The Weekend Is Here!

It’s Friday.

Yaaaaaaaaaaaaaaaaaay!

Most people feel that way.  They look forward to the weekend to rest up from their 9-5 gig.  They crave that break.

There’s nothing wrong with that either.  It’s normal.  Everyone needs rest.  It’s essential to a healthy lifestyle.  You probably know you can’t perform at your best when you’re not rested.  Did you know that your immune system also suffers when you lack rest?  Yep.  It’s been shown that one bad night’s sleep reduces your immune response.  That’s not good.  People that work rotating shiftwork, tend to be less rested, and tend to get sick more often than those on a regular schedule.  But why?

Well, did you ever wonder what the purpose of feeling sleepy actually is?  Why do we get that sensation?  It’s part of the innate process, hardwired into us by the One who created us.  It’s our body’s way of saying it’s time to power down and let repair from the day’s activities.  It is essential and vital to our health.  That’s why when you are sick with the flu, or other infection, all your body wants to do is sleep.  It’s telling you exactly what to do!

So, this weekend, make time to rest, really rest.  I don’t mean sleep all day.  That actually impacts your health negatively by disrupting your routine.  It is suggested that you keep your same sleep schedule on weekends as you do for the work week as much as possible.  Our bodies work best when in a rhythm.  But you can take time to relax and watch some TV, read a book, do some gardening, socialize with friends.  Those are all things that help you rejuvenate your body.

I know, I know.  I can hear you now.  But there’s so many projects I need to get done on the weekend.  I get it.  I have those too.  My suggestion is to do your best to knock them out on the first part of the weekend, so that you can get a good bit of down time on the last 1/2 of the weekend.

Look at your weekend and schedule it out.  Make sure you do get to do your projects, but take time to have some fun, do some resting and enjoy your down time.

Rest, it’s vital for your health.

Until next time….Be Well!

Dr. G

Are You Exercising? Or Are You Moving Well?

What?  Isn’t moving well exercising?  Or vice versa?  What does this question mean?

I hope you really ARE wondering that right now, because there IS a difference!  Really.  Let me explain.

The fact is we all need to exercise.  No one would deny that fact.  We all hear how important it is to exercise for our heart, our weight etc.  But does exercising, even if it’s one solid hour 5x weekly, constitute moving well?  (Remember that move well is part of our “Eat Well Move Well Think Well Rest Well” mantra for wellness)

I contend that it (exercising as described above) isn’t enough.  Now you’re just mad at me.  After all, don’t I understand how hard it is to get 5 hours a week in?

The short answer is yes, I do understand.  But stay with me here.  If you drive 30 minutes or so to work as most people do (some in the Houston area WISH they only drove for 30 minutes to work), and you work at a job that has you sitting 8-10 hours, and you spend 30 minutes heading home, only to sit on your couch watching the TV or staring at phone/computer screens the rest of the evening, then NO.  You are NOT moving well.  You are sedentary, with the exception of that 5 hours/week.

How do you solve this?  Well you can’t usually change up your drive time much.  I guess you could stop every now and then on the side of the road and exercise, but I wouldn’t recommend that.  I do recommend that you find ways to move throughout the day.  Set a timer on your phone.  Use a fitness band that can tell when you’ve been sedentary (Fitbit lets you know if you’ve not gotten at least 250 steps in an hour).  Get up and bust out a few steps.  Head to the water fountain and bathroom.  Get up and do a set of jumping jacks. I know one person who works from home in front of a computer all day, and every hour he does 10 burpees (that’s pretty radical, but he’s very fit).

At home, because I like to watch some sports on TV, I use the commercials for movement.  I get up and walk to the kitchen, clean up a few things (my wife loves that), or walk to the bathroom and back etc.  There are many ways to get your body moving more.  You just have to get a bit creative.

By the way, I highly recommend fitness bands like the Fitbit.  They are a motivator and great at tracking how much movement you get  on a day in day out basis.  Set goals and see if you can hit them.  Have fun with it.  Do what it takes to move well!

Until next time, be well! (by moving well)

Dr. Bruce

The Perfect Storm For Illness

Look around.

You’re in it right now as we speak.

The perfect storm for getting sick.

Scared yet?

Don’t be.

This time of year begins to set us all up for increased odds of illness.  You know it as the “cold and flu season”.  Newsflash:  There’s no “season” for colds and flu.  Do you honestly think that the cold and flu viruses are like the birds that fly south for the winter?  Do they have an innate timer that says it’s time to go to North America for the next 3-4 months?  Then where do they go after that?

What’s more likely is that we are in that perfect storm of illness, or more correctly, the perfect storm of lowered immune response.  Why?  Good question.  Read on for that and how to beat it.

  1.  Vitamin D.  This time of year we get exposed to less and less sunshine, which equates to lower and lower vitamin D levels.  Vitamin D levels are directly related to immune response.  Supplement with a solid Vitamin D3 to combat it.  I personally take about 4000 IU a day.
  2. Stress.  Especially this month, during the Christmas season, we are exposed to more stress.  Holiday parties, shopping, extra cooking, hosting gatherings, dealing with family members that rub you wrong etc.  All of this adds to your stress levels, releasing more cortisone in your body, thus reducing your immune systems ability to recognize and fight off bacteria and viruses.  Take time to slow down, sit back and enjoy the season.  Watch a good Christmas movie with the family.  Maybe go to the mall just to watch the people and enjoy the decorations.  Take time to relax
  3. Exercise.  The less than ideal weather for being outside tends to make us less active.  Sitting on our backsides leads to decreased immune response and exercise has been shown to improve immunity.  And, linking back to the stress issue, exercise reduces the effects of stress on your body.  So move it regularly!
  4. Sugar.  Sugar.  Sugar.  There’s just so much more of it available during the holidays.  There’s definitive links between sugar and the immune system..  Unfortunately, every time we turn around this season there’s more chance to consume more sugar.  So, when NOT at a holiday event, be sure to fuel yourself smartly!  Eat plenty of raw fruits and veggies, drink hot teas, plain coffees, lots of water (yes we can be well underhydrated in the winter) and avoid too many sugar or processed treats!  Focus on planning out your meals to reduces unhealthy binging!

So, that’s why we have this “season”, and how to battle it out while it’s here. Pick two of these to work on, then once those are part of your lifestyle, work on some more!

Until next time….Be well!

Dr. Bruce

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

An Open Note Of Thanks…

…from Dr. Bruce.

I have so much that I am grateful for, daily.  Not just today on Thanksgiving, though it is a bigger focus this time of year.

Today I want to say thank you to my patients.

You have no clue how fun it has been for 26 years to be able to care for the thousands of people that have wandered into my life through my office.

You have no clue how much I LOVE seeing YOUR names on the list for any given day in the office.

You have no clue how energized I feel after taking care of my patients at the end of the day, even if my “white collar job” requires “blue collar effort”.

You have no clue how much it pains me to see some of you hurting physically, and sometimes emotionally in your lives.

You have no clue how excited I get to share new information with you that can impact your health (ok some of you know how excited I get about that, when I won’t shut up…much to your chagrin)

You have no clue how many of you have become part of the fabric of my life over these last couple of decades.

You have no clue how much I look forward to seeing you guys again this coming Monday.

Thank you for letting me be part of your life, and for becoming so vital a part of mine.

As a baseball fan, I love hearing Lou Gehrig’s words to the fans:  “Today I consider myself the luckiest man on the face of this earth.” I quite often feel that way in my office because of you.

Happy Thanksgiving.

“Every time I think of you, I give thanks to my God.”  Philippians 1:3

Thanksgiving: The Other 1/2 Of The Word

Well, here it is again.

Yep.  The holidays.  They’re upon us.

I’m a holiday fanatic.  I love, LOVE the holiday season.  I love the time off.  I love the time spent with family and friends.  I love the food. I love the festiveness.  As a Christian I love the focus on the birth of our savior Christ Jesus.

And I love that it all starts with Thanksgiving.  I’ve written often about gratitude and posted many articles on social media relating to how beneficial gratitude is for our health. (For a recent article on how gratitude affects the brain, click HERE ).  Then there’s the 30 day Thankfulness challenge we always see on social media every year.  The truth is, if we all focused on being grateful all year long (not just for 30 days), it would have amazing, and infinitely positive effects on our brain, in our relationships, in our day to day living, and on our souls.

But today, let’s focus briefly on the other 1/2 of the word.  Thanks-GIVING.  Sure, the easy out is to say well it’s about GIVING thanks.  But I think there’s more there, there.  I want to challenge us as a people to focus on the GIVING .  Not just in the weeks heading up to Thanksgiving, but as a lifestyle. What would happen if instead of just giving thanks….we instead would just GIVE?

I’m willing to bet that we’d find that the rewards go far beyond just giving thanks.  If all of us would take time every day to ask, “Where can I be a giver today?”, we would change our immediate circle of influence, meaning our family and closest friends.  Think of the example that would set for our closest associations.  What if just a small percentage of those folks, impacted by your giving, took the torch and ran with it because of what you did?  Do you see the power in that?  Especially if it’s not just as season in your life that happens every November?

I promise you, if you focus on giving, you’ll have even more to be thankful for all around you. But don’t do it for that reason.  Do it because you can.  Because it’s right.

So give it a whirl in your life.  Focus on the “other” 1/2 of ThanksGIVING!

Enjoy your holidays friends.  I wish you peace.

Dr. Bruce

Part Deux of Beating Stress and Anxiety

I hope you read the first part of this topic already, if not it’s right here .  I will give another good tip today on this topic.  Using multiple strategies together makes a great plan to beat this issue that afflicts so many.  Stress and anxiety  are killers, physically and metaphorically.  So let’s commit to getting started battling it if you haven’t already.

A second method for battling this gnawing issue has to do with movement.  Genetically we are designed to move.  Our office mantra for optimal health states that to BE well, we have to “Eat Well, Move Well, Think Well and Rest Well”.  Moving is as vital as any of the others, and done properly, is an effective tool to battle stress and anxiety.

Personal story here.  When I was dealing with anxiety, and didn’t know it was anxiety, my epiphany that led to my healing began on a Saturday afternoon at my house.  I was at my wits end as to what was going on in my body.  I had ordered an MRI of my brain and neck as the symptoms I was having had me worried (yea, THAT helps with stress doesn’t it?).  They had come back normal.   As I lay on my bed that Saturday,  feeling like absolute crap and not knowing why,  I literally said out loud, “to hell with this” and I got on my treadmill.  I walked, hard, with a lot of incline on the treadmill, for 45 minutes.  I soaked my shirt with sweat.  I got off of the treadmill and thought, “I feel like a new man”.  The difference was amazing.  I’m not sure when I realized that I had stumbled upon a clue, but I know that was the beginning of my healing.

Now I know some of the physiology behind what happened to me then.  When we have stress/anxiety in our lives, the fight or flight reflex (sympathetic nervous system) kicks in, raising blood pressure, heart rate, respiratory rate and more. It is preparing us for action, preparing us for survival in an emergency.  This is a necessary event.

However, when we never have the ability or opportunity to act, when the event never transpires (as in chronic stress or anxiety) it’s almost as if all that stored up preparatory action is for naught.  It sits there in your body, with deleterious effects on your health physically and mentally.  We need to release it.  In our sedentary world, a world that sits an enormous amount of time, and moves very little, there’s not much of an outlet for this stress.  So, we need to CREATE the outlet.

That’s what the treadmill did for me.  Since that day about 10 years ago, I’ve used High Intensity Interval Training (HIIT) for my cardiovascular exercise.  If I’m walking, I do intervals where I keep a steady pace, broken up by intervals where I speed walk about as fast as I can.  Sometimes I actually sprint for my interval (there’s a funny sight, a 50 year old man running hard, but not moving fast)  There are many health reasons for using this form of exercise that I won’t go into right now, but suffice it to say it works well and burns off excess energy in a short time frame.  On a treadmill, I don’t recommend walking at high speeds for safety’s sake.  You can do intervals where you increase the incline of the treadmill to increase the intensity of your walk.  I use a 3:1 ratio for my intervals.  This means if I walk solid for 3 minutes, I’d do an interval of more intense walking for one minute.  Find the intervals that work best for you in that ratio.  You can also research online about interval training, there’s plenty of good information available.

For now, that’s it.  So get moving.  Intentionally and intensely.  Note: If you’re not already exercising, make sure your health care provider has cleared you for exercise before beginning.

I’ll have one more tip to share in the next post.

Until then…..Be Well!

Dr. Bruce

Welcome!

So here it is, my blog.  What will it be like?  Will people find it among all the other blogs and sites out there?  Who knows?  Who cares? (hopefully someone).

I plan on making this fun, education with regards to living your best life.  I give personal stories, important studies, advice, common sense, and challenging thoughts on living life in a way that allows us to show up as our highest and best at all times.  Are you game?  I hope so.

Until next time….

Be well!

Dr. Bruce