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June 2024
Your (Other) Circulatory System You probably don’t think much about your lymphatic system. You might not even know what it is. The short answer is that it is a circulatory system made up of lymph vessels that compliments your circulatory system made up of blood vessels. An easy way to think of it is that your blood vessels are like the plumbing in your house that brings fresh water in, and your lymph vessels are like your sewage system. You know what happens when the sewage system backs up… That’s a huge oversimplification of a complex system designed to maintain fluid levels in your body, absorb fats and fat soluble vitamins, and remove old and damaged or abnormal cells. It’s a vital part of your immune system and helps protect you from infection. Your heart pumps blood through your circulatory system, but how does lymph move? It moves when you move. Technically, changes in pressure in the tissue move the lymph, and these pressure changes occur as a result of muscle contractions. Your calf muscles are great at moving fluids, so when you walk, you are ensuring that your lymphatic system is running smoothly. Another great “pump” is your diaphragm. When you do deep diaphragmatic breathing you create significant pressure changes in your tissue and that pushes lymph through the system. It’s a beautifully designed system that works perfectly when we do what we’re supposed to do – move well and breathe well. When you are immobile for periods of time (travel, say) or are trying to fight off an illness or infection, it’s nice to give your lymphatic system a little help. I like to think of it as a tune up of sorts, of flushing the pipes. The easiest and most obvious way to do that is to breathe some really deep diaphragmatic breaths, and maybe point and flex your toes to engage the calf muscles. If, like me, you’re all about the prevention of illness and optimizing your physical health, you might be interested in a short little routine called The Big Six. This is a quick practice from Dr. Perry Nickelson that I discovered a couple of years ago, and I do it daily. Every morning while I’m waiting for the coffee to brew, I run through this to prime my lymphatic system for the day. Here’s a link to a video of The Big Six if you’re interested in trying it, and also a link to information about your lymphatic system from the Cleveland Clinic in case you want to learn more. Hopefully you’re inspired to keep this other circulatory system running smoothly by moving often and breathing deeply. Who knows, you might even become an emphatic lymphatic fanatic like me! youtu.be/lT_wW5pNHa4?si=v_vl7ZoAXjC2vcjq my.clevelandclinic.org/health/body/21199-lymphatic-system May 2025 Teas, Please! As the weather warms up (especially here in Texas), there’s nothing that hits the spot quite like a refreshing glass of iced tea. For those of you who eschew coffee, the same can be said for a cup of hot tea first thing in the morning. How fortunate for us, then, that camellia sinensis, better known as tea, is good for us in so many ways. Recent studies have shown that tea helps fight inflammation, boosts the immune system, reduces the risk of heart disease and cancer, and protects DNA from oxidative damage. Black tea and green tea have been studied the most, but white tea and oolong have benefits as well. All of these teas come from the same plant, but are processed differently. It is believed that many of the health benefits of tea are due to polyphenols, specifically the flavonoids, which are antioxidants. Black tea in particular has been shown to reduce the risk of death by any cause by almost 13% compared to non-tea drinkers (study participants drank at least 2 cups of tea per day). Because of the caffeine content in black tea, it has been shown to improve focus and mood. Here are a few interesting facts about tea that you might not know. Tea is the second most consumed drink in the world (water is number one). Herbal teas that don’t contain the actual tea plant are called tisanes, and are technically not teas. Almost 80% of the tea consumed in the United States is iced. Legend has it that tea was first discovered by accident when some tea leaves fell into a Chinese Emperor’s boiling water. Loose leaf teas are better (most tea bags are harmful to the planet and many contain microplastics that are harmful to you too). Before you rush off to make that afternoon cup of tea or grab a big, tall glass of the iced version, here’s one last interesting tidbit. You can make your own decaffeinated tea quite easily. To do so, simply steep your tea for twenty seconds to one minute to release the caffeine. Pour that water out, then steep your decaf tea to your desired strength. Cool, huh? Or hot. Either way, tea is good for you for multiple reasons, so enjoy, enjoy, enjoy! April 2025 Nurture in Nature You probably think I’m going to talk about the old nature vs. nurture debate, but I’m not. I’m going to explain how nature IS nurture. That’s right, being in nature is incredibly good for your physical, mental and emotional health. I’m guessing that many of you have heard of the Japanese practice of forest bathing, and you may have heard of ecopsychology. Perhaps you’ve read about studies showing how the stress hormone cortisol lowers when you are outdoors in nature, or how blood pressure drops when you immerse yourself in an outdoor setting. Have you heard about the study that showed patients in a hospital with a view of trees (versus those who had no window) experienced reduced pain and healed faster? Do a quick search on any of these if you’re interested – they’re fascinating. I want to share some lesser-known benefits of being in nature, however, things you might not have heard of. For instance, did you know that the sound of birdsong is soothing to our central nervous system, creating a calm, relaxed state? It’s hypothesized that because birds only sing when they are safe, when no predators are around, when the weather isn’t dangerous, that we recognize that we are also safe. It’s an added bonus that listening to birds sing is pleasant and enjoyable. When we are outside we have a greater variety of focusing distances, so we not only reduce eye strain from continually staring at screens, but we strengthen our ability to adapt and enhance overall eye health. If you are out hiking or walking you might look at the ground to avoid tripping on a root, then see a deer running through the brush, then gaze out at the horizon, then watch a bird fly past and so on. Your eyes are continually adapting in a dynamic environment, which creates visual flexibility. It’s also been found that viewing fractals, which occur abundantly in nature, is calming to our nervous system and lowers stress. Did you know that some soil bacteria work in a similar way to antidepressants? Research has shown that particular bacteria in soil stimulate serotonin and help regulate mood. These microbes can improve mood by simple exposure – in other words, coming in contact with dirt. Gardeners who have their hands in soil, people who walk barefoot outside, kids making mudpies -- anyone unafraid of getting a little dirty -- can benefit. There are so many more positive effects that nature can have on us. I hope you’ll be curious and explore what might benefit you personally from a little time outdoors. Close your laptop, put your phone down, and go give yourself a nurturing nature break! March 2025 The Case Against Comfort The Oxford English Dictionary defines comfort as, “A state of physical and material well-being, with freedom from pain and trouble, and satisfaction of bodily needs.” That sounds about right, doesn’t it? And who doesn’t want that? It’s what we work and strive for most of our lives. Perhaps we’ve taken it too far, though. Perhaps we’ve been too successful. Homo sapiens (modern humans) have been around for about 300,000 years. In the last 300 years or so, rapid advances in industry, agriculture and technology have completely changed how we live. As a species we have grown and prospered, but not all of these changes have necessarily been good for us. Most of us are no longer required to do any meaningful physical activity. We no longer hunt and gather, we don’t even have to get up to change the channel on the television or go get take-out. We spend most of our time sitting, even though we know it is horrible for our health. We don’t need to worry about having enough food, so we don’t need to exert ourselves in order to find nourishment. We’ve had to create gyms and workouts to mimic what used to be our natural day-to-day existence. What we now engineer as “exercise” used to simply be life. We have the luxury of doing anything we want anytime we want, so going to bed with the sun and waking up with the sun are a thing of the past. Our circadian rhythms are a mess, our sleep is often disrupted, and yet science continues to expand on how critical good sleep is to our health. We’ve had to create a plethora of sleep aids, from prescription medications to Oura rings to track each stage of our sleep. We have central heating and air conditioning so that our body never has to adjust to different conditions. We are no longer exposed to extremes in temperature for more than a few minutes at a time. We’ve had to recreate extremes, so now there is a proliferation of hot sauna and ice bath disciplines to help break of us our “thermoneutral” lives. Thanks to our digital devices, we are less connected to each other than ever before. We used to have a role and purpose in our tribe or small community of people. Now we’re experiencing record cases of depression, feelings of isolation, and loneliness. Dr. Paul Taylor points out in his book Death by Comfort that, “A wide range of societal and technological advances have made modern life safer and less challenging, but an unintended side effect is that we’ve become physically weak and mentally fragile.” In a nutshell, we’ve become too comfortable. I believe we need to make ourselves uncomfortable more often. First off, contrast creates gratitude. When you are miserable from an outdoor hike in cold, wet weather, you have a much, much greater appreciation for your warm, dry home. When you’ve gone without food, perhaps after a 24-hour fast, your food tastes amazing and you savor each mouthful. If you’ve been stuck on a transatlantic flight for several hours, it feels like heaven to walk and stretch your legs. The truth is that we all know what the negative ramifications of our modern lifestyle are. Everyone is aware of the increase in obesity, heart disease, diabetes, autoimmune disorders and mental illness. We also all know that we need to eat right, move our bodies, sleep well and have strong social connections. So what does it take to move the needle? I believe it comes down to making a conscious choice to be uncomfortable. To paraphrase David Goggins, chosen suffering helps us deal with unchosen suffering. Let me introduce you to a part of your brain known as the anterior cingulate cortex. This part of the brain is, among other things, where physical and emotional pain are controlled and managed, and it doesn’t really distinguish between the two. Interestingly enough, it can be changed and strengthened through adaptation. In other words, every time you do something really difficult and challenging, it fosters more overall resilience. It can’t just be going to the gym and doing a hard workout, especially if you work out regularly – that’s not enough to cause adaptation. It has to be something that pushes you to your personal limits, that makes you uncomfortable, that makes you suffer a wee bit. We get better and better at handling discomfort, whether it be physical or emotional, and that translates across our entire lives. As Duke women’s basketball coach Kara Lawson says, we can learn to “handle hard better.” Finally, we find meaning and purpose in struggle. We often find out just how strong we are in the midst of adversity. Modern research has shown that we increase resilience and grow as human beings in the face of non-threatening adversity. We don’t struggle to find meaning, we find meaning because of the struggle. My yoga teacher Robert Boustany used to put us in very challenging poses and situations and then tell us to simply “broaden our taste.” In other words, adapt, grow and become more resilient. I challenge you to find one thing this year that scares you or pushes you to your limit, that you aren’t one hundred percent sure you can handle, that makes you uncomfortable. Do it. See what happens. As the saying goes, “Life begins at the end of your comfort zone.” February 2025 Creatine: If You Think It's Just For Bodybuilders, You're Probably Missing Out Until a few years ago I thought creatine was just for the big guys grunting under heavy barbells at the gym. I was strong and fit and didn’t think I needed anything to enhance my muscles. I’ve since learned, thanks to numerous studies on the benefits of creatine supplementation beyond muscle growth and performance, that most of us – particularly those of us of a certain age – can reap significant benefits from this simple supplement. Improved cognition, decreased muscle loss, improved metabolic functioning, neuroprotective effects, and overall enhanced health are just a few things that can occur with regular supplementation and correct dosing. To be clear, creatine is highly effective at increasing strength, muscle size, and athletic performance. Since we lose muscle mass as we age, taking creatine in addition to resistance training can help diminish the effects of sarcopenia (muscle wasting) and improve bone mineral density. That alone is worth taking note of. What’s interesting to me, however, is that there are so many other positive benefits that extend beyond strength and performance. Before we get to that, let’s take a quick look at what creatine is. Your body naturally produces creatine in your liver, kidneys and pancreas. That supplies roughly half of what your body uses. The other half comes from what you eat, primarily red meat, seafood, soy and dairy. (For this reason, vegetarians and vegans can benefit from supplementation since they get less through their diet). The most common form to supplement with is creatine monohydrate. This is the form that has been studied the most and which is deemed safest. There are no negative side effects of taking creatine as long as the dosing is appropriate, and most people tolerate it well. The standard dose is 5 mg. per day. Some athletes do a loading phase, but this is unnecessary for most of us. Long term, consistent usage is what is most important. Pure creatine monohydrate is a white, flavorless powder that you can mix with water or juice. I personally like to put mine in my smoothie every morning. Some of the latest research shows that creatine may influence glucose uptake by muscle cells, potentially increasing insulin sensitivity. This is particularly promising for people with Type 2 diabetes and insulin resistance. Creatine also seems to play a vital role in the brain. Studies have found that creatine supplementation can lead to improvements in cognitive function, memory attention, and mental fatigue. “Creatine supplementation may be beneficial not only in pathological conditions but also in healthy individuals to enhance or maintain normal cognitive function,” according to an article in the journal Nutrients. Preliminary research shows creatine holds promise in treating some neurodegenerative diseases such as ALS, Huntington’s and Parkinson’s. It’s also shown to be useful for people with TBI (traumatic brain injuries). Particularly interesting, research is now coming out about creatine’s positive effects on cardiovascular health. According to the Nutrients article, “Creatine supplementation has been shown to enhance endothelial function by improving nitric oxide production, which promotes vasodilation. This effect could lead to improved blood flow and reduced vascular resistance, potentially benefiting individuals with hypertension or other cardiovascular risk factors.” It’s also being explored as a potential intervention for improving heart function in people with heart failure. Dr. Rhonda Patrick states that, “creatine could meaningfully improve cardiovascular health markers,” citing two studies showing that creatine supplementation improved vascular tone and enhanced endothelial function in larger arteries. These changes are associated with a decrease in the risk of having a cardiovascular event like a heart attack or stroke. I’ve been taking creatine monohydrate for about three years. Tossing a small scoop of white powder in my smoothie every morning is such an easy thing to do for such a wide range of potential benefits with no (at least for me) side effects. Knowing that it’s helping to keep my muscles strong and my brain sharp, especially coupled with resistance exercise, is like added insurance. It’s not expensive and it has research to back it up, so whether you’re grunting it out at the gym or not, maybe it’s time to take creatine. Sources: Kreider RB, Stout JR. Creatine in health and disease. Nutrients. 2021;13:447. Candow, Darren G.; Chilibeck, Philip D.; Forbes, Scott C. (2013). Creatine Supplementation And Aging Musculoskeletal Health Endocrine 45, 3. Prokopidis, K.; Giannos, P.; Triantafyllidis, K.K.; Kechagias, K.S.; Forbes, S.C.; Candow, D.G. Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutr. Rev. 2023, 81, 416–427. Xu, C.; Bi, S.; Zhang, W.; Luo, L. The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Front. Nutr. 2024, 11, 1424972. Elechi, J.O.G.; Guandique, D.M.A.; Cannataro, R. Creatine in Cognitive Performance: A Commentary. Curr. Mol. Pharmacol. 2024, 17, e18761429272915. Klopstock, T.; Elstner, M.; Bender, Andreas (2011). Creatine In Mouse Models Of Neurodegeneration And Aging Amino Acids 40, 5. Hersch SM; Schifitto G; Oakes D; Bredlau AL; Meyers CM; Nahin R, et al. (2017). The CREST-E study of creatine for Huntington disease: A randomized controlled trial. Neurology 89, 6. Luo, Sheng; Rajan, Suja; Kieburtz, Karl; Tilley, Barbara C.; Elm, Jordan J.; Babcock, Debra, et al. (2015). Effect Of Creatine Monohydrate On Clinical Progression In Patients With Parkinson Disease Jama 313, 6. Pastula, Daniel M; Moore, Dan H; Bedlack, Richard S (2012). Creatine For Amyotrophic Lateral Sclerosis/Motor Neuron Disease Cochrane Database Of Systematic Reviews , . Rosas HD; Doros G; Gevorkian S; Malarick K; Reuter M; Coutu JP, et al. (2014). PRECREST: a phase II prevention and biomarker trial of creatine in at-risk Huntington disease. Neurology 82, 10. Kelvin, E A; Gordon, P.H; Levine, Todd; Saperstein, David; Miller, Robert G.; Scelsa, Stephen N., et al. (2008). A Novel, Efficient, Randomized Selection Trial Comparing Combinations Of Drug Therapy For ALS Amyotrophic Lateral Sclerosis And Other Motor Neuron Disorders 9, 4. Sakellaris, G; Kotsiou, M; Tamiolaki, M; Kalostos, G; Tsapaki, E; Spanaki, M, et al. (2006). Prevention Of Complications Related To Traumatic Brain Injury In Children And Adolescents With Creatine Administration: An Open Label Randomized Pilot Study Journal Of Trauma: Injury, Infection & Critical Care 61, 2. Holly Clarke, Do-Houn Kim, Cesar A. Meza, Michael J. Ormsbee, and Robert C. Hickner (2020), The Evolving Applications of Creatine Supplementation: Could Creatine Improve Vascular Health? Nutrients 2020, 12(9), 2834; https://doi.org/10.3390/nu12092834 January 2025 Fix Your Foundation While most things you read at this time of the year have to do with new year’s resolutions and quick fixes, I’m going to encourage you to work from the ground up. Literally. Yes, I’m talking about your feet. I know, paying attention to the health of your feet isn’t very sexy, not in the way that “lose 20 pounds in 2 weeks” is, but let’s consider sustainability. By sustainability I mean something that you can stick with, that’s easy, that has clear benefits. Your feet are your foundation, and much like the foundation of a building, everything rests on top. If your feet aren’t functional, it doesn’t really matter if your knees are good or your core is strong, you still won’t move well or have good balance. And if your feet aren’t healthy, you most likely will have issues upstream, like bad knees, hips or back, or poor balance and posture. It’s just the way the human body works. Enough with the why, let’s get to the how. What follows are some practical and useful tips! One of the easiest and least time-consuming things you can do is give your feet a little love and attention. Rolling out the sole of your foot on a tennis or lacrosse ball while doing computer work or watching television is a no brainer. Going barefoot in your home and practicing spreading and lengthening the toes whenever you get the chance is very beneficial. Practicing standing on one leg while washing dishes or on the phone creates new neuromuscular connections and improves balance. Doing specific “foot core” exercises while scrolling through social media or reading a book has positive effects far beyond just the feet. These little tricks require very little time investment and yield big payoffs. Foot Core exercises: run.outsideonline.com/training/build-your-foot-foundation-during-training-downtime/ If you’re interested, I highly recommend the Feel Better, Live More podcast (episode 502) where Dr. Rangan Chatterjee interviews Jamie Doornan. youtu.be/wvIKHDiO-H0?si=rucGgX1WLD-rJDg8 I also recommend checking out the Foot Collective for free videos of foot exercises for overall foot health as well as for specific issues such as plantar fasciitis and bunions. thefootcollective.us/pages/no-tool-training I have some friends who are devoted to their cushy Hokas, and if that’s what helps you get outside for a run or a walk, I’m all for it. You might consider going barefoot in the house, though, even if for short periods of time, so that your feet can experience the freedom of natural movement and can sense the ground. I’m a fan of barefoot shoes, and summited both of my Everest endurance events in barefoot shoes. My feet, calves, legs and hips function much better when they are allowed to move the way they were designed and intended to. Regardless of which camp you fall into -- soft and cushy vs. minimalist and barefoot – I think we can all agree that our feet, our foundation, the very thing that allows us to walk upright, is worth our attention. I hope you’ll experiment with giving your feet some love, and then work your way up from there. December 2024 The Magic of Protein and Fiber Wouldn't it be great if slow, sustainable weight loss were easy? According to a new study, it could be. A group of researchers published a paper in May about an intervention that taught participants to choose healthy foods based on their nutrient content with a particular emphasis on protein and fiber. They wanted to make it simple: no daily weigh-ins, no calorie counting, just food choices based on maximizing the amount of protein and fiber in each food. This makes sense when you consider the roles of protein and fiber in our diet. Both of them promote satiety (help you feel full longer). Fiber helps reduce cholesterol, regulate blood sugar, promote a healthy gut microbiome, improve bowel regularity, and is even linked to a lower risk of all-cause mortality. Protein promotes lean muscle growth and maintenance, and has a thermogenic effect because it takes more energy to digest. By paying attention to the nutrient density of protein and fiber in food, the caloric density naturally decreased. In other words, the more protein and fiber rich foods had less calories, so overall calorie consumption decreased. The beauty of this is that you are eating less calories but do not feel hungry. Based on the study -- and an analysis by Dr. Rhonda Patrick -- a good goal to aim for is about 7 grams of protein per 100 calories and a fiber intake of at least 2 grams per 100 calories. Good high protein sources include egg whites, low-fat cottage cheese, chicken breast, greek yogurt, lean meats, tofu and tempeh. Most legumes, fruits, vegetables, nuts, seeds, and whole grains are good sources of fiber. As we age, our bodies don't synthesize protein as easily, and yet it's a crucial macronutrient to keep us from losing strength and muscle mass. It's important to consume adequate quantities, yet most dietary recommendations are for the minimum amount required for good health, not the optimum amount. I usually recommend a daily consumption of at least 1 gram of protein per pound of bodyweight for active adults, but this study had participants consuming quite a bit more (up to 140 grams per 2000 calories). I've always said to, "Just eat PRO: PROtein and PROduce." That pretty much covers it since produce is where fiber comes from. Minimize ultra-processed foods since they have very little protein or fiber, and make sure to drink plenty of water. Not too difficult, right? |
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