I am addicted to coffee and proud of it. I look forward to the ritual of that morning cup of coffee to start my day. I felt guilty for many years with the thought that maybe it was not such a healthy thing to be drinking. However, as more studies have been done, I feel pretty good about my morning java.

In the early coffee drinking years there was a concern that it caused pancreatic cancer. That is because when the studies were done, they did not control for cigarette smoking and other risk factors for pancreatic cancer. It turns out that coffee drinking and cigarette smoking go together for many and that is how coffee got the bad rap. It was the cigarette smoke and not the coffee that increased the risk for pancreatic cancer.

Now we know that there are actual benefits to coffee drinking. There are many. Here are a few. Read on.

Coffee and the brain

Coffee helps with alertness and the ability to focus. A study done at Pennsylvania State University found that 1 to 2 cups of coffee a day improve concentration and memory.

A study done by the University of South Florida and the University of Miami found that in patients with mild cognitive impairment, those who drank three cups of caffeinated coffee regularly had a slower progression to Alzheimer’s disease by several years. Coffee may prevent dementia altogether.

Several studies have found that those who drink caffeinated coffee have a decreased risk for developing Parkinson’s disease. In addition, a recent study found that those with Parkinson’s disease who were given caffeine (the equivalent of between 2 and 4 cups of coffee a day) had significantly improved movement.

A research study of over 50,000 women found that drinking 4 or more cups of caffeinated coffee daily decreased the incidence of depression by 20% as compared to those who did not drink coffee. A smaller study done in Finland found that men who were frequent coffee drinkers were less likely to commit suicide.

Coffee and cancer prevention

Research has found that women who drank the equivalent of three or more cups of caffeinated coffee daily had a 20% decrease in the risk of developing basal cell cancer. Men had a 9% decreased risk.

Yet another study found that women who drank four or more cups of caffeinated coffee daily had a 25% decreased risk of developing endometrial cancer when compared to women who drank one cup or less daily.

Yet another study found that those who drank four or more cups of caffeinated coffee daily had a 39% decrease in oral cavity cancers.

Coffee and diabetes and heart disease

Several studies have confirmed that those who drink four or more cups of coffee daily have a 50% decreased risk of developing type 2 diabetes. Another study has found that coffee in moderation (described as 2 cups a day) decreased the risk of heart failure by 11%.

Risks

Of course coffee does have some risks. It can precipitate heartburn and gastroesophageal reflux. Some people may get jittery if they overindulge, and it can cause palpitations in others. Adding sugar, syrups and cream can turn coffee into a high calorie drink. The caffeine addiction is real for habitual coffee drinkers and withdrawl can cause a wicked headache. However, overall it is relatively safe.

Conclusion

I am not urging anyone to start drinking coffee, but I would like to ease the guilt of those coffee drinkers who have been worrying about its safety. Drink your coffee but remember (which will be easier for you to do if you drink coffee!) as in all things, moderation is the key.

I have always liked mushrooms as a food choice. Not until the last several years have I appreciated them for their medicinal value. I find that I am using them more and more in my practice.

Mushrooms can grow just about anywhere there is moisture and are considered the great recyclers of the planet. They take in toxins from wood, soil, dead organisms and even cow dung and return important nutrients back to the earth. Knowing what their role is, it is no surprise that they have therapeutic benefit to us.

Medicinal mushrooms have been used for thousands of years in Asia. Now, they are finding a place here in America. I would like to give a few examples of those I use most often and you can decide if it is something that is of interest to you for your health. But first, let me explain a little about why they need to be prepared properly.

Mushrooms have cell walls that are made up of a substance called chitin, something that we as humans are unable to digest. Chitin contains the substances of medicinal value. So in order to utilize mushrooms it needs to be broken down and extracted. In medicine they are put into a form, which is a concentrated and bio-available. The most common form is a capsule. For food, they need to be cooked.

My favorite mushrooms are the following:

Reishi

These mushrooms are rich in B vitamins and amino acids. They have an immune boosting affect on cancer fighting cells and also have anti-inflammatory action as well. They help to decrease nausea after chemotherapy.

Cordyceps

This is a mushroom that develops inside insect larvae. It kills and mummifies them and then pops out of the ground as a fruiting body. It is known as a tonic and is good for increasing energy. It also is an immune booster with anti-cancer properties. It may lower cholesterol (although I have not seen this in my patients taking it), and may increase libido. I recommend it for the 3 pm fade that happens to many of us on a regular basis.

Lion’s Mane

This is a very cool mushroom. First it has an awesome appearance. As described it looks just like a lion’s mane. It contains 20% protein and when prepared properly it tastes like lobster. What it does is even cooler. It aid in the regeneration of nerves, can boost memory and helps post-menopausal women to feel good with reduced anxiety, depression and improved concentration. I prescribe it for people with back or nerve injuries and those with memory issues, and of course for postmenopausal women.

Turkey Tail
Used as chemotherapy in Japan, turkey tail mushrooms have been found to augment the treatment of breast cancer (chemotherapy and radiation therapy) by boosting cancer killer cells. Researchers believe that it also helps prevent cancers that are connected to viruses such as cervical cancer (caused by HPV) and liver cancer (caused by Hepatitis C).

Mushroom Safety

The most important thing to remember when using mushroom products is that mushrooms can accumulate heavy metals from air and soil pollution. These have been found in products coming from Asia. Therefore, it is important to find products that are certified organic. I recommend the Host Defense brand from Fungi Perfecti to my patients.

There are so many benefits to many of the mushrooms that I usually recommend a mushroom blend of 17 of them called MyCommunity. That is the one that I take most every day.

Why I recommend them

Mushrooms are amazing. The more I read and watch as I use them in my practice the more impressed I become. It is nice to know that there are foods available that work to augment the therapies that we have and that may be used as stand-alone treatments in the future.

You may have been hearing or reading a lot about Celiac Disease recently. Several celebrities have it and have been talking about it, and it seems to be all over the news.The results of a recent Mayo Clinic study have found that celiac disease is four times more common today than it was in the 1950’s (see reference below).

Celiac disease is a hereditary condition that is caused by an intolerance of gluten.This is a wheat protein. If a celiac patient is exposed to gluten it causes inflammation and destruction of the lining of the small intestine. This leads to malnutrition.

Symptoms can include:

* abdominal bloating and pain
* chronic diarrhea
* vomiting
* constipation
* pale, foul-smelling, or fatty stool
* weight loss
* unexplained iron-deficiency anemia
* fatigue
* bone or joint pain
* arthritis
* bone loss or osteoporosis
* depression or anxiety
* tingling numbness in the hands and feet
* seizures
* missed menstrual periods
* infertility or recurrent miscarriage
* canker sores inside the mouth
* an itchy skin rash called dermatitis herpetiformis

Although these symptoms can be a part of other diseases of the gastrointestinal track, the diagnosis of celiac disease is relatively easy to make with a series of blood tests. The treatment sounds easy, but it can be tough to stick to. A celiac patient must avoid gluten. When they do, the small intestine can heal and the symptoms abate.The problem is that gluten is in a lot of foods. It can be found as filler in medications and is commonly used in lip balms.

If you have many of the above symptoms, it would be a good idea to get checked out. Treating celiac disease early can help to avoid a lot of problems and the fix is pretty simple (well, sort of!)

Reference:

“Increased Prevalence and Mortality in Undiagnosed Celiac Disease.”
Alberto Rubio-Tapia, Robert A. Kyle, Edward L. Kaplan, Dwight R. Johnson, William Page, Frederick Erdtmann, Tricia L. Brantner, W. Ray Kim, Tara K. Phelps, Brian D. Lahr, Alan R. Zinsmeister, L. Joseph Melton, Joseph A. Murray.

AND
http://www.nature.com/ajg/journal/vaop/ncurrent/full/ajg2012219a.html

My husband runs every day with a regular jogging group. Often in the course of their runs they have a need for a port-a-potty. One day after they finished, the guys in the group were laughing about how one of the women used the outdoor facility and they could hear her putting down the paper toilet seat cover. They thought that was hilarious. That made me start to wonder, do paper toilet seat covers actually protect us from anything?

Looking at what type of research is out there, I found that there is nothing to protect against. The toilet seat is relatively safe. The places that have the most bacteria in a public bathroom include the floor, the faucet handles and the flusher handle. Interestingly the hot air hand dryers use bathroom air to blow your hands dry. The air contains bathroom bacteria.

If you are worried and wondering how to stay relatively germ free in a public restroom most importantly wash your hands well and use paper towels to dry them. Keep your purse off the floor and if you are worried wipe down the faucet handles. You can use your foot to flush the toilet.

Most people are worried about catching a sexually transmitted infection (STI) from the toilet seat. However, the organisms that cause these infections do not live long enough to cause a problem. The only way to get an STI on a toilet seat is to have sex with an infected person on it. So don’t do it!

Now back to my original question, do we really need those paper toilet seat covers? Regardless of the fact that they are unnecessary, those little covers offer peace of mind to those of us who now are in the habit of wanting and using them. Although we do not really need them some of still must have them.

I have had an ongoing love affair with chocolate. It is actually more of a love hate relationship. Once I start eating it, I just can’t stop. Needless to say, I am always looking for health reasons to justify my consumption and at the same time keep me from overindulging.

I have noticed that almost monthly there are studies being reported that speak to the health benefits of this delectable treat. The latest results published this month are intriguing. A group of Italian researchers enlisted 90 elderly patients with mild cognitive impairment to be given a daily chocolate drink for two months that contained cocoa flavanols of different amounts (high, intermediate or low). Flavanols are the healthy antioxidants in chocolate. As one might expect the compliance was excellent, almost 100%.

Cognitive function was evaluated using a series of tests. At the end of the study those who had been drinking the high and intermediate flavanol drinks completed tests more quickly. Their verbal fluency improved as well, but the high flavanol group improved most.

Those given the high and intermediate flavanols showed a decrease in insulin resistance and blood pressure and their total cholesterol, triglycerides and LDL cholesterol started to shift in a healthy direction.

It is doubtful that Alzheimer’s disease, dementia, high cholesterol and high blood pressure will be cured by chocolate alone. However, a small amount of chocolate a day along with exercise and a healthy eating plan can certainly help.

All in all this is looking good for chocolate lovers. It is important to note, however that the healthy parts of chocolate (the flavanols) are found in highest concentration in dark chocolate. Make sure you find chocolate that has a cocoa content of 65% or higher. It is also high in calories so moderation is definitely the key when it comes to adding it to your diet. Eating no more than 3.5 ounces is considered the therapeutic amount.

Our ancestors were very wise indeed. Chocolate has been used for medicinal reasons for over 4000 years. Now we have the studies to show why it makes sense. I have no doubt there will be even more information and results in the months and years to come.

Chocolate lovers take heart by taking a dark chocolate bar and eating a very small part!

I grew up in Chicago where I was raised on over-cooked meat and canned vegetables. Food was never that important to me when I was younger. As a result when I first started practicing medicine, I admit that I did not pay attention to what I was eating or what my patients were eating for that matter.

However, as I have become more experienced practicing integrative medicine and see the benefits of healthy eating, I have found food to be one of the most therapeutic tools that I have to offer.

This past weekend I was lucky enough to eat at a restaurant in Berkeley, California called Chez Panisse. Alice Waters is the proprietor and has been revolutionary in promoting the home grown organic food movement. The food for my dinner was raised locally. It was fresh, organic, and some of the tastiest I have ever eaten.

Waters proved that not only can whole food be therapeutic it can be very tasty. When it comes to fresh food think local and organic. If you want you can grow your own regardless of where you live. My husband is from Brooklyn, New York so it is really funny to think of the two of us “ city kids” tending to our vegetable garden.

It is really fun. We have tons of tomatoes, cucumbers, green beans, strawberries, and will soon have raspberries and corn. You do not need a yard or special garden spot. Fruit and vegetables can be grown on balconies and front porches. Many areas have cooperative gardens that are shared by neighborhoods.

A healthy, whole food diet is the key to wellness. It reduces inflammation, helps to maintain an optimal weight and prevent illnesses such as cancer, heart disease and diabetes. Most importantly it is delicious.

A recent story in Consumer Reports has found that some vitamins and supplements may have risks and may contain more of certain nutrients than is necessary. It is much healthier to get your vitamins naturally from food. They will be absorbed well and are in a formulation that optimizes their effect for health and wellness.

Why is this important you may ask? Because, ”The greatest wealth is health.” ~Virgil

It is estimated that over our lifetime women in the US have a one in eight chance of developing breast cancer. There are many risk factors for this disease that include the following: a history of breast cancer in a family member, BRAC1 and 2 mutations, increasing age, early onset of menses, exposure to radiation and pesticides, excessive alcohol (two or more drinks a day), obesity, and lack of exercise.

Certain things such as family history and gene mutations we cannot change. However, there are a few simple things that we can do to decrease the chances that we will develop breast cancer. Here is what I have found.

Exercise. Just two and a half hours a week of vigorous walking can decrease the risk of breast cancer by almost 20%. Put on your shoes and get out there!

Eat a healthy diet that includes ground flax seed. A study done in Canada took 39 women with newly diagnosed breast cancer. For a month they were given either a regular muffin or a muffin made with 25 grams of ground flax. No other treatment was administered. At the end of the month they had another breast biopsy and the activity of the cancer cells was measured. Those who had eaten the daily flax seed muffin had a 31% decrease in the activity of their breast cancer cells. Those with HER-2 oncogenes (a more aggressive form of cancer) showed a 71% decrease in the activity of their cancer cells.

I suggest that you gradually add 2 tablespoons of ground flax into your diet. You can put it in smoothies, salads, and yogurt or in muffins. Make sure you keep it in the refrigerator if it is already ground. Caution: you need to increase the amount gradually or you will be spending a lot of time in the bathroom.

Eat mushrooms. Actually it is better if you get medicinal mushrooms in capsules. I recommend a blend of 17 mushrooms called Mycommunity that includes Reishi, Maitaki, Shiitaki, Turkey tail and Lion’s Mane. I also recommend capsules of Turkey Tail mushrooms in addition to the blend. Multiple scientific studies done around the world have found that mushrooms help to prevent breast cancer as well as improve treatment.

Certain types of mushrooms are able to boost the body’s ability to fight cancer cells. The beauty of these mushrooms is that they are food and have virtually no side effects unless of course you are allergic to mushrooms.

Drink green tea. Studies of Asian-American women found that those who drank green tea had significantly less breast cancer than those who did not drink it. How much to drink is unclear, but it is healthy and you might want to drink up many a cup.

Eat your veggies especially the cruciferous ones such as broccoli, brussel sprouts, and cauliflower. The indol-3-carbinol in the vegetables may reduce the negative effect of estrogen on the breast. Soy in the form of food can also help prevent breast cancer through a similar mechanism.

Take your vitamin D and calcium. A recent clinical trial found that supplementing women’s diet with daily calcium (1500 mgs) and vitamin D (1000 IU’s) reduced their overall cancer rate by 60%. Of course it is best to get calcium from the diet. New recommendations have reduced the amount needed to 800 mgs a day but vitamin D is most consistently obtained from a supplement.

Making just a few simple changes to your lifestyle and adding a couple of supplements can have a huge impact on preventing one of the most dreaded diseases for women. You can’t change your parents or your genetic code (yet), but you can be proactive about your health and do what you need to do to make a difference.

When I was a medical student in the 1970’s, a diagnosis of breast cancer was tantamount to a death sentence. We have come a very long way since then and now breast cancer is curable. The survival rate when it is detected early is 93%.

The key as you can see is to detect it early. How do we do that? The answer is mammography. From my own experience with my patients I can say that the last several breast cancers I have detected were not palpable. No one could feel them, not me and not my patients. They were very small and very treatable.

There have been many different recommendations in the last few years and that has made it confusing. The United States Preventive Services Task Force (USPSTF) recommends mammograms start at age 50, and are done every one to two years based on risk. The American Cancer Society (ACS) recommends they start at 40 and are done yearly. Breast self exam is optional.

Here is the problem as I see it with the USPSTF recommendations. When breast cancer is detected in younger women prior to menopause it is usually a more aggressive form of cancer. If women from age 40 to 50 wait 10 years for their first mammogram it will potentially be too late to catch it early if they have a developing cancer.

I agree with the ACS. I recommend that my patients start yearly mammograms at age 40. The amount of radiation is small and the potential lifesaving benefits are great. There is no way around it. Mammograms save lives and ultimately quality of lives.

I agree that it is not the most comfortable test in the world. I remember one time when the technician lifted me up so high on the breast press that I was on my tiptoes and then dangling off the ground! That was not good. Since then I ask for someone who has a better position sense.

My advice is to find the best breast-imaging center in your area and make sure you go yearly starting at age 40. If you have a strong family history of breast cancer you may need to start earlier. The bottom line is to make mammography part of your yearly wellness plan.

There is no way to make sense out of what happened in Aurora, Colorado; a mass killing and wounding of innocent people who were in a movie theater to watch a Batman movie by someone who is obviously disturbed and deranged. When something like this happens we try and find a lesson or some way to prevent similar problems in the future.

But, how can we do that? Do we stop going to the movies? Do we lock ourselves in our homes? Do we live in fear that when we go out for the evening something horrible could be right around the corner? My answer is, no.

The best way that I have found to deal with senseless tragedies such as this is to appreciate every moment that I have on this earth. I hug my husband and children as often as I can and tell them how much I love them. I laugh loud and I laugh often. I do my best to treat others with kindness and compassion with the hope that it will be contagious.

Exercising and eating healthy to be in the best shape possible is another way to live our best life. It is in living our best lives that we inspire others to do the same. If we lock ourselves away then those that thrive on making us afraid win. We cannot let this happen.

There have been many tragedies in the recent past. We focus on them for awhile and then the memories fade. Along with that, we start taking life for granted again. Maybe this time in honor of the victims and their families, we can continue to remember how precious life is and how important it is to live and cherish every moment.

In the interest of science and my own personal quest I have tried a variety of treatments that I have seen demonstrated on TV. They include laser hair removal, Pelleve, and Synergie. The big questions are: do they work? How uncomfortable are they? Are the results lasting?

Laser Hair Removal
It took six laser treatments to permanently remove the hair under my arms and on my legs. The reason that I decided to do it is that as I have gotten older and more far sighted it has been impossible to see where to shave. While going out and doing things, I have randomly encountered patches of hair on my legs and under my arms that I have missed in the shower (Very embarrassing!).

The treatments were somewhat painful but bearable. The therapist blows cold air while she lasers the hair follicles to make it feel less like a burning sensation. For me the armpit treatments were more uncomfortable than my legs. It was like getting brain freeze of the pits. Fortunately, it was quick.

Regardless of any discomfort, I highly recommend it. It worked. I no longer have to worry about shaving at all! I am thrilled.

Pelleve
This is a non-invasive skin tightening technique that uses radiofrequency waves that stimulate collagen to contract and thus the skin to tighten. The therapist recommended four treatments each one month apart and then yearly thereafter. I thought it would be helpful for those wrinkles that have popped up as I have gotten older especially those around my mouth.

The treatment is fairly pleasant. It takes about an hour. The therapist passes a radiofrequency probe over the face. It heats up pretty quickly. When it gets too hot they need to move it around faster. If it is pulled away abruptly there is a bit of an uncomfortable spark. So, it is important to have an experienced technician doing the treatment.

I went through the series a year ago and have to say that I notice a difference. The lines around my eyes and mouth have smoothed out somewhat. They aren’t completely gone but they are a lot better.

Synergie Cellulite Treatment
This is a treatment that uses vacuum massage with a combination of suction and pressure to removed fluid from fat cells. As a result, the skin smoothes out and the area tightens. I eat a healthy diet, exercise and have not been able to change the appearance of orange peel on my thighs. I was hoping that it would reduce my cellulite.

The treatment must be done twice weekly for 8 weeks and then monthly for maintenance. It takes about 45 minutes. The procedure is very pleasant. It is like a deep massage. I have almost finished all my treatments and I have to say, I have lost 2 inches around both my waist and thighs. I have also noticed a difference in the appearance of my legs. I still have cellulite but it is greatly reduced. My husband (who doesn’t even notice when I have a haircut) noticed the difference without my asking. That is probably the best endorsement.

So…..
Sometimes you wonder if any of the things that you see on TV actually work. I can tell you as an independent person, with no obligation to any of the companies that provide the treatment equipment (or to the technicians) that I liked them, and I would recommend all of them. The prices vary depending on where you live. Doing a package will reduce the cost.

I have some other treatments I am thinking of trying so stay tuned.