Women’s Health - Supporting Hormonal Balance through Diet

-By Aliyah N. A.

Intermittent Fasting for Beginners 

• What is it?

Intermittent fasting is a type of restrictive eating where an individual eats food during a set period of time and is fasting during the other time. There are different ways of intermittent fasting, but usually, the ratio is 16:8 (8 hours eating, 16 hours fasting). With this type of fast, the only things consumed during your fasting hours are water, black coffee, or herbal tea because these are low in calories. For other fasts, which may involve periods of fasting for 24 hrs or more, individuals may opt to consume up to 500 calories.

• Why intermittent fast?

Intermittent fasting affects all organs in the body, our physical functions, and our cognitive functions and is associated with many positive health outcomes. These include improved digestion, cardiovascular health, blood sugar, and weight.

Your body functions differently during periods of food consumption, vs. periods of fasting. This fluctuation between eating and fasting has a direct effect on your metabolic response, stress, damage from oxidative stress, and can even reduce inflammation within the body.

Intermittent fasting can have a positive impact on your overall health. These alone are some of the reasons to consider intermittent fasting.

Though there are many health benefits to intermittent fasting, there are also practical benefits too. Currently, our economic system is experiencing tremendous inflation. This inflation is affecting millions of Americans Nationwide. Prices for gas, food, products, and recreational retail are all rising. Intermittent fasting can help alleviate the economic burden of food retail by decreasing periods of food consumption. Doing this means there may not be a necessity to buy as many food and snacks because you’re able to avoid eating throughout the day or late at night. Restricting caloric intake by fasting also creates space for strategic planning around food consumption. Planning out meals and drinks for the week rather than spontaneous eating and food spending habits is a proven way to stick to a grocery budget and save money.

• Who should do it?

Intermittent fasting is generally safe for everyone. Those with underlying health concerns should engage in intermittent fasting with the guidance of a health professional to ensure safety.

Safety and Intermittent fasting

Do’s and Don’ts:

• Do

Start slow - if you are not used to intermittent fasting, or any type of fasting, it is best to gradually increase the duration of your fast. Starting with the 16:8, 14:10, or 12:12 fasting pattern is a great place to start. From here, once your body becomes accustomed to intermittent fasting, you can increase your fasting time to 24 hours or more.

Eat the right foods - Because your body will go without food for several hours, it is best to spend your eating hours consuming the foods that will help replenish and repair your body. Different people need different foods depending on their body composition. Speaking with a nutritionist can help determine the best meal plan for your unique body composition to achieve optimal health. Generally eating plenty of whole foods like fruits, vegetables, whole grains, and beans, is a good place to start. You should aim for 7-9 services of a variety of fruits and vegetables, and 3-4 servings of beans and whole grains every day. Stay hydrated by drinking at least half your body weight in ounces of water per day as well.

Monitor your levels - Keeping track of your body levels like blood pressure and blood sugar at home is a great way to get an idea of how your body is doing. Anytime you introduce a new diet, eating pattern, or lifestyle into your daily routine, this becomes especially important. Be sure to monitor your blood pressure, blood sugar, cholesterol, and hormone levels and speak with your doctor about any significant changes. It’s also good to monitor your energy levels, skin changes (like increased acne), and bathroom patterns as this also gives powerful insight into the health of your body

Be consistent - consistency is key anytime you want to get results so intermittent fasting for just a day or week won’t cut it. Try being consistent in your intermittent fasting for at least 4 months before deciding whether this type of eating is right for you.

Consult with a nutritionist or dietician -

Make other lifestyle changes

• Don’t

Fast for more than 24hrs without guidance or beginning - Fasting may not be the right choice for everyone, especially those with underlying health concerns like diabetes. Because of this, it’s always best to speak with both your doctor and nutritionist before starting an intermittent fast.

Eat junk then fast - failing to fuel your body with the right nutrients is detrimental to your health. Eating junk foods like white bread, french fries, fast foods, sugary snacks, chips, and salty/fatty meats fails to supply your body with adequate amounts of nutrients to function properly. Without a healthy body, there won’t be a healthy fast. Instead, opt to eliminate these foods from your diet while increasing your intake of whole foods.

Fast if you are ill - When we are ill, our body is working to fight off bacteria, viruses, and sometimes fungi. This takes a toll on your energy levels. Fasting while you are ill may not be the best idea. However, in some cases, a specified fasting plan created by a nutritionist may help eradicate certain illnesses. It is best to speak with a nutritionist before starting a fast while you are ill.

Rely solely on fasting for positive health outcomes -Though it will have a significant health impact, fasting alone is not enough to achieve life-changing health outcomes. Fasting is supplemental to exercise, healthy eating, stress management, and mental health. Together, these lead the path to optimal health.

Expect change overnight - remember, consistency is key. This means committing to long-term change and seeing results. If you fast for a week without seeing the results you want, keep going. Our bodies are amazing but change takes time. Significant changes within your body can sometimes take 4 months.

Resources:

Effects of Intermittent Fasting on Health, Aging, and Disease

Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin

Cardiovascular benefits of intermittent fasting

Questions or concerns on the topic? Please reach out to

theconciergepractice@gmail.com

-By Aliyah N. A.

We can’t talk about men’s reproductive health without mentioning the wonderful prostate gland. A healthy functioning prostate gland is responsible for producing fluid that helps to make up semen and is useful in transporting sperm during ejaculation. The prostate gland is located right below the bladder. It’s relatively small and about the size of a walnut when healthy. Commonly, the prostate gland may become enlarged, or develop into prostate cancer. These prostate issues, including prostate cancer, are on the rise among American adult men. In fact, the American Cancer Society predicts 268,490 new prostate cancer diagnoses in 2022. Other common issues related to prostate health include prostatitis (inflammation of the prostate) and benign prostatic hyperplasia (BPH).

Prostate-related issues like cancer and BPH don’t happen overnight. They usually start as mild to moderate symptoms like:

Weak urine stream

Frequent urination

Dripping after urination has stopped

Weak ejaculation, premature ejaculation

Lower back pain

Frequent kidney and/or bladder infections

Or more severe symptoms including:

Pain between rectum and scrotum

Pain, burning, and/or difficulty with starting/stopping urination

Blood in urine

If you’re experiencing symptoms, it’s important to be proactive with your health. Consider requesting an appointment with your primary care physician to establish an appropriate treatment plan.

Another way to be proactive in protecting prostate health is by establishing positive lifestyle habits. One of the easiest ways is by making specific dietary changes.

Because a leading cause in the development of prostate issues is related to hormonal imbalances among men, eating a balanced diet to promote the right production of hormones is ideal. Essential nutrients for prostate health include

Zinc

Manganese

Vitamin A

Vitamin C

Calcium

Magnesium

Vitamin E

These are all vitamins and minerals that can easily be consumed by eating a balanced diet without the need for extra supplementation. For instance, vitamin C is an antioxidant that is abundantly rich in fresh cantaloupe, berries, citrus fruits, and bell peppers. Zinc is found in red meat (like beef). However, consuming large amounts of red meat is associated with developing type 2 diabetes, heart disease, and sometimes colorectal cancer because of the high amounts of saturated fat, cholesterol, and sodium. Healthier options for zinc are nuts, seeds, lentils, and beans. These items have great amounts of zinc without the unhealthy fat, cholesterol, and sodium.

Herbs are known for their medicinal properties, and some of them are especially helpful for the prostate gland. These include

Nettle

Anti-inflammatory herbs like ginger, turmeric, and cat’s claw

Pumpkin seeds/oil

Echinacea

Juniper berries (urine discomfort)

There are also hormone-balancing herbs for men, like ginseng, maca, and ashwagandha. Herbs are available in a tea, tincture, or capsule. Check out our verified resource list for herbal supplements here.

Stress-related hormonal imbalances can wreak havoc on prostate health. Learning positive ways to manage stress like meditation, breathing techniques, and exercise help to alleviate symptoms of stress. When possible, eliminating stressful triggers will help too.

Not only is it beneficial to include powerful plant sources of nutrients, but it’s also important to avoid or strictly limit foods that are associated with poor prostate health.

Sugar

Fried foods

Meat

Alcohol

Vinegar

Dairy/soy (excess estrogen)

Junk foods (processed foods)

Knowing these top 7 lifestyle and dietary factors that contribute to the onset of new prostate diagnosis, and aggravate existing ones means you have the tools to begin making changes today.

When you’re used to living a certain way, making diet and lifestyle changes can seem challenging or even impossible. A nutritionist is someone who can help you make positive dietary changes, learn healthy recipes, and develop meal plans for you that promote prostate and overall health.

At The Concierge Practice, we offer convenient and top-quality family medicine and nutrition services to give you the best 1:1 support for balancing your health. Learn more about our services here or request an appointment to become a new patient with us.

Questions or concerns on the topic? Please reach out to

theconciergepractice@gmail.com

-By Aliyah N.A.

Our bodies are consistently working to filter toxins through a carefully designed natural detoxification process. This process involves several organs including the liver, kidneys, and even our skin. As we move through life, exposure to stress, environmental toxins, pesticides, and processed substances in our food begin to accumulate. Though our bodies do a great job at clearing out these harmful substances naturally, overconsumption of toxins can wreak havoc on our primary detox organs. This results in an inability of our body to filter toxins efficiently. From this, we begin to see symptoms including sluggish digestion, an increase in food sensitivities, worsening eyesight, low energy or chronic fatigue, poor mood, emotional dysregulation, diseases, acne, skin rashes, and chronic pain.

Fortunately, if you’re experiencing some of these, it doesn’t mean your natural detoxification system is broken, it just means it may need a tune-up or a little extra help. A carefully designed herbal detox combined with eating a cleansing diet and other holistic practices which encourage toxin release can do wonders for your body.

What is an herbal detox?

An herbal detox is a carefully blended mixture of herbs by an experienced health practitioner. Depending on the herbs in the blend, they can target specific organs. Usually, these organs include your liver, kidneys, colon/digestive tract, skin, and or lungs. Some herbal detoxes also help to purify your blood and cleanse your lymphatic system. Herbal detoxes can be taken in the form of teas, tinctures, or capsules.

How can an herbal detox help to rebalance my natural detoxification system?

During an herbal detox, herbs are taken in therapeutic doses for a period pre-determined by your health practitioner. The consistent intake of herbs means their healing properties are increased. Ways herbs can help balance your detoxification system include repairing damaged tissue repair, increasing bile production, improving circulation, inducing sweating, and expelling mucus. These are all important parts of an herbal detox treatment.

What result can I expect?

Of course, there are several factors that matter when it comes to the results of detoxification. This includes body composition, level of toxins, and the amount of commitment. Still, some of the benefits you may experience from detoxification are:

Improved skin (acne, rashes, eczema, etc.)

Better brain function/mental clarity

Healthier digestion

Increase in overall energy

Decrease in chronic pain and inflammation

What can I do daily to help reduce toxic buildup?

Detoxification isn’t just a one-time fix. Your body works every day to eliminate toxins that accumulate in your system from the environment. Because of this, detoxification is a lifestyle change that requires daily maintenance. Does this mean that an extensive herbal detox and diet are needed every day? No. However, simple dietary and lifestyle changes can work to keep your system balanced

5 Healthy daily detox practices to adopt in your lifestyle

CRUCIFEROUS VEGETABLES - cruciferous vegetables increase bile production naturally. This is great for both your liver and digestive system. Cruciferous vegetables include foods like broccoli, Brussel sprouts, and cauliflower.

HERBS - ginger, turmeric, and dandelion are just some of the bitter herbs which help to regulate digestion and stimulate liver function. Try adding some to salad, soups, or enjoying it as an herbal tea.

WATER - at minimum, drinking half your body weight in water is a recommended practice to provide your body with the right amount of liquid it needs to function properly. If this sounds like a daunting task, gradually increase the amount of water you consume over time

EXERCISE - at least 45 minutes of daily exercise encourages detoxification through sweating. Exercises also encourage blood circulation and oxygen intake. Try working out in the sun for an added health boost

CUT OUT PROCESSED, FATTY AND SUGARY FOODS - These foods are associated with high levels of toxins that can raise blood pressure, blood sugar, inflammation, and cholesterol. Consuming these foods, even in moderation, can compromise your natural detoxification system.

MANAGE STRESS - elevated stress levels cause an imbalance within your central nervous system and hormones. Even chronic low-grade stress can cause your system to get out of balance. Try some healthy alternative ways for managing stress like deep breathing, journaling, stretching to release tension, or talking out problems with a loved one.

What other ways are there to detox?

Herbal detoxes and dietary cleansing aren’t the only ways of detoxification. There are raw food fasts, liquid fasts, and specific holistic practices like yin yoga to help identify and release stuck emotions. In all, detoxification isn’t limited to what you eat and drink. It also includes how you feel, what you watch, what you listen to, and the products you use for your hair, skin, and body.

Questions or concerns on the topic? Please reach out to

theconciergepractice@gmail.com

-By Dr. Audrea Vaughan, DO, MPH, MSc

Early in my career, had anyone told me that the world as we know it was going to change and people would be required to wear masks, social distance, and practice staying home; I would have reflexively laughed and considered the thought so foolish. I knew no one at that time, that had lived through a pandemic so the thought of a life that way was beyond farfetched. Yet it was in late 2019, that we all got a reality check. The novel coronavirus, SARS-CoV-2 that would lead to COVID-19 (coronavirus disease 2019, from this point forward, referred to as COVID), was identified for the first time in humans and would spread rapidly across the globe causing great devastation.

It has now been over two years since the onset of the COVID pandemic. The infection’s unpredictable course and known disruptive effect on our lungs, heart, kidney, liver, and brain have, to date, impacted over 500 million lives worldwide. COVID has caused over 6 million deaths since its emergence. One million of these deaths occured right here in the United States, according to the CDC. At the height of this pandemic’s wrath, that would have been 11 deaths every second! During the crisis, practicing primarily as a hospitalist, a physician dedicated to caring for patients hospitalized with acute illness, I very quickly learned I was more prepared for the unknown than I thought.

Contrary to a politically motivated agenda, there is no denying the benefits that social distancing, mask-wearing, and hand hygiene have played to quell the threat of contracting SARS-CoV-2. In fact, these practices have reduced the transmission of other droplet communicable diseases, such as influenza, during the past two years. The historical benefits of vaccinations in helping to overcome a pandemic and reach herd immunity are very well known too. Herd immunity occurs when a large portion of a community becomes immune to a specific disease, making the spread of said disease from person to person unlikely, thereby creating protection for the community as a whole. This can be achieved by contracting the disease and developing natural immunity and/or more impactful is through systematic vaccination initiatives. If one becomes vaccinated against a virus they create a stronger, more predictable immune response to the same disease. Health care officials estimate that we need at least 80-85% of the population to be immunized to reach herd immunity. Currently, the CDC projects that 66% of the US population is fully vaccinated against SARS-CoV-2.

Though new COVID cases are on a decline, history tells us that we may not be out of the storm just yet. We continue to experience new cases of infection and though the acute presentation is a patient far less symptomatic than we saw at the onset of this virus, it cannot be understated that people are still vulnerable to the effects of this disease. And to add, the long-term effects of this virus are yet fully known or well-publicized. I suspect the ripples in our physical, mental, and financial health will be felt for quite some time.

So where do we go from here? It is easy to jump on the bandwagon and think that COVID is gone and we no longer need to protect ourselves and our loved ones. The desire to forget the pain, suffering, fears, and losses associated with the pandemic and get back to normal living is strong and often unbearable. But the truth is that life will never return to what we once knew. Our “new norm” needs to take into consideration that this virus and others similarly can still wreak devastation in our communities. We need to remain proactive and vigilant in protecting ourselves and vulnerable persons whether that means wearing your mask in crowded environments where the risk of droplet transmission is high or simply practicing good hand hygiene. Get vaccinated if you have not already done so and encourage others to do the same so we can reach herd immunity. Seek routine health checks with your primary care provider to stay as healthy as we can. Resume confidence in our health officials and providers who have been very well trained to embrace these health concerns and protect and serve you and our communities.

Questions or concerns on the topic? Please reach out to

theconciergepractice@gmail.com