MAY 2, 2022 DARK CHOCOLATE

We all want a piece of chocolate The important thing to remember is picking the right piece of chocolate. It is not milk chocolate It is DARK CHOCOLATE

Dark chocolate is loaded with anti-oxidants and nutrients. It has many health benefits. One of the best health benefits of eating dark chocolate is the improvement in cognition and memory. A study compared dark versus milk chocolate Those that ate dark chocolate had a better mood, scored better on memory tests and improved cognition

Since dark chocolate is loaded with anti oxidants, it can fight free radical damage thus decreasing the incidence of chronic disease. We all need to fight the destruction of our bodies from free radicals. So if you are not a fan of green juice—get in line to buy your dark chocolate.

As a cardiologist I am especially interested in the studies that have shown that dark chocolate can reduce inflammation especially in the arteries. This can thus lower blood pressure and increase blood flow. There are studies revealing that dark chocolate can reduce blood sugar . Dark chocolate can help increase insulin sensitivity ( which means the body was better able to process blood sugar)

EAT DARK CHOCOLATE

Until tomorrow…

APRIL 25, 2022 INFLAMMATORY FOODS

There can be many foods in your dietary lifestyle that are inflammatory. I feel the patient/consumer should be aware of these foods

One of the worst foods is Dairy products as Milk, cheese, and ice cream are all high in saturated fat, which can trigger inflammation. I believe the second major cause of triggering inflammation are products that contain gluten. The gluten foods are typically barley , rye , oats and wheat

( B R O W ). These are just a few of the gluten grains. No one wants to give up gluten. A ig G allergy test can be done to show the patient/consumer if she or he is sensitive to gluten

Alcohol is a double-edged sword when it comes to inflammation. While moderate consumption has been shown to have anti-inflammatory benefits, too much alcohol can actually promote inflammation. A moderate consumption is 2 oz per day might be beneficial. So that glass or goblet of wine with dinner is way above 2 oz

Hot dogs, bacon, and other processed meats are loaded with sodium and preservatives that can trigger inflammation/ These should be avoided at all costs

Until tomorrow…

APRIL 21, 2022 DASH DIET AND CHF

Cardiovascular disease (CVD) is the number one killer in the United States. CVD encompasses atherosclerotic heart disease, coronary artery disease, hypertension, congestive heart failure, valvular heart disease, and arrhythmias. Yes it is a lot for a cardiologist to know. It is important to know the physiology of the cardiac system as well as the pathology of the cardiac system. In my case for me, it is important to know prevention of the diseases above, and natural supplements/herbs that help in preventing cardiac disease. Of course the doctor must have a broad knowledge of conventional medicines

The DASH diet ( Dietary Approaches to Stop Hypertension) has been advocated by the American Heart Association and other accredited bodies. I use the DASH diet with incorporation of testing Ig G food allergies as well as other tests.

Recently the DASH diet was studied in patients with congestive heart failure in a prospective cohort study of 18,856 patients. For those that do not know about the DASH diet— it is rich in fruit and vegetables, and low fat dairy It does contain moderate amounts of nuts, seeds and legumes. and low in saturated fat.

It was found that those adherent to the DASH diet had a reduced risk of developing heart failure among individuals younger than 75. This could due to the fact that the DASH diet patients have a lower systolic and diastolic blood pressure. It was also noted that magnesium, vitamin C and potassium all present in the DASH diet may have a positive effect of heart function.

The study was initially published by Goyal P et al in the Journal of Cardiac Failure 2021

Until tomorrow…

APRIL 20, 2022 OMEGA 3

There are many supplements i take on a daily basis. Some might think it is excessive and some might say it is not enough. I try to review the literature at every chance I get. Keeping up with new developments in Cardiovascular Diseases, Integrative Medicine and Botanical Medicine is not an easy task but I do it . I take my omega 3 oils every day.

Marine omega 3 fatty acids are effective in p[reventing cardiovascular and coronary events especially in person with a high cardiovascular risk. In a recent study published in the Townsend letter, it was found that supplementation with omega 3 is an important prevention measure on cardiovascular risk. There is almost an inverse relationship between the amount of omega 3 fatty acids and cardiovascular risk

Since cardiovascular disease is still the Number 1 killer in the United States for both men and women I feel taking omega 3 fatty acids should be done by every individual. Yes dietary lifestyle changes and exercise changes are important too, but take an omega 3 in addition to the diet and exercise changes. Reducing cardiovascular risk can be decreased by implementing meditation/yoga, starting a hobby and reducing anger and resentments as well

Until tomorrow…

APRIL 19, 2022 SLEEP

Regular restful sleep is one of the most important components for maintaining health. If you have disrupted sleep it does not allow for proper digestion or sufficient time to make new hormones and chemical messengers (neurotransmitters) which are essential to our well being. We need these neurotransmitters to wake up with energy. Do you wake up tired? I used to! No longer.
We do know that inadequate sleep has been proven to decrease work performance, alertness, memory and cognitive function and put stress on your relationships (personal and professional). Lack of sleep decreases your quality of life. Do you want that?
A study has shown that a decrease in sleep by one and half hours will result in a decrease of daytime alertness by 32%. Wow!

A large cohort study of more than 3500 patients ages 35 and over found that the optimal sleep duration of 7 - 8 hours could predict better health outcomes.

There are many remedies for sleep- conventional prescriptions as well as botanical. There are also vitamins/supplements that have been used as remedies to sleep. Some of these supplements include theanine, and sub lingual melatonin. The Bach remedy called Rescue Remedy is another valuable sleep agent. Herbal Vitality has a tincture called Sleep Formula which is useful. You must find the proper sleeping agent for you if you have difficulty. I use a Calmy tea from Botanical Bounty. You can obtain at 646 723 1823

I could describe many botanicals used in the Herbal Vitality mixture, but I want to mention two botanicals that I am fond of for sleeping.

One is Passion Flower (Passiflora incarnata). The alkaloids and flavonoids in Passion flower are stronger sedatives and relaxants than other botanicals. It has the ability to restore debilitated nerve centers by promoting proper nutrition uptake at a cellular level. It supports a calming and relaxing effect on the body during times of stress. Every person in New York City needs Passion Flower. The leaves and the vines contain the many alkaloids as harmaline, harmine etc . There are also lots of bioflavonoids such as quercetin, rutin etc in the plant. I love history of plants so this is no exception. It was first discovered in Peru in 1569 by a Spanish physician/botanist, Nicolas Monardes. In the 1800's it became popular with the Victorians of England.

The second botanical is Skullcap (Scutellaria lateriflora ) It has a relaxing and calming effect on the body. I like Skullcap because I find it can be used during the day to restore balance to an overworked individual. This is me. I utilize skullcap daily during the work day. I feel rested. It does not put me to sleep, but restore my energy and balance during the day and then I get a better restful sleep at night. This plant is a nervine and has plenty of flavonoids, ligans, and tannins. The best known flavonoid is appropriately called scutellarin.

Until tomorrow...

APRIL 14, 2022 HERBS FOR MEMORY

We all misplace our keys. We all sometimes walk in a room and forget why we even went in the room. I find the more stress an individual is undergoing, the more forgetful he/she will get. I encourage my older patients to do word retrieval games, seek the word games, math problem solving and basic jigsaw puzzles. I also want a central bowl when you walk in the door to place all your pocket belongings- your keys, Metrocard, change, bills et al.

Recent studies have shown that patients on the conventional drug, Aricept (Donepezil) scored higher on the Mini Mental State Examination than did patients who discontinued the drug. In addition, those taking Aricept scored lower on the Activities of Daily Living Scale which means they had less impairment. I use this drug in combination with herbs/supplements. I do find that older patients sometimes get gastrointestinal upset from Aricept. This is why I utilize an integrative approach to memory loss.

It is not easy to find studies on botanicals for memory loss. It is easier to find studies of vitamin/supplements like acetyl L carnitine, phosphatidylserine, phosphatidylcholine and omega 3, 6 9 fish oils.

Culpepper referred to this plant as 'a great binder' In older times, herbalists used to believe that the planets of our solar system governed the plants. Periwinkle (Vinca major and Vinca minor) was said to be governed by the planet Venus. Both have similar herbal properties. These plants have helped cancer patients with two medicines, vinblastine and vincristine. One of the other major uses of vinpocetine is for memory. According to Matthew Wood in Earthwise Herbal, Lord Bacon believed that a cramp in the leg could be cured by wrapping periwinkle vine around the leg. I have seen herbalists use periwinkle for heavy menstrual bleeding, ulcers, skin disorders, and even vertigo. I have not used Periwinkle species as much as I should with the exception of the substance vinpocetine being present in many memory formulas. I use 20mg capsules twice a day.

The other herbs in Memory formulas include ginkgo, garlic , huperzine.
and bacopa. I use Bacopa 300 mg per day.

Even the glowing jellyfish has a substance called Prevagen which has gained popularity in helping memory. I feel this product is beneficial.

Until tomorrow…

APRIL 13, 2022 CONSTIPATION

Constipation is a condition in which an individual has difficulty passing stools or might have infrequent bowel motion patterns. There are many causes of constipation. Some of them are hypothyroidism (low thyroid function), slow transit time in colon, irritable bowel, food allergies or something as simple as lack of fiber in diet

There are certain foods that can cause or aggravate constipation. These are foods high in fat, and low in fiber. Some of these food culprits are dairy, chocolate and fried foods. Dairy contains casein which binds to water making stool harder to pass. Chocolate contains cocoa butter which also binds to water making stools hard to pass

You need to eat foods high in fiber to avoid constipation as fruits and vegetables. Watch the high glycemic fruits. The most important point is to drink plenty of water. Fiber adds bulk to the stools making it easier to pass. Other tidbits of information which can help constipation is daily exercise, and avoiding caffeine

Until tomorrow…

APRIL 12, 2022 FLOWERS AND WEEDS

Spring is here and the flowers and the weeds are beginning to bloom. I don’t mind the garden cleaning at the beginning of Spring. I get excited when the crocus and daffodils are starting to bloom. When daffodils are starting to bloom, I think of my medical years spent in London.

The Reaktion Books ( www.reaktionbooks.co.uk ) are a series of books that all of you should have. The series of books on plants. Some of the titles are Primrose, Poppy, Snowdrop, Birch, Pine and Cactus. Nine Edwards’ book on Weeds is one of my favorites.

Her book gives and highlights a different perspective on weeds. Yes we spray the, pick them, and bury under mulch. But they spring up again unwanted. Ot are they unwanted Some of the weeds are great herbs and can be used in your daily life.

Nettles and plantain are regarded as weeds yet both are wonderful herbal medicines. Think twice before plucking a weed

Until tomorrow…