After a recent dental visit, I went to meet with a colleague. I told him I just had lunch with my dentist on the deck of a nice restaurant with a view of San Francisco bay. “Lunch with your dentist!” he said surprised, “I imagine that must have been before your treatment, not afterwards, or the food would be falling out of your mouth?” “No, after my treatment,” I replied, “in fact my dentist just did two fillings and a crown. I don’t get injections for dental work and I haven’t for about forty years, so my face wasn’t numb.”

“Wow! that’s impressive,” said the friend, “How do you manage? Why don’t you write an article about that.”

It’s true, I haven’t taken injections or other painkillers like nitrous oxide, during dental work since the 1970s and our conversation got me thinking about different ways to handle pain, and that it might be an interesting subject to explore. Well, here’s my review on this topic.

When people are asked about what causes them anxiety, going to the dentist is high on the list. Just imagining a visit to the dentist may trigger fear or even anxiety and pain. By the way, the brain doesn’t know the difference between what you imagine and what is really happening.

How do you manage the anxiety or pain of going to the dentist? Do you use affirmations? This might be as simple as saying to yourself, “I will not experience pain during my visit today. I will relax fully and let my dentist do her work.” What do you do if you start to tense up? Can you relax? Do you use music to focus your attention and block out the sound of the drill? If so, do you have a favorite playlist? I have personally used a couple acupuncture points, like “hoku” or Large Intestine 4 on the hand in the notch between the thumb and the index finger. This helped my children when they had fillings done without anesthetic.

Of course, pain is pain as it forms in the brain, and from my experience, there is a wide spectrum related to how people handle pain, from a low to high threshold. Regarding dental pain, many people are even more sensitive. Maybe it’s because most of us experienced that loud and scary drill when we were youngsters and some of the drilling really hurt. For many, however, and from my interviews with people, the fear and anxiety about potential pain is often worse than what actually happens in the dental chair—the occasional pain that can happen as part of the drilling and filling teeth, preparing crowns, and the routine dental cleanings.

NOTE: My dentist consultant suggested that “drilling” is a “scary” term and we might use others that have less of a “cringe” factor. Maybe it’s “preparing the tooth, adjusting the tooth enamel, removing the decay, or smoothing the tooth surface with a diamond instrument.”

I am speaking from my personal experience in receiving much dental work without any anesthetic injection. I’ve had multiple crowns and fillings done over the years, as well as having had all the silver-mercury amalgams removed and replaced with gold initially and later with composite fillings, which I still have. And I’ve had both my kids and some friends handle the dental experience of fillings without the “caine-numbing” shots.

NOTE: on Anesthetic Drugs: Dentists have been administering local anesthesia for many years – starting with Novocaine injections into the gums to numb the local area before drilling or doing other work on a tooth. There are newer versions of this drug, such as Lidocaine, Marcaine, or Carbocaine, and they have minimal side effects, although allergic reactions can occur, as can bruising of the gum areas or prolonged numbness of the area. There has also been some concern about the carcinogenicity of the “caine” drugs, specifically Lidocaine. Some injections contain epinephrine as well, and this can lessen bleeding at the gums, but can also agitate people and cause them more anxiety. Some dentists prefer nitrous oxide gas to help relax people and to alter their pain sensation. However, the gas is found to have dangers to the brain and nervous system, so it is used much less often these days. Of course, this article emphasizes what I support—living free from anesthetics (and pharmaceuticals in general) when possible. On the other hand, dentists have legitimate concerns about patients jumping in pain or grabbing them, and issues of oral damage from quick movements or reactive patients. Overall, it’s crucial to find the appropriate approach for each person and their chosen dentist.

Would you like to know how this non-drug dentistry can be done? Some of you will say, “No way! Why?” Just the idea and memories of drilling the teeth that we have experienced previously may make us want to go numb. So we may even request local anesthesia for teeth cleaning and simple, superficial cavities. Of course, I am also aware that all dentists and especially those who care for younger children have learned more about gentleness and many ways to lessen pain and make the dental experience much better than decades ago. Also, some dentists may have learned hypnosis while still in dental school or afterwards, and this technique can be useful for any anxious patients or very scared children, having them relax deeply and imagine for instance that they are watching their favorite TV show.

I suggest here that the common application of anesthetics isn’t needed as often as it is used. I wonder if we could save the typical mouth and face numbing primarily for the deeper cavities and drilling. Most of the tooth enamel does not have a huge amount of sensation. “It can be like getting a haircut,” says dentist, Lila Skelley, although of course, dentistry is often much more than that. She confirms that teeth don’t have a lot of sensation unless the work goes deep and connects with the dental nerves or irritates the gum tissues. So I also suggest that you talk to your dentist before any procedure and find out if the nerves or gums will be affected rather than having injections every time as a matter of course.

Why did I even think about avoiding numbing injections? What was my motivation? It wasn’t even that I didn’t like needles or shots; I liked less the numb feeling and being uncomfortable for hours after dental work. Also, I was in my new lifestyle approach of natural living, not wanting any pharmaceutical drugs put into my body unless absolutely necessary. I still practice that approach many decades later.

My exploration began back in the mid-1970s when I was studying Chinese and natural medicines. I realized that health and healing, “is all about energy!” According to Chinese Medicine, energy, called Chi, flows within us through the “meridian” channels, and when all is flowing without obstructions, we experience good health and vitality. Pain comes from an energy build-up (often with subsequent inflammation) or blockage in the flow. So, keeping everything moving became my goal. In Western science, pain is in the brain. It’s often how we perceive experiences that connects to how much pain we have.

So, what is the dentist’s drilling if not a loud and intense energy (referred to as neural-electric energy)? I thought, “Why can’t I just let that drill energy flow through me without resisting and see how that works?” So, at my next visit to Dr. Randy Rush, my local Bolinas town dentist in 1977, we drilled and filled a cavity without any anesthetic. I experienced a twinge of nerve pain and I gripped the armrests rather tightly and took a deep breath. We made it through. Of course, Randy was a little unsure and uncomfortable doing this since he didn’t want to hurt me. When I walked out of the office, however, I felt fine, even great, with no after effects, no numb lips and cheek, and no pain.

Another potential benefit of this no-drug approach involves the dentist. This is because dentists need to be more cautious with technique and the intensity of their work, and need to stay attuned to the patient and their pains, and often work more slowly and gently. The benefit to the patient is there may be less subsequent swelling and tissue pain after the treatment. I can’t remember experiencing any post-treatment pains or problems, and that’s after crowns and drilling and filling. This process may take a bit more time if the dentists adapt their speed, but remember; we are saving the time and cost of an injection, the time it takes to get numb and the extra time to recover. Of course not every dentist—and I’ve had six or seven of them work in my mouth in the past 40 years— embraces this for a variety of reasons.

So here’s how I approach injection/drug-free dentistry. To begin with, I visualize any drilling, the noise and vibration, as energy moving through the tooth and my whole body; I don’t resist and tighten. I let it go and let it flow. The next challenge or step is how to apply this same approach to any nerve stimulation and perceived “pain.” I use a similar technique—I repeat and say to myself, “This is energy passing through my nerve,” I don’t call it “pain” and I don’t resist. “It’s just a moment,” I tell myself and it passes almost as quickly as I can identify it. Crazy? I don’t think so.

How is this any different than taking a natural approach to dealing with a headache? It’s easy to just think, “I have a headache and what can I take to make it go away?” That’s a typical Western Medicine approach. I have taught and lived a more integrative and natural approach. “Why do I have this headache? Am I stressed? Dehydrated? Is my neck out of alignment? Is it intestinal toxicity from bad food or drink?” Ideally, for any condition, it’s a higher level of medicine to figure out and address the underlying cause. This doesn’t mean that we must suffer with pain; we can always use medicines to help counter problems, but my message is not as a first step. Ideally, my medical model is “Lifestyle first, Natural Therapies, next, and Drugs last.”

So, why do the dentists and most patients automatically assume that the mouth needs to be numbed for most procedures? What about just doing the various “caine” drugs for those situations where they know that it’s going to be intense? My point here is to reconsider this approach and attitude and try to handle some simpler procedures or superficial fillings first as an experiment.

My general suggestion is this: A good portion of the drilling and filling is at most, minimally painful, and momentary as well. And it’s often tolerable to go without shots and numbing and see how you feel. Work with your dentist to see if you can cooperate together for a new dental experience. And then perhaps begin to apply this approach to other areas of your life where you experience pain or anxiety.

Strategies To Improve Your Dental Experience

Imagery Exercise before you go see your dentist –

One easy practice to do before you go to the dentist is begin to imagine you are in your favorite place, like on the beach or in front of a cozy fireplace. Make this as real as possible, seeing the place, smelling the smells, like the smell of the ocean, and feel the pleasure of being in your favorite place. Now press your first finger and thumb together, which anchors this imaginary experience in your body and brain. You could also anchor with a scent that you like. Practice this a few times before you go to the dentist. The more you practice this the more you can depend on it working in real life, at the dentist’s office.

Imagery Exercise to do in the chair—

You have a few options here, do the same practice as above or simply use your anchors of touch and smell to move you into a calm peaceful state.

Another option
Relax and circulate energy with your breath, up the front of you as you breathe in and down the back as you breathe out. Feel the calm and comfort in your body. The drill and dental work are just energy, and if you don’t resist, it moves right through you.

Music to Soothe—
Choose a relaxing playlist of music to listen to on your smartphone.

Some dentists have music to listen to or a movie to watch to keep us, and especially kids, occupied and protected from the identifying sounds.

The post Is It Dental Pain Or Mental Pain appeared first on Total Health Magazine.

“Reduce excesses, but not excessively.“—Argisle

NOTE: If you are concerned about your drinking habits, consider keeping a “drink diary” for the next month. Write down when, how much, and in what circumstances you drink. How does it make you feel immediately and the morning after? Honestly look at how drinking affects your life. There are many healthy ways to celebrate life! Playing sports does this, as can drumming and dancing with your friends. While we used to have rituals, now people get drunk to deal with life, and then get in their “deadly” autos risking lives on their way. And many also use painkillers and other drugs to deal with their daily lives, which further affects their abilities. Or they overuse their credit cards and mismanage their lives and have their families suffer. Realize that drug problems of all kinds are diseases, and should be dealt with as such.

2. In evaluating how alcohol affects your life, look at the following issues: Do you drink more when you’re sad or upset about something? Do you mainly drink in social situations with friends? Does alcohol help you express yourself? How can you address these emotional issues without relying on drinking? Can you say NO when the time is not right for your personal imbibing? Healthy use would be a social drink or two with preparation before and balance after in terms of hydration (alcohol is dehydrating) with water and the right nutrients.

3. Consider the negative effects alcohol might be having on your health. Is drinking aggravating an existing condition, such as obesity, digestive problems, joint pains, or depression? Do hangovers affect your performance at work, or keep you from things that you want to do?

Alcohol irritates the liver and the intestinal lining; it also lowers immunity, dehydrates the body, and impairs judgment and performance, as in operating machinery and driving a car. It also alters healthful participation in relationships. Alcohol is the number one cause of traffic fatalities, especially of innocent people.

What is your awareness and responsibility for your own body as an example to self, loved ones and friends?

4. Alcohol may have some positive attributes as well. Doctors may recommend it to reduce heart disease risks, as it helps raise the good HDL cholesterol. However, it also raises total cholesterol and has more negative effects such that health conscious practitioners would not recommend regular consumption. Alcohol is also addictive. Thus, it takes some work, both physically and emotionally, to heal from this potentially destructive habit. For example, a liver transplant, if you could get it, is quite costly and painful.

5. In terms of reducing your alcohol consumption, if you notice that you tend to drink at certain times of the day, plan other activities, such as exercising, during that time period. Consider ordering water or other natural drinks in restaurants, and during social occasions. Take a break for a couple days; if this is very difficult, you likely have a problem and help may be necessary. Contact your doctor, counselor, or look up the AA (Alcoholics Anonymous) chapter in your area. Know that it is usually difficult to give up something; it’s better to add something healthful, like walking and breathing. It also helps to talk to others who have recovered from their addictions and see what they did with their extra energy; helping others often helps you as well.

6. To take a break or break your habit, there are many things you can do nutritionally. Give your body plenty of support. In regards to diet, first begin with drinking 6–8 glasses of water a day to help flush toxins. Avoid sugary and fried foods. Don’t substitute other addictive substances, such as caffeine or nicotine, for alcohol. Eat plenty of wholesome foods–fresh fruits and vegetables, grains and legumes, nuts and seeds, and fish–for the nutrients and fiber they provide. This helps with body support and elimination. A detoxifying diet very high in fruits, vegetables, and fresh juices can be very helpful in changing habits and cleansing the body.

7. Supplements are helpful during alcohol use and during detoxification. (See my book, The Detox Diet, for more specifics with a complete chapter on Alcohol Detoxification.) Definitely use the antioxidant nutrients such as vitamins C and E, betacarotene, plus zinc and selenium. The B-vitamins are also very important to alcohol metabolism as well as nervous system support. The amino acid L-glutamine (500–1,000 mg three times daily) may help reduce cravings for alcohol and sugar. Calcium and magnesium help to calm the nervous system and reduce withdrawal. Flaxseed oil or olive oil also helps the body tissues. Taking in a tablespoon of oil before you drink may also slow the absorption of alcohol. Packets of Emergen-C or Power Paks with a full glass or two of water are very helpful to prevent hangovers and reduce dehydration. These supplements are also helpful during alcohol detoxification.

8. Herbs may also be useful at supporting the body and preventing some of the ill effects of alcohol use. Ones that cleanse the liver include milk thistle and dandelion root. Chamomile and licorice root can help with gastric distress. Skullcap, valerian root, and other tranquilizing herbs are useful during alcohol withdrawal. There are many herbs that help with alcohol detoxification. Again, see more about this in The Detox Diet book.

9. Acupuncture and massage therapy may be quite helpful when one is going through the stress of changing habits. Acupuncture detoxification has become quite popular; talk to your local acupuncturist to discuss this. Exercise, walks in Nature, saunas and steams are helpful to clear alcohol from your system and during detoxification.

10. Other Alcohol Issues:The process of fermentation uses yeast with fruits or grains, and the consumption of sugars and fermented products makes us more susceptible to Candida yeast problems. Many current and past alcoholics have yeast conditions, and this affects their digestion, energy, and moods. Another issue of alcohol drinks relates to the use of chemicals in manufacture, plus sulfites in wines, to which many folks have sensitivities.

• Organic drinks are best, especially compared to chemical treated substances. Chemicals harm Nature’s creatures, our water supply, and the air for generations to come. With so many choices, we can really do harm to our world and ourselves by supporting the wrong products.
• Common Sense is the rule: Do not drink and drive! We have clearly established that, after so much loss of life and financial destruction and high insurance rates. Now folks can’t simply smoke anywhere they please and contaminate the rest of our lungs. We have laws now that protect others from us, but how can we protect ourselves? The answer is “only with wise choices.” Why do you drink? Ask yourself and begin to know what you are really aiming at a bit of relief, a mind vacation, a bill-paying hiatus, a chance to become less inhibited so you and your partner can dance the love dance without encroachment by daily responsibilities? Yes, a bit of alcohol might inhibit your inhibitions and can be an aphrodisiac to life. Please consume alcohol wisely, especially during any periods of celebration or coping with worldly and personal stresses. There are many healthier ways to relate to these situations. Be wise and live a long, healthy life.

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2. LOVE is essential for healthy living and feeling youthful as well as sensual and sexy. It’s even more important for men than women as research shows that men live longer when coupled with a life partner, whereas it’s not the same for women, who seem to embrace their independence in later years, especially when they have financial comfort. Medicare and insurance companies realize that loneliness and isolation are factors that create more likelihood for medical problems as we age and so, they ask physicians to inquire about these factors during their health reviews with patients.

3. FOOD is vitally important as a building block for our body as well as nourishment for our brain and other body tissues. At the core of us, our cells need a selection of the many nutrients we need for optimal functioning?vitamins, minerals, amino acids from proteins, fatty acids from oil-containing foods, and the many bio-active phytonutrients from plants. It’s also important to avoid as many toxins, primarily chemicals and metals that come into our bodies from air, food, and water, and also from what we put on our skin or how we treat our hair. Vital cell function is the basis of body/life vitality, and good, nutrient-rich foods provide the electricity for life.

Detoxification can be valuable for most men with breaks from any SNACC Habits (my acronym Sugar, Nicotine, Alcohol, Caffeine, and Chemicals) as well as occasional cleansing juice fasts (I do them yearly), which I feel and believe keep us feeling youthful with lower inflammation, and from them, help reduce degenerative disease so common in aging men.

In general, we mostly need lots of veggies and I suggest 50 percent and up, with quality proteins within your belief construct, and I like some fish, fresh local eggs, legume sprouts, tofu and tempeh, and some nuts, seeds, and avocado to add some oils and protein, along with a few fruits and some grains as you tolerate for your carb and weight levels. That’s the food we need and be aware of your ‘treats’ such as most all the processed foods and sugar-laded items so readily available everywhere. These treats are occasional and less than 20 percent, even 10 percent, of our total diet.

4. A Place called Home forms a foundation for many good health habits and a sanctuary for relaxation and recharging. The place you sleep and dream is home, and good sleep is essential to good health, from youth and throughout life. Here’s where you care for your body with love and ideally embrace the attitude that, “This is the only body I have and I am going to care for it as best I can. As I acknowledge this, I am going to eat well, lower my stress, sleep great, and keep an active fitness program.” That’s an “attitude” and a positive one. It helps to keep a clean body and home, well organized and that allows us to be creative and comfortable.

5. Creative Spark? be happy with who you are inside yourself, and that takes the right attitude as well. It helps to have something to do in and for the world to keep you engaged in life with some level of passion. This is important as we age unless you are someone who wishes to retire and enjoy your favorite hobbies and pastimes, travel, and embrace the world, or just relax at home and enjoy family, grandkids, and friends.

6. Fitness is fantastic! Staying fit or working hard to improve any poor fitness is a good plan for us all. I find for me that an hour a day or more helps me feel good and maintain my fitness and I encourage a regular, yet varied, program that fits in with your lifestyle and work schedule. Remember, the best exercise is the one that you will actually do. What do you like? Hikes in nature, gym workouts for aerobic activity, weight training, and always stretch and that includes yoga. We are as young as our spine is flexible. Meditation and tuning in helps us stay aligned with our true selves and helps us listen to our mission message and inner guidance and truth. This helps us stay aligned with a spiritual calling, so important for what I call our “destiny years” post age 60.

7. Supplements and Hormones are an important area to look at for healthy aging. It’s wise to have an assessment and look at risk factors (see below) as well as hormone levels, and that includes testosterone values and DHEA, a hormone precursor. Many men can benefit from adding a little bio-identical testosterone to their regimen, especially if they measure low or they have some of the symptoms of low testosterone, such as fatigue, depression, low libido, or lack of enthusiasm for life.

Important supplements for aging men include vitamin D, vitamin C and other antioxidant nutrients (E, B vitamins, and selenium) along with zinc (also antioxidant) are all needed by many men, as is magnesium. Omega-3 oils are helpful to keep inflammation down and CoQ10 can be beneficial and is especially important for men who are taking statin drugs for their cholesterol levels. Protecting the heart is vitally important and that’s a whole new discussion.

Prostate Health is an area to keep aware of and make sure the urine flow and sexual function is working. Checking for prostate cancer is wise to do with your physician, either the family doctor or urologist.

8. Financial health often affects physical health (and emotional and mental health as well); at least it can. While money doesn’t protect us from worry or stress (it may add) it gives us the options to do what we need for ourselves and not make it seem like an expensive luxury. Hopefully the career years, mainly 30? 60, have brought in support for your later life, and yet, many men enjoy what they do and choose to keep working into their 70s and longer. This whole area is an individual journey and it helps to plan ahead and include your family in this area, especially a spouse if that’s relevant.

9. Risk Factors are something to be aware of and there are many that can be assessed and reviewed. These include vitamin D, C-Reactive Protein (CRP is an inflammatory marker), Homocysteine (related to cardiovascular health), and Hemoglobin A1C (evaluating blood sugar over time). Body acid/alkaline state measured by morning urine pH (6.5?7.5 is ideal) is of value, as is bowel transit time to make sure our intestinal function is appropriate. Russ Jaffe, MD reviewed all of these areas and more at a recent talk in San Francisco.

10. Spirit Connection, Heart Affection, Stress Deflection, and Disease Protection? Live each day in the moment, be present and mindful. Our loved ones, friends and co-workers often appreciate this. Learn to be a nurturer to those around you if you haven’t developed that too much. Learn to listen and communicate better; it saves on the stress. A favorite part of my new and upcoming book, Staying Healthy with NEW Medicine, is in the stress section and relates to knowing how to “fair fight” or as the topic title suggests “The Art and Technique of Peacefully ‘Not’ Getting Along!“ This is important.

It matters what you think, what you say, what you eat, and what you do. Be True to YOU!

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In this article, I discuss the aging process in general for men, look at testosterone and hormonal changes, and then focus on maintaining prostate health and sexual function over the later years. And clearly for men, their prostate and sexual function are important to feeling youthful. Those that remain lovingly active, sexually and sensually, often feel better in many other ways as well.

Let me first say a few words about male aging, which I hope to experience, only very slowly with vitality and verve. We each have our genetics and biological clocks. Hopefully, if we play our cards right with healthy habits, understanding our risks and disease potentials, we can outlive our parents and ancestors. And for most issues of genetics and aging, lifestyle can trump our genetics and give us greater health and less disease.

Men need to look at and take action to prevent some of the common diseases that take us out of life too early. The big ones here are the cardiovascular diseases that start with inflammation, rising blood pressure, higher cholesterol, and subsequent atherosclerosis. The other is weight gain with rising blood sugar and insulin resistance of pre and early diabetes that speeds up cardiovascular problems. Lifestyle is so important to all of these common aging issues and helps in preventing, or at least delaying them. The lifestyle keys are focused on diet, exercise, and stress management.

Cancer risk is also a health and longevity threat, and here the colon and prostate are major concerns. These areas can and should be checked with some regularly to pick up any early changes. Colonoscopy, digital rectal exams, and PSA blood tests in men are well accepted for early diagnoses of these common cancers, although PSA tests have more recent controversy (as does mammography in women) because of potential fear and over-treatment that they can cause unnecessarily; also, there is controversy on how many of prostate cancers should be left alone and watched rather than suggesting and using aggressive treatments of surgery, chemotherapy, and radiation. Lung cancer is a minimal risk if you don’t or have not smoked. If so, regular chest x-rays are a test to consider.

It is important for men in the aging process to maintain normal weight, blood pressure, blood cholesterol, and blood sugar. Abdominal obesity from excess calories from refined foods, especially flour and sugars products, along with excess alcohol use can cause higher risks for many diseases. In current times, it’s easy to be overweight (or let’s say, harder to stay trim), however, research is showing that health and longevity can be protected with exercise and staying fit even with being somewhat overweight. A sedentary life with overeating and being overweight can create a high risk of disease and a shorter lifespan.

Tips for Healthy Aging

• Avoid Overeating and rich, fatty foods in your diet.
• Minimize Sugar, Flour, And The Many Refined Foods made from them as well as excessive alcohol.
• Maintain Normal Weight.
• Focus Your Diet around fresh vegetables with quality proteins and fresh fruit.
• Get Regular Exercise and avoid a sedentary lifestyle.
• Stretch to stay young and flexible.
• Stay Strong with weight training; muscle mass is important for healthy aging.
• Do Aerobic Exercise to stay fit and maintain endurance.
• Practice Stress Reduction such as meditation, breathing, qigong, tai chi, yoga, or relax out in nature.
• Listen To Your Body, and partner with your healthcare provider to address imbalances or symptoms such as sleep problems, digestive issues, sexual dysfunction, allergies, weight loss or weight gain, and stress issues; find ways that work to resolve these issues.
• Do Your Annual Physical Checkup to catch early signs of pending health problems.
• People Who Live A Long And Healthy Life tend to practice forgiveness, find a good balance between work and relaxation, feel gratitude and joy every day, nurture their creativity, stay connected with their friends and family, make a living doing something they enjoy, and use their talents and gifts to be of service to others. Wow! That’s another whole list.

HORMONAL CHANGES IN MEN

Many things change as we age, and this is true for blood levels of our hormones along with lower functions. For men, the many related hormones could become lower with time. This relates especially to testosterone, but also to thyroid and adrenal hormones, and less so to estrogen and progesterone. DHEA, or dehydoepiandrosterone, is a precursor substance that is produced form cholesterol molecules in the adrenals, and acts as a precursor for testosterone and estradiol. For both men and women, better levels of blood DHEA-S (sulfate) tends to be associated for both men and women with feeling better with a greater sense of well-being as they age.

In my office, I measure several blood levels when assessing men, especially over 40 years old. These include testosterone (often the total and “free” levels), DHEA-S, thyroid, and sometimes estradiol levels; if there’s fatigue I may order a 4-test saliva sample to check cortisol levels throughout the day. You and your doctor need to clarify the difference in test levels between the wide range of normal and more optimal levels.

If testosterone levels are low normal and there are symptoms accordingly, along with the person’s request to experience how they feel with some added body levels of circulating testosterone hormone, I will prescribe a topical hormone cream to apply daily for a couple months. Low male hormone levels can affect energy, mood, strength, sexual function, and vitality. After trying the treatment, we can evaluate the results and see what symptoms may have improved and how that correlates with blood or saliva levels of hormones. Testosterone can also be used as injection in oil, given every two-three weeks on a regular basis.

The use of testosterone replacement or enhancement in aging men is a controversial treatment. Over recent decades, it was thought to be cardio-protective as well as improve stamina and vitality; however, recent reports are suggesting that testosterone adversely affects the cardiovascular system. I don’t believe it as of yet, but it’s wise to review this aspect with your practitioner if you consider testosterone therapy.

PROSTATE PROBLEMS AND PREVENTIONS

It appears that the common disease among men over 50 (and now over 40) involves the prostate sex organ (and the colon, with stagnation and toxicity, diverticulitis and cancer). The Western lifestyle of stress and sitting plus often hours of driving and traffic, working, and TV watching; stuffing food and emotions; eating animal flesh and milk products; consuming sugary foods and caffeine; and using alcohol regularly—sets the stage for chronic, debilitating and degenerative diseases, such as cardiovascular problems, cancer, and arthritis, as well as prostate enlargement (BPH—Benign Prostatic Hypertrophy) and prostate cancer.

The prostate is a fibro-muscular organ, about the size of two walnuts placed together, and it sits at the bottom of the man’s pelvis behind the genitals and in front of the rectum. It can be felt (palpated) with the medical “digital exam” whereby a doctor sticks his gloved and lubricated index finger in through the anus and pushes forward. We should feel the pliable yet firm lobes without any enlargement, swelling, lumps or stony material. And the patient should not feel any pain, however, it could feel uncomfortable with a pressure like you have to urinate. Some symptoms of prostate enlargement or infection may be a pressure or swelling feeling in the perineum, or even more commonly, frequent urination and difficulty in starting or stopping urination. Men often need to get up two or three times at night to pee, which can lead to sleep issues as well. There may also be some change in the urine stream or force behind the urination. The ureter, or tube that passes from the kidneys and through the bladder, also goes through the prostate tissue and then through the penis. Thus, when the prostate is swollen, it may interfere with the urine flow.

A blood test can also be done to measure an antigen that is created by prostate cancer cells. It’s called the PSA (Prostate Specific Antigen) and if it’s elevated, that may mean prostate cancer is present. With inflammation or infection, the PSA can also go up; thus, it may need to be double-checked and/or rechecked after a course of antibiotics to treat any potential infection. If the elevation persists, even after any infection is treated, this may require further testing, as I believe it’s always wise to find out what is going on in our body. If it’s bad news, at least we can deal with it from there. Other tests to investigate the prostate further include a prostate ultrasound (sound wave assessment of the prostate tissue), a cat scan or the new body scan (both which utilize x-ray), and a prostate biopsy, which is usually done by an urologist. Luckily, many prostate cancers are slow growing or have not spread; yet they still can cause medical problems and metastasize over time.

The best overall plan, however, is to stay healthy and to maintain a healthy prostate.

As reviewed above, this involves staying young and in shape; maintaining sexual activity; getting regular exercise; managing your stress levels; taking stretch and activity breaks from long periods of sitting and computer work; eating a wholesome diet with lots of fresh veggies and quality proteins plus healthy fats; and avoiding excess substance use, especially of refined sugars, red meats and alcohol, while obtaining adequate essential fatty acids daily, such as two teaspoons of flaxseed oil, as well as adding fish oils and evening primrose oil. These are all ways that may help to prevent prostate problems.

Lycopene found in tomatoes (highest amount), watermelons, pink grapefruits, guava, and papaya is an antioxidant that mops up free radicals and helps protect the body against cancer. Cooked tomato products like tomato sauce allows lycopene to be more readily absorbed by the body. In research studies, two servings of tomato sauce a week are enough to lower the risk of developing prostate cancer.

Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, collards, broccoli sprouts, Chinese broccoli, broccoli raab, kohlrabi, mustard greens, turnip, radish, rocket, watercress, and kale all contain sulforaphane, an anticancer and antimicrobial compound that helps the body repair damages caused by cancer cells while slowing down its growth. Another added benefit of eating these nutrient-rich cruciferous vegetables is the decreased risk for cardiovascular diseases while providing higher levels of vitamins and minerals that are also needed to prevent or fight cancer. The sprouts of these vegetable seeds, especially broccoli sprouts, have been shown to have anti-cancer effects.

Avoid charring meats when cooking (especially in grilling) to reduce the levels of a cancer-causing substance known as PhIP which has been associated to the development of prostate cancer in lab animals. Slow roasting, stewing, and broiling (without charring), are better ways to cook meats.

Zinc, selenium, Coenzyme Q10, vitamins C and E, vitamins K2 and D3, and the B vitamins, particularly B6, are all important for a healthy prostate, as are a number of herbs, which can also be used to treat prostate problems as well. There are two herbs that are specifically useful in preventing and treating prostate diseases, and thus, supporting sexual function. They are Serenoa repens and Pygeum africanum.

Saw palmetto berry (Serenoa repens) has been shown to effectively diminish pain, inflammation and enlargement of the prostate, as well as to reduce urinary urgency. It may work by inhibiting dihydro-testosterone (DHT), thereby reducing its stimulation for cell multiplication. Saw palmetto has been used for centuries and is also thought to have a mild aphrodisiac effect, as well as increasing sperm production and sexual vitality.

Another useful herb comes from an African evergreen tree, Pygeum (Pygeum africanum), and has been shown in research to reduce prostate enlargement and inflammation; it may also help stimulate libido. Pygeum has many natural chemicals that have anti-inflammatory and other positive effects on energy and bodily functions.

Some prostate formulas also may contain other herbs like nettle, or pumpkin seed extract or oil (higher in zinc and supportive of prostate health), and beta-sitosterol, a healthy fat that also supports prostate. Most men over 40-50 can benefit form the regular use of a good prostate health formula to both support this organ and prevent prostate problems.

The herbs and formulas work well and often at less expense and less potential harm or side effects than the popular drugs, such as Proscar or Flomax. These medications are typically prescribed by doctors for men with prostate enlargement or urinary symptoms.

Ultimately, it is conceivable that if we follow the aforementioned lifestyle advice, we can avoid treatment altogether and maintain both a healthy prostate and our sexual health and vigor. Long-term survival rate approaches 100 percent when prostate cancer is detected early. The ACS (American Cancer Society) recommends a PSA blood test and digital rectal examination be offered annually for men starting at age 50, although that is more recently questioned as to whether this test actually helps in saving or prolonging lives. Men in high risk groups, such as African American men, those with family histories of this disease, or with a history of rising PSA levels as well as altered levels of estrogen or testosterone, may begin testing at a younger age (i.e. 40-45 years). Men, who are not at high risk but are between 40 and 50 years old, may want to do both tests every two-three years.

It is far better to pick up any medical problems early, and this certainly applies to the prostate. Stay Healthy!

A good web site to keep abreast of prostate cancer research and treatments is www.ProstateCancerFoundation.org. Check out the latest research and guidelines.

The post Male Aging, Hormone Support, And Prostate Health appeared first on Total Health Magazine.

The first important step involves determining if your depression is short term or chronic…and if it is mild, moderate, or severe. Do some careful self-analysis: how often do you feel depressed, and how significant is your debilitation? Most people experience some level of depression occasionally; it’s just part of our natural biorhythm of emotional and mental activity. If you are depressed right now, how long has this been going on? Is it linked to a stressful external cause—for example a life event, issues at work, or problems in a relationship? Or does the depression seem to follow you most of the time, like your own personal dark cloud? A state of constant depression may suggest persistent stress or a biochemical imbalance.

There are varying degrees of depression, from mild to severe, from acute to long term. Physicians often define a condition as chronic if it has persisted more than a month or two. In the case of depression, if you have experienced an ongoing low for more than three months, it is likely a chronic condition and definitely warrants a consultation with a capable, insightful psychiatrist or therapist (or a nutritionally-oriented practitioner if you wish to be guided in a natural approach). Anti-depressant drugs are clearly one solution and have been helpful to millions.

Depression has many causes as well. Western medicine categorizes depression as endogenous, coming from within, and exogenous, coming from outside influences. Exogenous depressions come from reactions to life events and daily stresses, such as loss of a loved one, job problems, or family crises. We also may experience depression from inner conflict, or we may feel overwhelmed by our responsibilities. Many drugs can cause low to mild levels of depression; these include blood pressure medications, estrogens in birth control pills, steroids, and antianxiety drugs, like the benzodiazepines (Valium, Xanax, or Ativan). The remedy for many cases of exogenous depression often involves clearing the causative factor, or doing some counseling to better integrate these life experiences.

Endogenous depression we could call biochemical depression. It tends to run in families, as in genetic factors, and is generated by brain chemistry and imbalances of serotonin (one of the “feel good” hormones that helps us sleep) or other neurotransmitters. Most of the anti-depressant medications prescribed currently are chemicals that maintain or improve serotonin levels. Even the natural approach that utilizes diet, herbs, and amino acids is geared toward raising serotonin levels.

For problems with depression, Western medicine doctors most often prescribe from a class of drugs called the SSRIs, abbreviation for Selective Serotonin Reuptake Inhibitors (help maintain serotonin levels), or those substances like Prozac, Paxil, Zoloft, Lexapro and Effexor. These medicines slow the breakdown and clearing of this important brain chemical, thus leaving more available to brain function. This then improves the mood and motivation of its consumer. The problem is that there are many possible, often likely, side effects of these drugs rather than the “side benefits” of a natural approach. Common side effects of the SSRI drugs include weight gain, loss of sexual energy, and bouts of anger or anxiety.

A hidden problem that contributes to depression is hypothyroidism, both the classically low thyroid function that any physician can discover and “sub-clinical hypothyroidism,” which is based on body/mind symptoms and body temperature. If you are sluggish, have a slow metabolism, feel cold all the time, and experience constipation, and some depression, you may have low thyroid function. Your thyroid numbers may be okay, but you could benefit from low-dose thyroid support, as some people who are stressed and fatigued feel much better as well as with adrenal support. (See the new book, Thyroid and Mental Health by Richard Shames, MD, and his wife Karilee and daughter Georjana.)

For mild to moderate depression, it is wise to try a course of natural therapies, which follow here. For severe or persistent depression, I suggest seeing a conventional or orthomolecular psychiatrist for evaluation and treatment. An integrated approach to any medical problem involves three areas of care: lifestyle (behaviors), natural remedies (diet and supplements), and pharmaceutical drugs as a last resort or for more acute and serious problems.

This approach to psychiatry, which incorporates the use of nutrients to rebalance brain chemistry, is described as orthomolecular therapy. Readers can obtain referrals to trained orthomolecular psychiatrists in the U.S. and Canada by calling Orthomolecular Health Medicine in San Francisco at 415-922-6462. Many physician members of ACAM (American College for the Advancement of Medicine) and most naturopathic practitioners also have training in the treatment of depression using nutritional supplements and herbs. ACAM referrals can be obtained by following the instructions at 800.532.3688.

SELF CARE
My general philosophy suggests that behavior involves motivation and attitude, both of which affect how we care for ourselves, such as whether we make healthy food choices or create and maintain a regular exercise program. My approach in medicine, and I think the highest calling of a physician (a philosopher-physician of the ancient Chinese tradition) is to inspire and educate patients to care for themselves—to live in a way that generates health rather than have a lifestyle that causes disease. Other aspects to depression support and treatment include:

• Self-image and self-love are important conscious and unconscious motivators that affect how we treat ourselves and whether we make the effort to maintain healthy habits.
• Meditation is a tool of ultimate and major significance. Practiced in moderation, meditation can be a meaningful adjunct to any medical regimen.
• Our inner dialogue is also important to our emotional health. (See Feeling Good by Burns, a classic book about the importance of maintaining positive self-talk and the applications of Cognitive Therapy.)
• Appreciation is another key to reestablishing joy. I encourage each of us to assess and appreciate what we have. At the same time, we can acknowledge the challenges we face and do everything in our power to identify and correct the medical and lifestyle approaches that decrease our depression.
• Self-image, how we view ourselves, has a lot to do with behavior and depression. If we feel unworthy of love, particularly of self-love, we may not treat ourselves with respect, or with healthy habits. If we can feel proud of who we are, and believe that we can improve and heal, and grow, we may be more able to rise out of the “blues.” It is common for people with depression to feel withdrawn and to look down, often with a hunched over back. Sit up, look up, and embrace life!

EXERCISE
Exercise activity is one way to prevent and chase away depression. Studies show that regular exercisers feel better and have a better mood and attitude toward life than those who don’t. Cleansing toxins from the blood and the body is one positive way that could help to reduce or shift depression. In addition, there are positive effects on the brain chemicals from exercise, such as an increase in the uplifting endorphins. Work toward a balanced combination of activities that includes aerobic exercise 3–5 times per week for 30–45 minutes, weight training to improve strength and tone, and stretching to insure flexibility. I know this takes an effort, even in organizing your time in the busyness and demands of modern life. However, it is surely worth it. I realize that it may be difficult to begin, especially if you feel depressed, but once your routine is established, it will build and potentially moderate some of the depressed state naturally over the course of a week or two.

Fatigue, and sometimes anxiety and insomnia, frequently accompany depression. In these cases, it will challenge your creativity to work exercise into your life. Yoga and Tai chi, taking classes or perhaps using a video, can be helpful and require less energy. Walking continues to be one of the forms of exercise found by patients, doctors, and research to be the most beneficial.

If you are too tired to exercise: Be sure to seek the care of a health care professional. Explore some form of sitting Qigong or Tai chi, such as that used by cancer patients in China with reported benefit, or explore simple yoga postures and deep breathing.

DIET
“Foods and moods” have been written about many times, and it is clear to me that individual foods as well as various types of diets contribute to how we feel. Food nutrients and chemicals (natural food and synthetic contaminants and additives) affect brain function and neurotransmitter levels, and this leads to experiences such as depression and anxiety, fatigue or insomnia. Food reactions, allergies and hypersensitivities, also affect energy levels, moods, and mental faculties. The False Fat Diet book (by myself and Cameron Stauth) describes a broad range of mechanisms involving food reactivity, which can clearly contribute to and alter mental, physical, and emotional states. Add to this The Detox Diet, an alkaline diet that also eliminates the SNACC habits of Sugar, Nicotine, Alcohol, Caffeine, and Chemicals, and we have The Purification Process. (See next month’s article.) Remember that sugars—especially refined sugars and sweet foods as with sodas and candies— alter the glycemic index and are often associated with rapid mood changes and depression.

Diet Guidelines to Prevent and Benefit Mild to Moderate Depression:

• Get all the appropriate nutrients from wholesome foods and supplements
• Avoid chemicals and junk foods as much as possible
• Rotate your foods and avoid your reactive foods
• Watch your sugar and refined foods intake
• Eat adequate proteins along with fresh vegetables
• Consume fresh fruits and some nuts and seeds
• Eat whole grains and legumes and some sprouts

SUPPLEMENTS
There is a wide range of vitamins, minerals, amino acids, and herbs that can help alleviate depression. Many of them support brain function and specifically serotonin levels. Others support normal hormone balance, specifically of the thyroid and adrenal glands.

The Role of Serotonin and Treatment Using 5-HTP

The connection between pain and low serotonin levels is emphasized in a review on fibromyalgia, “A musculoskeletal pain and fatigue disorder manifested by diffuse myalgia (muscle pain), localized areas of tenderness, fatigue, lowered pain thresholds, and non- restorative sleep.” The first step in treatment suggested is to identify low serum tryptophan and serotonin levels through testing. The review also indicates that supplementing the “serotonin substrate” through either L-tryptophan or 5-HTP (5-hydroxytryptophan) has been shown to improve symptoms of depression, anxiety, insomnia and somatic pains.

• Start with the B vitamins and some minerals. The most important is pyridoxine, vitamin B6. It assists many brain and neurotransmitter functions. Vitamin B12 along with folic acid supports nerve structure and functions, while pantothenic acid and vitamin C aid the adrenal glands and energy. Choline and inositol also aid the brain. Calcium and magnesium allow relaxation and better sleep when taken at night, and iodine supports normal thyroid function. Many of my patients use trace mineral liquids to support hydration and mineral function, which keep our cells electro-dynamically active. Also, for most people we suggest a good quality multi-vitamin/mineral product that is appropriate for their gender and age.
• Amino acid support may be a valuable key to clearing or reducing depression. Adequate protein in the diet is a good beginning for obtaining needed levels of amino acids. In addition, several specific ones may be helpful when taken in higher amounts as supplements. Phenylalanine seems to improve endorphin levels and reduce pain. Tyrosine is energizing and is needed for proper thyroid function; 500–1,000 mg can be taken in the morning and after lunch. Tryptophan is the most important since it directly makes serotonin, which seems to be low in testing for most people suffering from depression. Tryptophan is available or another serotonin precursor, namely 5-HTP (5-hydroxy-tryptophan), can be obtained at health food stores. The amount to start with is 50–100 mg (up to 200 mg) taken at night, as it aids sleep, with an additional 50–100 mg in the morning. The tryptophan dosage is basically ten times the 5-HTP amount in 500–1,000 mg at bed and sometimes in the morning for depression, although both these amino acids can cause drowsiness during the day (so, for people with anxiety and depression, it often works better than for those with fatigue). These amino acids are also helpful for those suffering from Fibromyalgia (as is magnesium malate or malic acid).
• There are also several herbs that may be helpful in improving depression. St John’s wort, with hypericum as the active ingredient, has been helpful in several research studies and in clinical practice as well. It needs to be taken consistently for a month to two to see the benefits and usually three times daily of 300 mg capsules of 0.3% hypericum. Other herbs can be used to handle other symptoms that go with depression. This might include valerian and hops for insomnia, and kava kava for anxiety (GABA also helps for this). Panax ginsengs can be used for energy and Siberian ginseng utilized more for stress. For women with PMS or menopause, or for men with libido changes, different herbal combinations might be beneficial. SAM-e (S-Adenosyl Methionine) has some benefits in the treatment of depression, with decreases in depression scores. However, some people have uncomfortable physical symptoms such as diarrhea and increased anxiety.

Review
With mild to moderate depression, consider an integrated approach drawing on the experience of a naturally-oriented physician who can help you sort out your options. You may be able to get acceptable results without the use of prescription drugs. Acupuncture can be helpful, as could the use of homeopathic remedies. Massage and relaxation therapies may likewise offer improvement. Meditation can be of great value, as can regular exercise. As with so many diseases, getting involved in your own program and finding a way to make things right, and to make them work for you (becoming your own best doctor) is likely the highest art in health care. In other words, get involved in your health and feel empowered. Seek wisdom and guidance from those trained to help you make the best decisions for you. For your long-term care, develop a working partnership with your practitioner. A multi-faceted approach typically holds the greatest promise.

Genetic Links to Depression
Research suggests possible indirect genetic links to depression. A study of the effects of exercise on depression and hormone output evaluated 82 healthy male volunteers (age 18 to 26 years old), who used an exercise bicycle to achieve maximum exertion. The volunteers were tested regarding their mood using the Beck Depression Inventory, an anxiety scale, stress scale, and self-efficacy scale. Blood samples were tested to measure growth hormone, cortisol, and testosterone.

Remember—genetics is not destiny. With the right guidance and health plan, you can delay your pre-dispositions to certain diseases, from heart disease and cancer to depression. Take care of yourself; it’s worth it!

The post Depression and Natural Therapies appeared first on Total Health Magazine.