Functional Medicine: A Radical and Revolutionary Approach to Chronic Diseases

There is a quiet revolution in medicine occurring that has the potential to greatly extend your lifespan while, at the same time, make that extended life free of chronic pain and the ravages of illness or disease. Imagine attending your great grandchild's college graduation, and doing so without aid of walker or wheelchair.  Consider the opportunity of living into your 90's or even 100's while remaining productive, coherent and happy.  These are all real possibilities with the amazing discoveries currently being made related to our understanding of the human genome, dna, molecular science and biology, as well as the practical application of this knowledge through the revolutionary practice of functional medicine.  
     I am in my early fifties, and as I have seen my parents age they began suffering with the same chronic illnesses that plague so many of our parents and grandparents:  heart disease, diabetes, arthritis, digestive disorders, to name a few.  I had seen them taking over the counter pain relievers and prescriptions for other issues for many years, rarely ever thinking about why or if that could have any detrimental effects.
     I watched, (I thought, helplessly), as my Father, deteriorated from the picture of health and strength to a frailty which barely allowed him to hold himself upright.  Even though he remained free of any diagnosed disease, he suffered from chronic nausea, loss of appetite, depression, memory loss and, of course, his quality of life deteriorated right along with him.  Unfortunately, I relied, solely, on his well-meaning doctors and specialists to diagnose his illness or disease and prescribe the "magic pill" which would cure him, and bring back the health to him that we all so desired.  He has had multiple tests, surgeries, and further complications, which I believe were all connected to his ongoing ailment.  These included hospitalization for depleted nutritional levels,  gallstones, requiring removal of his gallbladder, as well as hospitalization with kidney stones.
     In addition to my parents ailments, I began having a few issues of my own.  Having been an athlete, I have always been somewhat concerned about trying to live a healthy lifestyle.  At the same time,  I have struggled most of my adult  life with being "fat".  I know that's not the politically correct term, but since I'm talking about myself, I'll be frank.  I like to think I "carry it well", but I seem to  fluctuate between 20-60 lbs overweight, while occasionally reaching the vicinity of my ideal weight (or at least a point of feeling good about myself).   I'm a Southern boy, so I always have enjoyed everything fried and smothered in gravy.  Like everyone else, I know I can't eat that way all the time, and for many years I have attempted to modify my palate toward a more healthful diet, with varying degrees of success. Along with my diet, I have attempted to exercise regularly, including aerobics and weight training, also with varying degrees of success.  Thankfully, I had avoided any serious disease or ailments up until my 50's. Of course, then my doctor starts talking about concerns of pre-diabetes, high cholesterol and the possible need for statin drugs to regulate that.  Blood pressure was beginning to creep up.  Then I get slammed with gallstones, spending a week in the hospital and having surgery to remove the "bastard" organ, since I don't really need it anyway.  That's just a little sarcasm, if you didn't recognize it.  Seeing my parents deal with issues that I thought were just a part of aging, and nothing I could do anything about was one thing, but now I'm beginning to see the same things coming my way.  This, along with some other providential events in my life, prompted me to begin seeking out more information on  these chronic ailments, with which my parents suffered, and whether or not they could be improved or eliminated, as well as avoiding them all together in my life and those I love.
     One final note before we dig into the subject matter.  Not being a medical professional or scientist, my information and explanation that follows are based on my reading and research.  I will be attempting to give a brief overview of the subject and an explanation for the average person who, like me, is seeking a solution for his/her own health issues and/or of those they love.  It is not intended to be a scientific treatise, and I am sure I may get some technical issues wrong.  However, my purpose is to simply inform and to encourage you to do your own research.  This is not intended in any manner or form to be medical advice, I will leave that to the professionals, hopefully your local medical professional who practices functional medicine.
     The Institute for Functional Medicine defines functional medicine as a personalized, systems-oriented model that empowers patients and practitioners to achieve the highest expression of health by working in collaboration to address the underlying causes of disease.  I believe breaking down and expanding on the parts of that definition will give us a good introduction and overview to the subject of functional medicine.                    

     First of all, we will tackle the "personalized" section of the definition.  The phenomenal advancements over the last few decades in the study of the human genome and in our understanding of the inner workings of the human body, especially at the cellular level, has allowed us to see that our individuality and uniqueness on the outside extends to the inside of our bodies, all the way down to the molecular level.  This is called bio individuality.  It is still a common belief that we are genetically predetermined toward certain health outcomes.  "He is more healthy because he has good genes."  "She obviously got that type of cancer because of an inherited gene, and there was nothing she could do to change that."  This was one of the great hopes of mapping the human genome.  Namely, that once we did so, we would be able to identify genes, or defective genes, which determined or caused certain diseases and then figure out a way to change or repair them.  This particular hope has been all but dashed on the rocks of scientific discovery.   However, what has been learned is that, though each person may or may not be genetically predisposed toward a particular disease or ailment, the activation of those genes can be and are influenced by our individual and unique diet, environment and lifestyle. This is called epigenetics.  To summarize, you and I each has a unique dna and the expression of our dna is determined by our diet, environment and lifestyle in a much greater way than previously thought.  In other words, your future health is not written in concrete, and one way or another you will play a most active role in determining the length and quality of your life.
     Moving on to the "systems oriented model" section of the definition.  To better understand the systems oriented model, it is necessary to discuss the prevalent methods of medical care and treatment with which most of us are familiar.  You begin having symptoms which cause you to seek the advice of your doctor.  In the case of minor ailments such as a cold, flu or minor injuries you receive treatment and possibly a prescription to alleviate symptoms.  For more serious issues, tests will be run to attempt to identify disease or damage within a particular organ or system so that medicine can be prescribed or surgery performed to repair.  This would include emergency treatment from trauma and other issues.  In this area, our current system is very effective and performed by many intelligent, proficient, caring and expert practitioners.
     Functional medicine is not in opposition to this system, and qualified functional medicine practioners use all of the same medical practices in order to identify acute illnesses or disease.  However, where functional medicine differs greatly is in the prevention, diagnoses and/or treatment of chronic diseases.  This is the particular area where our current system is not effective.  If you deal with aging parents, as I have, you have seen this deficiency first hand.  When it comes to chronic diseases, such as heart disease, diabetes etc...the status quo is to attempt to manage the disease and treat any symptoms with the prescription pad.  This is indicated by counter tops filled with prescription bottles, and patients requiring higher and higher doses as their systems adjust to them, not to mention all the complications associated with long term medication use.
     It is this "systems oriented model" or approach toward our general health and the treatment and prevention of chronic diseases that sets functional medicine apart.  These are the same chronic diseases that are increasing to epidemic proportions throughout the developed world in spite of incredible advances in medical technology, treatment and the billions of dollars spent to fight and treat them.  A functional medicine practioner will seek to identify imbalances in the body's systems and help the patient to address these imbalances through nutrition, including medical foods,  exercise, supplementation and psychological support.  This helps both to prevent these chronic illnesses as well as treating and in many cases reversing chronic illnesses.
    The final part of our definition "empowers patients and practitioners to achieve the highest expression of health by working in collaboration to address the underlying causes of disease".  Functional medicine puts responsibility and power back in the hands of each of us for our health.  With the help and advice of your doctor practicing in this way, you and I can control and do the things that will give us optimal health.  It is our responsibility to take charge, inform ourselves of the latest health information and working with our doctor to make the lifestyle changes that current science shows will prevent chronic diseases and the horrible damage that they do to our bodies.  If you are already dealing with one or more of these chronic diseases, I encourage you to seek out a qualified, functional medicine practitioner and follow their advice.  Take charge of your own health. There is hope and help available.
     In the meantime, start informing yourself.  Immediately begin providing your body with the foods you already know are good for you. Then start learning more about the most healthy eating styles. (Hint:  low glycemic)  Reduce or eliminate the things that you know are not good for you.  Find a high quality multivitamin/mineral supplement and make it a daily habit. I use The Essentials from USANA Health Sciences. Start walking everyday at least 20-30 minutes at a brisk pace.  Get 15-20 minutes of sunshine sans sunscreen per day.(yes, you heard me right.  NO SUNSCREEN, but just 15-20 minutes..) Put a pad and pen on your nightstand and end each day by jotting down 3 things from your day for which you are grateful.  These are some relatively small changes that we can each do now that can pay huge dividends towards optimal health.
    Now go, start planning your great grandchild's graduation party.....

Living in an Instant World

Sir James Murray/Original Editor Oxford English Dict.

 I just finished reading a book in which was described the process that was followed to complete the 600,000 words, 3 million quotations and a 1000 years of English contained in the Oxford Dictionary of the English Language.  There were some really fascinating (I know some of you find that hard to believe.) and amazing things to do with the people and processes they used to complete it, but one thing stood out to me more than any other:  It took over 70 years to complete.
     I think of other great works of mankind such as St Peter's Basilica in Vatican City. Its delicately carved archways, and mural filled domes took over 120 years to complete.  The great wall of China standing an average of 23 feet high and stretching over 5000 miles took around 200 years to build.
   
 In all these examples, it's not likely that anyone who began the project was around to see it finished, and it made me think about the "instant" world that we all find ourselves living in today.  We live at a dizzying pace and demand that everything be quick, speedy, concise.....instant.  "Wait" is not a word we like to hear.
     Now, I'm not saying that the technology and advances that mankind has achieved are necessarily bad, I just think it can be useful to slow down and recognize that the most beautiful and important things in our lives usually will take some time to accomplish, and in some cases, a great deal of time.  Some things can never be accomplished except through the continual, consistent, completion of very minute and sometimes tedious tasks over an extended period of time, maybe even a lifetime.
     So.....haven't lost all the weight you wanted in two weeks.
     So.....business you started last year hasn't exploded to record profits.
     So.....they haven't made you Vice President after a year of busting your ass.
     So.....your kids don't seem to hear or even listen to the lessons you are trying to teach.
     So.....________________________________________________________________

     Is it something worthwhile?  Is it something you really want?  Is it something bigger than you?
Keep going!  Don't quit!  Be disciplined and strong!  Finish the work you set out to do!  As the famous Nike ads say,  "Just Do It!"
     

Technicolor Dreamers and the Rest of Us...

                                                 

     I don't know if I am weird or not, but I can literally go to sleep just about anytime and anyplace simply by closing my eyes and usually, in less than 5 minutes.  I mean, deep, rafter rocking snoring, rapid eye movement, slobber down the chin sleep in less than 5 minutes just by closing my eyes.  My wife, on the other hand, has the hardest time getting to sleep, even when it is well past our bed time, and she is exhausted.
     But when she does get to sleep, she tells me that she has the most vivid dreams in full and glorious technicolor.  I rarely remember a dream, and if I do, they are always in, Andy Griffith show, black and white.
     How about you?  Are your dreams in color or black and white?  Do you have a hard time getting to sleep or staying a sleep or are you like me and drop like a rock?  Do you fall asleep in the lazy boy and only make it to the bed in the wee hours of the morning, or are you a night owl, up most of the night and sleeping through a good part of the day.
     No matter what your sleeping style, whether you dream in technicolor or b&w, snore like a bear or barely fog a mirror, you probably are not getting enough sleep.  At least that's what those who study these things have been saying lately.  If you think about it, it makes sense though.  Many live hectic

and hurried lives with crazy schedules while others deal with worry, anxiety, fear or depression.    Still others are distracted with video games, television etc... and simply get to bed too late and have to get up too early.
     You can research it yourself, but for optimal health it is recommended we get 7 1/2 hours of sleep on a regular basis.  I know that many of us can function very well on far less, but there is a great deal of science indicating that this is not good for us in the long term.
     Now, frankly, it's none of my business how much or how little sleep you get.  If you want to stay up half the night or sleep half the day, I obviously won't lose any sleep over it     zzzzzzzzzzzzzzzzzz
Sorry.  Fell Asleep.  But there must be some of you who haven't been well lately.  You are tired, stressed, anxious, sick, and if you know you are not getting sufficient sleep, here are a few suggestions to help make your sleep the best it can be.

• Set an alarm clock for bedtime.  If you know you have to be up at 6, set an alarm on your phone at whatever time gets you in bed by 10:30.  (Stole this idea from Dr. Oz.)
• Make sure that all lights are out.  This includes all those little green, yellow, and blue lights on every electronic device.  Lighted alarm clocks too.  Only those with red lights don't affect sleep patterns.
• Use white noise machines, fans etc...to block out noise.  Noisy streets, neighbors, kids will obviously disrupt sleep patterns.
• Keep notepad and pencil on nightstand.  Have a hard time shutting off your brain?  Worrying about what you have to do tomorrow?  Scribble down your thoughts, worries etc
• Try deep breathing exercises.  This is also helpful for those who can't shut off their thoughts.  Lie flat on your back and slowly take a breath as deep as you can, then release the air slowly taking 15-20 seconds to exhale. You will literally feel the stresses of the day melting away. Repeat until asleep.  
• Ideal room temperature for sleep is 68 degrees Fahrenheit.  I live in Florida, so this rarely happens for us.
• Make sure you take your vitamin/mineral supplement with dinner.  The magnesium will help you reach the deepest sleep at the right time.  I recommend The Essentials from USANA Health Sciences
• Melatonin is a great, all natural sleep aid.  To insure only quality ingredients, again I recommend USANA's melatonin sleep aid Pure Rest.

     These are a few things that I hope you can find helpful in your quest for a good nights rest.  I wish you sweet dreams, and may they all be in technicolor.  Good Night!

In happiness and health!

Sam

Diets, Disney and Dudley Do-Right

                                                  Diets, Disney and Dudley Do-Right?

     Do diets work?  Of course they do!  If by work you mean that you can lose weight on a particular diet.  I've lost weight on virtually every diet I have ever tried, as long as I followed it accurately and stuck with it for some length of time.  I do remember several diets that I started on Monday am that ended around Monday noon, but the ones that I managed to stick with allowed me to lose varying degrees of weight.  Is that your experience?  I bet it is.  So if virtually every diet works, why are you sitting there, pushed back from the table with your pants unfastened?  That's because, though virtually every diet will allow you to lose weight, they aren't sustainable over the long haul, not to mention that some are extremely unhealthy, so we revert back to our regular diet and the cycle begins again.
     If you've ever been to the Haunted Mansion at Walt Disney World, upon entering, everyone is escorted to a round room and asked to step to its "dead center", it then begins to expand upward revealing a number of gruesomely funny, family portraits.  You remember, don't you?  It's at that point, the ghostly host calls to your attention that the room has no windows and no doors, which he says, "leaves you with this thrilling challenge:  To find a way out!"  We too, have a conundrum.  If diets don't work over the long term, and eating the way I normally eat is likely to lead to diabetes, heart disease, cancer and a number of other quite undesirable outcomes, what the hell is a guy (or gal) to do?  %$@# it!!  Let's eat!!
     No! NO! No!  Believe me, I know the feeling, and, as Dudley Do-Right would say, "I have come to save the day!" (Youtube it, if your clueless.)

I have found some great ideas, tips and a way of eating which is easy, convenient, and healthy.  These are some things  that are working for me, and I believe they will work for you too. I've even found a way to still have those things that aren't great for my waistline, but that I love and didn't want to live without the rest of my life.  Sound good?  By the way, none of these ideas are original with me. I've been influenced by Bill Phillips, Dr. Myron Wentz and the scientists at USANA Health Sciences, the Sanoviv Health Institute, the University of Sydney, as well as many others.
     Space does not allow me to get into the specifics here, but I will give you some tips and some of the basic principles that, for me, had to be true of anything that was going to work for the rest of my life.
     However, before I go any further, let me talk briefly about what my real goal is with all of this.  My ultimate goal is not really to lose weight.  My ultimate goal is optimal health for me, the ones I love, and any others with whom I may be blessed to have influence.  Part of that is maintaining a healthy weight, but it is only a part.  Optimal health is something that I have become passionate about and therefore something I wish to share with others, so let's get with it.  I have found that there are four areas that have to each be in place for me to have success with reaching and maintaining my weight goals and for optimal health.
                     Here are some tips and principles I use in each of those areas to help me in my health journey.....
Food:
1.  Follow a clean eating and/or low glycemic diet.  (Get details by joining my team.)
2.  Find a way for most meals to be easy and convenient.  (Don't decide what to eat when you are hungry.)
3.  Eat small meals every 2-3 hours. (Don't allow yourself to get "really" hungry.)
4.  Easy portion control?  Protein the size of your palm, healthy carbs the size of your fist. All the veggies you want.
4.  Eat slowly and savor your food.  (enjoy the look, smell and tastes of your food)
5.  Try new things.
6.  Try not to eat after 8:00.  (There is disagreement among experts on this, but works well for me. I have a nice tea.)
7.  Have 1 "free" day per week.  (There's actually science behind this, and for me, this is the key for long term viability.)
8.  Don't beat yourself up when you "cheat".  Review what caused it, and get back on track immediately.

Exercise:
1.  At a minimum, take a walk every day.  (I have a goal for myself of 10,000 steps each day. Get a Fitbit or other tracking device for motivation.)
2.  Pump some Iron!  (This will help to maintain ideal weight over the long haul.)
3.  Find someone who will exercise with you regularly.
4.  Find fun activities that involve physical exertion. (5k's, biking/hiking trails, sex, "wink,wink, nod,nod")
5.  Take the worst parking spaces.  (Gives you more steps and it's less stressful. Make sure you smile at the lady waiting with her turn signal on as you walk in the store.)
5.  Change it up, don't get stuck in a rut.


Accountability:
1.  Make a commitment to yourself!
2.  Let your family and/or friends know what you are doing.
3.  Join my team for accountability and encouragement.
4.  Weigh yourself every day, first thing in the morning.  (Experts differ on this, but works for me.)

Nutritional Support:  (often neglected, but vital for short and long term success)
1.  High Quality Multivitamin/Mineral Supplement
2.  Fish Oil Supplement
3.  Fiber Supplement
4.  Probiotics

These are some general things that are working for me.  If you would like specifics on my eating plan, nutritional support or any other questions or suggestions, please feel free to contact me, and don't forget to join my team by giving me your email. I'm working on some exciting things that I know will help us all.   I won't ever tell you what you have to do, I'll share what's working for me and help encourage you on your own journey.  Deal?  Deal!



 
   
   


   

Let the Sun Shine In!

                                    

     If you are not sunbathing on a regular basis, you are probably not as healthy as you could be.  I bet that got your attention!  Yeah, I know.  I've heard all the reports and seen all the headlines too.  For as long as I can remember, we have been told, through blaring headlines or news reports, to avoid the sun at all cost.  Never go out in the sun without suncreen of at least SPF15.  Wear long sleeves, hats etc...to protect our skin from the harmful rays of the sun.  We are led to believe that we are all a sunny day away from dying of skin cancer.  

     That has always bothered the crap out of me!  I didn't have any real scientific reason for my aggravation, it just didn't seem to make any sense to me that God, (the universe, Ra, Yahweh, Mother Earth, the god of your understanding, _______________.  (Not crucial to the point.)) would have that thing show up every day, and hang around for twelve hours or so, just to have us avoid it.  I'll pause momentarily, while you stand in awe at my great intellect.  Ok.  Pick up your jaw.  I've got to move on.  Now, that said, I'm no idiot.  I've spent two days lying on a sofa because I couldn't walk due to the tops of my feet being sunburned.  It only took one time experiencing that to learn that those "puppies" get slathered in SPF100 if I'm going to be out at the beach, but I never bought in to the idea that my everyday exposure to the sun and even an occasional near naked bask in her warmth (mental picture) was likely to kill me.            

     Much to the chagrin of my adult offspring, as usual, Dad was proven to be right!  The science is pouring in like rainfall on a pup tent.  It turns out that most of us don't get enough of what the ancient Egyptians called Ra.  We are sun deprived!  It would seem that the fear mongers are a 180 degrees out of phase.  It is estimated that a large percentage of us suffer from Vitamin D deficiency, and don't even know it.  Space does not allow here to discuss the most recent research on this amazing hormone, but suffice it to say that evidence mounts indicating it's importance to bone and teeth health, cancer prevention, obesity, insulin regulation, blood pressure, immune system  and on and on.      

     Now, without getting into the weeds about the science, it all boils down to this. The best source of Vitamin D is the sun. Our skin reacts to the rays of the sun by producing the hormone we call Vitamin D.  Therefore, it is important that we expose ourselves to the sun regularly, sans sunscreen, and preferably in a swimsuit, Warning:  This is in brief periods, 15-30 minutes before applying sunscreen, but use common sense.  A sunburn is never a good idea.
      Not all of us live in areas where weather allows year round sun exposure.  This, combined with the fact that it is very difficult to get sufficient quantities of Vitamin D from our food, makes it necessary to take a vitamin D supplement. I'm quoting from Nutrisearch Comparative Guide to Nutritional Supplements by Lyle MacWilliam.

           "A 2006 review of vitamin D status and cancer risk in the northeastern United States concluded that efforts to improve vitamin D status through vitamin D supplementation could markedly reduce cancer incidence and mortality at low cost and with few or no adverse effects.  A 2008 review of current research findings on the cancer-protective effects of vitamin D concluded that intakes of between 1000 and 4000 IU per day protect against cancers of the breast, colon, prostate, ovary, lungs and pancreas."

     I encourage you to do your own research, but for your health's sake, don't just read this and forget about it.  Sunshine is still free and a quality vitamin D supplement is relatively inexpensive.
     One last note,  I strongly believe in,  and thousands of medical studies bear out the importance of, vitamin and mineral supplementation.  Vitamin D is one of those important supplements, but it is one of many important nutrients.  At a minimum, we all need to be taking a high quality, multi-vitamin/mineral supplement, fish oil and vitamin D.  I recommend and get my supplements from a FDA Certified manufacturer, USANA Health Sciences.  I recommend:

      Essentials Mega Antioxidant and Chelated Mineral
      BiOmega- High quality, ultra-pure fish oil supplement
      USANA'S Vitamin D

You can get more information about USANA and purchase these supplements at the link below.

www.SamDurrance.com