FEBRUARY 13, 2025 NIGHT MUSCLE CRAMPS

I want nothing top disturb my sleep. For the light outside I can wear a mask. For the noise I can put on sound of waves or a babbling brook. For muscle cramps I need to understand the causes. These painful contractions, often occurring in the calf muscles, can last anywhere from a few seconds to several minutes. Understanding the common causes of such cramps is the first step toward effective prevention

There are many factors that contribute to these cramps. Some of these factors are dehydration, overuse of certain muscles, poor blood circulation, and inadequate stretching before bed

You would not think of stretching prior to bed but it is essential. Regular stretching plays an integral part in maintaining muscle health and preventing muscle cramps. It promotes flexibility, enhances blood circulation, and helps the muscles relax, thus reducing the chance of painful contractions during the night

Does your sleeping position affect or cause these cramps. Iy certainly does. These sleep positions can impact on muscle health and can influence the occurrence of muscle cramps. Certain positions may strain the muscles and increase the likelihood of cramps Whether you sleep on your back or side you can help Lyng on the back with a pillow under the knees can help maintain the natural curvature of the spine and reduce strain on the back muscles. Similarly, if preferring to sleep on the side, placing a pillow between the knees can keep the hips aligned and alleviate stress on the lower back.

Certain supplements or vitamins can help. You can take them before bed or eat a food that contains them I prefer taking the supplements as I do not want to eat late. Eating foods rich in minerals and  vitamins, specifically potassium, magnesium, and calcium, can help prevent muscle cramps

LASTLY A NICE MASSAGE BEFORE BED OR EXERCISE CAN ALSO HELP

GET QUALITY SLEEP.

Until tomorrow..

FEBRUARY 12, 2025 AUTOIMMUNE DISEASES

An autoimmune disorder is when the body’s immune system mistakenly attacks healthy tissue. There are more than 120 types of autoimmune disorders that can affect any part of the body. Common symptoms include fatigue, muscle aches, joint pain, rashes, and difficulty breathing. There are few blood tests available to make a diagnosis. Through the years I have changed individual’s life by changing their dietary lifestyle and starting low dose naltrexone.

There are two foods that must be avoided if you have any autoimmune system One is Gluten The other is Dairy. If you have an autoimmune disorder, you may wonder whether you should avoid gluten. After all, gluten is a protein found in wheat, barley, and rye, and it can trigger an immune response in people with celiac disease. However, you may still be sensitive to gluten even if you don’t have celiac disease. If you have an autoimmune disorder, avoiding gluten may help to reduce inflammation and improve your symptoms

Dairy especially cow’s dairy must be avoided. This can be a trigger. For many people, dairy is a trigger food. Dairy contains a protein called casein, which can increase inflammation in the body. In addition, dairy also contains high levels of hormones, which can further aggravate the symptoms of autoinflammatory disorder.

Any type of sugar can trigger an autoimmune system. Sugar is evey where. You must try to avoid it. Sugar is an inflammatory compound, and it’s thought that consuming  sugary drinks may contribute to the development of autoimmune disorders. In addition, sugary drinks are often high in calories and low in nutrients, which can lead to weight gain

feel if you can avoid gluten, dairy and sugar you can limit the triggers. It is not easy, but can be done

Until tomorrow…

FEBRUARY 11, 2025 PLANT BASED DIETARY LIFESTYLE

This dietary approach is not only recognized for its potential health benefits but also for its positive environmental impact. The shift towards plant-based eating is driven by a growing body of scientific research. It is a lifestyle of many Americans. As a Tupe O blood type, I do better with protein which is true of many individuals with Type O. Individuals with Type A blood type do better with a plant based dietary lifestyle.

The link between a plant-based diet and improved heart health is strongly supported by scientific evidence. Such a diet typically includes lower levels of saturated fats and cholesterol, commonly found in animal products, thus reducing the risk of heart disease Studies have consistently shown that individuals following a plant-based diet experience a lower incidence of heart attacks and strokes. This is partly due to the anti-inflammatory and antioxidative properties of plant-based foods. It has been said that plant based dietary lifestyle is better for mental clarity and conition. This diet is rich in essential nutrients such as vitamins, minerals, and antioxidants, which are crucial for brain health and emotional balance. The abundance of complex carbohydrates in plants provides a steady supply of energy, preventing the blood sugar spikes and crashes Foods rich in antioxidants,  vitamins, and minerals, which are abundant in a plant-based diet, help in protecting the brain from oxidative stress and inflammation, factors that contribute to cognitive decline.

Lastly , this dietary lifestyle can reduce arthritis symptoms. I know I do feel better when eating more vegetables and fruits in my diet. Foods like leafy greens, nuts, and whole grains are rich in antioxidants and phytochemicals that combat inflammation in the body. Moreover, the exclusion of processed and high-fat animal products, which can exacerbate inflammation

Consider changing your dietary lifestyle

Until tomorrow…

FEBRUARY 10, 2025 HERBS THAT CAN THIN BLOOD

When most people think of blood thinners, they envision a type of medication used to prevent blood clots from forming.. Many of my patients are on conventional blood thinners as Coumadin, eliquis, Xarelto, pradaxa and brillanta. There are foods, herbs and supplements that can also thin the blood naturally. One of these is Garlic ( Allium savitum )

Garlic has been used for both culinary and medicinal purposes for centuries. In addition to its distinctive flavor, garlic is prized for its health-promoting properties. Recent research has shown that garlic can act as a natural blood thinner, helping to prevent heart attacks and strokes. Other studies have found that garlic can help lower cholesterol levels, improve circulation, and boost the immune system

Ginger is a versatile root with a long history of medicinal use. Its most well-known property is its ability to act as a natural blood thinner. Ginger contains antioxidants that can help to prevent blood clots from forming, and it also helps to improve circulation. As a result, ginger can be helpful for those at risk of heart disease or stroke When it comes to these herbs I advise and discuss them with patients on blood thinners. I have never seen an interaction or adverse side effect when combining.

Another herb/food is Cayenne Peppers. Cayenne pepper is a plant that belongs to the nightshade family. Cayenne pepper has many medicinal properties and has been used for centuries to treat various ailments. The  fruit of the cayenne pepper plant is used to make Capsicum Annum powder, which is then used in many dishes as a spice. One of the most well-known medicinal uses for cayenne pepper is its ability to thin the blood.

The last herb is Curcumin also known as tumeric. Turmeric is a yellow spice that is common in Indian cuisine. It has a slightly bitter, earthy flavor and can be used to add color and depth of flavor to dishes. Turmeric is also known for its potent medicinal properties. It has been used for centuries in traditional Chinese and Indian medicine to treat various ailments. One of turmeric’s most well-known health benefits is its blood-thinning effect,

These herbs all have the potential to thin your blood. There is no interaction with conventional medicines at low and moderate doses. If you take these herbs in higher than normal doses there could be although I have never seen it

until tomorrow…

FEBRUARY 6, 2025 FOODS AND HIGH BLOOD PRESSURE

High blood pressure, or hypertension, is a common health condition that affects millions globally There are foods that can lower blood pressure as beets. There are also foods that aggravate blood pressure and cause it to elevate. Avoiding certain foods that can exacerbate this condition is essential.

I would avoid Deli meats I recall eating these as a child. Deli meats, a convenient and popular choice for sandwiches and quick meals, often contain high levels of sodium. This mineral, when consumed in excess, can lead to an increase in blood pressure as it causes the body to retain fluid,

Another food to avoid are canned soups. They can also be a hidden source of excessive sodium. The preservation process necessitates the use of salt to enhance flavor and extend the product’s lifespan. Those with high blood pressure should be wary of this as excessive salt intake can exacerbate their condition

No one should be having soda at this time in their lives. A significant amount of sugar is often hidden in sweetened beverages, such as sodas, fruit drinks, and specialty coffees. Excessive sugar intake is linked to weight gain and increased heart rate and blood pressure.

Then there is the controvetrsial intake of alcohol. Although I haven’;t had an alcoholic beverage in 30 years I think it is important to write about it. Excessive intake can lead to a rise in blood pressure. Alcohol can interfere with the effectiveness of blood pressure medications, making it a challenge to manage the condition.

Until tomorrow…

FEBRUARY 5, 2025 ZINC

This essential mineral takes part in a myriad of metabolic functions, reinforcing the immune system, aiding in cellular division, and even assisting in the sense of taste and smell. Do you take zinc or eat any foods that contain zinc ?

There is one type of shellfish that contains zinc. Oysters are one of nature’s most potent sources of zinc. Just a serving of six medium-sized oysters can exceed an adult’s daily zinc requirements. Beyond their incredible zinc content, oysters are a source of high-quality protein, vitamins, and other minerals Not many individuals eat oysters today, due to our water’s contamination

Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein,

Most nuts of not all ar3e packed with antioxidants. Brazil nuts are a sourc e of selenium ( which is excellent for the thyroid ) Nuts are a crunchy, satisfying snack known for their heart-healthy fats, fiber, and a considerable amount of zinc. Cashews, almonds, and pine nuts, in particular, stand out as the top contenders for their zinc content

While not as high in zinc as some animal products or nuts, dark leafy greens such as spinach and kale provide a non-negligible amount of this mineral. They are especially significant for vegetarians and vegans, who need to rely on plant-based sources for their zinc intake

So eat these foods for their zinc content.

Until tomorrow…

FEBRUARY 4, 2025 LOWER YOUR BP

Hypertension or high blood pressure is a risk factor for developing Cardiovascular Disease It is the silent killer in many instances. You must lower your blood pressure. Some individuals do not conventional medications as beta blockers, like metoprolol, ACE inhibitors, like enalapril and even calcium channel blocking drugs like amlodipine. Others will try to change some lifestyle as eating better, hydrating with more water , exercising and taking some herbal medicine as hawthorne. There are even some foods that can lower your blood pressure

I prefer giving some new food suggestions to many of my patients. One is Dark Chocolate. Dark chocolate, particularly varieties containing at least 70% cocoa, has been linked to blood pressure reduction. The flavonoids present in dark  chocolate help dilate blood vessels, promoting better blood flow and reduced blood pressure. Enjoying a small piece of dark chocolate daily can beneficial to your heart health.

I love to melt 1- 2 squares of dark chocolate over blueberries for a nighttime desert. Blueberries are a powerhouse of flavonoids, particularly anthocyanins, which have been shown to decrease blood pressure significantly. These small but mighty fruits enhance the elasticity of blood vessels, improving blood flow and reducing pressure.

And if you are not a fan of blueberries, use bananas. Bananas are a standout source of potassium, which is essential for blood pressure control. This nutrient helps balance sodium levels in the body and eases tension in the walls of blood vessels. Regular consumption of bananas can contribute to lower blood pressure readings

The other foods I discuss to lower blood pressure include oats, garlic and beets. There are also many botanical herbs that lower blood pressure in addition to garlic. There is Hawthorne berries, hibiscus tea and motherwort

Until tomorrow…

FEBRUARY 3, 2025 THE BENEFITS OF HONEY

Honey has been a go-to remedy for centuries, offering natural healing and wellness. Packed with antioxidants, it supports your body’s overall health As a beekeeper/apitherapist I promote all products of the beehive— royal jelly, propolis, bee venom, pollen and honey

There are numerous research articles and studies touting the different properties of bee products. Honey is great for wound healing, especially burns. One of the oldest natural benefits of honey is the promotion of wound healing. Since ancient Egypt, honey has been used in the treatment of wounds and burns. Known for its antimicrobial properties, honey helps to kill bacteria, and reduce inflammation

Last night I used fresh ginger, freshly squeezed lemon and my own honey for my sore throat One of the most well-known benefits is its ability to aid in cough suppression and soothe sore throats There is another concoction I make called an oxymel- I cut up red onion, and garlic. I chop finely and place in a jar with my raw honey. I allow to sit for 2 days and strain the onions and garlic. I now have a remedy for cold/coughs and the flu. I have a teaspoon twice a day—morning and bedtime

It is also for allergies. Eating raw, local honey may help your seasonal pollen allergies. Some studies suggest that eating local honey may reduce congestion and ease some allergies. This may be due to the pollen that gets collected by the bees and mixed with honey in small amounts so that your body can train on how to deal with the allergen.

Have 1 teaspoon nightly ( It boosts your own melatonin )

Until tomorrow…