Dr. Dalfino's Non-Surgical Treatment Blog

Dr. Roizen / Dr. Oz Presents

YOU: The Most Important Choices For Making Yourself Younger:
#11 The Benefits of “Resveratrol”

Co-Author of 4 #1 NY Times Bestsellers including: YOU Staying Young.  The Owner’s Manual For Extending Your Warranty (Free Press) and YOU: BEING Beautiful.
The Owner’s Manual to Outer and Inner Beauty

Our basic premise is that your body is amazing:  You get a do over: it doesn’t take that long, and isn’t that hard if you know what to do.  In these notes we give you a short course in what to do so it becomes easy for you and then to teach others. We want you to know how much control you have over your quality and length of life

Since this series started we’ve given you 10 easy to understand tips to Staying Young:

1. Understand you get a do over and it’s not that hard and it doesn’t take that long if you know what to do.
2. Start with walking.
3. Recruit a buddy and call daily.
4. Learn how to make YOU-turns
  5-10. Pop these Pills:
5. one half a multivitamin morning and night;
6. vitamin D 500 IU,  7. Calcium 600mg,  and 8.  magnesium 200mg, morning and
night;
9. DHA –omega-3 600mg a day;
   10. 162.5 mg of aspirin. 

Today, we want to bend your mind about staying young by learning about something that has to do with why red wine or a pill that concentrates it’s good stuff may be what you’ll take yourself as well as give to your patients.

THE ANTI-AGING SECRET THAT WORKS THE BEST

Animals live 1/3 longer with better health (to the equivalent of a human 150-160 years) if they are forced to eat between 15 and 35% less calories than normal. Why? This protective mechanism against famine ensures the survival of the individual through difficult times. And the damage too many calories does is often seen in causing damage to the second set of DNA you have in all cells, the DNA in your cell area called your mitochondria.  And when you damage that mitochondrial DNA, you produce less energy from the same amount of nutrients. What does this have to do with red wine? The resveratrol in red wine (it gives it some of its red color) protects your mitochondria the same way calorie restriction does by turning on a chemical named sirtuin. Your mitochondria are your energy factories—so if you want to regain the energy of a 2 year old, or even a 20 year old, you want to keep your mitochondria young (we hate to say see below, but today that is necessary—see below for more on mitochondria and energy). 

Sirtuins seem to have two ways of working to benefit you.  One way sirtuin works is by influencing the way your DNA is formed when you make new DNA. DNA is encased in proteins called histones that stabilize the structure of the DNA. But when the sirtuin glue is activated (through the starvation stimulus or a lot or red wine, or a sirtuin drug), the resulting protein compresses the DNA on the histones —and thus reduces errors during the process. See your mitochondria have strands –or threads of DNA--if these threads are wound tightly around a spool, the thread is much harder to damage.  So that is one thing sirtuins do.  We worry about mitochondrial DNA because your mitochondria are the energy producing plants of your cells.  Damaged mitochondria means less energy for you to keep up with your kids, or grandkids—mitochondrial damage seems to accumulate over a lifetime.
 
Think about it. If your body can’t produce energy efficiently, it means that mitochondria stop getting the most energy out of the oxygen and sugar that their furnaces are fed. So even if you have good nutrition in what you eat, lower levels of ATP are made. These inefficiencies mean that the sometimes the machinery “heats up” and free radicals are released—to cause that damaging oxidation.  If you cut an apple and leave it out, the apple turns brown—that is oxidation.  You can protect that with antioxidants, or just not cutting the apple till it’s about to be eaten.  Same thing for mitochondrial DNA—we can generate more of our own antioxidants (antioxidants in food apparently are much, much less effective at protecting your DNA than the antioxidants you produce yourself). Or you can keep your DNA coiled on the spool till you need it—that’s what sirtuins do. Sirtuins are being studied –and they seem to slow everything that causes your mitochondria to age, at least in animal models, and now in humans with diabetes (type II diabetics age 1.5 years for every year they live with diabetes with average control, so slowing aging of diabetics is a useful model for not just diabetics but all of us).

So sirtuin’s normal or first role is to help gag all the genes that a cell needs to keep suppressed. It does so by keeping the chromatin, the stuff that wraps around the DNA, packed so tightly that the cell cannot get access to the underlying genes.

But sirtuin has another or second critical role, one that is triggered by emergencies like a break in both DNA strands of a chromosome. Double stranded breaks cause cell death (meaning: a lot of lack of energy) or cancers. After a double strand break, sirtuin rushes to the site to help knit the two parts of the chromosome back together. But in this salvage operation, it leaves its post, and the genes it was repressing (keeping tight on the spool) are liable to come back into action—unravel from the spool, if you will, causing mayhem.  Thus providing extra sirtuin activators, in forms of pills, may help protect your energy factory creating chromosomes, letting you live with the energy of youth for many, many, more years.  So what are we to do now, ‘til those pills are tested and made available to us? 

1. Try Knotweed Apple pie.. . Knotweed (a Japanese plant) has 40 times more resveratrol per pound than grapes do—and it grows everywhere (and helps combine with apples to make a great apple-knotweed pie—skip the crust).
2. Try a muscadine desert chaser for the desert course. Or just the pie.  Muscadine grapes from the Southwest U.S. also have a ton of resveratrol (several times more than most red wines).  By the way, for the average red wine, you need 180 bottles a night (don’t try that by yourself) to protect your mitochondria.
3. Try to reduce your calories by 15 percent.   We know this is hard. We have no secrets here.
4. Do the other choices we’ve written about and will write about till we know if a sirtuin pill is in your future.
 
Mehmet and I released a new book on November 11th, 2008, entitled YOU: Being Beautiful:  The Owner’s Manual to Outer and Inner Beauty.  We think it’s a great holiday or post holiday gift for your significant others.   Beauty doesn’t as much reflect our vanity as much as it does our humanity and our health. So stay tuned for more tips on Staying Young, and on being more beautiful.

About the author: Michael F. Roizen, M.D., is a professor of anesthesiology and internal medicine, Chief Wellness Officer, and and chair of the Wellness Institute at the Cleveland Clinic.  Dr Roizen can be heard on over 30 radio stations Saturdays from 5 to 7 pm.   For a listing just email a request to YouDocs@gmail.com 

NOTE: You should NOT take this as medical advice.  This article is of the opinion of its author.
Please consult with your doctor before taking any supplements.

The Many “Faces” of Whiplash

Motor vehicle collisions (MVC), usually result in injuries to the neck and upper back.  However, there are often other complaints that can occur immediately or after a delayed time frame. The mechanism of injury or, “how did the accident happen?” is very important to discuss in detail.  For example, a low speed crash such as 5-10 mph may not result in much damage to the car. However when this occurs, the contents inside the car are jostled and thrown about more than if there had been car damage. This is because the impact was too slow to dent or crush the metal and the energy of the crash was not absorbed but rather, transferred to the contents inside the car – that is, the passengers. 

Another cause might be a roll over accident. If a person is suspended upside down in the vehicle, injury can occur from the seat belt, from falling from the seat upon releasing the seat belt, cuts or scrapes from broken glass, and so on.  Many people involved in MVC’s are initially in “shock” and may not realize they are hurt until hours or days later.  Upon rising the next morning, a significant increase in pain intensity often prompts the person to seek emergency room care where medications are usually prescribed and a "wait and watch" recommendation is given.  Within the initial several days to a week, gradual increases of pain and other symptoms such as headaches, dizziness, "foggy thinking," and loss of appetite due to the high pain intensity can occur, and the person may then visit a chiropractic clinic, as the “waiting and watching” approach just doesn’t make sense.

The initial examination findings often reveal significant muscle spasms and pinching of the nerves in the upper part of the neck, resulting in headaches.  Patients may have difficulty describing their complaints including problems communicating with others such as, "I just can't find the words I want to use."  This lack of mental clarity is often caused by a concussion and can last weeks to months.  Some patients do well and may feel 50-75% better after 3-6 weeks of chiropractic treatment with respect to neck pain and headache intensity and frequency but of course, this varies from patient to patient.  During this time, exercises are usually given to help stretch the tight muscles and strengthen the weak muscles in the neck and upper back region. Temporary work restrictions may be required, especially if the patient had not been able to work prior to seeking chiropractic treatment.  A quick return to work is usually very important.
 
Hence, a "wait and watch" approach usually does not work very well.  In addition, the use of medications may prohibit being able to drive a car or adequately function at work.  Certain medications can also affect a person's ability to responsibly manage their children.  It can be very confusing for many people when trying to decide from whom they should seek treatment after a whiplash injury.  The primary goal of the chiropractic physician is to achieve a reduction in symptoms and return the patient to a productive, functional lifestyle as quickly as possible.  We sincerely appreciate the trust that our patient's place in us when choosing our clinic to treat their problems associated with motor vehicle accidents and whiplash.

Some Headache Causes And Solutions

There are many people who frequently suffer from headaches, even on a daily basis.  Many feel this is “normal.”  In fact, when they come in for treatment, they may not even bring it up and only after asking if they have headaches, do they then discuss it, acting as if everyone has headaches.  Others are completely debilitated and can’t go to work, drive a car, or even leave the house due to the intense pain and pressure, as if their head might explode.

 When patients come to my office, I’ve found it is very important to take a very thorough health and family history. 

 I find patients frequently tell me important clues to the cause of their headaches.  For example, if one of my patients indicates that she has had headaches, as long as she could remember and the family history includes her mother having headaches that were debilitating and an MRI revealed that part of her brain stem extended down into the upper part of the neck, this would prompt an MRI of the patient which could reveal a similar finding.  Another example is a patient with headaches that occur only at the time of one week prior to menstruation.  This may lead to the trial of several nutritional vitamin / herbal approaches aimed at reducing fluid retention or build up that frequently occurs pre-menses.  Other causes have included traumas from car accidents, slips and falls, sports injuries, and other activity related causes.  In these cases, examination may lead to a diagnosis of abnormal biomechanics in the cervical spine and chiropractic treatment addressing these findings may prove very satisfying.  Other causes may include stress and/or psychological conditions that required co-management with mental health practitioners and/or their primary care physicians. The combined efforts of medication and chiropractic treatments are most satisfying for these patients.

 In general, the cause of headaches are usually multi-factorial and therefore, the most effective treatment is a multi-dimensional approach in which chiropractic treatment methods are, in most cases, the most important contribution to the successful management of headaches.  Chiropractic treatment approaches include spinal manipulation, mobilization, muscle release techniques such as trigger point therapy, longitudinal and /or transverse friction massage, massage therapy, manual and/or instrumental traction both at home and office, physical therapy modalities including ice/heat, electrical stimulation (several types), ultrasound, light/low level laser therapy, infrared, diet and nutritional counseling, and stress management.  Co-management needed for some patients can be arranged through this office and may include primary care physicians, physical medicine and rehabilitation physicians, pain management, rheumatology, internal medicine, neurology, physical therapy, as well as acupuncture.

 Most important is that you feel confident that if you, your family or friends require treatment for headaches, our office will provide you with a comprehensive approach most likely to bring about a very satisfying outcome or result.

Carpal Tunnel Syndrome And Its Many Causes!!!

Did you know that carpal tunnel syndrome (CTS) is affected by many conditions, not just over-use activities?  There can also be a combination of causes such as a highly repetitive job plus other causes, such as the use of birth control pills (BCPs), low thyroid function, arthritis, and others.  For example, a worker in a factory can be injured by the fast, repetitive work required by his or her job.  The initial symptoms may begin as very mild tingling noticed when first waking in the morning but goes away after a short time frame, once up and moving.  Weakness in pinch or grip strength can result in dropping objects, poor handwriting, difficulty in buttoning a shirt, or when threading a sewing needle.  By this time, most people will seek health care services due to the activity interference and gradual increases in symptoms associated with CTS.

In addition to what is stated above, additional activities that can be affected by the presence of CTS include holding a book or newspaper, holding a telephone, opening jars, doing household chores, carrying grocery bags, as well as sleeping at night.  Common symptoms include numbness or tingling of the fingers (2nd, 3rd, and 4th), waking up at night with symptoms, frequent need to shake or flick the fingers, weakness of pinch and grip activities, and aching or pain in the wrist and/or hand. 

Other conditions that may exaggerate or may even be the primary cause of CTS include the use of BCPs, pregnancy, hypothyroidism, diabetes mellitus, rheumatoid arthritis and lupus. These conditions superimposed on a patient who works on a job where fast, repetitive work, awkward positioning of the wrist, forceful grip or pinching, and the lack of rest often results in the onset or worsening of CTS.

When seeking chiropractic services for CTS, the examination process usually includes obtaining a complete health history.  This can lead to a discovery that the patient has other complaints or conditions that may cause or contribute to the presence of CTS previously mentioned. The examination usually includes various tests to determine whether CTS is present or not.  Other diagnostic tests such as an EMG (“nerve test”) can help determine the degree or extent of the condition. 

The chiropractic treatment approach may include (but is not limited to) wrist joint manipulation, muscle-stretching exercises of the forearms, the use of a wrist brace (especially at night), the use of Vitamin B6, and/or job modifications.  The chiropractor may also discuss with the primary care physician the patient’s condition, which can lead to other management strategies such as changes or modifications of the patient’s medication(s), which can result in a decrease or eliminate significant negative side effects.   

Fibromyalgia (FM) – Diagnosis and Management Strategies

Until recently, fibromyalgia (FM) was felt to be a condition that could only be diagnosed after eliminating other conditions that are more “testable.”  A recent study suggests an MRI can identify patients with FM from those without it.  Though this may be relieving for those suffering with this condition, it doesn’t change the difficulty in treating FM.
 
 We have all felt tired and burned out in the past and thought nothing of it.  Can you imagine feeling that way all the time?  The degree of fatigue, inability to concentrate, fear of driving a car, confusion, depression, anxiety, and sleep deprivation can be overwhelming.  Frequently, health care providers seem to have little or no compassion for those coming to them with these symptoms.  It may be that they feel helpless, as most treatment approaches utilizing pharmaceuticals either don’t work or may create side effects can be worse than the condition.

 Studies suggest a combined approach of exercise, diet, sleep aids – nutritional and/or pharmaceutical, stress management techniques such as yoga, deep breathing, and meditation seem to result in the greatest degree of patient satisfaction.  Some simple breathing techniques that any of us can do to reduce stress include deep inhalation through the nose and out through the mouth repeated several time in a row. This works best if you can find a quiet place, close your eyes, concentrate on only the breathing, and inhale slowly and longer than the exhale portion. This is to be repeated several times in a row, usually at least 3 times and can be performed as often as needed throughout the day.  Another very effective approach when you want to rapidly reduce stress, is forceful rapid blowing, like blowing out candles on a birthday cake.  This technique can improve your ability to concentrate, make you more alert, and can even help when taking tests.  To gain further control of stress, I recommend starting a Yoga or Pilates class where these and other techniques can be learned.  There are also stress management DVDs or CDs that can purchased online.

 Diet is also important since food is the fuel our bodies run on.  If you put diesel fuel into your regular gas engine car, the results will not be good!  The engine will kick and sputter and eventually die after gumming up the fuel lines.  This is analogous to eating too many refined carbs (simple sugars), eating transfats, eating too excessively and/or eating too quickly. 

 There is a general dietary approach that is very effective in both improving quality and producing a “full” feeling without the need to eat a large quantity of food.  The basic premise is to eat like we did back in the Paleolithic era, when humans were hunters and gatherers.  This means only grass fed animal meat, fruits and vegetables are the primary foods consumed.  This also means minimizing the grain related foods we currently eat a lot of such as bread, pasta, crackers, cookies, etc. 

 For more information, google “paleodiet”  or visit sites such as paleodiet.com where diet recommendations, cook books, and other information can be obtained.  Also, anti-inflammatory diet and vitamin recommendations are available.  We have more information about these methods at our office.

Low Back Pain And Its Many Causes!!!

Low back pain (LBP) is one of the most common complaints presenting to our office and remains one of the most challenging conditions to manage because there are so many causes of LBP.  Some of the causes include the obvious such as over lifting, over use activities such as sports injuries (bowling, golfing, skiing, tennis, football, etc.), raking leaves, shoveling snow, and more.  Frequently, work related strains are the primary cause of LBP due to the constant, persistent and awkward positions frequently required in many jobs, especially in repetitive motion assembly line work.

The cause can also be as simple as standing on 2 feet vs. 4 feet.  Studies show when 2 legged and 4 legged animals are compared, arthritis starts in the 3rd vs. the 6th decade of life, respectively due to the vertical load placed on the biped or 2-legged animal. In spite of this, after sharing this information with patients, I have not been successful in convincing them to start walking on all fours!  Because we are a 2-legged species, addressing a short leg can have significant benefits to any spinal condition.  This is because a short leg of only 5mm (1/4 inch) can result in a drop in the pelvis resulting in crooked foundation that the spine sits on, creating a curvature in the spine.  This places stress on the spinal components including the spinal cord and nerves and can contribute or be the actual cause of not only LBP, but also problems higher in the spine including neck pain and headaches! 

Many times, a satisfying outcome is not achieved until I address the leg length issue by the use of heel or a combination of heel & sole lifts.  If a leg is short, the effects at the top – that is, the neck and head, are dramatically affected.  In one case, treatment to the neck and head had little effect on his headaches and only after placing a heel lift in one shoe and arch support in both shoes did he feel significantly improved.

In most cases, treatment addressing the entire body from the feet up yields the most satisfying results.  Also, secondary issues such as diet, stress management, home treatments including exercises, can be very important in the successful management of back pain.  In many patients, a combination of chiropractic, leg length correction, and nutritional management including the use of vitamin and herbs resulted in the best approach results.

Usually, offering the patient advice on the methods of applying ice, modifying/reducing bending/ lifting activities, as well as performing the chiropractic treatment will satisfy the majority of patients. However, in some cases, co-management with other allied health care providers is necessary, especially where there is a slow response in the initial acute stage of LBP. If these less common cases should occur, the combination of chiropractic and primary care yields the best results.

In our clinic, we offer a multidimensional, holistic approach to the treatment of low back pain so that a positive, satisfying outcome is achieved.

Headaches and Posture

Have you ever glanced at your reflection in a storefront window or mirror as you walked by and noticed your posture?  Scary, isn’t it?  We all know that we should stand up straight but we soon forget when we get busy and stop thinking about it.

Poor posture is often due to years of standing slouched and this bad “habit” usually starts at a young age.  Just look around when you’re in an airport or shopping mall and notice the many people have poor posture.  In fact, people’s posture may reflect their attitude – if they’re happy, sad or depressed.  Poor posture may be related to self-consciousness, especially during adolescence.  It is also genetic as we frequently see a “trait” throughout family members with similar postural tendencies.

The most common postural fault associated with headaches is the forward based head and shoulders.  From the side, it appears that the head is significantly forward relative to the shoulders, the upper back is rounded forward and the shoulders are rolled forwards and rotated inward.  One exercise that helps reduce this postural bad habit is tucking in the chin and pretending a book is balancing on top of the head.  The objective is to not allow the book to slide forward off your head and land on your toes!

It takes approximately 3 months of CONSTANT self-reminding before the new “good habit” posture becomes automatic, so be patient.  Soon you’ll “catch yourself doing it right” without thinking about it.

Frequently, posture is faulty lower down the “kinetic chain.” The first link of the chain is the feet and the last link is the head. Since we stand on two feet, any change in that first link or the feet, can alter the rest of the chain, especially areas furthest away – the head, resulting in headaches. For example, if one leg is short, the pelvis drops, the spine shifts (scoliosis), the shoulder drops and the head shifts trying to keep the eyes level. A short leg usually needs to be managed with a heel lift, an arch support or combination of both to properly treat the headache patient.  

Most health care providers EXCEPT Chiropractic Physicians typically ignore these issues. Chiropractic Doctors are specifically trained to analyze posture and correct it. You can depend on our clinic for up-to-date treatment approaches such as these.

Non-Surgical Treatment for CTS

Carpal tunnel syndrome (CTS) is basically a pinched nerve on the palm side of the wrist.  It is very common and symptoms can vary from periodic tingling to a debilitating disorder that can stop activities at home and work. The cause is usually gradual due to repeated movements, especially fast paced motions such as prolonged practicing of a musical instrument, typing, various hobbies (knitting, crocheting), as well as fast paced and/or firm gripping when assembling products on a line at work. Initially, symptoms can include tingling or numbness that gradually increases in frequency, intensity and duration followed by weakness in pinch or grip.

Because the symptoms can slowly and gradually appear, most people wait a while, sometimes years, before they seek treatment for CTS.  It is important to recognize the initial signs and properly manage the condition AS EARLY AS POSSIBLE to avoid a potentially disabling CTS condition.  Early treatment may be minimal and only require learning proper exercises or making minor activity modifications.

The following is a list of symptoms that should warn you to seek treatment for CTS: sleep interruptions due to numb hands/fingers (usually the 2nd, 3rd, and 4th fingers), the need to shake or flick your fingers, numbness with driving/holding onto the steering wheel, difficulty in buttoning clothing, dropping objects/weak grip or pinch, age over 50 (with these symptoms), and others.  If you have other conditions such as diabetes, thyroid disease, obesity, hormone replacement/birth control pills or are pregnant, CTS is more common.

When you arrive at our clinic, we will conduct a thorough history and physical exam to determine if you are a candidate for non-surgical care.  Treatment will include, along with restoring motion to the joints affected by the condition, advice on sleep (such as the use of a wrist splint at night), job/work station modifications (include working with your employer), teaching of exercises so you can help yourself in the treatment process, and other education approaches to help you avoid future episodes of CTS.

Because of the gradual onset of symptoms including finger numbness, wrist pain and/or loss of joint motion, the elbow, shoulder and neck often become affected and require treatment and exercise in order to obtain a good result.  One exercise for stretching the forearm is performed by placing the palm of your hand on a wall in front of you (fingers pointing downward) while keeping your elbow straight.  Then, reach over with your opposite hand, grasp your thumb and pull it back until you feel a “good stretch” in your forearm.  Other exercises to the shoulder and neck may be appropriate and can be discussed. Most importantly, don’t wait too long after symptoms start!  The faster you present to our office, the better the outcome of treatment will be.

Whiplash and Work

Does this sound familiar? It’s fictional but a rather typical scenario affecting thousands of American drivers:

“Last week, I was waiting at a red light and a car came up from behind and ran into the back end of my car.  It was a low speed collision without a lot of damage to either of our cars.  Surprising, I felt quite a jolt and my head even hit the headrest.  I didn’t bother getting the name or phone number from the person that hit me because I didn’t hurt at the time and besides, there was no real damage that I could see to my car or the other person’s car.

“About a half hour later, I noticed my neck felt stiff when I turned to check traffic on my right and I felt really sharp pain before I could turn the whole way.  The pain was bad enough to make me yell and when I brought my head back to the front, the pain didn’t go away – in fact it felt worse.  When I woke up the next day, I could hardly turn my head at all and, I had a terrible headache.  The pain was so bad that even 4 Advil didn’t touch it.

“I couldn’t decide what type of doctor to see for this.  I knew if I went to my family doctor, he’d put me on a bunch of pills but I have to drive forty five minutes to my job and I have two small kids that require my attention.  I had seen an ad for a chiropractor a while back and I wondered what they would do for something like this.  I knew I had to do something and fast!

“So I decided to go to a chiropractor a friend of mine recommended and I was really surprised when I got there.  The doctor was really attentive and seemed to know exactly what was going on.  It was explained to me that I may have been hurt MORE than I might have been had the speed of the other car been going even faster because crushing metal absorbs the shock where in my case, no car damage resulted in more shock to me.  This made sense because I had some books on the other seat that flew off when I was hit, which I forgot about until we were talking.  I also learned that even if I knew I was going to get hit, I wouldn’t have been able to brace myself enough to avoid injury as the speed of the force moves the head and neck quicker than what I can tighten my muscles.  The chiropractor showed me some charts that helped explain all this and why my neck hurt and where the headaches come from.  I also learned NEVER assume no car damage means no injury.

“The best part was right after the adjustment, I felt immediate improvement with better movement and less pain. I also was told to put ice on my neck, which helped a lot more than heat did. I’m now doing exercises and really feel good! I can’t tell you how happy I am that I chose a chiropractor to help me!”

Patients who have similar experiences are afraid of having a long, drawn out problem and missing work.  You have many choices when it comes to choosing a health care provider for your injury and other health care needs.  I truly appreciate your trust and confidence in our service when choosing to visit my clinic when you need help!

Please contact our office if you, your family or friends are suffering with injuries sustained in a motor vehicle collision.   

Dr. Roizen / Dr. Oz Presents

YOU: The Most Important Choices For Making Yourself Younger: #7-10 DHA, Calcium and Magnesium, and Aspirin 

Co-Author of 4 #1 NY Times Bestsellers including: YOU Staying Young.  The Owner’s Manual For Extending Your Warranty (Free Press) and YOU: BEING Beautiful.
The Owner’s Manual to Outer and Inner Beauty

Our basic premise is that your body is amazing:  You get a do over: it doesn’t take that long, and isn’t that hard if you know what to do.  In these notes we give you a short course in what to do so it becomes easy for you and then to teach others. We want you to know how much control you have over your quality and length of life.

Last month we added steps 5-10 of our most important tips to Staying Young,
but only had space to discuss 5 and 6.  Here we’d like to discuss # 7-10.

1. Understand you get a do over and it’s not that hard and it doesn’t take that long if you know what to do.
2. Start with walking.
3. Recruit a buddy and call daily.
4. Learn how to make YOU-turns
   5-10, Pop these Pills: 
5, one half a multivitamin morning and night;
6, vitamin D 500 IU,
7, Calcium 600mg,  and 8,  magnesium 200mg, morning and night;
9, DHA –omegaa-3 600mg a day;
   10, 162.5 mg of aspirin. 

As to why we recommend calcium twice a day for men and three times a day for women –and starting before age 20 by the way—you probably know that calcium is good for your bones, but more and more research is showing that there’s a link between calcium and weight loss. It seems that 1,000 milligrams a day of calcium help both reduce fat intake and increase fat metabolism—a double whammy in the world of weight loss. you can get the calcium (which is absorbed better through the liquid form of milk, called the whey, than the solid part, the curd) through the usual suspects such as low-fat dairy products or supplements. But don’t rule out the stealth sources either, such as spinach, sardines, beans, sesame seeds, and oranges.  The magnesium is needed to prevent constipation from the calcium.

DHA Omega-3 fatty acids are the kinds of fat found in fish, like salmon and mahi-mahi. These healthy fats slow cognitive decline in people who are at risk, help keep your arteries clear and improve the function of your
Please Turn Over…

message-sending neurotransmitters. These fatty acids are also the handymen of your arterial system, because they can do a whole lot of fixing up. They reduce triglyceride levels in your blood (high triglycerides are a big cause of plaque buildup), They help increase healthy cholesterol numbers to clear the arteries by increasing the amount and the size of your healthy HDL cholesterol.

And they help reduce the risk of arrhythmia after a heart attack. In addition, they decrease blood pressure. Aim for 13 ounces of fish a week, or, if you prefer supplements, take 2 grams of fish oil a day (metabolically distilled), or DHA from algae (where fish get their omega-3s), or an ounce of walnuts a day. DHA is the omega-3 that seems best for the brain.

Further, research suggests that omega-6 fatty acids (found in cereals, some nuts, whole grains, and vegetable oils) can be harmful to us if we don’t have the proper ratio of omega-3 (found in oily fish, walnuts, certain algae, and flax) to counterbalance those fats and provide a protective effect against heart disease. The ideal ratio: Omega-3s, especially DHA, should be one-quarter of omega-6s.

Taking 162 milligrams of aspirin a day (that’s two baby aspirins or half a regular, taken with a half glass of warm water before and after) can decrease the risk of getting colon cancer, esophageal cancer, prostate cancer, ovarian cancer, and breast cancer—all by 40 percent. And it probably decreases the risk of stomach, throat, and several other cancers as well. And aspirin reduces inflammation in your arteries: and what’s good for your heart and arteries is also good for your brain, sexual function, and skin (prevents wrinkles). We know aspirin has side effects, but the benefits—a younger arterial system and a decreased risk of at least four big cancers—often outweigh the risks. So if you are typical and over 35 and a man or over 40 and a woman, discuss with your doc whether it’s worth it to you.

Mehmet and I have a new book released on November 11th, 2008, entitled YOU: Being Beautiful:  The Owner’s Manual to Outer and Inner Beauty.   Let’s dispel three myths now:

Beauty is in the eye of the beholder. Translation: Just as we all have different taste buds, we all have different beauty buds, as well. Some like blond; some like brown. Some like their men to wear boxers; others prefer leopard-print G-strings.
 Don’t judge a book by its cover. Translation: Don’t make assumptions or judgments about people just because they have big boobs, no hair, or a belt that’s longer than a circus tightrope.
 Beauty is only skin deep. Translation: Stop linking outer beauty with the inner kind. They’re as separate as mashed potatoes and maple syrup.
 The logic behind all these myths argues that external beauty is unimportant, most likely misleading, and at best relevant only until more useful information becomes available. But we have three words for these three clichés: Wrong, wrong, wrong. Scientific study after study shows that these popular principles are more myth than reality. In fact, research shows that human beings have evolved universal standards of beauty, both within and across cultures. Research also shows that attractive people are judged more positively and assumed to be more competent and more exciting than unattractive people—even when there’s other information available about them. Research also indicates that external beauty is linked to personality and behavior.
 Though there are biological and social influences on beauty, it does seem that being deemed attractive creates a kind of self-fulfilling prophecy that reinforces and internalizes certain behaviors and self-concepts. And guess what? Most of these crucial factors are ones you can change for the better.  You’ll have to either buy the book (we receive a royalty, so we hope you do that) or wait for more columns to see why we believe “beauty doesn’t as much reflect our vanity as much as it does our humanity and our health.”  And how to enhance your outer and inner beauty.