Greetings!
At the core of Naturopathic Medicine is education; educating our patients, our patients' families and our community. On this premise, we welcome you to our free Monthly Health Newsletter, rich in information on integrative medicine and tips for healthy living.
We hope this information adds an additional tool for knowledge, empowerment, and creating optimal health and well-being in your life.
To Your Health!
Kiera Lane, N.M.D., MSAc., L.Ac., Dipl. Ac., Medical Director
Sarv Varta K. Khalsa, N.M.D. |
|
THIS MONTH -HAPPY HOLIDAYS!
GETTING THROUGH THE SEASON SANE! AND HEALTHY!
|
|
NATUROPATHIC SPOTLIGHT
DEALING WITH HOLIDAY STRESS
The holiday season is a time to celebrate and spend quality time with our family and friends. However, with the additional time commitments and demands involved with attending events and parties, shopping and cooking, we can all feel a little over-whelmed at times. This creates feelings of stress that can affect our mood, energy and sleep. So, why does this happen and what can we do to minimize the effects of holiday stress? What is stress? The term "stress", was first coined by Dr. Hans Selye in 1936, who defined it as "the non-specific response of the body to any demand for change". He is acknowledged as the "father" of the field of stress research, having gained world-wide recognition for introducing the concept of stress in a medical context. A distinguished physician and endocrinologist, his theories on the role of organic responses to emotion, illness and injury have revolutionized our understanding of the causes and mechanisms of disease and of the mind-body connection. How do our bodies respond to stress? Anything that poses a challenge or threat to our well-being is a stress. Research has shown that when we are faced with a situation that feels out of our control or we feel we lack the resources to deal with it then we feel "stressed". Our bodies respond to stress in a very physical way, it's not just a mental experience. Our fight-or-flight response is our body's sympathetic nervous system reacting to a stressful event. It is a hard-wired reaction to a perceived threat to our survival. Priority is given to all physical functions which provide more power to face an enemy or to flee. The fight or flight response The fight or flight response was first noted by one of the early pioneers in stress research, Walter Cannon. In 1932 he established that when an animal experiences a shock or perceives a threat, it quickly releases hormones that help it to survive. Our bodies produce large quantities of cortisol, epinephrin and norepinephrin in response to stress. These are released by the adrenal glands, which is why we call them the "stress glands". These hormones and neurotransmitters help us to run faster and fight harder. They increase heart rate and blood pressure - delivering more oxygen and blood sugar to power important muscles. They increase sweating in an effort to cool these muscles, and help them stay efficient. They divert blood away from the skin to the core of our bodies - reducing blood loss if we get injured. Non-essential body functions slow down, such as our digestive and immune system when we are in a fight or flight response mode. This physiological response is helpful if we are faced with a true threat, such as a wild animal, but what happens if we're not? In our modern civilization it is unlikely that we will be faced by a predator. Getting attacked by a lion is less of a concern, but the inherent fight or flight response still resides in us, and is now triggered by different, less life threatening events. Many day-to-day situations can set it off - working long hours, traffic or watching the news. Sometimes we have stress related to short-term circumstances, like the potential chaos and business of the holiday season. What are the effects of stress on our health? Acute stress can cause symptoms such as heart palpitations, anxiety, insomnia, irritability and decreased tolerance to stress. If the level of stress is high or constant for a prolonged period of time, the adrenal glands become depleted and lack the ability to respond to stress. This is referred to as 'Adrenal Fatigue' and is associated with symptoms of fatigue, decreased immune function, increased levels of inflammation and pain, blood sugar dysregulation, weight gain, headaches, insomnia, mood issues (anxiety and depression), brain fog and decreased ability to handle stress. This condition can be diagnosed with a simple and non-invasive salivary cortisol test and can be effectively treated with natural therapies. Do we all experience stress the same way? The short answer is "no". We are all individual in our response to stress. What matters the most is our thoughts about the situations in which we find ourselves. We are continually sizing up situations that confront us in life. We assess each situation, deciding whether something is a threat, how we can deal with it and what resources we can use. If we conclude that the required resources needed to effectively deal with a situation are beyond what we have available, we feel that situation is stressful - and we react with a classical stress response. On the other hand, if we decide our available resources and skills are adequate enough to deal with a situation, it is not seen as stressful to us. A persistently negative response to challenges will eventually have a negative effect on our health and happiness. So, one of the most effective remedies for managing stress is to change our perspective on the challenges that we face.
What can we do to manage holiday stress more effectively? -
Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state. Even though it might be more difficult to fit in time for exercise during the holiday season, it's important to make it a top priority. Your body and mind will thank you for it, even if it's challenging in the moment.
-
Adequate sleep - lack of sleep makes you more vulnerable to stress and decreases the likelihood that you will have adequate energy and resources to deal with it in an effective manner.
-
Nutrition - make sure you have a healthy and balanced diet. Eat plenty of colorful fruits and vegetables, healthy fats, whole grains, good quality proteins and limit processed foods and sugar.
-
Alcohol - alcohol will not help you manage your stress better, even if it seems like it in the short term. Cutting down or avoiding alcohol use actually lowers your stress level, as your body is healthier and better able to respond to stress in a healthy way. Of course this doesn't mean you can't enjoy a tasty cocktail or a glass of wine at a holiday party if that is something that brings you joy.
-
Caffeine - it's tempting to reach for stimulants like caffeine to keep you going during times of stress. If your consumption of coffee and other drinks which contain caffeine is high, cut down. You will notice that you feel more calm and able to face challenges with more confidence.
-
Time management - stay organized and plan out your holiday schedule, leaving ample time to accomplish all of your tasks. This will reduce stress that can occur when you put things off until the last minute.
-
Breathing - there are many effective breathing techniques that can calm down your nervous system and help you relax. For example simple, long, deep breathing practiced even for a few minutes at a time helps to shift your body into a parasympathetic state of relaxation. It is a simple and effective tool for stress management that can be utilized at any time, you just need to remember to do it!
-
Relaxation techniques - mind-body techniques such as meditation, yoga or tai chi are known to help decrease stress. They promote a state of relaxation in your body and mind. If you've never tried these techniques, then now is the perfect time!
-
Change your attitude -have trust in your ability to handle challenging situations with ease. You may not be able to control your stressors but you can control your response and attitude.
Remember to enjoy your time with family and friends - this is the true purpose and spirit of the holiday season. So, be mindful of this and be sure to enjoy it. |
NUTRITION CORNER
Holiday Eats and Their Associated Health Treats
As delicious as holiday foods are, not all are created equal; some foods are higher in nutritional value than others. Here are the top three most commonly consumed foods over the holiday season and their associated health benefits. Remember, you are what you eat!
1) Turkey
As with most meats, game, and poultry, consuming free range or pasture raised is best as it decreases stress hormones produced by the animal and improves the omega 3 to omega 6 ratios. Turkey meat is considered to be a high-protein rich food and as such is beneficial for a variety of things but most importantly it aids in maintaining desirable post-prandial insulin levels. Four ounces of skinned turkey breast contains less than one gram of fat and upwards of 35 grams of protein!
In addition to being high in protein, turkey contains fairly high levels of an essential amino acid called L-tryptophan. As this is an amino acid that is not endogenously produced, we obtain it from dietary sources. L-tryptophan is also found in a variety of other food sources such as meat, eggs, dairy (cheese, milk, yogurt), and fish. Tryptophan is necessary for the production of both serotonin and melatonin. Tryptophan will convert to 5HTP before converting to serotonin with the presence vitamin C, B6, zinc and magnesium as cofactors. Serotonin, a neurotransmitter that affects mood and relaxation, can further convert to melatonin. Melatonin is a hormone produced both in the intestinal tract (enteric melatonin) and pineal gland (neural melatonin). It has a variety of uses in the body but it is most widely recognized as the "sleep hormone" as it regulates the circadian rhythm.
There has been a long standing misconception about turkey and the induction of sleepiness due to its levels of L-tryptophan. Although a fun myth, eating a large helping of turkey will not cause drowsiness. L-tryptophan is a large molecule that has difficulty crossing the blood brain barrier and as such needs to be coupled with carbohydrates in order to affect serotonin and melatonin levels.
2) Cranberries
It is common practice to drink unsweetened cranberry juice or take cranberry supplements when wanting to ward off a possible UTI, but do you know why it is effective? It is due to the proanthocyanidins within cranberries. The proanthocyanidins or PACs specific to cranberries have a special structure that act as a barrier and inhibit bacteria from latching on to mucosal lining thereby preventing bacterial overgrowth and subsequent infection. There is current research being conducted to determine whether PACs can deter other harmful bacteria such as H. pylori from attaching to the mucosal lining of the stomach, which can result in gastric ulcers.
Although cranberries are helpful in combating UTIs, they may contribute to the formation of calcium oxalate stones in those prone to developing this type of kidney stone. They can help to lower the formation of struvite stones, however.
As is true for most berries, cranberries are high in anti-oxidants and therefore have numerous anti-inflammatory and even anti-carcinogenic benefits. The phytonutrients in cranberries including proanthocyanidins (PACs), anthocyanins, and flavonols are effective in lowering inflammation. These help to reduce inflammation by modulating the inflammatory cascade and inhibiting the activity of enzymes like COX-1 and COX-2. Keeping the body's inflammatory response in check is helpful for reducing a variety of illnesses including atherosclerosis. Atherosclerosis is the body's response to oxidative stress and blood vessel wall damage in the setting of high blood pressure, inflammation or elevated LDL levels. When blood vessel walls are damaged they undergo a process of plaque formation, which over time and with repeated offense, leads to vessel wall thickening and decreased elasticity. The antioxidants in cranberries help to curb this process not only by reducing inflammation but also by lowering LDL cholesterol. Resveratrol is one of the antioxidants in cranberries responsible for this. It is well studied as a compound that helps optimize cholesterol levels.
It is important to note that whole cranberries, not sweetened cranberry juice, are responsible for the aforementioned health benefits.
3) Sweet potatoes
Orange colored fruits and vegetables are nature's sources of beta-carotene. It is no wonder then that sweet potatoes are an excellent way to raise blood levels of vitamin A. In fact, various countries promote the ingestion of sweet potatoes by children, as it is a safe, effective and inexpensive way to guarantee adequate levels. Vitamin A is a fat-soluble vitamin and should be eaten with a healthful fat such as olive oil for optimal absorption. It is a powerful antioxidant and is important for skin and eye health.
Sweet potatoes are a wonderful source of vitamin B6, which is necessary for breaking down homocysteine a substance that contributes to atherosclerosis. Additionally, the phytonutrients with in sweet potatoes help to reduce inflammation and regulate fibrinogen levels, thereby improving the clotting cascade and helping to reduce unwanted clot formation.
Unlike its cousin, the white potato, sweet potatoes have a fairly low glycemic index and can actually help improve blood sugar regulation even in those with type 2 diabetes. There are several reasons for this. First, sweet potatoes contain a significant amount of fiber. Fiber is not broken down by the body and hence does not impact blood sugar levels. Second, ingestion of sweet potatoes can increase blood levels of adiponectin, a hormone produced by adipose (fat) cells that is involved with maintaining balanced levels of circulating glucose and lipids. Adiponectin has been found to be low in those with insulin resistance, obesity and type 2 diabetes.
|
|
NEWS AT ARIZONA NATURAL MEDICINE
Download our new free phone App
on Google Play and Amazon
Search for "Arizona Natural Medicine"
Get Valuable Health Tips to Promote Your Wellness
|
|
MIND BODY CENTER
Gratitude
Studies show that practicing daily gratitude reduces our stress and keeps us healthy.
This holiday Season - Let's all remember what we are grateful for. Make a daily list of 5 things you are grateful for to bring more peace, joy and contentment into your life.
At Arizona Natural Medicine,
We are Grateful For:
1. Our wonderful patients.
2. Being privileged to assist people everyday.
3. Seeing our patients thrive.
4. Actualizing our passion through our work.
5. Creating good health.
|
|
Arizona Natural Medicine, L.L.C.
Integrative Medicine for the Body and Mind
2480 W. Ray Road, Suite 1
Chandler, Arizona 85224-3558
Arizona Natural Medicine, L.L.C.
http://www.aznaturalmedicine.com
480-722-2811
For an appointment at Arizona Natural Medicine, L.L.C., please contact our office.We look forward to hearing from you. |
|
|
Mission Statement
Our mission is to provide the most comprehensive and effective heath care, integrating the best of Western, Eastern, and Natural medicine in a safe and caring atmosphere. We provide individualized care that addresses the whole person, focuses on prevention, and assists you in achieving an optimal level of health.
|
|
Naturopathic Philosophy
1. Healing Power of Nature
2. First Do No Harm
3. Identify and Treat the Cause
4. Doctor as Teacher
5. Treat the Whole Person
6. Preventive Medicine |
 |
|
Real People
I was hesitant to try acupuncture because it was foreign. I did and it has changed my life. Not just because acupuncture can help my health but now I am open-minded to other things. It has changed my perspective on health care. I feel more vibrant, energetic, and I love that it has positively affected me mentally. It made me more positive and I think clearer.
- C.L.- Chandler, AZ
My acupuncture experience with Dr Khalsa at AZ Natural Medicine has been very positive. At a time when nothing else would provide relief, weekly acupuncture treatments have made a measurable difference in my low back pain and in my life. Increased energy is an added bonus. I am 3 weeks post partum and have every right to be exhausted. However, as my pain becomes more manageable I have a substantial increase in energy. Thank you Dr Khalsa and AZ Natural Medicine for helping me to feel better! I forward this health and energy on to my new baby.
- C.S. Chandler, AZ
I have been suffering from lack of sleep and hot flashes for years. Since I have been seeing Dr. Lane, she has prescribed bio-identical hormones and I have noticed an improved quality in my sleep and my hot flashes are few and far between. I am very happy with the results. I would highly recommend her office to anyone.
- R.W.Q. - Chandler, AZ
Dr. Khoury is friendly, caring and very knowledgeable about naturopathic medicine, as well as conventional western medicine practices. She has a wealth of information available about non-traditional treatments such as herbal remedies, acupuncture, and other eastern medicine practices. Dr. Khoury is passionate about naturopathic medicine, and is a great source for a variety of treatment options delivered with compassionate care.
- Michael
My first visit with Dr. Lane was after I had been diagnosed with osteoporosis. I had decided to try a natural approach and Dr. Lane was recommended by a good friend. After talking with her for a while I decided to tell her about some other problems I had, and after listening to her I was so impressed that I decided to give it a try. In the back of my mind thinking could this really work? I have an eye condition called Cystoid Macular Edema and for about the past 18 yrs. I have seen a retinal specialist who has given me numerous injection into the eye to help with the swelling with only slight temporary relief. For the past 11 months I have followed Dr. Lane's advice which is all natural and have seen significant changes in my eye condition to the point that my other Dr. no longer mentions surgery or injections in my eye. I can tell by the look on his face when he looks at my test results that he is totally amazed. For being somewhat skeptical in the beginning I am definitely a believer now in natural medicine! If anyone would like more information I am happy to share my story.
- Mollie
This past December the pain in my hips, neck and shoulders had become unbearable. At the age of 75, with advancing AS (ankylosing spondylitis), I did not want to begin a regiment of western medical prescriptions for pain pills because of their addictive nature. I began searching for an alternative approach to my problem. That is where I was introduced to Dr. Khoury, who used acupuncture and her superb knowledge of natural medicine to help reduce my pain level by more than 60%. Her understanding and use of eastern medical practices has helped me to reduce the high stress levels resulting from acute pain. In addition she has nurtured me through a lot of baggage relating to internal problems resulting from 26 years of military service in three different war zones. Dr. Khoury is without a doubt a valuable asset to her profession. With all the wonderful attention she has given, she has also exhibited the highest standards of professionalism, standards I have not seen with doctors in western medicine. She was able to sit with me and speak on the level of a professional care giver about my needs, always looking for ways she could help me. She has rekindled a belief in myself, and for that alone I am very grateful
- Edward
Since becoming a patient of Dr.Khalsa at Arizona Natural Medicine all aspects of my health have improved. As a patient of Dr.Khalsa I am treated as a whole person. All issues I came to the office with were discussed and a treatment plan was made. I love being a patient at Arizona Natural Medicine.
- Lori
"I first came to Arizona Natural Medicine for help with my fibromyalgia symptoms. At that time, my symptoms were so bad that I could barely get around, I couldn't think straight, I couldn't remember for more than a few hours into the past or into the future and my prospects for having any kind of life did not exist, at all, period!
That was around eight years ago. Now, I can say with complete honesty that I've regained most of my mobility, I have a mind that I actually recognize and most importantly, I now have a life, one that I can enjoy and can share with my wife and my family members. Although my struggle to regain my life has been a long one, Dr. Lane and Dr. Khalsa have been with me every step of the way. They simply will not give up on you. Ever!
Both of these doctors have helped me in so many ways over the years that I've lost count. But, if I were to try and pick their greatest contribution to my life, thus far, it would have to be their success in teaching me how to look beyond my fibromyalgia and toward a fully holistic approach to life itself.
So, when you combine these masterful skills with their genuinely warm and caring spirits, you can't help but feel right at home when you come visit with them.
To be honest, I don't have the words to adequately express my heart felt gratitude and appreciation for the work that Dr. Lane and Dr. Khalsa have done for myself and for my family. I really do not know what I would do without them. I really don't. So, does the phrase "Thank God for Dr. Lane and Dr. Khalsa" seem a bit much? Well, not as far as I'm concerned! As a matter of fact, it feels exactly right to me."
- Paul
I was hesitant to try acupuncture because it was foreign. I did and it has changed my life. Not just because acupuncture with Dr. Lane helps my health but now I am open-minded to other things. It has changed my perspective on health care. I feel more vibrant, energetic, and I love that it affected me mentally. It made me more positive and I think clearer.
-Carol
Naturopathic medicine has always offered me alternatives that I could never find in the traditional medical model. I am so happy that I have options for my health care. The Heel injectable therapy by Dr. Lane has really helped my pain level reduce. I am hopeful that I have the tools to stay healthy.
-Casey
Dr.Khalsa is the only doctor that has looked at my complete symptoms from stress to asthma to my eating sensitivities. She has helped me to control my food intolerance when GI doctors wanted to just drug me on anti-nausea, pain killers/ GI numbing tablets instead of finding the source of why I\'m in so much pain when I eat certain foods. I would recommend anyone who wants to avoid tons of pills to solve symptoms and want to find the another alternative to Dr. Khalsa. It also helps that I feel Dr.Khalsa really cares about you and your not just another patient out of the hundreds they have.
-JoAnn
Naturopathic medicine has always offered me alternatives that I could never find in the traditional medical model. I am so happy that I have options for my health care. The Heel injectable therapy by Dr. Lane has really helped my pain level reduce. I am hopeful that I have the tools to stay healthy
-Karen
Naturopathic medicine has allowed me to have choices in regards to my health. I can always count that I will have options and not just be told by my doctor what to do without a choice. I appreciate being treated like a person not a number by Dr. Lane. I know I have someone in my corner to help me when I need it. I am grateful that Naturopathic medicine exists and it has been the primarily health care in my life.
-Paula
At the age of 33, I began to experience hot flashes and stopped having a regular menses. I went to my OBGYN after having abnormal blood labs returned. March of 2011, I had an FSH of 72. My husband and I were informed that we should consider an egg donor immediately, if we really wanted kids and we were sent off with a few business cards for Fertility Doctors. In August of 2011, I began to work with a highly recommended Fertility Specialist. After several series of testing and procedures, I was still left facing the recommendation of an egg donor. My FSH had dropped to a 36, my AMH was at a 0.6.
I met with Dr. Lane in 2012, although she did not make any promises...I found the hope I was searching for. For the first time in a very long time, I felt that a Dr. cared more about me than what my hormone levels were. Dr. Lane made it very clear she was concerned with my health, both physically and emotionally. Dr. Lane recommended testing my cortisol levels and starting me on a few supplements to assist me with ovulating regularly. Shortly after starting the supplements, I was able to conceive naturally. I delivered a healthy, beautiful baby girl on March 3, 2013. I am very grateful to Dr. Lane for providing me with the support I needed.
-Fertility Patient
"I decided to see Dr. lane after having my first miscarriage. Our focus was to build up my body and become as healthy as possible so that I would be better able to carry a future pregnancy. Some of the areas that we focused on were thyroid, adrenals, hormonal levels and B Vitamin levels. After a few months I was ready to try again but unfortunately that pregnancy also resulted in a miscarriage. I felt broken and defeated. If took almost a year until I felt emotionally ready to try again. I thought either "3 strikes you're out" or "3rd time's a charm". By this time I was 41 years old. All the while I had continued my treatment with Dr. Lane and I can confidently say that I felt healthier than I had ever felt before. My energy level had increased significantly and I felt emotionally balanced and more resilient. During that time, Dr. Lane was very sensitive, insightful and caring. She remained confident and hopeful that I would be able to have a successful pregnancy and would gently remind me of that. Within a month, I received a positive home pregnancy test. I was guarded and apprehensive, afraid that I would experience another miscarriage. Eight weeks later, an ultrasound confirmed a viable pregnancy of twins!"
"I credit Dr. Lane with my healthy pregnancy. I feel that she provided the treatment necessary to prepare my body for pregnancy as well as giving me the right "dose" of emotional support that allowed for the opportunity. I value her opinion and trust her completely. Thank you Dr. Lane."
- Holly I am a 65-year-old Medical Doctor who is a patient of Dr. Khoury's. I developed hypercholesterolemia and acid reflux but did not want to take the medications prescribed for these conditions and decided to look for alternative options. I was very lucky to cross paths with Dr. Valentina Khoury. She is treating me successfully for both of the aforementioned conditions. My cholesterol is within normal limits and my acid reflux has resolved with lifestyle modification and supplements. Needless to say, I am very pleased! I wish for patients to cross her path as I did, they will be happy and healthier just as I am. She has the knowledge and good qualities of an excellent doctor and does it Naturally.
- Maria
|
|
Acupuncture & Chinese Medicine