Yoga and Self-Awareness

By Corrie Falcon, Life Balance Coach

There are many commonly known benefits of the yoga practice. According to the American Council on Exercise (ACE), a yoga asana practice (physical postures) can improve range of motion, core muscular strength, balance, coordination, and prevent injuries. Yoga is also known to alleviate symptoms of specific health conditions such as back pain, asthma, depression, constipation, high blood pressure, weight loss, and arthritis to name a few. On a deeper level, yoga improves health and prevents illness and injury by increasing self-awareness of the body, mind, and spirit.

The original Sanskrit word Yog means “union.” Practicing yoga creates a union of the body, mind, and spirit, and deepens awareness of all three. On a physical level, a yoga practice helps one pay closer attention to standing and seated postures, walking and any other physical movements. Instead of moving through life mechanically, yoga practitioners are able to slow down and check into their body. In any given pose, a practitioner may be focusing on lengthening and shortening, pulling and pushing, engaging and softening, all while keeping a calm, even breath. Paying such close attention to physical details and movements forces the practitioner to have a deep bodily awareness that few fitness regimes parallel.

On a psychological level, practicing yoga increases self awareness by learning to observe and control thoughts and emotions. This control helps to elicit the relaxation response. Pranayama (yogic breathing) and meditation are exercises used to relax and clear the mind. As stress is considered “America’s #1 health problem” (American Institute on Stress), learning how to manage and control stress levels will lead to a calmer, healthier life.

On a spiritual level, yoga helps to increase awareness by allowing the practitioner to connect to feelings of life purpose, inner peace, and contentment. These peaceful feelings of self are vital for a healthy life and making positive choices. For example, everyday we are faced with several choices—what to eat, drink, how to work, sleep, and generally care for ourselves. A person who is more connected to their inner peace and spirit will make choices that will benefit their whole self—body, mind, and spirit.

Practicing yoga is an easy way to increase awareness on a physical, psychological, and spiritual level; an essential tool for preventing illness, injury, and generally staying healthy and happy for life.

What's New in Nutrition?

By Alecia Routt, Registered Dietitian

Researchers are continually discovering new phytochemicals and the many benefits they provide, such as:

• Superior antioxidant protection
• Lowered cancer risk
• Lowered heart disease risk

Phytochemicals are natural compounds found in plants. The best sources are:

• Fruits
• Vegetables
• Whole grains
• Legumes
• Green tea
• Cocoa
• Red wine
• Nuts
• Herbs and spices

Can I take a supplement?

It is now widely believed that the actions of the plant compounds do not appear to have consistent preventative effects when they are isolated and removed from the whole food. It may be the additive synergistic effects of phytochemicals in the whole foods that are responsible for the benefits of disease prevention and health.

Powerful pairings:

Some foods when eaten in combination surpass benefits seen with individual foods. For example, a study published in Cancer Research earlier this year focused on the tomato/broccoli combination and their anti-cancer benefits. “When tomatoes and broccoli are eaten together we see an additive effect. We think it’s because different bioactive compounds in each food work on different anti-cancer pathways,” said lead researcher Jon Erdman from the University of Illinois.

Researchers at Cornell University found that cranberries had the strongest phytochemical activity of 11 fruits studied, although the antioxidant activity of cranberry and apple together was much higher than the separate measurements for the fruits.

Extra tips to maximize phytochemical intake:

• Choose fruits and vegetables in season. A good way of doing this is to check out our local farmers markets.
• Eat fresh produce as soon as possible. The nutrient content decreases the longer items are stored.
• Leave edible peels on. The peels contain fiber and protective plant chemicals.
• Use extra-virgin olive oil when cooking vegetables at low heat (Extra-virgin varieties contain the highest levels of the protective plant compounds; store it away from the light and heat.)
• Combine foods with herbs and spices to boost flavor& phytochemical intake (e.g., soy-curry combinations; whole grains with cinnamon & cloves).
• Lightly steam vs. boiling vegetables to retain beneficial nutrients.

Vitamin D – the New Super-Vitamin

By Matt Hom, MD

“Sticks and stones may break our bones, but words will break our hearts” – Robert Fulgum

It is well established that vitamin D plays a vital role in strengthening your bones.  Recent evidence now suggests that not only does it reduce your risk for osteoporosis, but also overall and cardiovascular mortality.   In addition, research suggests that getting enough vitamin D may prevent cancer and delay onset of osteoarthritis.

In a recent study involving 3200 men and women who underwent coronary angiography (mean age, 62 years), 65% had serum vitamin D levels below normal range.  After >5 years, those with the lowest vitamin D levels had a 2.5-fold greater risk of death even after adjusting for risk factors associated with death.  “This study suggests that vitamin D levels impact overall health status,” said Matt Hom, MD, founder and medical director of Rejuve MedSpa & Wellness in La Jolla, California.

In this study, even the patients without heart disease had an increased risk of death if they had low vitamin D levels.  Mechanisms thought to affect cardiovascular mortality may be related to the body’s handling of oxidative stress and cell adhesion that leads to atherosclerosis.

In a separate study, high serum vitamin D levels in women were associated with a decrease in DNA shortening (or telomere shortening).  Telomeres are end DNA pieces that protect the DNA from damage.  This phenomenon is associated with age-related conditions like cardiovascular disease.

One theory postulates that vitamin D decreases immune aging and cancer by keeping proofreader genes functioning optimally.  The main proofreader gene, P53, is thought to help prevent cancer by regulating genes called oncogenes that can cause cancers when mutated.

Moreover, vitamin D appears to protect the body from osteoarthritis.  Studies found that people with the highest levels of vitamin D stores had less joint deterioration and fewer painful bone spurs.

Production of active vitamin D is a multi-step process.  Certain foods such as fatty fishes – tuna, salmon, sardines, herring, and mackerel – contains vitamin D in a form that the body metabolizes.  Most vitamin D, however, is obtained through the sun.  The sun’s rays are needed to convert cholesterol precursors in the skin into a form that can be used by the body.  Finally, the liver and kidneys convert a vitamin D precursor molecule to an active form called vitamin D3.  Some health professionals recommend a minimum of 10 to 20 minutes of sunlight a day.

Most Americans do not get enough vitamin D.  Some evidence suggests that even the proper amount of sun does not guarantee adequate vitamin D levels.  Getting enough vitamin D via supplements and additives (such as foods with milk and most breakfast cereals) is imperative for overall health and wellness.

To learn more about how you can improve your health with vitamin D through our wellness programs, contact Rejuve MedSpa & Wellness and request a complimentary visit with our physician.

Rejuve MedSpa & Wellness is located in beautiful La Jolla, California, just blocks away from world-famous beaches.  Our clinic offers highly-personalized, holistic wellness programs that combine the best of Eastern and Western medicine to help you achieve your health goals.  In addition, we offer medical spa services to meet your needs from relaxing massages to rejuvenating non-invasive cosmetics.  Rejuve – where beauty is more than skin deep.

Understanding Sun Damage

By Jennifer Babayan

Sun damage is becoming more and more prevalent and it is important to understand how it is caused, prevented and treated so that we can protect ourselves. There are many misconceptions about the negative effects of the sun and there are also many options to consider when preventing and treating it. Taking care of our skin is a necessity, and we need to be proactive about it.

Why is it so important?

The skin is the largest organ we have and its primary function is to protect the underlying tissues and structures. Without our skin we would be unable to regulate temperature control or to have a sense of touch. Although it is a resilient organ, it is certainly not indestructible. It is entirely up to us to keep our skin healthy and in good working order.

What is so damaging about the sun?

The sun produces our natural light and heating so we should appreciate it. Unfortunately, it also emits harmful Ultraviolet Radiation. The two most damaging types of radiation are UVA and UVB rays. UVA rays are ultraviolet rays that are not absorbed by our Earth’s ozone layer and can be very harmful to us. UVB rays are slightly smaller in bandwidth and can be absorbed by our atmosphere. Although they are partially absorbed by the Earth’s ozone layer, they are strong enough to still reach us and damage our cells. These rays are particularly effective in damaging DNA and causing severe skin cancers. Another thing to consider, is that our ozone layer (Earth’s protective field) is depleting and more damaging radiation is making its way down to us.

What kind of damage can the sun cause?

The damage that is done to our bodies is often seen later in life and appears as dark spots, skin cancer, and cataracts. The most threatening of these damages is of course, cancer. Melanoma is the most serious form and is also one of the fastest growing types of cancer. Basal cell carcinomas and Squamous cell carcinomas are other forms of cancer that often appear as growths or red, scaly patches. Damage to our eyes appears as Cataracts and can lead to blindness if not treated. They are a loss of transparency to the lens in our eye that clouds our vision. There are also non-malignant types of damage that create dark spots and skin growths. These damages are commonly called Actinic Keratoses and Liver Spots. Another thing to consider is that Scientists have found that overexposure to UV radiation can suppress proper functioning of the body’s immune system and deplete the skin’s natural defenses.

Does tanning or darker skin protect me?

Tanning is not a smart way to protect the skin, and all skin colors are prone to sun damage. A suntan is technically damaged skin that has produced extra color in order to prevent further injury. However, that extra color can only do so much and should not be considered an appropriate form of protection. Therefore, darker skin types also need protection. Although they do not burn as easily, they are still at risk for damage and skin cancer, as well as premature aging caused by the sun. The American Academy of Dermatology recommends the use of broad-spectrum UV protection for everyone, regardless of skin color.

Common Myths

One of the common misconceptions is that sunscreen can cause a Vitamin D deficiency. Vitamin D is a naturally occurring substance that our body produces, and there are currently no studies that have shown this to be true. If you are concerned about a deficiency of Vitamin D, you can easily obtain nutritional supplements. Another misconception is that in cloudy or stormy weather, we don’t need to worry about the sun. According to Skincancer.org, up to 40% of the sun’s UV rays reach the earth on a completely cloudy day. Finally, the excuse that due to childhood exposure, it is too late to do anything to prevent further damage. Also according to Skincancer.org, a recent multi-center study showed that we get less than 25% of our total sun exposure by age 18. This means, that in our adult life, we receive 75% of the sun damage done to our skin!

What is SPF?

SPF is the acronym for Sun Protection Factor. The number of an SPF is determined by dividing the amount of light that induces redness in unprotected skin. For example, a sunscreen with an SPF of 15 will delay the onset of sunburn in a person who otherwise burn in 10 minutes to burn in 150 minutes. Therefore, that person can stay out in the sun 15 times longer than they could without protection. Since it is difficult to know how long we take to burn without protection, it is best to get a product with a high SPF.

So what is the best way to protect my skin?

A combination of sunscreens and protective clothing is the most effective form of sun protection. There are many choices in the types of sunscreen you can choose. Sunscreens consist of both chemicals and physical blockers. Chemicals are effective by absorbing the harmful UV rays before they reach your skin. Often chemical sunscreens contain a combination of ingredients because there is no single chemical that can absorb the radiation of the entire UV spectrum. Physical blockers come in the form of Titanium Dioxide and Zinc Oxide. These blockers reflect or scatter the UV radiation away from the skin. When using a physical sun block, be sure that it contains at least 6% of one or both of these blockers. Physical sun blocks are safe for almost all skin types and are recommended for those with sensitive skin or for post-procedural patients. The blocking agents I’ve mentioned also contain anti-inflammatory and healing properties.

What can I do to treat the damage I’ve already done?

Depending on the type of damage you’re concerned with, there are many options. If you are concerned with growths or oddly shaped patches, it is best to consult a physician. For premature aging and dark spots, you can visit your Esthetician or Skin Care Specialist for help. Chemical peels and treatment creams are an effective but gradual way to treat these conditions. There are also laser treatments such as IPL/Photorejuvenation and PDT that can aid in the lightening and shedding of these damages. Chemical peels that treat sun damage usually contain Glycolic Acid, Kojic Acid, Lactic Acid or some combination of acids. Peels are usually recommended in a series of treatments and as with all treatments, require a conscious at home skin care regimen. Laser treatments are more aggressive and excellent for more severe damage, but also require a series of treatments.

Motivation and The “Alarm Challenge”

By Corrie Falcon, Life Balance Coach

Do you ever have those days when the alarm goes off for your early morning workout and you think of every reason in the world of why you REALLY don’t need to go to the gym?  At the time, it always seems much more sensible to cuddle under the covers and get that extra hour of sleep.  The problem is that you know the exercise is good for you, and that you'll feel better for doing it. The night before when you set your alarm, you had all the best intentions.  However, when that buzzer goes off for any of us, those great intentions evaporate.  My experience as both an elite athlete and life coach suggests these common motivational challenges can be overcome.

In my fifteen-year competitive swimming career, my success as a U.S. National Champion was largely dependent upon conquering this “alarm challenge.”  The thought of plunging into a cold pool was never enticing when I was snuggled under those warm covers.   But because swimming at the elite level requires a pre-dawn wake-up for morning workouts five days a week, I had to invent a method to pry myself from sleepy comfort and into the frigid pool.  What I devised was simple and can work for anyone.

Trick yourself and break up the process.

I realised that when you are half asleep, it is far too easy to make up crazy--yet convincing--excuses to skip training. So when the alarm went off, I simply focused on getting out of bed for some toast.  That step was a tad more appealing than the thought of the far-off frigid pool.  I would tell myself eating toast was all I had to do.  Once I had escaped the seductive clutches of my blankets, I could re-evaluate my decision to train or get back into bed.  Far more often than not, once I had broken the spell of the cuddly covers, I would not get back in.  Then, on my way to training, I would focus on the pleasures of stretching and the pre-training hot tub session.  After the hot tub, I would tell myself I simply had to jump in the water and get through the warm-up sets which by that point were never too difficult.  In no time, I was actually enjoying myself in a challenging session.  Breaking routines into baby steps like these will get you out of bed, and on the way to work out before you know it.

Accountability to a partner is another effective motivational technique, and a favorite one for professional Iron man triathlete, Hillary Biscay.  She says that making plans to train with a partner helps to ensure that she accomplishes a scheduled training session.  For example, if she plans a run with a training partner, then there is no way she is going to leave that friend on the street corner waiting for her to go running at 6 a.m.  Plus what a great way to catch-up on the gossip!

Life coaching's principles emphasise the importance of choosing a form of exercise that you enjoy.  Just knowing that exercise is good for you is often not enough to spur you to action.  Try exploring forms of exercise that you hadn't previously considered.  If going to the gym at 6 a.m. has never been fun and never will be, try salsa dancing or tai chi--find something that excites you.

Beyond finding the right exercise, you need the right frame of mind.  Exercise is not a chore; it's a way of life and of honouring your mind, body, and spirit.  In order to stay motivated in your exercise routine, you must value yourself and realize that you deserve this basic form of self-care.  Is twenty minutes of daily movement as important as brushing your teeth?  For most of us, regardless of where we are and what is happening in our lives, we find a way to brush our teeth daily.  How can we value ourselves enough to make daily movement and exercise as much of a priority as brushing our teeth?  Below I have listed some suggested fieldwork to practice with.  Sample these techniques to see which on helps you overcome the alarm challenge.

Fieldwork:

• Brainstorm three new forms of exercise you've never tried and always wanted to.  Try one of them before the end of the month.  Idea bank:  Water aerobics, hip-hop dancing, gardening, yoga, hiking, cycling, kayaking, volleyball, martial arts, tennis, body surfing, dog walking, Pilates, belly dancing, tap dancing, and horse back riding.
• Find a training buddy; ask them to commit to at least one day a week for a workout.
• Think about exercise as something you deserve because you value your body.  What is one way you can put it into your daily self-care routine?
• Think of a motivational affirmation that puts you into the right mind frame.  Say it at 6 a.m. when you feel less motivated.  Perhaps something like: "I honour my mind, body, and spirit" or "I deserve to take excellent care of myself."

Bottled Water – Hype or Health?

By Matt Hom, MD

Water – that substance from which all life springs – has become a preeminent drink industry product. The bottled water industry is now a multi-billion dollar market second only to soda pop. Bottled water is stocked everywhere from supermarkets, convenience stores, vending machines, to spas and recreational sports venues. Water giants named Evian, Perrier, Aquafina, Dassani, Arrowhead, and even one called Trump Ice tout the latest killer drink that amazingly has no calories, is safe, healthy, and tastes great. Look on the bottled water labels: water comes from the melting snow of the Rockies or natural springs. Sounds irresistible, doesn’t it?

But does the evidence match the hype? The NRDC (Natural Resources Defense Council) performed a 4 year review of 1000 bottles of water and safety standards that govern the bottled water industry. The findings were as follows:

1. Bottled water is not any cleaner or safer than water from tap
2. ¼ of bottled water is simply tap water sometimes further treated
3. ¼ of brands tested contained more than one chemical contaminant above state health limits

Locally, I reviewed the water testing performed by the City of San Diego Water Department and found that the tap water in San Diego met all local, state, and federal water safety standards for the past 100 years. In addition, the water contains no lead, and contains natural fluoride absent in bottled water that protects your teeth.

On a federal level, the EPA (Environmental Protection Agency) monitors 80 contaminants to ensure that your tap water is safe, including: microbes, radionuclides, inorganics (lead, arsenic, fluoride), volatile organics, synthetic organics, disinfectants, disinfection byproducts, and MTBE (fuel additive).

Finally, numerous non-scientific taste tests across the nation demonstrate that the average American cannot consistently distinguish between bottled and tap water.

My findings suggest that we should not believe the bottled water industry hype because bottled water is no healthier, safer, or tastier than tap water.

Bottled water may be fashionable and may have no calories, but is also bad for the environment. A bottle of water is shipped on average hundreds of miles to its final destination, requiring the consumption of fossil fuels. Morover, only one-half of the recyclable bottles are actually recycled. Americans willingly consume 5 billion gallons of bottled water annually and pays more for a gallon of water than for gasoline. One must ponder if our nation has its priorities straight?

For now, I am going to continue drinking my tap water because water is water. And with the money I’m saving? Maybe I should consider purchasing stock in Evian.

4-2-0 Rule for Eating Meat

By Matt Hom, MD

Thanksgiving and the Holiday season is a time to count our blessings over the dinner table. For most of us, we indulge in spectacular meals fit for a king or queen, with food to spare for the fridge.

Meat of every cut and type, of course, is the heart of the meal. But it wasn’t always like this. Until recently in our nation’s history, meat was a delicacy seen only on the most special of occasions rather than a staple food seen daily. Indeed, the majority of people on earth meet their protein requirements from non-animal sources such as beans, legumes, and grains.

The obvious questions to ask then are: do we need to eat meat? Are we built to eat meat? Is meat healthy for our bodies? Here are a few pearls for you to take home and ponder over the dinner table:

1. Humans are omnivores which means that our bodies are built to consume a variety of foods, including meats
2. Some meats are healthier than others.
3. An easy way to recall which meats are healthier is to remember what I call the 4-2-0 Rule; with a few exceptions, eating a four-legged animal (i.e. cow) is not as healthy as a two-legged animal (bird), which is not as healthy as eating a no-legged animal (fish)
4. Eating no animal meat at all is the best for your health and longevity by reducing your cardiovascular risk and cancer risk
5. It’s fine to indulge occasionally in the bovine, bird, or sushi, but keep it in moderation, and stick to the healthier meats. For example, the turkey that we eat is leaner and healthier for you than chicken.
6. There are exceptions to the rule, of course. When it comes to your health, grass-fed cows are healthier than corn-fed cows, free-range chickens are preferable to cooped chickens, and wild fish is better than farmed fish.

Count your blessings this holiday season, count the legs of the meat that you’re eating, and remember the 4-2-0 Rule.

Your Health and Global Warming

By Matt Hom, MD

What does your health and global warming have in common?

It turns out a lot. The key to understanding this connection is found in Omnivore’s Dilemma, a book that takes a hard look at what happens to farm animals from birth to dinner table. It emphasizes how fossil fuels, thought to contribute to global warming, have become the driving force in industrialized farming.

Take raising a cow, for instance, a shining example of American farming efficiency. Cows eat a lot. The fertilizer used to grow the corn for the livestock feed comes from guess what? Petroleum.

Take a second to think about how much oil is needed to raise and fully deliver a fully-grown cow. Got your number? 275 gallons! That’s just the front end of things.

Another environmental concern is that cows expel and their manure produces large amounts of methane, thought to be a major greenhouse gas. The release of methane on the back side of things may relieve a bad stomach ache, but exacerbates the global warming problem.

Taken as a whole, the fossil fuel problem in modern farming is acute. The United Nations Food and Agriculture Organization reports that the global meat economy is responsible for 18 percent of the world’s greenhouse gas emissions.

Similar concepts can be applied to other areas of farming also.

How is our health affected by industrialized farming? Eating corn-fed cows directly affect your own health by increasing your risk for heart disease and obesity-related illnesses such as diabetes and hypertension because you are eating large amounts of saturated fat that clogs your arteries.

In addition, the fat and processed ingredients often combined with beef products causes your body’s DNA to breakdown prematurely, raising your risk for colon cancer and causing you to age needlessly.

Those cows are so sick from eating corn feed instead of grass like they’re supposed to that they have to injected with antibiotics just to remain healthy. The indiscriminate use of antibiotics in our food chain is one reason why we are now dealing with an epidemic of multi-drug resistant infections in hospitals and communities.

It stands to reason that the problems of global warming and poor health have a common denominator…industrialized farming.

It also means that we can find common solutions. What can we do to fight illness and global warming simultaneously?

1. Minimize consumption of beef and other meats
2. Eat more fruits and vegetables to stay healthy
3. Buy locally-grown, organic, pesticide-free and fertilizer-free fruits and vegetables. It’s healthier for you and saves gas by reducing transportation.
4. Walk or bike instead of driving. People who exercise 30 minutes a days live on average 2 years longer and with far less disability, reduce their risk of obesity, and cut down on carbon dioxide emissions, the chief greenhouse gas.

The next time your eat that hamburger, think not only about whether you want it medium-rare, but also in terms of your own health, and the health of the planet on which we all live.

For more information about how we can help you with your diet and nutrition, please contact our office at 858-456-0008.

Rejúve MedSpa & Wellness is a holistic medical clinic dedicated to beauty and health. We are a local leader in developing wellness programs for clients by combining Eastern/Western medical philosophy and exciting cosmetic skin treatments that optimizes your health and minimizes illnesses.