I thought that sharing this blog from a year ago may help everyone get ready for spring!

At my house next to our front door there is a beautiful bush filled with Daphne flowers. It smells wonderful and makes me smile on my way in and out of the house. That got me thinking. Can flowers make us happy? I did a little research and found several studies that do indeed show that flowers can affect our mood in a positive way.

At Rutgers University a behavioral research study has found that flowers elicit a universal reaction that can help people feel happiness. Those who received flowers felt less depressed and anxious after receiving them, and the flowers led to more frequent contact with friends and family.

A study done at Harvard found that when people had freshly cut flowers around the house, they were less anxious. They were happier at work and also expressed more compassion and kindness towards others.

A study done at Texas A&M found that when both men and women were exposed to cut flowers at work, they both had an increase in ideas and solutions to office problems. Men generated more ideas than women, but women had more innovative and creative solutions to problems when flowers were nearby.

Flowers have certain meanings according to those who specialize in that sort of thing (Taken from The Language of Flowers by Vanessa Diffenbaugh). If you want to say something specific you might try these: Gerber daisies represent cheerfulness, baby’s breath reveal everlasting love, bird of paradise say magnificence, hyacinth communicate beauty, and jonquils represent desire.

It is spring and flowers are blooming everywhere. If you want to brighten your day or someone else’s bring in some flowers or visit your local flower shop. It will help you to be more productive, tell people how much you appreciate them and keep a smile on your face!

Despite the fact that there has been a huge campaign to inform women about the different ways that heart attack can present, we (women) are still waiting too long to call for help. I believe that one of the reasons has to do with our nature. Most of us live in the land of denial. We do not think that something like heart attack can happen to us. In addition we are so busy taking care of others that we often ignore our own symptoms.

Research looking at heart disease in women done by the National Institutes of Health found that 95% of women studied noted symptoms that were unusual for them one month prior to having their heart attack. The most common being unusual fatigue; sleep problems, shortness of breath, indigestion and anxiety.

Despite all the research and push for public awareness, heart disease is still the number one cause of death in men AND women. Risk factors include: family history of heart disease, high blood pressure, high cholesterol, obesity, diabetes, lack of exercise, smoking, stress, and low magnesium.

Regardless of whether you have any of these risk factors or not, if you are a woman and you experience overwhelming fatigue like you do with a bad flu, (but you don’t have the flu), trouble sleeping, anxiety, a sense of dread, shortness of breath, vague chest or jaw discomfort; you may be having a heart attack or you are about to experience one.

If that is the case, do NOT drive yourself to the emergency room. Do NOT wait till a friend or family member can take you to the emergency room. Do NOT ignore the symptoms. Do call 911 and chew an aspirin while you wait (provided you are not allergic to aspirin).

The reason you call 911 is that you want to be cared for as soon as possible. As most cardiologists will tell you, time is muscle. If you take yourself to the emergency room, you may have to wait and that might have tragic consequences. I had a patient many years ago, who had her heart attack while she waited three hours in the waiting room of a hospital emergency room. Do not let that happen to you. The longer you wait the greater the chance you will sustain long-lasting heart damage. The sooner they can help you the better your chances of a full recovery.

Most of us may be self-sacrificing but we have really good gut instincts. Listen to your intuition. If you think that something is wrong with your heart then you are probably right. Take care of your heart so it can take care of you and keep you vital and healthy.

A recent article in the New England Journal of Medicine dispelled certain myths and presumptions about weight loss and it has certainly given me food for thought. When translating the conclusions of this article, I think it is important to take them with a grain of salt so to speak. Sometimes, it is important to inject some common sense, and realize that studies address groups of people and some things may not apply to the individual.

What About Breakfast?

Let’s start with breakfast. As mentioned in the article, there are some studies showing that people who eat breakfast are not more likely to lose weight than those who skip it. However, there are many studies that show those who eat a regular breakfast are less likely to gain weight and are less hungry throughout the day. It is important for maintaining your metabolism. I have patients who have lost a significant amount of weight just by adding a healthy breakfast. Weight loss aside, breakfast is important for general health and daily function.

Is it Really Better to Lose Weight Quickly?

Another myth involves studies showing those who have goals of losing a lot of weight quickly are more successful than those who have more modest goals. That may be the case when you look at shows like the Biggest Loser. However, if you look further, the majority of those on the Biggest Loser do not maintain their weight loss.

Looking at pooled data the researchers found that although those with rapid weight loss vs. slow weight loss were more successful in the short run. There was no difference in their weight loss at the end of a year.

Along those lines, low calorie diets including those with prepackaged meals can be quite successful. Some of these diets can be maintained for over a year, but eventually the calorie restriction becomes too much and many patients gain their weight back.

Fruits and Vegetables Add Calories

According to the myths and presumptions, adding more fruits and veggies to the diet does not result in weight loss and can result in weight gain. Of course if you add them on top of what you are already eating, it will not work. However, if you replace unhealthy food choices with healthy ones such as lots of vegetables and a moderate amount of fruit, weight loss will happen. If you fill up with broccoli vs. foods such as potato chips and cheetos, of course you are going to lose weight.

Yoyo dieting does not cause early mortality

Finally, The article dispelled the presumption that yoyo dieting will cause premature death. It will not do that, but regardless it is unhealthy. It can slow metabolism and contribute to weight gain in the long run.

Knowing about these myths and presumptions is helpful. Clearly we have much to learn. However, it is important to realize that things such as eating vegetables and breakfast are healthy habits whether they aid weight loss or not.

We still do not have the magic pill or solution for successful weight loss. There are probably as many diets out there as people in the United States. The issue is complicated, but I believe that by honoring our uniqueness, we can find what works for the individual.

The connection between low magnesium and heart disease is one of the best-kept secrets in health research.

It was way back in 1957 that a study gave us evidence that low levels might cause cardiovascular problems, and research has percolated ever since. We now know that not having enough of this mineral can cause:

– high cholesterol

– plaque build-up in the arteries

– thickening of artery walls

– type 2 diabetes

– high blood pressure

There’s no dispute about any of this — and any researcher would say that all of the above raise the risk of heart disease. But over the last many years, the focus in heart disease prevention has been on everything but low magnesium. It’s time for that to change.

Last year, the Japanese Collaborative Cohort Study published data collected over the course of almost 15 years on more than 58,000 Japanese between the ages of 40 and 79. The scientists found that people with high levels of magnesium were 50% less likely to have a fatal heart attack than the people in the study whose levels were low. This adds to the data that supports the important connection between magnesium and heart health.

There’s another reason for us to get more magnesium: Our health depends on magnesium and calcium being in balance in our bodies. We should consume these in a 1:1 ratio, but public-health recommendations to get calcium for our bones has generally ignored the need for magnesium. That may be why an increased intake of calcium has been found to increase the risk of heart disease.

Unfortunately, most of us get way too little magnesium in our diets. One reason: Processed foods contain little to none! The recommended daily intake of magnesium is 400 mgs. Good sources include nuts, seeds, beans and organically grown vegetables. (A Mediterranean diet provides plenty of magnesium in heart-healthy whole foods.) It is always best to get it from food, but if you cannot get enough in your diet, you may need to take a magnesium supplement.

The data on the need for adequate magnesium is compelling. But whether you are convinced by the data or not, the key for health is to eat a balanced diet. I suggest that in addition to lean protein, fruit and whole grains, you eat plenty of vegetables (preferably organic), healthy nuts in moderation (almonds are the nuts with the most magnesium) and beans. It just makes sense! You might find that your blood pressure as well as your cholesterol goes down and that you feel better overall.

Magnesium seems like such a small thing, but as basketball coach John Wooden once said, “It’s the little details that are vital. Little things make big things happen.”

Recently, a friend of mine recommended coconut oil for my cracked hands and dry lips. I found a jar at the local health food store for under $10 and thought that I would give it a try. It worked like a charm. My hands are soft and my lips are no longer rough and flaky.

That got me thinking. What types of food preparations are being studied for the treatment of skin problems? Here is what I consider to be the top three: coconut oil, honey and garlic. The following are some simple, effective uses for all three.

Coconut Oil

There are many studies looking at the therapeutic benefit of coconut oil. In patients with atopic dermatitis or eczema, the use of coconut oil improves healing and prevents infection with bacteria, viruses and fungus. Specifically and importantly it prevents infection with staphylococcus aureus.

Studies have found that coconut oil effectively moisturizes the skin and improves the appearance. In studies of coconut oil and wound healing researchers noted that it improves the turnover rate of collagen, which will also help to diminish wrinkles.

As an interesting aside, massage is standard therapy for preterm babies. A recent study found that when babies were massaged with coconut oil their weight and growth improved more quickly than those massaged with mineral oil.

Coconut oil is inexpensive and can be safely used as a moisturizer and lip balm.

Honey

Honey has been used as medicine for thousands of years. Recently there have been multiple studies done to examine its wound healing properties. A specific type known as Manuka honey from New Zealand has powerful anti-inflammatory and antibacterial properties. A special gel called medihoney has been studied in wound healing and found to be very effective over standard therapies.

Please note! If you have a cut or a sore, do not take out your honey bottle and start applying it. Not all honey is made the same when it comes to healing properties. It depends on the kind of honey and when it is harvested. Medihoney is made specifically for medicinal use and cannot be found on the honey shelf at the grocery store.

Garlic

Garlic has antifungal properties and has been found to be a very effective treatment for athlete’s feet. A study done in 2000, compared a garlic solution to the fungus cream Lamisil. They were both applied twice daily for two months and garlic had a 100% cure rate vs. 94% for Lamisil. Garlic can be used as a paste when mixed with olive oil or mashed up and dissolved in a foot bath.

Garlic is cheap and easily available. The down side is that it might be a bit stinky especially when your feet get hot and sweaty.

It is very interesting that in this day and age when we are dealing with antibiotic resistant bacteria and hard to treat infections, that food may be the ultimate healer. As a famous old-time physician once said,

“Let food be thy medicine and medicine be thy food” ― Hippocrates

For a migraine sufferer, there’s nothing better than a medicine that will make the headache go away — nothing, that is, except never having the migraine at all. Because let’s face it: Migraine drugs aren’t perfect. They can be pricey, and they can have side effects. What a lot of migraine sufferers don’t realize, though, is that a few simple steps can often work just as well as the drugs, without as much cost or risk. Here are a few moves that may help you control your headaches without so much as looking at your medicine cabinet:

Step 1

Start a food journal. Migraine experts know that some foods may trigger migraines. The biggest culprits are those that have an increased amount of a substance known as tyramine, which can cause headaches by increasing blood pressure. High-tyramine foods include aged cheeses, alcohol, processed meats and red wine. By keeping track, you can learn your triggers. Avoiding them can decrease the number of headaches you suffer.

Step 2

Exercise. A study done in Sweden found that regular exercise can be just as effective at preventing migraines as the drug Topamax. When study participants rode a stationary bike for 40 minutes three times a week, they had as big a reduction in headaches as participants who took 200 milligrams (mg) of Topamax a day. The only difference was that a third of the Topamax users had side effects, while the exercisers had none (unless you count a boost in fitness). Exercise increases endorphins, which may be the mechanism by which it prevents headaches.

Step 3

Try some healthy supplements. A number of studies have found that a daily dose of 400 mg of the B vitamin riboflavin can prevent migraines. It can’t stop one that’s already in progress, but people who take it for three months see their migraines drop by half.

Another nutrient that wards off migraines: magnesium, a common mineral found in beans, pumpkin seed, and nuts. The amount recommended varies according to which expert you ask, but anywhere from 600 to1000 mg daily is recommended, provided you don’t have kidney problems. A study done in Germany found that when migraine sufferers were given 600 mg magnesium daily for a month, their migraines decreased by more than 40%. Magnesium helps by calming the brain. And there’s a bonus: It’s good for the heart, too.

The herbal extract butterbur has been used for thousands of years for a variety of health issues. Several studies have found that in a dose of 50-75 mgs twice daily, it can reduce the number of migraines by as much as 50%.

I generally recommend starting with magnesium and riboflavin. If your headaches have not decreased then I suggest adding butterbur. In addition, I recommend trying 150 mg daily of coenzyme Q10. In one study, this supplement halved the number of “migraine days,” probably, researchers think, by improving blood flow in the brain.
Studies have also found that 1000 mg daily of omega 3 fatty acids reduce the frequency of migraines by reducing inflammation. Both of these supplements are good for general health.

These supplements are all generally safe (though, as with any supplement, you should discuss them with your doctor before you start). Whichever you choose, you’d need to take it regularly. And, unfortunately, none will help with a migraine that’s already in progress. Still, if you’re a migraine sufferer, it’s worth discussing alternatives like these with your doctor. They’re inexpensive, have fewer side effects than many migraine meds – and just might make your head feel much better.

I would like to share a wonderful blog from a friend and colleague, Lori Sours. She was a contributor to our book. Read on:

Two weeks ago, I got braces. I’ve wanted this for at least 40 years, but it never seemed the right time. I thought about it when I was 20, but financed a semester in France instead. I smiled my crooked smile all across Europe. Then there was a move to the East and graduate school. After that, there was a move to a new city and embarking on a new career. After that, marriage, then a young family, living on one small salary, then a move to the West.

And then…..a cancer diagnosis in 2000. During my treatment year, having straight teeth was the furthest thing from my mind. Well, it actually WAS in my mind, vaguely, but it seemed like a superficial thing to “want.” I wanted to get well and stay well, and having straight teeth seemed irrelevant.

Now I’m approaching my 13th anniversary as a cancer survivor. I’m feeling positive about the future. I take good care of myself and am always developing and refining my wellness plan. My family is in a good place. And while there’s really no great time to take on the expense of braces, this is as good a time as any.

So, I was braced up shortly after my 58th birthday. The treatment should take 15 months. By the time I’m 60, I’ll have straight teeth. My dentist assures me that it isn’t just cosmetic. There are real health reasons to go forward with straight teeth, including healthy gums and bones and even heart health. Thirteen years ago, I didn’t allow myself to think about my 60s and 70s. For a few years after my treatment, I was pretty obsessed with doing what I could to prevent a cancer recurrence. Then I eased up on that, as the years have passed, and broadened my view of wellness as I moved into and through my 50s.

My braces are constant reminders that I’m not only treating myself to something that’s always been on my “to do” list, but also putting another piece of my long-term health plan in place.

And on a lighter note, it will be fun to have straight teeth!

When former President Bill Clinton ended up back in the hospital needing stent placements for heart disease, I read an article stating that we have no cure for heart disease. I have no doubt that after his bypass President Clinton had watched his diet and exercised. Was progression of his coronary disease inevitable? Had he followed the Pritikin Diet (basically a vegetarian and high fiber diet), it might have reversed. However, the diet is really hard one to follow. I don’t fault him for not giving it a try.

I take issue with the fact we do not have a cure for heart disease. I believe that the cure is never to get it in the first place. Had Bill Clinton eaten a healthy diet and exercised his whole life I doubt he would have needed the bypass in the first place. It seems to me that many specialists such as cardiologists and cardiac surgeons get so wrapped up in their abilities to “fix” the problem that there has not been enough emphasis on prevention. Helping people to manage their weight, fitness level, blood pressure, cholesterol, blood sugar, stress and smoking isn’t sexy. It is labor intensive and it is tough to do. However, it is effective in the long run and can ultimately provide the cure for heart disease.

One would think that something as dramatic as a heart attack would be easy to diagnose. However, women are often misdiagnosed when they are having one. This happens in part because they fail to recognize that their symptoms are indicative of a heart attack and because the doctors that they go to may fail to recognize the symptoms of a heart attack as well.

Why is this? For years heart disease was felt to be a man’s disease. It was only relatively recently that physicians and medical researchers realized that it is also very much a woman’s disease. Heart disease is the number one killer of men and women in the United States.

Now we know that women often do not have the same type of heart attack symptoms as men. Men generally present at a younger age than women do with crushing chest pain radiating to the neck or down the arm with sweating, nausea and shortness of breath. They will often describe the pain as “squeezing” or “heaviness,” and may say they feel like an elephant is sitting on their chest. This pain does not stop immediately, but persists for minutes to hours with exercise, and often at rest.

Women’s symptoms

Women are relatively protected from heart disease until menopause (unless they are diabetic). After menopause we catch up with men. So in general women present at an older age with heart disease than men, which is in part why the symptoms may be different. Those who are older in general are less likely to present with chest pain as a heart attack symptom.

Women having a heart attack will most often present with shortness of breath, weakness, overwhelming fatigue, dizziness, nausea, and anxiety. They may experience chest discomfort but they may also have arm pain, jaw pain or indigestion. They also can have pain in the upper back or abdominal pain.

Real women, real stories

I had one woman patient who presented with severe jaw pain and shortness of breath and another who presented with nausea, vomiting, diarrhea, fatigue, shortness of breath and dizziness. The first patient thought she had a tooth infection and the second patient thought she had the stomach flu. Both waited to seek help and both had severe heart attacks that left them with diminished heart function.

Is it possible to have symptoms of early CHD, before it has reached the stage of a heart attack?

Absolutely. The majority of women who have had a heart attack had symptoms the month leading up to the heart attack that they ignored. And many women had recurring symptoms over a longer period of time that they ignored because the symptoms seemed to go away on their own; but they came back. These symptoms include the ones mentioned above under “women’s symptoms” of a heart attack; they also include becoming short of breath, or getting chest symptoms, with any type of exercise that you were able to do before with no shortness of breath; getting more fatigued after doing an activity that previously did not fatigue you; and always feeling fatigued, or run down, even after you have rested.

What Should I Do if I have any of these Symptoms?

Easy: don’t wait to seek help. The take home lesson here is that we all need to listen to our bodies and not motor on if we think that something is seriously wrong. In addition, if we do think that something is wrong and our medical provider is not addressing our concerns, find another provider who will evaluate them. So, does this mean if you are dog tired for a prolonged period of time, or don’t ever to feel rested no matter how much you rest, you should see a doctor? Yes, especially if you have any of the risk factors. Don’t chalk your symptoms up to doing too much or working out too hard. Pay attention to what your body is trying to tell you.

If you are having a heart attack the goal is to protect your heart. Remember time is heart muscle. Do not wait- call 911 and if you are not allergic, chew an aspirin while you wait for the ambulance to arrive. Be smart, save your heart and save your life.

Two weeks ago my mother-in-law passed away. Unfortunately, she had started leaving us long before her body finally gave out. She had Alzheimer’s disease. It started 7 years ago. At first we noticed that she was repeating herself. Then, she would get uncomfortable and disoriented when she left her house. She came to visit our family out in Oregon and every morning she would pack her bag and announce that it was time to go back home.

She loved to eat chocolate ice cream for dessert. After having her nightly treat she would ask for it again, forgetting that she had already eaten it. Then the opposite started happening. She forgot how to eat and drink. That is what finally brought about her death.

The entire process of the disease was slow and painful for her loved ones. Watching such a dynamic, brilliant woman slip away was so difficult. We have no idea what it was like for her since communication was virtually impossible. However, every once in awhile she would say something that gave a glimmer of the person she had been. It would last only a moment.

Alzheimer’s disease is something that we all dread. It is estimated that over 5 million people suffer from this devastating disease. As we baby boomer’s age, the incidence is increasing. If nothing changes, twenty percent of the population will have Alzheimer’s disease by 2050.

Fortunately, there is ongoing research that may change that statistic. There are several studies that look promising. Read on.

A drug that is currently used for psoriasis called Stelara has been found to improve cognitive impairment and amyloid plaques in mice that are bred to develop Alzheimer’s. Inflammation leading to deposits of beta amyloid is thought to be at the root of this disease. Stelara is a super strong medication that treats autoimmune disease and reduces inflammation Human trials are soon to follow.

One of the other possible causes of this disease is that the brain becomes resistant to insulin. In theory, a diabetes medication called Metformin should halt and possibly reverse cognitive impairment. In fact, a study done on 2008 found that patients with diabetes and Alzheimer have showed cognitive improvement after being on Metformin.

A small study done in Canada has found that Alzheimer’s patients treated with intravenous immunoglobulin showed no further cognitive decline after three treatments. Researchers believe that the antibodies in the immunoglobulin halted the inflammation that causes beta amyloid to be formed in the brain. Further clinical trials on this promising treatment are ongoing.

One of the things that we know can help right now to prevent Alzheimer’s is for all of us to eat a heart healthy diet, exercise, and challenge our brains. Learn a new language, find a new way to work, or learn ballroom dancing. All of these things will help. Hopefully in the future we can cure this devastating disease and then none of us will have to endure the long goodbye which is beautifully explained in this quote:

“She is leaving him, not all at once, which would be painful enough, but in a wrenching succession of separations. One moment she is here, and then she is gone again, and each journey takes her a little farther from his reach. He cannot follow her, and he wonders where she goes when she leaves.”
― Debra Dean, The Madonnas of Leningrad