Exercise and Activity

Exercise and Activity


Youthfulness is related to activity in every model of health and aging that we study. Regular exercise and abundant activity are key elements in maintaining health and preserving the biological functions associated with youthfulness.

The issue of activity is fundamental to a healthy lifestyle. We can make choices to increase our activity level in hundreds of little ways as well as the larger more obvious ones. Parking the car at the periphery of the parking lot, taking stairs when possible and just getting up and moving around when taking a work break make a big difference when practiced regularly. Taking a pet for a walk, light gardening and housekeeping are examples of activities to improve health. Many experts believe that the increase in general activity is at least as important as the more focused types of exercise that are given more attention in the media. The individual who stays in motion is more likely to remain healthy than the one who tends to sit still.

Focused exercise includes strength training, flexibility/balance training, and aerobic/endurance training. Maintaining a balanced program is the key to maximizing benefit and avoiding injury. There is abundant scientific evidence accumulated over the last 50 years to support the value of exercise in every measured area of health promotion, disease treatment, and healthy aging.


Endurance or Aerobic activities are the long slow distance activities. They include walking, jogging, cycling and swimming. There are a variety of new technologies such as stair climbers and elliptical machines. There are a few key principles to consider when creating an aerobic program.

  1. Get clearance from a health professional if you have been sedentary, are over age 40, or have background health problems such as heart disease or diabetes.

  2. Plan a program that is reasonable and safe. Consider utilizing the services of an athletic trainer to start your program. This will improve the chances that you will set reasonable goals, avoid injury and stick to your program.

  3. Commit to a regular practice. Sporadic practice is not beneficial and is unsafe.

  4. Create a varied program. Doing the same type of exercise over and over will increase the chance of injury and may lead to boredom.


Regular aerobic training has many health benefits, which include:

  1. Control of Body Weight

  2. Improvement of Cognitive Function, (memory and thinking ability)

  3. Improvement of symptoms of Depression

  4. Prevention of Heart Attack and Stroke

  5. Lowering of Blood Pressure

  6. Improvement of Blood Sugar Metabolism and Diabetes

  7. Improvement of Anabolic, (anti-aging hormone) Hormone production.

  8. Improvement of Immune Function

  9. Supports Detoxification Activities of your body


Flexibility and Balance training is an important part of a health enhancement program. This is an essential skill to maintain as we age. Falling is the major cause of disability and loss of independence as we age. Falls occur from a combination of problems including visual problems, loss of strength in the muscles of the trunk and lower extremities and loss of balancing ability. Flexibility and Balance exercises will prevent falling and prevent injuries from aerobic activity and strength training exercises. A flexibility program can be initiated by the individual but is best started under the guidance of a teacher. Special types of flexibility and balance programs include Yoga practice. I think this is one of the best activities for health promotion. It includes so many of the foundation principles for health enhancement including flexibility and balance training, strength training, detoxification, participation with a community of people, (support group) and attention to the spiritual side. The key to success is regularity of practice.

Flexibility and Balance Training, particularly Yoga has many health benefits, which include:

  1. Blood Pressure Reduction

  2. Improvement in Breathing

  3. Stress Reduction

  4. Enhancement of Cognitive Function, (memory and thinking ability)

  5. Prevention of Falls

  6. Prevention of Injury


Strength Training is an important part of health enhancement and disease prevention programs. Strength training has been used in adults at all ages and in all states of health. When done properly, it has shown to enhance health, reduce disability and improve disease management in all conditions. It is important to initiate a program with a trainer who has been qualified by the American College of Sports Medicine or a licensed professional such as a Physical Therapist or Chiropractor. Lightweight, slow repetition patterns have been shown to be safe, highly beneficial and require a minimal amount of time. The benefits of increasing strength and muscle mass are many and include:

  1. Enhanced Well-Being and Confidence

  2. The increase in muscle mass relative to fat will result in an increase in basal metabolic rate with the consequence of a higher energy production and improvement in weight control and maintenance.

  3. Increased strength in the lower extremities and pelvic girdle muscles will result in a reduced incidence of falls. In the elderly, falls are one of the main causes of disability and dependence.

We have excellent resources for individuals who are in need of a supervised program. Age is not a limiting factor.

  • Whole Body Vibration

  • BioDensity

  • Medical Gym and Wellness

  • Physical Therapy





“Now, blessings light on him that first invented this same sleep! It covers a man all over, thought and all like a cloak; it is meat for the hungry, drink for the thirsty, heat for the cold, and cold for the hot. It is the current coin that purchases all the pleasures of the world cheap, and the balance that sets the king and the shepherd, the fool and the wise man, even.” “Don Quixote” by Miguel de Cervantes Saavedra, (1547-1616).

One never thinks of sleep as a problem until one has lost the ability to sleep deeply and awaken refreshed. The ancients valued the benefits of sleep so highly that they believed it was a gift from their gods. The Greeks believed that Hypnos was the God of Sleep. He is generally depicted as a benevolent figure that brought the restorative gift of sleep to mortals and gods alike. Morpheus, the god of dreams was the child of Hypnos. There is no culture that does not have a set of beliefs about the value of sleep and the injury that occurs when it is disrupted.

In the modern age we want to feel awake, energetic and vital at all times. We want our sleep to be brief but effective. Our physicians have described a variety of sleep related disorders or diseases. We have built a technology of diagnosis and treatment that has an estimated direct cost of $14 billion in 1995. This includes the cost of visits to physicians and other health care providers, prescription and non-prescription medication. There are many indirect costs related to insomnia. School and job performance is impaired. Insomnia is associated with functional impairment such as impaired memory and concentration, decreased ability to accomplish daily tasks, and diminished capacity to solve problems. There is a strong association between Insomnia and absenteeism, increased use of medical services and poorer overall health. Insomnia is associated with emotional problems such as depression and anxiety. Chronic illnesses such as Fibromyalgia and Chronic Fatigue Syndrome are associated with insomnia. There is an increased association of insomnia and motor vehicle accident. Approximately 200,000 motor vehicle accidents occur each year because of fatigue and excessive daytime somnolence. Many industrial accidents are linked to impaired performance secondary to sleep disturbance. Major catastrophes such as the Three Mile Island Nuclear Meltdown the Challenger Space Shuttle disaster and the grounding of the Exxon Valdez have been related to the adverse effects of sleep deprivation.

People with sleep disorders have a variety of complaints. The most common complaints are insomnia and excessive daytime sleepiness, (hypersomnolence). Insomnia can be thought of as inadequate quantity or quality of sleep with the consequence of daytime fatigue. The pattern of insomnia may vary from individual to individual. Individuals may experience some or all of the common problems of insomnia. These include difficulty in initiating sleep, difficulty maintaining sleep, awakening too early or the experience of non-restorative sleep, (not feeling well rested after sleeping).

The average amount of sleep required for good health is between 7 to 8 hours per night. Some individuals will feel well rested with 5 hours while others may require 10 hours to feel refreshed and energetic through the day. The correct amount of sleep may vary with factors such as season, illness and stress. The appropriate amount of sleep is the amount that allows you to awaken refreshed and function throughout the day without excessive drowsiness and with good concentration.

In the world of Integrative Medicine Sleep Quality is an important factor in maintaining good health and restoring health in those with chronic illness. Sleep and Rest are one of the cornerstones of good health practice along with Diet, Exercise, Detoxification and Relationship. Restorative Sleep and Rest have an impact on our hormonal function and immune function. Scientists have demonstrated that sleep disturbance can cause hormonal dysregulation that may make individuals more vulnerable to developing cancer. Sleep disturbance can be associated with an increased incidence of infections due to immune disturbance, diabetes, stroke and heart disease.

Insomnia may be of short, intermediate or long-term duration. It is classified into subgroups that help health care practitioners address the problem.

Adjustment Sleep Disorder: This is typically a problem of difficulty falling asleep and staying asleep brought on by a new stress such as loss of a job or family illness. The problem will usually resolve itself. When the stressful situation persists, the sleep problem may become chronic and interfere with general health.

Psychophysiological Insomnia: This type of sleep disorder refers to a learned association between the attempt to sleep and physical or mental symptoms that prevent sleep. In a sense the individual psyches themselves out of a good night sleep. Behavioral therapies can be very effective in correcting this problem.

Sleep State Misperception: This is a condition where the individual believes they have a problem when they do not. Reassurance is often helpful in these situations.

Insomnia Associated with Medical and or Psychiatric Conditions:  Insomnia may be caused by chronic health conditions such as chronic pain, cardiac problems, asthma, gastroesophageal reflux, and neurological diseases. Day time fatigue may be part of a primary sleep disorder such as sleep apnea, narcolepsy, circadian rhythm disturbances or restless leg syndrome.   Medications used to treat health problems may cause insomnia. Non-prescription drugs such as alcohol, caffeine and nicotine may cause sleep disturbance.

Sleep deprivation: This is a phenomenon that is common in our society. There are just to many things to do in a day and the day extends itself into night. We cheat and do not get to bed at a reasonable hour. We accumulate sleep deprivation. We try to deal with the daytime fatigue that results by using stimulants such as caffeine. The treatment for this is common sense. Plan a peaceful evening and get to bed early.

Primary Sleep Disorders: Primary sleep disorder are important to diagnose since there may be specific treatment that will provide improvement in the condition and the secondary day time fatigue.

Obstructive Sleep Apnea is a condition where there is a slowing and interruption of breathing during sleep. This is often associated with snoring. This is caused by a narrowing or partial collapse of the upper airway. In most cases it is related to obesity and improves with weight reduction. The problem is suspected when the individual presents with daytime fatigue and cognitive impairment, (trouble thinking clearly), and a history of snoring with interrupted breathing. It is diagnosed in a sleep lab or with a home sleep study kit. Treatment options include weight loss, surgery and continuous positive airway,  (CPAP), masks.

Narcolepsy is a disorder characterized by excessive daytime sleepiness and disturbed nocturnal sleep. Secondary symptoms included cataplexy, hypnagogic hallucinations and sleep paralysis. We diagnose this with a Multiple Sleep Latency study. Conventional medicine treats this problem with medication quite effectively.

Circadian Rhythm Disorders refers to sleep disorders characterized by the inability to sleep at traditional times. Adolescent often experience delayed sleep phase syndrome, (sleep-onset insomnia and difficulty waking at the desired time in the morning). The elderly often experience advanced sleep phase syndrome, (excessive sleepiness in the evening and undesired early morning awakening). Shift workers who constitute 25% of our work force often experience sleep phase disorder problems.

Restless Legs Syndrome is characterized by an unpleasant sensation in the legs and feet that is improved with movement of the legs. In extreme cases there is cramping and pain. This often causes sleep disturbance.


Diagnosis of persistent sleep disorders is best done with the help of a Health Professional. There are some simple questions to ask yourself that may be helpful in guiding you to a more restful sleep.

  • Do you use caffeine, tobacco, or alcohol? Is the use associated with sleep disturbance?

  • Are you using prescription medications that may interfere with restful sleep? Check with your doctor.

  • Is the sleep environment conducive to sleep? Think about noise levels, light exposure and temperature.

  • Do you awaken in the middle of the night hungry? This may be a sign of insulin resistance and secondary hypoglycemia. Dealing with these issues may improve sleep quality.

  • Does your partner observe loud snoring, gasping, and choking or excessive leg movement?

  • Do you have underlying medical problems that may interfere with sleep?

  • Do you experience excessive daytime fatigue, poor energy, impaired ability to concentrate or poor memory?

Bring your concerns to your health care practitioner.

Treatment Strategies

Sleep Hygiene Education: This is a technique to help patients with insomnia identify lifestyle and environmental factors that may interfere with sleep. The instructions include:

  • Avoid stimulants such as caffeine and nicotine 12 hours before bedtime.

  • Do not use alcohol as a sleep aid and avoid alcohol before bedtime. While alcohol may promote sleep onset it interferes with sleep quality.

  • Do not exercise closer than 3 hours before bedtime. Regular exercise is encouraged.

  • Minimize light, noise and extreme temperatures during sleep.

  • Eat a light snack before bed if hungry.

  • Do not watch the clock.

  • Do something relaxing before bedtime.

Cognitive Therapy:  Cognitive therapy attempts to identify dysfunctional beliefs about sleep and replace them with more reasonable beliefs and expectations about the sleep process.

Prescription Medications: There are a variety of sedative-hypnotic medications that are useful in promoting sleep. In general, these medications should be used for short periods of time. While they induce sleep they do not allow for the natural stages of sleep to develop. Antidepressant medications may be used long term in patients with clinical depression. In many cases there is an improvement of sleep quantity and quality with treatment depression. Sedating antidepressants include amitriptyline, doxepin, imipramine, nefazadone, trazadone, and mirtazapine.

OTC Medications: Most OTC medications that are used to promote sleep have a sedating antihistamine such as benadryl as the active ingredient. Used occasionally they are safe. There are not advised for chronic use.

Integrative Medicine Strategies: these strategies include attention to diet, exercise, stress avoidance and reduction, and detoxification. These factors form the foundation of any health-enhancing endeavor.

Dietary issues include:

  • Emphasizing high protein foods at breakfast and lunch while emphasizing high carbohydrate foods at dinner and in the evening.

  • Avoiding the stimulants such as caffeine in the evening.

  • Avoiding the sleep disrupters such as alcohol and caffeine

  • Identifying and avoiding foods that may be causing sensitivity, allergy or intolerance reactions

  • Identifying the individual with Insulin Resistance and correcting the situation. This will often manifest as awakening with hunger

Exercise issues include:

  • Getting a reasonable amount of exercise in the morning or afternoon while avoiding exercise within three hours of bedtime. This will help set the normal sleep/wake cycle.

  • Learning exercises that balance energy and reduce stress such as Yoga, Tai Chi or Chi Gong

Stress Reduction Strategies include:

  • Creating a healthful sleep environment: Ambient light and noise should be minimized. Environmental pollutants such as dust, mold, animal dander and chemical toxins should be reduced. Clothing and blanketing should be non-toxic and comfortable. Air temperature should not be excessively hot or cold. Avoid stimulants such as TV in the bedroom.

  • Developing pleasant evening routines before bedtime such as a relaxing bath or sauna

  • An Epsom Salt Bath, (2 cups of Epsom Salts in a hot bath), for 15-20 minutes will help relax muscle

  • Learning relaxation or meditation techniques to relieve stress and daytime fatigue

  • Yoga practice

  • Learning to resolve stressful situations at home or work and not letting them linger

  • Doing things for others; volunteering

Detoxification Strategies include:

  • Identifying the individuals’ burden of environmental intoxicants such as heavy metals, pesticides, and herbicides. When a toxic burden is identified steps should be taken to remove the toxin while minimizing further exposure. Chronic intoxications can be a major contributor to disturbed sleep.

  • Other sources of intoxication can be from foods we eat, (allergy, intolerance, contamination), dysbiosis, (abnormal living organisms in a bowel), or abnormal absorption of products of bacterial metabolism from our bowel due to excessive intestinal permeability. Identifying and correcting these problems can be a factor in improving general health and restorative sleep.

Nutritional Supplements that may improve Sleep:

Tryptophan is an amino acid. It had been readily available as an OTC supplement. This product was removed from the OTC market when an improperly prepared batch caused serious health problems as a result of contamination. It is still available with a physician’s prescription from a Compounding Pharmacist. It can be very effective for the individual with sleep disturbance and associated depression. It should only be used with a physician’s supervision.

5HTP is a metabolic product of Tryptophan produced in the body from Tryptophan. It is available OTC. It may be helpful in promoting sleep in a dose of 50 to 150 mgs. taken at bedtime. It can take 2-4 weeks to work. It will not work promptly. It is believed to help increase serotonin levels in the brain. In doing so it may be useful for people with depression. Since depression is so often a consideration in people with chronic sleep problems, I recommend that such individuals seek the help of a health care practitioner when using these products.

Gamma Amino Butyric Acid, (GABA), is an amino acid that can be useful in inducing relaxation and sleep. The recommended dose is 500-1000 mgs taken at bedtime. I recommend that it be taken under the supervision of a health care practitioner.

Magnesium supplementation can be useful in promoting sleep. It can be particularly useful in individuals with Restless Leg Syndrome, Nocturnal Leg Cramps or Spasms that disturb sleep. A typical dose is 300-400 mgs in the evening. Magnesium may cause a stomach upset or loose bowels. We recommend high quality Magnesium Aspartate, as it seems to be more easily tolerated. MagnaGel is a topical magnesium product that is effective in Leg Cramping and Restless Leg Syndrome

Vitamin K in a large dose may be helpful in reducing pain. In individuals who experience sleep disturbance secondary to chronic pain I may suggest Vitamin K in a dose of 5-10 mgs. This will not work quickly. It may take 4-6 weeks to create improvement.

Phosphatidyl Serine: This is a product that reduces stress response related to an abnormal circadian rhythm of cortisol production


Herbal Supplements that may improve sleep:

There are a variety of herbal preparations that may be useful in improving sleep quality and hygiene. These include Valerian Root, Aspirea, Indian Pipe, Snake Root, Lemon Balm, Hops, Skull Cap, and Kava.

Examples of Herbal Combinations include:

Tranquility:  A general herbal tonic that improves sleep induction, sleep maintenance and sleep architecture

Corydalis PM: A product that is useful when pain is a factor in sleep disturbance

FibroBoost:   A product that has been shown to help with sleep quality when pain is a disturbing factor.

Kavinance: A general product that is useful in improving sleep quality

Lavela, (Essential Oil of Lavender Capsules): A product that is very useful when anxiety is a factor in sleep disturbance


The chronic use of these products should be directed by a health care practitioner with appropriate experience.

Hormonal Supplements that may improve sleep:

Melatonin is a hormone secreted by the Pineal Gland. I refer you to the chapter on Melatonin on our web site. It can be very effective for sleep induction and quality in a dose of 0.5-3.0 mgs. I usually suggest the lower dose as it is more physiological. It can be very effective for people with sleep phase disturbances such as the elderly, teenagers, travelers or shift workers.

Progesterone is a hormone that is produced by the Adrenal Gland, Ovaries and Brain Tissue. In appropriate levels can reduce anxiety and allow individuals to relax as well as deepen sleep. Many women suffer from a phenomenon that has been described as Estrogen Dominance. The symptom complex can include insomnia, anxiety, mood lability, fluid retention and bloating.  Progesterone supplementation may be helpful in this case. Visit the chapter on Progesterone on our web site.

Hormonal therapy is best done by taking into consideration the balance of all the hormones, the interactions between the hormones, the factors that effect hormonal metabolism and activity, (diet, nutrients, exercise, detoxification process, stress).

Energetic Therapies:

Acupuncture: Acupuncture that addressed underlying energy imbalance can be very effective in restoring healthy sleep patterns.


Lymphatic Enhancement Therapy, (LET): This is a unique therapy that balances the autonomic nervous system, (important to healthy sleep), reduces congestion and supports detoxification. It has been very effective in improving sleep quality for my patients.

Pulsed Electromagnetic Field Therapy, (PEMF): Pulsed electromagnetic field therapy - in short PEMF therapy - is based on decades of worldwide research carried out by well-known scientists. Tens of millions of people have already received PEMF treatments, not only for pain relief but also for many other conditions like insomnia, osteoarthritis, fibromyalgia and osteoporosis.

Parmeds PEMF computerized therapy systems use advanced Frequency Modulated Pulsed Electro Magnetic Field therapy (FM PEMF), generating time variable, low frequency pulsed magnetic fields.


Self-Regulation Therapies:

NeurOptimial: This is an EEG Biofeedback Therapy administered at our office. It has been effective in improving sleep quality. It has been beneficial in a variety of other problems such as Anxiety, ADD, Mood Disturbance, Chronic Pain and Cognitive Dysfunction.

Attentional Flexibility Training and Brain Synchrony Training: This is a training process that allows the individual to learn the skills necessary to focus their attention in a way that will improve physical and emotional well-being. It has been shown effective in managing stress related symptoms, the reduction of anxiety and depressive symptoms and the reduction of chronic pain, as well as the improvement in sleep problems.

Simple Steps: First do the things you can do. Try the simple things we have outlined that deal with life style change. Check with a health professional to make sure that a prescription medication or OTC product is not causing sleep disturbance. You can get a consult Keri Connell our Herbalist and Health Educator. Consider non-prescription nutritional products, herbal products and hormonal products. Consider prescription medications when necessary. The use of a prescription medication should not deter you from improving lifestyle and environment to optimize their effect.


Sleep tight
Don’t let the bedbugs bite
But if they do
Take your shoe and beat them till they’re black and blue
Pleasant Dreams


Basis of Healthy Eating

Basis of Healthy Eating


Eating a good diet is not difficult. There are several principals that are easy to apply. The same diet that is good for preventing heart disease is also good for reducing the risk to high blood pressure, stroke, cancer and osteoporosis. Here they are! Now you can evaluate all the advice you get in the magazines and television with the sense that these simple principles constitute 95% of what is important in terms of good diet.

1. Low Fat Eating: The characteristics of a low fat diet are fairly simple.

a) No more than two servings of red meat per week. This includes meat served on a sandwich at lunch, (such as a roast beef or ham sandwich), or meat served as a main course at dinner. In general it is best to purchase meat that is raised organically and free range, (not feed lot fed). The quality is better. There are fewer chemicals, (fertilizers, pesticides, herbicides, hormones and antibiotics) in organic products, and the type of fat in the animal is healthier for you.

b) Two to four servings of poultry per week. Emphasize the white meat portions. Again, emphasize organically raised birds. Avoid fried chicken. Avoid the skin, (very high in fat).

c) You can have two to four servings of seafood per week. I am happy to tell you that the cholesterol in shrimp and crab will not be a problem. Shellfish have sterols, which inhibit the absorption of the cholesterol. Studies done at NIH 20 years ago demonstrated no increase in serum cholesterol levels with shellfish ingestion. Once again avoid the fried preparations.

d) You can have one to two servings of low fat or no fat dairy products per day, (emphasize organically raised animal sources). This includes low fat yogurts, cheeses and ice creams.

e) Avoid foods high in fat such as fried foods, creamy soups and salad dressings, dairy desserts such as custard or ice cream that are not low fat, and packaged goods. In general packaged goods such as potato chips are very high in fat. Read the labels!

Reading labels is the key to avoiding foods that are high in fat. Current labeling practice is to tell you the grams of fat in a total serving. This is intentionally misleading. You want to know the percent of fat in any serving. Ideally, you would like to limit fat intake to no more than 30% of total calories. Every gram of fat has 9 calories. A label may state that the total calories in a serving are 100 calories and there are 4 grams of fat. The total calories from fat would be, (9x4=36), 36. Fat would make up 36% of the calories. This would be a high fat food.

Trans fats are processed fats added to foods to preserves shelf life. They are particularly unhealthy. Avoid foods with trans fats in them.

2. High Fiber Eating: 1-2 servings of salad per day, 1-2 servings of fruit per day, 2-4 servings of cooked or raw vegetables per day, 1-2 servings of whole grain breads or cereals daily characterize a high fiber diet. The greater your intake of fruits and vegetables, (primarily vegetables), the better your health will be; aim for 4-6 servings per day.

3. Avoid Empty Calorie Foods: Foods with empty calories include

a. Foods with refined sugar; candies, soft drinks, dairy desserts, pastry

b. Foods with excess fats; high fat red meats, dark poultry meats, packaged goods, (potato chips, etc.), high fat dairy desserts, (ice cream), high fat baked goods, creamed soups and salad dressings.

c. Alcoholic beverages.


4. Do not get caught in the high starch food trap! People feel that if they only avoid fats they can eat all the other foods they want: particularly starchy foods. The common high starch foods are grain products such as bread, pasta, rice, potatoes and corn. Depending on your body size and your need to lose weight or control the tendency to gain weight you will need to limit servings of high starch foods to one to four per day. A serving size is one slice of bread, one cup of pasta, one ice cream scoop of rice or a baked potato with the inner third scooped out. Avoid starches that are processed, (potato chips, corn chips, Doritos, pretzels, cheese crackers, party mix).


When To Use Vitamin and Mineral Supplements:


The World Health Organization states that starvation begins, (for an average adult), when total daily calorie intake is less than 2,100 calories per day. People who eat refined/processed foods have some degree of malnutrition at any calorie intake level. People with underlying health problems often have special needs for certain nutritional components. At different times in our lives we have different nutritional needs, (prior to conceiving, pregnancy, lactation, old age, acute and chronic illness).


a. To prevent osteoporosis take 1000-1500 mgs. of calcium daily. Much of the calcium can be obtained from food. Calcium supplements should account for no more than 600 mgs per day. The preferred form of calcium is calcium citrate. Capsules are better than tablets because they are more easily absorbed. Vitamin D in a daily dose of 1,000-2,000 units per day is strongly recommended. Some individuals need a higher dose of Vitamin D.


b. Vitamin C in a dose of 500 to 1000 mgs. taken two times daily may help prevent arteriosclerosis, (heart disease and stroke). For some people Vitamin C will improve their resistance to infectious diseases.


c. Vitamin E in a dose of 200-400 units daily may prevent oxidative damage. Vitamin E should be taken as Mixed Tocopherols.

A good multi vitamin forms a base that will cover any nutritional inadequacies. I vary my recommendation based on age, sex and underlying health conditions. When recommending a vitamin product I am interested in the quality control in production, post-production testing of the product to insure that the contents are accurate and bioavailabilty. The Multi-Vitamin that I commonly recommend is Multi t/d by Pure Encapsulations. This product has a good balance of B vitamins, Carotenoids and Minerals. It does not have copper which is not necessary and may contribute to chronic illness.

There are many special issues related to diet based on underlying food intolerances, sensitivities, allergies and background health problems.

People with health problems should seek the guidance of their health care provider, a qualified Nutritional Counselor or Dietician.

Foundations of Health and Healing

Foundations of Health and Healing



Traditional healing disciplines look at health and illness as the interplay of individual factors, environmental factors and social context. The terrain or background events, past and present, have great impact on cause of disease and outcome. Conventional Medicine has created great value by looking at disease in a very focused way. Dissecting out the contributing causes of a disease and creating focused therapies for treatment has been a very effective strategy for treatment. A treatment is developed, (medications and or surgery), that removes, suppresses or neutralized the offending factor and the disease is cured or at least held at bay. Conventional Medicine is focused on the disease and not the individual who has the disease. This approach has been accentuated by the demands for efficiency in treatment of the managed care model and its sheer profitability. This model has been very successful in treating disease. It is hampered by the uneven distribution of health care services, excessive cost to the society, and untoward side effects of the therapies. Conventional Medicine often falls short in perceiving the relationship of the disease process to the individual who has an illness, their uniqueness as regards their prior health history, biochemistry, energetics and family and community background. I believe there is an opportunity for the convergence of Conventional and Complimentary-Alternative Medicine strategies in the health care process. This convergence has emerged an Integrative Medicine.

The Foundations of Health and Healing are those aspects of our lives that contribute to our health and our ability to heal from an illness or injury. They include Diet and Nutrition, Exercise and Activity, Restorative Sleep and Rest, Detoxification and Cleansing, Individual Energetics, Community and Relationship, and Spiritual Life.

These foundation phenomena are interactive: one affects the other. They create the background warp and weave of our experience and our sense of self. We view attention to these issues as an important component of health care, treatment of illness and prevention of disease. These issues are discussed at length on the website. Practitioners of Integrative Medicine consider attention to these issues as an important component of good practice. I believe that this approach differentiates the Integrative Medicine practice and enhances its value to the individuals who choose to use our services.

I encourage you to take a journey. Examine the concepts on the Foundations of Health and Healing as described on the Website. Consider the therapeutic processes you would like to explore. Read about the diagnostic procedures we may employ to understand how background phenomena such as diet, nutritional status, gastrointestinal health, stressors, immune balance and hormonal balance may influence your health. Understand that your willingness to participate in the process of creating and maintaining good health is essential to a successful outcome. Do not expect an instant success. Healing is a process. Good luck on your journey!

Warren M. Ross, M.D.