Rejuvalife Vitality Institute
Beverly Hills CA

Sleep and your health!

One of the leading health problems today is sleep deprivation effects. On average, we sleep 2 hours less than 100 years ago, and we are just not designed to function like that. In our over stimulated and time poor world, we tend to cut out sleep time to carry out other tasks.

Inadequate sleep can show up in many ways you might not think of, like weakened immune system, impaired thinking abilities, and increased stress levels. Some people may be fine on 5 hours of sleep but most of us need at least 6-8 hours every day.

When we party all night, or stay up with a sick child, we expect to feel at least a bit awful the next day. We know that if we need to drive a long way or do a task requiring major accuracy and focus that staying up late isn’t a good idea. What we don’t usually consider though is the cumulative effect of that 2 hours less a night. Chronic sleep deprivation builds up a major sleep debt your body can’t continue to pay.

The Stress / Sleep Deprivation Merry go round

Excess cortisol from chronic stress lowers our ability to sleep deeply. Inadequate quality sleep then increases cortisol making it increasingly difficult to deal with stress

Sleep Deprivation Effects and Risks

While one of the most obvious sleep deprivation effects is fatigue, it can more commonly affect your metabolism, resulting in weight gain. Other consequences include increasing the risk of diabetes, and hypertension. Because our immune system needs deep slow wave sleep when we don’t get enough, we may be more likely to get sick. Inadequate rest can harm our health, career, relationships and overall well-being.

Obesity and weight gain

The hormones Leptin and Grehlin control appetite and weight gain and loss. Leptin signals that we are full, while Grehlin increases appetite. Sleep deprivation cause overall levels of Grehlin to increase along with appetite, especially for refined carbohydrates. Levels of Leptin decrease, so we don’t feel satisfied after eating either.

One of the most dastardly sleep deprivation effects is the increase in cortisol (stress hormone) which reduces muscle mass. Losing muscle mass is your worst weight loss nightmare because metabolism slows down.

Depression

Fatigue and hormonal disruption can lead to feeling sad, losing interest in activities you used to enjoy and pulling away from other people.

Anxiety

Sleep deprivation can trigger fears and even panic attacks.

Coronary heart disease and hypertension

Excess cortisol and insulin have devastating effects on blood triglycerides.

Type 2 Diabetes and Insulin Resistance

Increased cortisol (stress to body from not sleeping) goes hand in hand with increased insulin, increasing the risk of type 2 diabetes and its increased health risks.

Memory

The hippocampus enables us to store and organize memories – essential for retaining new information. Excess cortisol from stress and insufficient sleep interferes with this process. The hippocampus can actually shrink. Fatigue also interferes with our short-term memory by reducing the number of information chunks we can deal with.

Cognitive performance and alertness

Without enough sleep, we are not able to think properly and our brain reacts to any issue slowly. Our brains have to work harder to make up for a general lack of alertness. By reducing the brain’s ability to link events and actions with emotion, lack of sleep can bring on an array of psychiatric conditions including psychosis and memory loss. Mental fatigue leads to poor decision making and impaired problem-solving skills. Your relationships and performance at work can suffer as a result.

Accidents

Drowsiness can make you more accident-prone. Physical fatigue will make your response times slower – dangerous while you’re driving a vehicle or operating machinery.

Immune function and overall health

Sleep deprivation and associated elevated cortisol suppresses our immune system and can kill off thymus cells (protect against viruses and tumor cells). We catch cold bugs and flu more easily and open ourselves up to other health risks.

Premature Aging

One study found that sleeping less than 4 hours per night was associated with a 2.8 times higher rate of mortality for men and a 1.5 times higher rate for women. Making length of sleep time a better predictor of mortality than smoking, cardiac disease, or hypertension. We produce HGH (growth hormone that keeps us youthful) in deep sleep stages. If we don’t get quality sleep, we don’t make HGH.

So with that in mind, get some sleep. It’s good for you!

10 amazing foods you should eat!

There are more than 10 amazing foods, however this particular list below provides foods that may help to prevent disease such as diabetes, heart disease and osteoporosis. Healthy weight loss or weight maintenance can be achieved by eating these foods. Super foods are jam-packed with health promoting nutrients!

1. Dark Green Vegetables such as Spinach, Broccoli and Kale
These foods are packed full of nutrition. Green vegetables contain phytochemicals, which are suggested to assist in the prevention of cancer and boost your immune system. Green veggies are packed with vitamins A, C, and K, folate, potassium, magnesium and iron. Eat these vegetables raw, steamed, stir-fried, roasted or grilled.

2. Legumes and Lentils
Beans are low in fat (except for soybeans), calories, and sodium, but high in complex carbohydrates and dietary fiber, and they offer modest amounts of essential fatty acids—mostly Omega-6s. They are also an excellent source of protein. Legumes and lentils offer ample fiber (one cup of cooked beans can provide as much as 15 grams of dietary fiber, more than half the recommended “daily value” of 25 grams and are released into the bloodstream slowly, providing energy and fullness for a sustained period. Beans can be added to salads, pureed and served as a dip or added to soup and chili.

3. Nuts and Seeds
Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy Omega-3 fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts is portion control. A closed fist handful is approximately 100 calories. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They also make a delicious snack on their own.

4. Berries
Strawberries, blueberries, raspberries, cranberries: You name it, they’ve got it. These colorful fruits are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Blueberries lead the pack because they are among the best source of antioxidants. Most of these berries are available fresh, frozen or dried and can add flavor and nutrition to salads, cereals, baked goods and yogurt.

5. Wild Salmon
Salmon and other cold-water fish (e.g. tuna, mackerel and halibut) contain oils that are rich in Omega-3. This “good fat” will protect your arteries against plaque buildup and is effective in lowering the “bad” cholesterol. Omega 3’s have also been suggested to assist with brain function and reduced inflammation in people with arthritis.

6. Sweet Potatoes or Yams
A healthier alternative to the white potato, yams are filled with carotenes that may help with the prevention of some cancers and reduce the risk of heart disease. They’re also loaded with vitamin C, potassium, and fiber. Sweet potatoes make a great side dish or fully loaded with the works. Baked, boiled, mashed or roasted, they’re all nutritious and delicious.

7. Quinoa
Quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. This super grain seed contains more protein than most cereal grains and is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. This gluten-free grain also receives recognition for being low in saturated fat. Quinoa is as easy to prepare and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley.

8. Cinnamon
Studies are investigating its role in lowering blood sugar in people with type 2 diabetes, most likely due to the insulin-like effects of its polyphenols (natural substances found in plants). It’s still too early to know if cinnamon can help curb blood sugars, but with studies suggesting its effects can be seen with a daily dose of just half a teaspoon it’s worth keeping this spice in mind when reaching into the spice cabinet. Sprinkle cinnamon on toast, add to oatmeal or use in desserts.

9. Canola and Olive Oil
Cooking with heart healthy oils is the way to go. Olive oil is an excellent source of monounsaturated fats and canola oil high in Omega-3 fats – both suggested to assist in the prevention of heart disease. A small amount goes a long way in keeping you healthy. Make your own salad dressing with canola or olive oil. Add balsamic, rice wine or other vinegars. Flavor with lemon juice, dry or Dijon mustard, garlic and herbs.

10. Soy
Research shows that soy contains plant substances called isoflavones that help to protect against heart disease, cancer and osteoporosis. This bean is an excellent source of protein and contains little to no cholesterol or saturated fat. It’s a great meatless option to add to your meals. Add tofu cubes to soups and casseroles. Enjoy a handful of roasted soy nuts. Sip a smoothie made with vanilla soy beverage.

Weight Loss May Add Years to Your Appearance

Sometimes, skinny isn’t all it’s cracked up to be. Often times for those 40 and above, losing too much weight in the face can actually add years to your appearance! Think sunken eyes, droopy skin and large dark circles under your eyes. And the number one effect, emaciated cheeks! According to New Beauty Magazine:

When weight is lost from face, the cheeks are almost always affected. In order for the cheeks to have definition and be prominent, they need fat. A lack of fat makes them look gaunt and sunken. Furthermore, as fat is lost near the cheeks, it causes deep folds between the nose and mouth.

But don’t jump on the pizza train just yet, there are ways to reverse the effects of too much weight loss on the face. Volume loss can be corrected non-surgically with injectables, fillers, collagen stimulators and other non surgical procedures such as fat transfer.

VIA

California Study: Are Kids Getting Fatter?

A new Kaiser Permanente survey shows that 7% of boys and 5% of girls are packing on the pounds here in California as early as grade school!

According to the study leader, Corinna Koebnick, a nutritionist and research scientist for Kaiser in Pasadena, “A 10-year-old boy is supposed to weigh around 70 pounds, and an extremely obese 10-year-old weighs 114 pounds. That’s not merely a cosmetic issue. There’s growing evidence that being obese in childhood raises the risk of a host of serious health problems in adulthood, including heart disease and diabetes. These children will likely continue to be extremely obese adults.”

Of the 710,949 children studied over a two-year period, 37% were overweight, 19% were obese and 6% were considered extremely obese. As a physician with a weight management program in my Beverly Hills practice, I worry about the illnesses that these kids are going to experience as an after-affect of their weight. Although the Obama administration has targeted $10 billion over the next ten years to improve school lunches, that’s not going to make the important, immediate changes that can avoid health problems later on for these overweight and obese children.

What can you do to prevent obesity in your kids or nip it in the bud if it’s already happening?

1.    Know your child’s BMI. Body Mass Index is an excellent indicator of obesity. You can ask your pediatrician to measure your child’s BMI at an upcoming appointment or, better yet, visit this online child BMI calculator and you’ll know immediately.

2.    Stop buying sugary beverages—even OJ has loads of sugar but at least it’s not loaded with the chemicals in Pepsi, Coke and other drinks. Plain sparkling water is an enjoyable alternative if you can get your kids interested in it. Sparkling water with ice and a small amount of pure juice for flavor is an excellent alternative to sugary beverages. These fruit spritzers are both refreshing and low in calories and refined carbs.

3.    Increase your kids’ activities. Too much time spent in front of the computer or the TV will make your kids fat and flabby (and you too!). Make a point to get out daily with your kids, even to walk around the block or throw a Frisbee for 20 minutes. Jump around to some music or go biking together. Being an active family isn’t just about weight management either—it will pay benefits in family harmony, too!

Our patients struggle with weight issues that often began in childhood. They are helped to wellness by our nutritionist, physiologist/trainer and behavior therapist. Please call us if you have concerns about your weight and please, take a close look at your kids today. You’re their best hope for good health!

Excess Body Fat = Thousands of Cancer Cases Annually

A shocking new study was published last week by researchers with the American Institute for Cancer Research,  that states more than 100,000 cases of cancer are caused annually by excess body-fat and obesity. The researchers studied seven cancers with known links to obesity along with actual case counts that were likely obesity-related.

From

The report says that 49 percent of endometrial cancers are caused by excess body fat. That number is followed by 35 percent of esophageal cancer cases; 28 percent of pancreatic cancer cases; 24 percent of kidney cancer cases; 21 percent of gallbladder cancer cases; 17 percent of breast cancer cases; and 9 percent of colorectal cancer cases.

“This is the first time that we’ve put real, quantifiable case numbers on obesity-related cancers,” said Glen Weldon, the American Institute for Cancer Research educational director. In addition, he said, it’s not just causing cancer that’s an issue.

“Obesity not only raises the risk for getting cancer,” Weldon said. “It also has a negative effect on survival and can make treatment more difficult.” (Link to full story)

The sheer magnitude of this is a bit overwhelming, and calling attention to the problem is certainly necessary. In addition to cancer, we know obesity-related health problems abound, including heart disease, diabetes, high blood pressure, strokes and various other maladies. As I’ve explained before, increased body fat can lead to increased cellular inflammation, which is linked to DNA mutation and diseased cell growth, as is seen in cancers and many other diseases.

Unfortunately, the study doesn’t propose any solution. While some would suggest simply losing the weight, or not gaining it at all, I can’t help but add “keeping your soup clean” – i.e. not just counting calories, but eating a nutritionally dense and healthy diet and adopting an active lifestyle are paramount to good health.

Thanks for reading,

Andre Berger, M.D.

Related recent posts from the archives:

• Obesity Shrinks Your Brain & Shortens Your Life
• Is Your Soup Clean? Questions & Answers about Diagnostic Testing
• This is Your Brain on Junk Food
• Food Choices Supersede Genetics

Chewing Gum Can Assist Weight Loss

Chewing gum has benefits, after all!

Your mother or your teacher may have told you about the dire effects of chewing gum, “it’s bad for your teeth”, or “it’s an ugly habit”,  and it’s definitely no fun stepping on a piece someone’s dropped on the ground. Contrary to what they may have told you, however, recent research proves chewing gum can have real benefits for those on a weight management plan. According to a study conducted by a professor of nutrition at the University of Rhode Island, chewing gum can actually reduce caloric intake and increase energy expenditure. This is great news for those looking for an effective weight management tool.

Though it doesn’t count as “exercise“,  apparently the nerves involved in the act of chewing send signals to the area of the brain that determines whether you’re “full”.  Consequently you may not feel hungry, and your calorie consumption may go down as a result.

Kathleen Melanson, URI associate professor of nutrition and food sciences, compared gum chewing to non-gum chewing in healthy adult volunteers who came to her lab for two standardized tests in random order. When study subjects chewed gum for a total of one hour in the morning (three 20-minute gum-chewing sessions), they consumed 67 fewer calories at lunch and did not compensate by eating more later in the day. Male participants also reported feeling significantly less hungry after chewing gum. Melanson also found that when her subjects chewed gum before and after eating, they expended about 5 percent more energy than when they did not chew gum. In addition, her subjects reported feeling more energetic after chewing gum.

“This was a short term study, so the next step is to do a longer study and to use subjects who need to lose weight,” said Melanson. “But based on these initial results, one could hypothesize that gum chewing may be a useful adjunct to a weight management program.” (full story)

Chewing sugary gum won’t make your dentist very happy, however. 

The best alternative would be to find a sugarless gum sweetened with Xylitol, a natural sweetener that does double duty improving the health of your teeth. (Xylitol causes an increase in salivation. The saliva in your mouth is like a car wash: It washes the plaque and food off your teeth. But saliva also has antibodies, and by increasing those, you get a healthier mouth.)

Thanks for reading,

Andre Berger, M.D.

p.s. If you’re interested in what Rejuvalife has to offer for those looking for a medically managed weight loss program, view the video, below.

Related posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels

Economy Affecting Waistlines Along with Wallets

Unhealthy food choices are more common because of the recession.

Everyone is feeling the effects of the economic recession. For many, value trumps health-conscious when it comes to food choices.  It’s sad, but true, that processed, frozen or “fast food” is less expensive than the healthier alternatives.  Whether you’re feeding yourself or an entire family, those frozen tv-dinners or the “value menu” at the burger joint can be pretty attractive, financially.

One of the consequences of this unfortunate situation, however, is that Americans are just getting fatter, and our risk for obesity related illnesses such as diabetes is rising.

From the Wall Street Journal:

“Approximately 20% of all meals prepared in our homes from 1990 to 2007 involved the use of a microwave,” says Mr. Balzer. But in 2008, microwave usage rose to 30%. NPD Group, which has been following the microwaving habits of American consumers for nearly two decades, attributes that gain to the troubled economy.

Not surprising, then, are the rising rates of obesity and diabetes. The obesity rate climbed more than one percentage point to 26.4% in September from a year earlier, according to the Gallup-Healthways Well-Being Index, a measure of U.S. health compiled by the Gallup research firm and wellness-program provider Healthways. (Full story)

In spite of the current economic situation, there are healthy choices you can make. Again from the WSJ.

Think ahead. Planning out your meals and snacks in advance forces you to think more about the types of foods you are eating.

Make a shopping list. Studies show that people who make shopping lists — and stick to them — are less likely to make impulsive purchases of things like candy, chips or a box of donuts.

Buy in bulk. Buying 32 ounces of yogurt can cost less than buying four eight-ounce containers. In some cases, the savings of buying in bulk versus the premium-preportioned packages can run upward of 50%, according to grocery-store price surveys.

Make it yourself. You can find a multitude of 10-minute recipes online that use healthy and affordable ingredients. And you can be both time- and budget-conscious by making a few larger meals early in the week and freezing smaller portions for later use.

Pack a lunch. Take leftovers for lunch and bring your own snacks to work. This will save you money and keep you from binging on vending-machine fare when hunger strikes.

Cut down on sugary drinks. Water is cheaper — and better for you. If you still crave some flavor, squeeze the juice of a lime or lemon into the water.

There is always an “easier way” when it comes to selecting nutritious food. The “grab-and-go” meal at the drive through, the bag of potato chips to “tide you over”,  these are reasonable choices if immediate value is the main concern.

However beneficial these savings are in the short-term, though, there are long-term physical and economic implications. As a nation we’re becoming less and less healthy, and the long-term financial impact will be felt individually and as a society long past the end of this recession. Something to think about…

Thanks for reading,

Andre Berger, M.D.

Related posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels

Move Over BMI, Here Comes BCA

The Body Mass Index can't distinguish lean body mass from fat weight, therefore very muscular people have BMI scores of the morbidly obese. (image: How Things Work 2005)

Invented in the mid 19th century, the Body Mass Index, or BMI, is currently the most widely-used diagnostic tool for gauging whether a person is at a healthy weight, under or overweight, and is reached through a calculation of height and weight measurements.

A person’s BMI is a very simple indicator of a person’s “fatness” or “thinness” that when used as designed, allows doctors to more objectively discuss weight issues with their patients.  Using this calculation, doctors use an individual’s particular BMI to determine whether or not they need medical care for being over or underweight: a BMI of 18.5 to 25 usually indicates optimal weight, a BMI lower than 18.5 suggests the person is underweight, while a number above 25 may indicate the person is overweight; a BMI below 17.5 may indicate the person has anorexia nervosa or a related disorder; a number above 30 suggests the person is obese (over 40, morbidly obese).

There is some controversy over the accuracy of this measurement, as it can’t distinguish body fat from lean body mass,  therefore a very muscular person will weigh more, and therefore have a higher BMI, even though he/she may really be quite lean,  and many feel it is most appropriately used in the study of populations, not individuals, for that reason.

There is another method of measurement that, according to recent studies, is a more reliable indicator. Body Composition Analysis (BCA) measures four parameters of health.

The BCA for Weight Management helps us measure four parameters of health:
1. Body Hydration Status by measuring the cellular fluid.
2. Cell Health Status by measuring the lean body mass and fat mass.
3, Nutritional Status through the BIA meter.  (Bioelectrical Impedance Analyzer)
4. Longevity Status by calculating various indices.

From Medical News Today:

Recent studies using similar analysis suggest that up to 30% of obese people do not in fact require medical treatment. Widespread adoption of BCA could significantly improve the targeting of limited healthcare resources in the context of one of modern society’s global killers. Thanks to advances in imaging technology, variables – such as the body’s fat proportion, location and distribution and the size of fat cells and fat droplets within these cells – can now be factored into the health risk assessment.

Coupled with a better understanding of the interrelation between genes, environment, hormone levels and metabolism, BCA gives clinicians a clearer picture of the specific health risks to an individual.

In light of the growing evidence in favour of functional BCA, the authors conclude that “the definitions of both ‘overweight’ and ‘malnutrition’ should be reconsidered” by clinicians and researchers. Evidently, size does still matter but it’s what you do with it that really counts.

One way to ensure that you are at “optimal weight” regardless of how it’s measured is to…yep, stay active, eat a healthy diet, and keep your soup clean!

Thanks for reading,

Andre Berger, M.D.

p.s. Full disclosure – we have been using the BCA for Weight Management at Rejuvalife for quite some time. Give us a call if you’re interested in being measured!

Associated posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels

FDA Cracking Down on Misleading Nutrition Labels

It’s great to be home! It’s been hectic since I got back, but I’ll report on my trip soon. I’ve posted a couple of photos on Facebook, in the meantime though.

Great news today on the nutrition front – the FDA is going after manufacturers who label their food “healthy” when they are very clearly not. For those of us searching the aisles for nutritious food choices, it’s infuriating to learn we’ve been misled.

NPR has put together a list of six such “healthy” foods to stay away from.  Unfortunately this kind of labeling is indicative of the lengths gone to by brands jumping on the “healthy” bandwagon only to sell product – with no intent to provide healthy food.

From NPR

When a food claims to be a “Smart Choice” or “Heart Healthy,” and it’s written right there on the front of the package, should you believe it? Not all the time, says the Food and Drug Administration.

Should snacks like these be considered health foods? (Joe Raedle/Getty)

Posted 2 years, 6 months ago at 5:19 pm.

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