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Mary on the Radio, August 2010

Healthy Immune System

Vitamin D3 – take 2000 IU per day. See my article below on the many benefits of Vitamin D. For higher doses have your lab checked – 25(OH) Vitamin D. Normal levels are between 60 and 100. Vitamin D is metabolized in your body from sun exposure. If you use sunscreen as low as 8, there is no Vitamin D made. Food has very little vitamin D, you need to supplement.

Echinacea builds up the immune system. Take it two times per day for 8 weeks. Stop for 2 weeks. You may do another 8 week course if needed. If you have an autoimmune disease do not use Echinacea. These include Rheumatoid Arthritis, Lupus, MS, Type I Diabetes, Connective Tissue Disorders, Celiac Disease.

Vitamin C 1000-2000 mg per day, can increase dose if starting to feel ill.

Probiotics – A healthy gut helps keep the immune system healthy. I suggest Orthomolecular Orthobiotic at HealthyVitality.biz; take one per day.

Omega 3s decrease inflammation and promote a healthy immune system. Dosing is at least 1000 mg of EPA + DHA or more.

Neti Pot for sinus cleaning. This is a saltwater solution up the nose, not a mist. This can be a little traumatic when first starting. It cleans out sinuses and helps reduce allergies and sinus infections. Start with two times per day and increase up to 4 times per day if you start to get sick. Use 1/4 to 1/8 teaspoon salt to 1 cup warm water; ½ half up one nostril, the other half for the other nostril. If your nasal mucosa starts to dry and you get bloody discharge, sniff olive oil for nasal mucosa healing.

White flour/sugar products and stress decrease the immune system.

Be Healthy!

For the pharmaceutical grade supplements I use see HealthyVitality.biz.

Mary on the Radio, July 2010

Hormonal Symphony
If your hormonal symphony is playing in tune, you feel fabulous. If your hormones are not balanced (playing out of tune), you will experience symptoms* ~ Pam Wartian Smith MD, MPH

Metabolic/Anti-Aging Medicine – looking at the metabolism of the body and how it works, using an individualized approach to treatment

Hormones – Estrogens: Estriol, Estrone, Estradiol; Progesterone; Testosterone; DHEA; Melatonin; Cortisol; Vitamin D; Thyroid; Insulin; Neurotransmitters: dopamine, serotonin, GABA. Healthy Gut - probiotics and mixed fiber.

Evaluation - blood and saliva testing, history and physical. Treatment includes medications, herbs and supplements, diet, exercise and stress reduction.

• Estrogens – Estriol, Estrone, Estradiol – 400 functions in the body. Men also have estrogen which is increased with the metabolic syndrome. This leads to a decrease in testosterone
• Progesterone – Balances estrogen, calming – PMS, sleep, menstrual migraines
• Testosterone – Energy, memory, libido, well being, emotions, muscle tone
• DHEA converted to estrogen and testosterone – energy, libido, muscle mass, memory, insulin
• Cortisol – controls weights, affects stress response, improves mood. What is your biggest stressor?
• Insulin – blood sugar stabilization, role in serotonin production. Excess – increased aging, breast/colon cancer, heart disease, HTN, insomnia, migraines, osteoporosis, weight gain
• Thyroid – energy, digestion, skin, bowels, weight, muscle mass. Do not take iodine or thyroid supplements without first checking your labs as this can lead to hyperthyroidism – atrial fib (heart), osteoporosis, bulging eyes, and skin problems.
• Melatonin – Sleep, immune function, breast cancer. Excess – fatigue, depression, ↓serotonin→ ↑carb cravings
• Vitamin D affects your whole body. See article on my website at MarySeger.com
• Healthy Gut – probiotics, mixed fiber
• Neurotransmitters – dopamine, serotonin, GABA

*What You Must Know About Women’s Hormones ~ Your Guide to Natural Hormone Treatments for PMS, Menopause, Osteoporosis, PCOS, and More

See HealthyVitality.biz for appropriate herbs and supplements in affordable, pharmaceutical grade quality.

Mary on the Radio, June 2010

Vitamin D ~ The Sunshine Vitamin

There are Vitamin D receptors in every cell of your body. Thus if your vitamin d levels are low, this can have a profound effect on your health in a multitude of ways.

Vitamin D is formed in our body by a complex series of chemical reactions which begins when the sun hits your skin sans sun screen. We can also start this chemical reaction in the tanner with UVB light. Supplements are also effective for replacing Vitamin D.

Effect on the body:

• Osteoporosis
• Cancer – breast, colon, melanoma, lymphoma, prostate, ovarian
• Diabetes, Heart Disease, High blood pressure
• Autoimmune Diseases – MS, Rheumatoid Arthritis, Irritable Bowel Disease
• Elderly – Falls, Dementia/Alzheimer’s Disease
• Psoriasis
• Depression
• Immune System

Lab Test – 25 (OH) Vitamin D

Supplements – Take D3 2000 IU per day for adults

Sun 20 minutes 3-4 times per week without sunscreen

See HealthyVitality.biz for the appropriate Vitamin D supplement in affordable, pharmaceutical grade quality.

Mary on the Radio, May 2010

Osteoporosis/Osteopenia

• Osteoporosis: Decreased bone density with a bone density greater than -2.5
• Osteopenia: Small bone cells

Who should get a bone density test - Women and men over age 65 or younger if you have risk factors for osteoporosis

Diet – increased protein, fewer carbohydrates ~ begin with a protein breakfast within one hour after getting up before any caffeine

Exercise – Running, swimming, biking, walking, dancing – 6 days per week; weight lifting – 2 days per week; stretching – daily, yoga and tai chi are very beneficial

Supplements

• Calcium citrate: 500 mg two times per day
• Vitamin D3: 1000 to 2000 IU per day, sunbathing without sunscreen 20 minutes 3-4 times per week
• Vitamin K2: 45 -100 mcg per day
• Vitamin C: 1000 mg

Fact Brussels sprouts and red peppers contain more Vitamin C than an orange ~ EAT YOUR BRUSSELs SPROUTS!

Fact Cheese contains Vitamin K2. Vitamin K2 pulls calcium out of the blood vessels and deposits it in the bone leading to reduced risk of heart disease and osteoporosis. Also decreases risk of developing and reoccurrence rate of cancer. Enjoy!

Medications – Biphosphanates should be taken with Calcium and Vitamin D

FRAX Questionnaire - Evaluates your risk for osteoporosis at FRAX

See HealthyVitality for the above supplements in pharmaceutical grade quality.

Mary on the Radio, April 2010

Vascular Health and Longevity The vascular system (blood vessels) has a finite number of ways to respond to an infinite number of insults. ~ Mark Houston MD

Caloric Restriction by 20 percent

• 200 pounds takes 2000 calories to maintain, cut back 20 percent
• Nothing to eat after 7 pm
• Dish up your plate and put some back
• Use smaller plates
• Drink water

Increase Exercise by 20 percent

Fast 12 hours, 3 – 4 times per week from 6 pm to 6 am

Supplements

• Resveratrol: Use trans versus cis. 250 to 300 mg per day. Quercetin increases activity of Resveratrol. Actions: protects DNA, antioxidant, helps protect against diabetes, cancer, elevated cholesterol, high blood pressure and can reduce CRP. Will promote healthy weight and healthy organs. Must drink 100 liter of wine to get daily dose.
• Probiotic (Ortho Biotic by Orthomolecular products): For a healthy gut
• Omega 3’s: Minimum dose 1000 mg of combined EPA + DHA

Awesome Foursome ~ Stephen Sinatra MD, Heart, Fibromyalgia, Athletes

• Ribose 5 gram per day – increases available energy in cells
• Magnesium Glycinate 400 – 600 mg per day – involved in the production of ATP one of the body’s main energy sources; Side effect - diarrhea
• Co Q 10 100 mg per day – sparks energy in cells
• L- Carnitine 500-1000 mg per day – brings fatty acids to muscle to use as fuel

See HealthyVitality for the above supplements in pharmaceutical grade quality.

Mary on the Radio, March 2010

Anxiety GAD ~ Generalized Anxiety Disorder

Symptoms

• Racing heart/Palpitations
• Shortness of breath
• Chest pain
• Excessive sweating
• Feeling of a lump in the throat
• Numbness or feeling of pins and needles in the extremities
• Stomach discomfort
• Trembling
• Heartburn
• Indigestion
• Dry mouth
• Headaches
• Jaw pain
• High sensitivity to light, sound, smell and touch
• Muscle tension
• Insomnia
• Irritable Bowel Syndrome

Causes

• Genetics
• Brain Chemistry
• Environmental

Diet

Cut out white flour and sugar products, including pop – regular and diet. Eat breakfast before coffee to stabilize your blood sugar, eat 3 meals per day.

Exercise

Exercise releases anxiety; Yoga, Tai Chi

Herbs and Supplements

L Theanine - is a unique amino acid found in green tea. Green tea has traditionally been used for centuries to promote relaxation. In recent times L-Theanine has been studied for its use in causing relaxation without drowsiness. It has also been found to be helpful for mind chatter, brain fog, increasing focus and restless leg syndrome.

Do not take if pregnant or breast feeding.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Recommended dose – 1 capsule two times per day HealthyVitality.

Relora- Plex is a blend containing two patent pending herbal extracts, specifically designed to support normal mental functioning during stress and anxiety. In a human study, 82% of the participants taking Relora agreed with the statement: Relora helps control irritability, emotional ups and downs, restlessness, tense muscles, poor sleep, fatigue and concentration difficulties. It is non-sedating although 74% had more restful sleep. Another human trial noted the effect Relora had on DHEA and cortisol levels in patients under mild to moderate stress. Stress can lower DHEA and increase levels of cortisol. After two weeks on Relora DHEA was increased by 22% and cortisol was decreased by 37% per saliva testing.

Cortisol is a hormone produced by the adrenal gland and plays an important role in the body’s regulation of cardiovascular function and fat, protein and carbohydrate utilization. When the body experiences stress, cortisol secretion increases, leading to higher glucose levels in the body. Prolonged elevated secretion of cortisol can have detrimental effects on the proper functioning of the body’s cardiovascular, immune, neurological and metabolic system.

Relora helps reduce cortisol, reduce cravings, is a GABA agonist which reduces anxiety, improves serotonin transport which reduces depression, and is none sedating.

Recommended Dose – 1 capsule 2 times per day Healthy Vitality.

Valerian Officinalis – 200-250 mg three times per day; insomnia 450-900 mg at bedtime

Chamomile Tea

Kava- occasional use only, do not use if drinking alcohol or if you have liver disease Chamomile Tea

Bach Rescue Remedy – 4 drops under your tongue, hold in your mouth as long as you can, then swallow; may repeat in 20 minutes if needed

Counseling

Cognitive Behavioral Therapy – Change thought patterns

Medications ~ Consult your Primary Health Care Provider

Mary on the Radio, February 2010

Depression

Signs & Symptoms ~

• Loss of interest or pleasure
• No motivation
• Feeling overwhelmed
• Anxiety
• Diminished ability to think or concentrate
• Can’t make a decision
• Guilt
• Vague aches and pains, headache, fatigue, sleep problems, back ache, bowel problems

Causes ~ Chemical Imbalance, Environmental, Stress overload

Medications ~ Do not stop your medication. Before considering stopping your medication you need to have a healthy diet, exercise on a regular basis, sleep well, and have a reason to get up in the morning.

Counseling ~ Spiritual Direction ~ Joann Fury 989.732.0450

Treatment ~

• Diet ~ Protein breakfast within one hour after getting up before your coffee. Cereal, oatmeal, yogurt and fruit alone will increase depression, anxiety and weight. I suggest a whey protein powder drink. I use Smart Protein, which is a pure medicine food, from Healthy Vitality
• Exercise ~ Begin with five minutes per day. Dance to one song. Gradually increase your time. Multi task when exercising by planning your day, working through a problem, planning a vacation or holiday, pray
• Herbs and Supplements

• St John’s Wort ~ Mild to moderate depression, do not combine with any medications
• 5HTP ~ precursor to serotonin, cuts down on worry, improves sleep. Beginning dose 100 mg two times per day; may increase dose at bedtime to help with sleep. See Healthy Vitality for Pharmaceutical grade supplement.
• Tyrosine ~ increases dopamine leading to increased energy. Beginning dose is 500 mg, may increase up to 1000 mg three times per day. Side effect is over stimulation.
• B Complex 50 to 100 mg per day. This will turn your urine bright yellow. See Healthy Vitality for pharmaceutical grade supplements.
• Multi Vitamin ~ I like Pro Bono which covers the multi vitamin and bone health. See Healthy Vitality.

Suggested Activities ~

• Journal
• Get a pet
• Cry
• Volunteer – or stop volunteering
• Be creative
• Ask, “Where do I go from here?”; not “Why me?”

Insanity: doing the same thing over and over again and expecting different results. ~ Albert Einstein

Mary on the Radio, January 2010

Change/Enlightenment/Enjoy Life/Weight Release/B Complex

Encourage Change ~ Why do you want to change your life. It is all about choice, day after day after day. It is finding the reason that is meaningful to you and writing it down every day. In order to add something to your life you must release something. I suggest looking at the activities and relationships in your life and beginning to release some of the one way activities and relationships so you have time to make changes in your life.

Reason for change? I will release what one-way activity or relationship from my life?

Enlighten Yourself ~ Without inner peace you will fill the empty hole with your feeling stuffer. A feeling stuffer is anything or activity that shuts you down ~ food, smoking, drinking, drugs, shopping, sex, work… A daily spiritual ritual will begin to fill you up with peace and you will not need the feeling stuffer.

Meditate/pray daily; What is your spiritual reading/positive thought for the day?

Enjoy Life ~ Do what you love every day for at least 20 minutes. What do you enjoy?

Weight Release Program at my office in the Medical Office Building at Otsego Memorial Hospital 989.731.7870. I will be using the Five E’s to Weight Release.

Establish as a new patient unless you have been seen in the Internal Medicine Department at Otsego Memorial Hospital or are a patient of mine. Monthly visits may be billed to insurance if you have medical diagnoses. Cash pay is $62.

B Complex ~ Ortho B Complex at Healthy Vitality

• Take 1–2 capsules per day.
• Normal side-effect is fluorescent yellow urine.
• Nausea is also a side-effect. If this occurs, take it in the middle of a meal. If it continues, stop taking it.
• Effects are energy, cervical health, methylation of hormones, brain chemistry balance.

Mary on the Radio, December 2009

5 Es to Holiday Joy ~ December 2009

Merry Christmas! Let the season begin… Are you feeling joyful as the holiday season begins? Are you feeling stressed? I would like you to take some time to consider using the 5 E’s to bring joy to your holidays.

Encourage Change: How do you want your holidays to be this year? What do you really, really, really want to do? Who do you really, really, really want to spend time with? Making changes in your life can be difficult. To disappoint another because you are doing what is right for yourself can be very anxiety-provoking. To be called selfish can bring any good woman to her knees. I would like you to consider the word “self preservation” and substitute it when you feel you are being selfish.

Self Preservation
Do unto yourself as you have always done unto another.

I want you to write down your goal for the holiday season. Then write down why you want to do that which is on your list. Many times our reason for change comes from what we don’t want or can’t do anymore. To sustain a change in life, you need to have a good reason. Write your goal and reason on paper so you remember why you are making this change.

Enlighten Yourself: Where can you find peace during this holiday season? Light a candle, say a prayer, meditate, read a passage from the Bible or a spiritual book. Be in the present moment. Breathe… Say “Thank you”! Do this every day!

If the only prayer you say in your whole life is “Thank You”,
that would suffice. ~ Meister Eckhart

Enjoy Life: Take some moments to indulge in your senses during the holiday season. What fills your senses during Christmas?

What do you see that fills your heart with joy? Stop… Fill your vision with that which you love. Feel your heart expand with love… Ahhhhh.

What is your favorite smell of the season? Sit with this smell, close your eyes and breathe in this scent… Peace and joy.

What is your favorite sound of the season? Fill your soul with the sounds of the season. Let yourself be with the joy of what you love to hear.

What can you feel during this season that will fill your heart and soul? One suggestion is to rest your body. Put your feet up or lie down and breathe. Honor your poor body and the fatigue it is feeling. Feel your shoulders and lower back relax. You may even feel a little tingle as your body revels in the feeling of tranquility. Breathe, relax, and let your body be at peace.

What is your favorite taste of the season? I want you to consider indulging in this taste. To indulge your sense of taste, sit down in a peaceful atmosphere with your indulgence of choice. Place your indulgence on a pretty plate. You may want to light a candle and place a pretty holiday napkin on your lap. Take a deep breath in and out and then take a bite of your indulgence. Chew slowly. Revel in the taste of this marvelous food.

Exercise Daily: Exercise is a great stress reducer and a wonderful time to multitask. I suggest a minimum of a ten minute walk every day. You can use this time to organize your life, work out a problem, send prayers to your loved ones, release an annoyance with another, clear your head of the clutter or plan the holiday season. Begin today!

Eat Healthy: Eat a protein breakfast within one hour after getting up and before your coffee, which will balance your blood sugar. Eat protein and veggies for lunch and dinner. If you want sugar, eat it with your meal. This will help stabilize your blood sugar and prevent sugar cravings when your blood sugar crashes. Eat before a party and before you drink alcohol for blood sugar stabilization.

Herbs and supplements to help reduce stress include:

Bach Rescue Remedy ~ For relaxation place four drops under your tongue, hold it in your mouth, and then swallow. Repeat every twenty minutes as needed. This is in alcohol. I strongly believe it is not the four drops of alcohol but the remedy itself that reduces the feeling of stress.
Lavender Essential Oil ~ For relaxation rub one drop under your nose and breathe…
L- Theanine ~ 100 mg two times per day helps reduce mind chatter and increase focus.
Relora ~ One pill two times per day will reduce anxiety and food cravings.
B Complex ~ Helps increase energy.

I am currently working on a Master’s Degree in Metabolic and Nutritional Medicine through the College of Medicine at the University of South Florida. I am only recommending pharmaceutical-grade herbs and supplements from companies my professors have researched. To obtain pharmaceutical-grade L-Theanine, Relora, and B Complex go to Healthy Vitality.

Happy Holidays!

Sleep ~ November 2009

Lack of Sleep, Short-Term Effects: Mood changes, impaired memory, fatigue, impaired immune system.

Lack of Sleep, Long-Term Effects: High blood pressure, heart disease, heart failure, obesity and diabetes. There is a 73 percent increase in obesity in those who get 5 hours of sleep compared to those who get 7.9 hours of sleep.

Five Stages of Sleep: Get into the deep sleep – REM – stage or it is like not sleeping at all!

Integrative Medicine Approaches
Sleep Study: Sleep Apnea ~ CPAP Machine
Saliva Testing: Melatonin ~ Adrenal Fatigue ~ Hormones
Assessment ~ Can’t Fall Asleep, Can’t Stay Asleep, Restless Legs, Night Sweats
Treat the Cause
CPAP Machine
Balance Hormones
Treat Adrenal Fatigue
Herbs and Supplements

Can’t get to sleep? Relora one to two times per day; GABA; Cortisol; Serotonin ~ non-sedating, decrease cravings ; Natural Zsss; Valerian; Jujube; Pasasionflower; L Theanine.

Can’t stay asleep? Melatonin; Restless Legs ~ L Theanine 100 to 200 mg two to four times per day; Depression ~ 5 HTP 100 mg at bedtime up to three times per day; Lavender Essential Oil, 1 to 2 drops in a hot bath.

All herbs and supplements are pharmaceutical grade and can be obtained through www.HealthyVitality.biz.

Diet & Exercise: High carbohydrate diets, caffeine and alcohol cause sleep disturbances; wine can cause hot flashes. Exercise increases serotonin and decreases anxiety. Lifestyle changes can also help: No smoking; no news; bedtime at 10 pm, get up by 6 am; relax; stress reduction.

Tip of the month ~ What you do in your 20s is how you will be in your 50s. What you do in your 50s is how you will be in your 80s.