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How Bad Is A Poor Night’s Sleep?

17 Aug

Our basic premise is that your body is amazing.  You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do.  In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

This Month’s YOUR Do-Over Tips Relate To Getting A Good Night Sleep… 

Q) Many days I don’t sleep well—I wake up feeling like I had a poor or even bad night of tossing and turning without much sleep.  How bad is that?

A) A recent study found that not getting good, restful sleep can lead to a greater risk for heart attack and stroke. The 14-year study followed 657 Russian men aged 25 to 64 with no history of cardiovascular disease or diabetes. The men who slept badly — that is, they rated their sleep as  “poor” or “very bad” — had more than twice the risk of experiencing a heart attack and 2.5 to 4 times the risk of stroke during the course of the study when compared with those who rated their sleep as “good.”

The National Heart Lung and Blood Institute recommends adults get 7 to 8 hours of sleep every night, noting that heart and blood vessel repair occurs during sleep and ongoing sleep deficiency has been linked to not only heart disease and stroke but also diabetes, kidney disease, and obesity. So, you are right about needing to get “good” sleep to be healthy.  Even more interesting is what happens when you deprive yourself of sleep.

Fifty years ago, 17-year-old Randy Gardner and two pals camped out in his bedroom to see what would happen if Gardner broke the world record for sleep deprivation. The teenager stayed awake for 264.4 hours (that record stands today), experiencing moodiness, hallucinations, incoherent thinking, and slurred speech.

Not only can poor sleep over a long period of time increase your risk for heart attack and stroke, as observed in the study above, but poor sleep has also been associated with relationship problems, anxiety, depression, high blood pressure, diabetes, addiction to drugs and alcohol, and obesity.

Turn Over…

If you don’t feel your sleep is “good”, “very good,” or “excellent”, or if you don’t usually get 6½-8 hours of sleep a night, try to find the cause. Insomnia can be triggered by environmental problems (TV and digital devices in the bedroom, noise, non-red light (your brain center for sleep doesn’t see red wavelengths, so red light should be all you have in your bed-and bath-rooms after sleep time), a lousy mattress, emotional distress (anxiety or depression), or medical conditions (chronic pain—yes a chiropractor is often best and least expensive option here, restless leg syndrome, sleep apnea).

If you still have trouble sleeping, try an online program (such as Cleveland Clinic Go! To Sleep) or these drug-free ways to sleep better:

Exercise daily. Walking 10,000 steps a day dispels stress and cues your body to rest.

Soak in an Epsom salts bath and eat a banana before bed. The combo of magnesium and potassium relaxes muscles and hot water helps dispel stress hormones.

Drink chamomile tea. But skip late-night alcohol. It can spike blood sugar and interfere with sleep cycles.

Still no success? Talk to your doc for a referral to a sleep specialist. Thanks for reading. And feel free to send questions—to youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

-Young Dr. Mike Roizen

The Most Important Principles for Staying Young: Sweet Solutions to Sugar Addiction

21 Jul

Our basic premise is that your body is amazing.  You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do.  In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

Nearly 13% of North American adults’ caloric intake comes from high fructose corn syrup (HFCS) and sugar. That adds up to 152 pounds (~69 kg) of sugars a year — that’s another whole person! No wonder so many people are fighting obesity, metabolic disorders, high blood pressure, and heart disease.

Ever since the book Sugar Blues came out in 1975, researchers have debated if sugar really can trigger an addiction’s “gotta-have-it-and-have-it-now” response.

Now it seems it really does. Scientists at MIT say mice will cross an electrified zone to get to sugar even when they’re completely full and eating the sugar stimulated the same areas of the brain in the same manner as other addictive substances (both legal and illegal). So, if you have a sweet tooth that just won’t quit, it’s time to use proven detox methods. Talk to your doctor about reducing your sugar intake and/or set up an appointment with a nutritionist or coach (check out Dr. Mike’s Cleveland Clinic Wellness Center online) who can offer you nutritional guidelines, emotional support, and a plan. Get a buddy to do the added-sugar elimination with you so you can offer each other support and cook healthy foods together.

Thanks for reading. And feel free to send questions—to youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

Best,
Young Dr. Mike Roizen (aka, The Enforcer)

The Most Important Principles for Staying Young: You Can Snack Healthy Too!

18 Jun

Our basic premise is that your body is amazing.  You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do.  In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

Q) I’m afraid my hubby and I, while pretty good at avoiding the Five Food Felons of your book when we eat at home, and aren’t horrible at restaurants — we get fish or skinless chicken, no added sugars anywhere, and whole grains only — but are horrible with snacks, and it seems we are eating more snacks and bar foods as meals.  And then we are still hungry when we get home and snack more.   What can we do? – Dottie in Indian Wells, CA.

A. You are right, North America is under a snack attack and the snacks are winning! It seems more and more of you are substituting grab-and-go foods for real meals. Finding healthy snack or bar foods can be tough. It’s one reason Americans end up spending $48 billion a year on salty or sugary munchables (three times more than we spend on fruits and vegetables). That’s a lot of buck for very little nutritional bang! So, here are my suggestions:

Prepare for What’s Coming and Snack Early: Nothing replaces the nutritional–and emotional—benefits of a sit down meal with the family, but my first tip is to snack on healthy foods before you go out so you are not tempted to have unhealthy foods. That means you should eat or carry snacks that are healthy with you in the car. Stock your fridge and pantry with easy grab-n-go foods. Keep unsalted nuts and nut butters (peanut, almond, cashew) on hand. In the fridge, stock the seasonal fruits and veggies you love along with oil-free hummus, and whole-grain bread or small whole-grain pitas or tortilla wraps. My favorites for the car are walnuts and apples, because they make me smarter (see below).

 Prepare for What’s Coming and Snack Healthy After: Stock your freezer and with easy grab-n-go foods like frozen fruit (strawberries, raspberries, and mango chunks) and veggies (bags of frozen green beans, edamame, and peas). Keep counter-top goodies like ground flax seeds, roasted sunflower or sesame seeds, bananas, apples, tomatoes, and avocado handy, too.
If you eat in the same bars or other consistent places, ask them to serve healthier foods or modify the recipe for you. For example, ask for guacamole with just avocados, tomatoes, onions, and spices with no sour cream, for example.  Or hummus without oil served with whole grain pitas.
Turn over…

Breakfast snacking: For a quick breakfast, whirl up a quick smoothie. Combine fresh or frozen fruit, yogurt, greens of any kind (celery, spinach, whatever looks green to you), unsweetened almond or soymilk,  and a few chia seeds. Or spread almond butter on a whole-grain tortilla, top it with banana slices, sprinkle with raisins and cinnamon, and then roll it up and go!
Lunch snacking: Put an easy-open pouch of tuna in water, pre-washed greens, avocado chunks, and a drizzle of dressing made from olive oil and lemon juice into a tightly sealed container. Or mash beans on a tortilla, top with tomato, avocado, fold it up, and tuck into a sandwich bag. Toss eat-and-run sides into your lunch bag, too — like fresh fruit, baby carrots, red pepper and zucchini strips (cut in advance and keep in your fridge).
Just want a car snack before you go out? Walnuts and apples are my favorite. Favorite because I like the taste, favorite because they are easy to carry, favorite because they are easy to eat, and favorite because they make me younger and keep me from losing all my marbles.  Experiment with toasting walnuts for a taste you love.  I frequently toast ‘em at 275 degrees Fahrenheit (~135 degrees Celsius) in a toaster oven for ten minutes. Two recent studies found that just 6-18 walnut halves a day (different amounts in different studies) were associated with six-year younger brain function in large numbers of humans in the National Health and Nutrition studies.  That equivalent amount given to mice predisposed to Alzheimer’s disease reduced it by 50%.
Thanks for reading. And feel free to send questions—to youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

-Young Dr. Mike Roizen (aka, The Enforcer)

A Quick Way to Lose 50 Pounds?

26 May

Our basic premise is that your body is amazing.  You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do.  In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

Q: I need to lose 50 pounds. I’ve tried everything! Nothing seems to work well enough (or fast enough) to keep me on the right path. Can you help? — Kelly G., San Francisco

A: We feel your frustration. To get on the path to a lifelong healthy weight, you’ll need to learn how to change your eating habits while you’re losing weight and how to keep them up afterwards in order to keep the weight off. So to help you reach your goal, we’ve developed a jump-start program for weight loss, and we had it road-tested by more than 2.5 million folks.

  • Every morning, drink a cup of hot water with lemon. It’ll kick start your digestive process and help detoxify your system (lemon activates bile flow).
  • For breakfast, try a smoothie or tasty quinoa egg muffins (search for the recipe on Google).
  • The rest of the day, focus on protein-rich foods. Go for 12 ounces of lean protein daily from fish and skinless chicken.
    Don’t go hungry! Enjoy as much veggie broth as you want. Still hungry? Try two snacks daily consisting of quinoa with non-starchy veggies, unsalted nuts (try 12 walnut halves), 2 percent Greek yogurt, or an apple with nut butter.
    Enjoy 1 cup of coffee daily (decaf is okay, depending on the process used to decaffeinate it); use unsweetened vanilla almond milk or coconut milk instead of milk or creamer.
  • Ditch these foods: wheat; refined sugar; artificial sweeteners; dairy; alcohol; and processed foods.
  • Add these bonus boosters: Take 1,000 IUs of vitamin D daily and enjoy a nightly soak in a warm tub with 2 cups of Epsom salts and 1 cup of baking soda.

Thanks for reading. And feel free to send questions—to youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

-Young Dr. Mike Roizen
(aka, The Enforcer)

 NOTE: You should NOT take this as medical advice. This article is of the opinion of its author. Before you do anything, please consult with your doctor.  You can follow Dr Roizen on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week).  The YOU docs have tow newly revised books: The patron saint “book” of this column YOU Staying Young—revised and YOU: The Owner’s Manual…revised —yes a revision of the book that started Dr Oz to being Dr Oz.  These makes great gifts—so do YOU: ON a Diet and YOU: The Owner’s Manual for teens.  And, the new book by Dr Mike Roizen: This is YOUR Do-Over Michael F. Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. His radio show streams live on http://www.radioMD.com Saturdays from 5-7 p.m. He is the co-author of 4 #1 NY Times Best Sellers including: YOU Staying Young.

The Most Important Principles for Staying Young: Stepping Into Good Health

12 Feb

Our basic premise is that your body is amazing. You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do. In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

This month, we want to discuss a key secret and principle from my upcoming book, This is YOUR Do-Over: The Seven Secrets to Losing Weight, Living Longer, And Getting A Second Chance at the Life You Want, due out February 24th, 2015 (shameless plug—you can preorder it now).

Devotion to Motion is one of the early chapters—giving you the rational and some of the science to support your taking 10,000 steps a day.

Why is 10K a day the magic number, you might ask? Well, it does several things. For starters, it creates a key pathway in your brain that makes you want to crave that 10K a day several weeks later. And second, it breaks down insulin resistance. I wish science knew the exact mechanism as to why 10,000 works to break down insulin resistance, but what we do know is this: 10,000 steps seem to be the minimum number that provides the most health benefit. In fact, 10K a day breaks down insulin resistance much better than 8K, and 12K doesn’t help more than 10K does. That is, 10K gets you more health benefits than 8,000 steps, and doing 12,000 steps doesn’t get you any more health benefits than taking 10,000 step (yes, you may get more fit, but your health doesn’t get much better over the long-term). So, 10K a day is really the sweet spot where people lose weight and gain control of diabetes (and even reverse it).Why is that important? Because insulin resistance is a big health concern.

But there is another secret: how you take those steps.

In 1970, when John Cleese premiered The Ministry of Silly Walks on Monty Python’s Flying Circus, he stepped into the Comedy Hall of Fame. And despite his deadpan expression, no one who remembers that high-stepping goofiness or tries to imitate it can keep a straight face. That’s because, as researchers from Canada’s Queen’s University recently discovered, HOW you walk affects your memory and your mood. In fact, your gait can transform your outlook from grumpy to gleeful or happy to horrible and even alter whether your recollections of recent experiences are negative or positive.

So before you head out the door, whether you’re going to work and/or taking a walk with your pedometer (your pedometer should be on you during all your waking hours) to get in your 10,000 steps a day, pause. That is correct, pause. Pause just long enough to examine your body’s position in a mirror and think about the message it’s sending your brain. Are your shoulders back and relaxed (“I’m proud of myself and glad to face the world”)? Or are they slumped forward (“I’m tired and not looking forward to what’s coming”)? Is your core strong (“I feel confident”) or is your belly protruding and your back straining to stay straight (“I’m discouraged”)?

Adjust your posture and make sure you’re wearing shoes that put a spring in your step. Now, it’s your turn to do a happy, high-spirited, even silly walk. You’ll be surprised how it makes you feel more positive about everything you encounter. And all the people (even animals you encounter) will be happier too (thanks to mirror neurons but that’s another column), so you are spreading health and happiness… well done!!

Didn’t know your walking style could do so much for so many, did ya?

Thanks for reading. And feel free to send more questions, you can always send us questions at youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

Young Dr. Mike Roizen (aka, The Enforcer)

NOTE: You should NOT take this as medical advice.
This article is of the opinion of its author.
Before you do anything, please consult with your doctor
You can follow Dr Roizen on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week). The YOU docs have two newly revised books: The patron saint “book” of this column YOU Staying Young—revised and YOU: The Owner’s Manual…revised —yes a revision of the book that started Dr Oz to being Dr Oz. These makes great gifts—so do YOU: ON a Diet and YOU: The Owner’s Manual for teens.
And, you can pre-order and new book by Dr Mike Roizen that hits bookstores February 24th, 2015: This is YOUR Do-Over (look to your local PBS station and its schedule for a special about it).
Michael F. Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. His radio show streams live on http://www.radioMD.com Saturdays from 5-7 p.m. He is the co-author of 4 #1 NY Times Best Sellers including: YOU Staying Young

Who Else Wants to Make Their Body Younger, Have More Energy and Decrease Your Risk of Heart Disease, Stroke, Cancer, and Mental Dysfunction?

29 Dec

Our basic premise is that your body is amazing.  You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do.  In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the  quality and length of your life.

If you want to make your body younger, have more energy, and decrease your risk of heart disease, stroke, cancer, and mental dysfunction by at least 80%, then the researchers who studied the men of Sweden, nurses from the United States, and patients at multiple locations, including the Cleveland Clinic, want you to know that making these five choices can help you do just that:

Choice #1: Eat a diet with less than four ounces of red meat a week, five servings of fruits and vegetables a day, only whole grains, and no added sugars or syrups.

Choice #2: Do at least 30 minutes of physical activity a day (this includes walking).

Choice #3: Have a Body Mass Index (BMI) under 25.

Choice #4: Avoid all tobacco products.

Choice #5: Drink only a moderate amount (less than two drinks) of alcohol per day, and never more.

While the Swedish men, nurses, and patients who made all five choices managed to cut their risk for heart disease, stroke, cancer, and mental dysfunction by at least 80%, the sad truth is that the numbers only accounts for 4% of those studied.

But, it may not be too late for you, even if you aren’t currently doing any of the five things listed above! You can always start making healthier choices now, even if you’ve already had a heart attack. Get your plan together today.

Thanks for reading. And feel free to send more questions, you can always send us questions at youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

Young Dr. Mike Roizen (aka, The Enforcer)

NOTE: You should NOT take this as medical advice.  This article is of the opinion of its author.  Before you do anything, please consult with your doctor.

You can follow Dr Roizen  (and get updates on the latest and most important medical stories  of the week) on twitter @YoungDrMike.

Feel free to continue to send questions to youdocs@gmail.com. You can follow Dr Roizen on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week).  The YOU docs have a new web site: YOUBeauty.com  and its companion BeautySage.com the only site we know of where you can find skin products proven to meet the claims (opened for business on June 1st, 2012), and a new book: YOU: The Owner’s Manual for Teens.

Michael F. Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. His radio show streams live on http://www.healthradio.net  Saturdays from 5-7 p.m . E-mail him questions at YouDocs@gmail.com.   He is the co-author of 4 #1 NY Times Best Sellers including : YOU Staying Young and YOU: The Owner’s Manual. He is Chief Medical Consultant to the two year running Emmy award winning Dr Oz show– The Dr Oz show is #2 nationally in daytime TV.  See what all the fun is about, and what he, The Enforcer, is up to. Check local listings or log onto DoctorOz.com for channel and time. And for more health info, log onto youbeauty.com anytime. 

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