10 Elements of a Healthy Mind

A Healthy Mind, Equals a Healthy Body

These are tips below for a healthy mindset.
1. Have an increased awareness and appreciation of yourself and your body.

2. Set aside time each day to perform rituals, or to relax and meditate.

3. Keep in touch with close relationships.

4. The ability to adapt to ever changing conditions.

5. Exercise, eat right, and take good nutritional supplements.

6. Laugh a lot.- A great comedy can really make you feel better.

7. Get out of the house and socialize.  Volunteer, attend events, host a dinner at your house.  Be around positive people who have a great outlook on life.

8. Practice on having an optimistic attitude.  Set goals.

9. Schedule workout days on your calendar, and honor your word. Have integrity around your physical appearance, your outside is a reflection of your inside.

10. Manage your emotions.  Turn off the bad emotions or put them aside until you can address them.  Over time this process will become easier.

 

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Tips To Boost Brain Health

10 Tips To Boost Brain Health

1. Eat more grass-fed meat and wild fish.

These contain DHA, or docosahexaenoic acid, an omega-3 fatty acid that the brain uses to make myelin, the insulation on the wiring between brain cells.

2. Eat 2 to 3 cups of green leafy vegetables each day, and organic clarified butter from grass-fed cows.

The butter is a good source of vitamin K2, and the bacteria in your gut will metabolize the vitamin K1 in the greens into vitamin K2. Your body needs vitamin K2 to properly use vitamin D and produce myelin.

3. Eat deeply pigmented berries and vegetables, such as beets.

Pigments are a marker for polyphenols, or antioxidants. Diets higher in antioxidants have lower rates of dementia and other forms of chronic disease.

4. Stop consuming any artificial sweeteners or flavor enhancers.

These compounds are excito-toxins, placed in your food to trick your brain into overconsumption. They also increase the amount of glutamate in your brain to excessive levels. It is best to avoid foods that have added foodlike chemicals.

5. Stop eating sugar and white flour-based products.

These products have a high glycemic index, meaning they cause a spike in blood sugar and insulin. Elevated insulin competes with enzymes that remove toxic tau proteins from the brain, preventing the brain from taking care of itself appropriately.

6. Exercise: Long-term exercise has been proven to increase brain power and even create new neurons in the brain. Go out and get a natural high off of your own brain chemistry through exercise!

7. Take Fish Oil: Fish oil supplements are literally like membrane material for the brain. The 2 primary components of EPA and DHA each act to strengthen both the emotional center of the brain and boost focus. There is an increase in overall brain activity after taking fish oil for awhile.

8. Take A Multivitamin, get a Vitamin Injection or Nutrient IV Therapy: Vitamins are great for the brain, and if it does not get enough of a certain vitamin through daily diet, consider a multivitamin. Multivitamins help facilitate the functioning of a healthy body and enriched brain. Start popping a vitamin each morning for awhile and chances are good that you’ll notice a difference!

9. Avoid Stress: A little bit of stress will never hurt anybody. Too much stress actually causes detrimental increases in the hormone “cortisol” which in high levels, kills brain cells and suppresses brain functioning.

10. Drink Freshly Squeezed Juice: Drinking fresh pressed vegetable juice revitalizes the brain and provides cells with a refreshing jolt of nutrients. Most juices provide your brain with vital nutrients which in turn, provide you with more mental energy and focus.

Referenced by Dr. Terry Wahls & Foodmatterstv.com

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Vital Ingredients Your Green Juice is Missing

There is no doubt green juices are the powerhouses loaded with vitamins, minerals, and antioxidants.  Most green drinks are missing one important ingredient–healthy fat.

Fats help us absorb vitamins.  Vitamins A, K and E are the most abundant in green juices.  These vitamins are fat soluble, which means they need fatty acids to be present in order to be absorbed.  Without fat present, you might be missing out on these amazing vitamins.

Below are examples of healthy fatty acids.  Soak a teaspoon or two of chia seeds in your juice or enjoy 12-15 almonds.  Not only will you get the essential vitamins from the juice, but healthy fats, protein and fiber.  If your short on time, just take your daily fish-oil supplement with your juice.  Enjoy your juicing!

 

EXAMPLES OF HEALTHY FATS:

– Nuts (Almonds, Cashews, Pistachios, Walnuts)  Raw nuts are the healthiest.

– Hemp hearts

– Chia Seeds

– Avocado or Avocado oil

– Virgin coconut oil (organic)

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Pain management or Pain resolution?

Are you tired of that nagging pain from an injury that won’t heal? Did you try cortisone that resulted in only temporarily relief?

Cortisone momentarily decreases pain by suppressing inflammation. But your pain can return in the long term, forcing you to get another cortisone injection or take more pain meds. This is the essence of pain “management”.

According to a study, pain eventually returned in those who received cortisone injections, while pain continued to decrease in those who received Platelet Rich Plasma (PRP) injections.

PRP injections reduce long term pain by actually stimulating regeneration of the damaged tissue that leads to pain resolution, rather than simply masking or “managing” the pain like cortisone.

Pain resolution is the best solution!

For the month of March 2015, we are offering $75 off a prolotherapy or PRP treatment with Dr. Soheily. Call Spark Health at 858.228.4188 to book your appointment!

LEARN MORE ABOUT PRP & PROLOTHERAPY 

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Dr. Aliza Cicerone on “Just Oncology” blog talk radio

As nationally prominent ‘cancer centers’ continue to incorporated integrative practices into their treatment protocols, today we hear from someone close to the action and dive into the plans of one San Diego based oncology practice to add intergrative oncology to a traditional western medicine scope of practice.

 

http://www.blogtalkradio.com/justoncology/2013/10/16/aliza-cicerone-nd-fabno

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Why am I in pain?

Have you ever experienced…

  • Back pain
  • Shoulder pain
  • Wrist pain
  • Ankle pain
  • Neck pain
  • Foot pain
  • Hip pain
  • Plantar fasciitis
  • Athletic injuries
  • Torn ACL/MCL
  • Tennis elbow
  • Golfer’s elbow
  • Ehlers-Danlos Syndrome
  • Muscle spasms
  • Trigger points
  • Sprained ankle
  • Torn rotator cuff tendon
  • Labral tear
  • Radiating pain
  • Strained muscles
  • Jumpers knee
  • Osteoarthritis
  • Post surgery pain
  • Hyermobile joints?

Much of the time the pain comes from..

  • Ligaments and Tendons
  • Ligaments attach bone to bone, stabilizing the joint
  • Tendons attach muscle to bone, moving the joint
  • Like steel cables they confer strength, but when they’re damaged or over-stretched (lax) the nerves in them send lots of pain signals!

What’s normally done for pain?

  • Ice
  • Anti-inflammatory medicine (NSAID): Ibuprofen, Naproxen, Aspirin, Celecoxib, Diclofenac, Indomethacin, etc.
  • Immobilization

A Better Solution: Prolotherapy & Platelet Rich Plasma (PRP)

  • How it works
    1. Injection of a natural proliferant (dextrose) + anesthetic or your own platelets (PRP) + anesthetic. PRP is usually used with more severe injuries.
    2. This creates a local inflammatory reaction, drawing blood to the area especially white blood cells and platelets which secrete growth factors
    3. Growth factors promote collagen deposition, regeneration and growth = healing the damaged tissue
  • Expected treatment outcomes
    1. Decrease or eliminate Pain
    2. Improve ability to function in your activities of daily living
    3. Increase muscle strength where weakness was present due to ligament or tendon injury
    4. Decrease or eliminate stiffness in joints due to muscle spasm and arthritis
    5. Regenerate damaged, lax, torn ligaments and tendons

 

Let Spark Health help relive your pain today.

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Spark Health Cleanse Program Blog

What is detoxification?

The first step to beginning a successful detox program is to understand how our bodies change toxins into less toxic or more readily excretable substances.

Many people equate detoxification only with the liver, but it is important to look at our systems of elimination and detoxification as a whole, including the kidneys, liver, and gastrointestinal tract. Setting up the body to efficiently eliminate toxins is the first and most important step for a successful cleanse. Toxins can have damaging effects on the body if they are too rapidly released without being safely eliminated, so it is important to focus on improving and optimizing the function of your body’s own detoxification systems.

Kidneys

Our kidneys help to maintain fluid balance, remove toxins and waste via the urinary system, regulate blood pressure, and control red blood cell production. Kidney function supports many areas of balance in the body: acidity and alkalinity for pH regulation, salt and water for blood pressure regulation, and sodium and potassium concentration for healthy circulatory and neurological systems.

The kidneys also play an important role in vitamin D activation, which is essential for energy production, cancer prevention, bone health, immune system support, and anti-inflammatory benefit.

Liver

Liver function involves cholesterol regulation, breaking down and filtering toxins, storing sugar, minerals, and vitamins, and producing blood cells.

One of the most important roles of the liver is to break down and remove harmful substances out of the blood, while filtering out non-beneficial bacteria and viruses. The liver is also involved with digestion by producing bile, which is then stored in the gallbladder.  After eating, the gallbladder then releases the bile to help break down food for more efficient digestion and absorption.

Digestive Tract

The gastrointestinal system supports detoxification by evacuating waste containing toxins, bacteria, and parasites, while absorbing necessary minerals and nutrients from the food we eat.

The colon works together with the skin, liver, and kidney to flush toxic matter out of the body. After the liver breaks down harmful substances, they are then transported to the intestines via bile. When fecal matter moves through the colon, the colon’s lining absorbs vitamins, mineral salts, and water from the waste, and excretes the toxins.

 

Weight Loss

A common benefit of a successful detox program is weight loss. Our fat cells contain stored toxins, including heavy metals and excess hormones, so it is especially important to encourage functional detox pathways as fat cells are released when losing weight. While undergoing a cleanse, other important physiological considerations include:

  • Cell membrane fluidity to allow toxins to exit the cell for removal by the liver, kidneys, and digestive tract.
  • Blood sugar balance, which is regulated by the pancreas (secreting insulin) and the liver (stores and releases glucose in response to blood glucose levels)
  • Healthy cholesterol levels, which depend upon proper synthesis and metabolization in the liver.
  • Limiting inflammatory foods such as gluten and dairy, and focusing on nutrients from whole food sources
  • Appropriate digestion and absorption of food
  • Sufficient water intake for kidney health and function
  • Daily exercise to support liver function, healthy digestive patterns and gastrointestinal elimination of toxins.

 

Eating nutrient dense whole foods and juices, along with proper supplement support, will ensure that you are giving your body the tools needed for successful detox and ongoing optimal health.

http://www.livebeaming.com/2014/09/what-is-detoxification/

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Dirty Dozen: buy organic

Let Spark Health show you which foods to buy organic.

Apples

Celery
Cherry Tomatoes
Cucumbers
Grapes
Nectarines & Peaches
Potatoes
Spinach
Strawberries
Sweet Bell Peppers
Kale & Collard Greens
Summer Squash

 

Clean Fifteen: ok to buy conventionally grown

Asparagus
Avocados
Cabbage
Cantaloupe
Corn
Eggplant
Grapefruit
Kiwi
Mango
Mushrooms
Onion
Papaya
Pineapple
Sweet Peas
Sweet Potato

 

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Reducing Environmental Chemical Exposure

  1. Remove shoes before entering the home, and wash work clothes separately
    Reduces the number of chemicals introduced from occupational sources that are introduced into the home.
  2. Filter home tap or well water
    Reduces the exposure to numerous known or suspected carcinogen and hormone disrupting chemicals.  Filtered Tap water is preferable to commercially bottled water.
  3. Store water in stainless steel or glass containers
    Prevents BPA and phalates, found in plastics, from leeching into drinking water.
  4. Microwave food in ceramic or glass containers
    Prevents BPA and phalates, found in plastics, from leeching into food when the containers are heated.
  5. Choose produce that is grown without pesticides or chemical fertilizers
    Reduces overall burden of chemicals in the environment and in the diet.
  6. Choose meat, eggs and dairy that is raised without antibiotics, growth hormones or the use of feed lots
    Reduces overall burden of many chemicals, such as DDT and it’s metabolites, that can be concentrated by intensive agricultural practices.
  7. Avoid exposure to tobacco smoke
    Avoids one of the most well documented carcinogens.

Reducing Environmental Chemical Burden

  1. Be physically active every day
    Sweat promotes the release of chemicals that build up in fatty tissues, and mobilizes the body’s stores of toxic chemicals.
  2. Eat a diet high in fiber
    Dietary fiber facilitates the removal of toxic chemicals by carrying them out with the rest of the body’s waste.
  3. Eat a diet high in antioxidants
    Fruits, vegetables and whole grains provide important nutritional support to deal with the chemicals we come into contact on a daily basis.

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.

Tips for Restful Sleep

Begin rituals that help you relax each night before bed.
This can include such things as a warm bath, light snack, chamomile tea
or a few minutes of reading.

Watching television before bedtime is often a bad idea.
The television should not be in the bedroom.  The light from the screen is too stimulating. Use a radio instead for background noise.

Don’t go to bed unless you are sleepy.
Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep.

Get up at the same time every morning, and go to bed at the same time every night.
Do this even on weekends and holidays.  Even if you are retired or not working, this is an essential component of good sleeping habits.

Avoid taking naps if you can.
If you must take a nap, try to keep it less than one hour, and avoid naps after 3 p.m.

Do not go to bed hungry, but don’t eat a big meal near bedtime, either.
Snack on high protein foods, like nuts/nut butter, Greek yogurt, whole grain crackers with cheese, to stabilize blood sugar.

Avoid sleeping pills, or use them cautiously.
Most doctors do not prescribe sleeping pills for periods of more than three weeks.
Do not drink alcohol while taking sleeping pills.

Make your bedroom quiet, dark, and a little bit cool.
It should remind you of a cave.  Find a comfortable temperature setting for sleeping, and keep the room well ventilated. A cool (not cold) bedroom is often the most conducive to sleep.  Block out all distracting noise, and eliminate as much light as possible.

 

Advanced Naturopathic Medicine Inc. DBA Spark Health Naturopathic Medicine.