

Pre-Diabetes and Cognitive Decline

Research is also showing that not only does diabetes have a strong correlation to cognitive decline, but so does pre-diabetes. According to Diabetes Journals, pre-diabetes, poor blood sugar control, and longer duration of the disease were associated with greater late-life cognitive decline. While patients with diabetes were at the most risk for cognitive decline, even patients with pre-diabetes had a cognitive decline at a much high rate than their counterparts with a HbA1c level less than 5.7%. On the bright side, if a patient is managing their pre-diabetes well, then they are doing their part to support positive cognitive health outcomes. For example, a study displayed that careful diabetes management with very well regulated glycemic control during midlife actually had a protective effect against cognitive decline in later years.

Photo by Kate on Unsplash

How to Promote Healthy Blood Sugar

1. Avoid dangerous carbs and sweeteners: These can spike your blood sugar and lead to major imbalances, especially over time. Instead opt for healthy fats and small amounts of high quality proteins.

Photo by rawpixel on Unsplash

2. Eat an anti inflammatory diet. This means avoiding sugars, gluten, dairy, alcohol, excessive amounts of caffeine, and highly processed fats. Stay away from processed foods in general (ie: anything that comes in a package) and focus instead on a wide variety of fruits and vegetables, healthy fats, and high quality meats.

Photo by PHÚC LONG on Unsplash

3. Mange your stress. Life happens, stress happens. The important thing is to manage your stress. You can do meditation, exercise, art, family time, spend time in nature, and a multitude of other positive activities. Find something and make a ritual for what works to destress your day.

Photo by Riccardo Mion on Unsplash

4. Have an exercise routine. Exercise literally helps to manage blood sugar because it helps your muscles to take up more glucose (for energy and tissue repair) plus it also makes cells more responsive to insulin to prevent resistance.

Photo by Geert Pieters on Unsplash

5. Rest with both quality and quantity. We have all heard it before, but sleep heals! Make sure you are getting enough sleep each night 7-11 hours, depending on the individual and also make sure you are not suffering from a sleeping disorder such as sleep apnea. Too little sleep can literally increase your stress hormones as well as your appetite.

Photo by Gregory Pappas on Unsplash

In Summary:

There are so many benefits to keeping your blood sugar balanced. We hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 

>>> Click here for the free download to support your best blood sugar. 

Photo by Florencia Viadana on Unsplash

Resources:

AANDD Journal

Ann Intern Med

Diabetes Journals

Dr. Axe

Living Proof Institute

NCBI

PubMed

Springer

WebMD

 

 

 

 

 

 

Tricks of the Trade to Keep Your Skin Happy and Your Body Healthy While On The Road

Want to know my top travel tips for staying happy and healthy on the road? I’ll tell you!

I’ve been investing in lots of education to boost my practice as a practitioner so I can serve my patients better – and that means more travels to different time zones. It also means more nights spent in hotel rooms for conferences.

So how do I manage to stay happy and healthy while I am in different time zones and in different hotels all around the world?

Read below and I’ll let you in on my tricks of the trade.  

While these are wonderful tips for life in general, these are especially helpful in your home away from home. Once you try a few of these tips you’ll see lots of incredible benefits, such as brilliant glowing skin.

Here are my top travel tips:

1. Supplement with magnesium.

I take magnesium before I go to bed. I usually take about 400mg and sometimes more. It helps me relax my nervous system and to sleep better.  It also minimizes my muscles from stiffness from sitting around all day in conferences or on planes. Sometimes I like to start taking magnesium the day before I start traveling. Magnesium glycinate is my preferred kind, but magnesium citrate is also helpful if you get constipated from traveling.

2. Hydration.

This is essential always, but it is especially important to start increasing your hydration before traveling. By the time you see your lips are dry in the mirror, you are already playing catch up and dealing with a deficit. Stay ahead of the game and drink at least 10 glasses a day. I now carry a lime or a lemon in my carry on, since it’s a sure way to make any water more palatable wherever I go. Plus a splash of lime or lemon helps my kids to drink more water too. (One caveat: Citric acid in lemon is not good for the coating of our teeth, so drink lemon water shortly before or after a meal where your stomach acid is going to be high anyways.)

3. Beauty Sleep.

Anything that can maximize your sleep is key to all benefits! For example a deep sleep promotes better immune response, cell regeneration, effective learning rates, etc. Melatonin certainly promotes sleep and it is also a powerful antioxidant.

Here’s a list of what I do to promote beauty sleep:

4. Relax with Inner Balance by HeartMath.

This is an incredible piece of technology that I use this for 5-10 minutes whenever I feel I can’t do my usual meditation routine. I also use it if I wake up in the middle of the night feeling jet lagged. It’s a profound and simple tool that measures my heart rate and gives me immediate feedback on my breathing and relaxation response.

5. Skin Care.

Be sure to put on sunscreen before you go out, but be sure to invest in the safest sunscreen for you and your family. Also, it is a good habit to wash your face well at night. This helps to purify the face from toxins that you may have acquired throughout the day from cosmetics and air pollutants. Air pollutants specifically includes many harmful substances such as polycyclic aromatic hydrocarbons from gas fuels, fumes, and cigarette smokes. These harmful exposures are found to be just as damaging to our skin as UV lights.

6. Eat Light.

This is especially important when changing time zones. Did you know that it takes at least a few days to adjust your gut motility pattern? Your gut motility pattern guides your hunger and bowel movements. Thus, I recommend you avoid grains and sweets those first few days of traveling. Instead, focus on greens, a simple protein shake, and MCT oils as your gut takes time to adjust to the new time zone. That ensures that you are not hungry, as you’ll be eating healthy veggies, proteins, and fats. Furthermore your brain will be happy with the MCT oils and all the veggie fibers will keep your bowels moving too.

In essence, there are many strategies you have when it comes to keeping your skin healthy and your body happy while you are on the road.

When you supplement with magnesium, hydrate, sleep deeply, relax, take care of your skin, and eat light – you will be well on your way to traveling like a happy healthy pro. I hope you try at least one of these tips when you go on your next adventure. When you feel physically healthy and radiant from within, your skin AND your aura will glow! Plus as an added bonus, a simple outfit will show your beauty and your suitcase will inevitably be lighter too!

Happy Travels,

Dr. Onna Lo

 

 

Adrenal Fatigue Webinar Recording

Do You Suffer From Chronic Exhaustion?

According to a poll conducted by YouGov, 6 out of 7 Americans report not feeling refreshed upon waking, regardless of the amount of sleep they had.
Out of the Americans who slept 7 to 8 hours a night, 45% expressed feeling tired or fatigued three times a week. 27% of them also shared they wake up tired at least 4 times a week.

54% of Americans that sleep six hours or less each night, also, wake up tired at least 4 times a week as well.

In short, most Americans are tired most of the week, every week!

A Glance At Adrenal Function

The adrenal glands are responsible for the production and secretion of many essential hormones within our bodies, such as cortisol and adrenaline. These hormones facilitate our collective stress response. This reaction is composed of slowing down certain functions, such as digestion, brain activity, and psychological reactions, in order to preserve energy for combating stress.
These hormones also aid in the increase of heart rate and blood pressure to equip the body to fight the apparent danger, which in our modern society is very little immediate “danger” at all.

When this stressed state becomes chronic, our adrenal glands have trouble catching up. This presents many of the common symptoms of Adrenal Fatigue, such as:

Persistent physical and mental fatigue
Difficulty handling stress
Food cravings
Weakened immunity
Depression and anxiety
Weight gain
And much, more more!

Does this sound like you?

During Don’t Let Adrenal Fatigue Impact Your Life, you will finally get the chance to take control of your health by improving your adrenal function, stress response, and more with the expertise of functional medicine!

This is guaranteed to be life-changing and we cannot wait to help people take control of the stress in their life so that the stress does not control them any longer.

 

 

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Kirtan Kriya

Your cognitive health has a dramatic impact on your entire life. With proper brain function, you can be more equipped to live the happy and healthy life that you desire. In this series, we have discussed the importance of nutrition for your cognitive health as well as the impact that lifestyle has on your overall wellbeing.

Today we are jumping into one of our favorite topics that has wonderful benefits for your cognitive health, Kirtan Kriya, a singing meditation.  Rooted from the teachings of Kundalini Yoga.

What is Kirtan Kriya?

Kirtan Kriya (pronounced KEER-tun KREE-a) is a way of meditation from the Kundalini yoga tradition. In Sanskrit, kirtan is a song and kriya is used to express a certain set of movements. This technique has been used for thousands of years to help bring the mind, body, and emotions in balance. This helps to support the healing process and to promote cognitive health.

How does it work?

This is a meditation, but sometimes it is known as a singing exercise. You complete it by singing the sounds, Saa Taa Naa Maa. In addition, repetitive finger movements, or mudras, can be used in conjunction. This is not a religious practice, but it is beneficial for all types of people from all walks of life. Specifically, when practiced for just 12 minutes a day, it has been scientifically proven to decrease stress levels. Furthermore, this meditation actually promotes activity in areas of the brain that are essential for memory.

Is there any science to prove it?

Yes. Not only has it been practiced for thousands of years with profound benefits, but there are also multiple studies publishing the many benefits of Kirtan Kriya. For example, there was a study published in the Journal of Alzheimer’s Disease in April of 2016 stating that the Kirtan Kriya increased brain function. It went on to describe that cognitive health through the use of Kirtan Kriya increases brain connectivity (which improves memory) and it also decreases mood aberration.

“The Alzheimer’s Research and Prevention Foundation believes that the various parts of Kirtan Kriya are each vital to the whole, and recommends practicing it in the traditional way to fully reap the benefits of the exercise. That said, other methods of reducing stress, like deep breathing, listening to music and other types of meditation may be beneficial to your health.”

How do you practice Kirtan Kriya?

  1. Repeat the Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight. 
  2. For 2 minutes, sing in your normal voice.
  3. For the next 2 minutes, sing in a whisper.
  4. For the next 4 minutes, say the sound silently to yourself.
  5. Then reverse the order, whispering for 2 minutes, and then out loud for 2 minutes, for a total of 12 minutes.
  6. To come out of the exercise, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.

The mudras, or finger positions, are very important in this kriya (see illustration below).

  • On Saa, touch the index fingers of each hand to your thumbs.
  • On Taa, touch your middle fingers to your thumbs.
  • On Naa, touch your ring fingers to your thumbs.
  • On Maa, touch your little fingers to your thumbs.

Can I do it by myself at home?

Certainly! I designed this simple handout for you so you can start practicing at home today. Please click here to download your copy.  We recommend following along with this video here to use as a beautiful guide: Kirtan Kriya Video.  Here’s an explanation video.

In Summary

We hope you find this a powerful and enjoyable exercise and we hope that this information is useful for you on your journey for the best cognitive health. If you’d like personal support in this process please click here to learn more about our Happy Health Brain Longevity Program. Also, be sure to check out our entire series on cognitive health by clicking the links below:

Guide To Boosting Your Cognitive Health Part 1: Nutrition

Guide To Boosting Your Cognitive Health Part 2:  Lifestyle Tips

Guide To Boosting Your Cognitive Health Part 3: Kirtan Kriya

Guide To Boosting Your Cognitive Health Part 4: The Ketogenic Diet

Guide To Boosting Your Cognitive Health Part 5: Is your blood sugar affecting your brain?

PS: You are invited to click here to sign up for our free 14 Days to Health Video Series and to join our Facebook group for personal support: The Happy Health Community. 

 


Please view our resources listed below: 

Kirtan Kriya Yoga Singing Exercise

Journal Articles

Arizona Geriatrics Society Journal
Title: Kirtan Kriya Yoga Meditation: A New Dimension in Alzheimer’s Prevention
Khalsa, DS.
Arizona Geriatrics Society Journal. 2013; 18(2):12-16
Published October 2013

Complementary Therapies in Medicine
Title: A randomized controlled trial of two simple mind-body programs,
Kirtan Kriya meditation and music listening, for adults with subjective
cognitive decline: Feasibility and acceptability
Available online 5 March 2016
Kim E. Innes, Terry Kit Selfe, Dharma Singh Khalsa, Sahiti Kandati. Complementary Therapies in Medicine, 26 (2016) 98–107
http://dx.doi.org/10.1016/j.ctim.2016.03.002

https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201606/yoga-and-kirtan-kriya-meditation-bolster-brain-functioning

>> For more journal articles, please click here.

Functional Medicine Webinar Recording

Patient-centered care is what sets functional medicine above all else. This integrative, science-based healthcare approach has been noted as the wave of the future.

Our goal is to share with you an in-depth look into functional medicine, why it’s our preferred treatment method, and how it helps. The Way Of The Future “The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease.” -Thomas Edison Functional medicine has been a long time coming!

While conventional medicine certainly has a place, functional medicine is better suited for chronic conditions and getting to the root of the cause, not just masking it. The National Institutes of Health defines conventional medicine as “A system in which medical doctors and other healthcare professionals treat symptoms and diseases using drugs, radiation, or surgery.”

The key point is symptom treatment. Functional medicine approaches healthcare more holistically by examining every factor involved including, symptoms, genes, environment, and lifestyle to treat the causes of disease, not just the symptoms.

According to the Institute for Functional Medicine, functional medicine was developed based on the understanding of “the importance of an individualized approach to disease causes based on the evolving research in nutritional science, genomics, and epigenetics.”

 

Understand Autoimmune Disease

Do you know someone in your life suffering with rheumatoid arthritis, multiple sclerosis, celiac disease, thyroid disease, Hashimoto’s, dementia, and Alzheimer’s? Are you facing a disease yourself? 

The truth is we don’t know what Autoimmune disease truly is in conventional medicine.  But it’s a new era in medicine, and there are ways to turn around even the most difficult autoimmune diseases.

Dr. Tom O’Bryan, who has 30 years of clinical research, patient care in Functional Medicine invites you to begin a deeply personal journey with his powerful FREE 7-Part documentary series “Betrayal: The autoimmune disease solution they’re not telling you.” 
Watch it!  Share it!  Start a conversation!
 

screen-shot-2016-11-20-at-11-16-44-am

  • Episode 1– The Autoimmune Epidemic: Root Causes and Solutions
  • Episode 2– Intestinal Permeability: The Gateway to Autoimmunity
  • Episode 3– The Microbiome: Where Health and Disease Begin and End
  • Episode 4– Autoimmune Diseases of the Gut: The Role of Food and Digestion
  • Episode 5– Environmental Toxins: The Hidden Drivers of Disease
  • Episode 6– Autoimmune Diseases of the Brain: A New Approach to Neurology
  • Episode 7– Case Studies: Bringing it All Together

>>Click here to download your free guide “Addressing Autoimmunity: What You Need To Know.”