3-3-3 Technique for Anxious Feelings

by Mila McManus, MD

The 3-3-3 technique stops your anxious thoughts, increasing your mindfulness, and bringing you back into the present moment.

Are you feeling pressed? Are anxious thoughts preventing you from making the most of the present moment? Does your mind easily wander off to worrying about things you can’t control? Give this 3-3-3 technique a try to bring you back into the present and increase your mindfulness. It’s simple and useful for all ages, and repeatable until you feel calm and back in the present moment.

The Technique: Look, Listen, Move

When you feel pressed, agitated, or anxious:

Look for three things you can see. Observe their details, colors, shapes, and uniqueness.
Listen for three sounds you can hear. Listen for both obvious, louder sounds, such as the air conditioner, and more subtle ones like crickets or the sound of silence.
Move three parts of your body. For example, wiggle your toes, roll your shoulders, and take a deep breath, paying attention to each sensation.

How the Technique Works

The 3-3-3 technique interrupts the flow of anxious thoughts. It also grounds you back into the present moment. We only have so much attention to give to any moment. If we divert that attention to what we can see, hear, and experience in our body, the anxious feelings are denied attention and will decrease.

Calming the autonomic nervous system’s fight or flight mode is mission-critical to good physical and mental health. The 3-3-3 technique engages the senses, promotes mindfulness, calms the stress response, turns off your triggers, and relieves muscle tension.

Look, listen, and move. Be well.

Reference:

https://www.verywellmind.com/3-3-3-rule-for-anxiety-8660964

By Admin|2024-09-19T06:49:18-05:00September 19th, 2024|Articles, General|

Aflatoxin: A Common Problem

by Mila McManus, MD

Aflatoxin is a mold identified as a human carcinogen and is one of many harmful mycotoxins that can enter the human body and cause illness.

Aflatoxin is identified as a human carcinogen and found in human tissues. It is one of many harmful mycotoxins that can enter the body and cause illness. Two species of mold, Aspergillus flavus and Aspergillus parasiticus, produce aflatoxin. Once ingested, the body turns it into by-products with high carcinogenic potential.

People burdened with aflatoxin experience symptoms such as food allergies, developmental delay, growth impairment, damage to the gut, liver, and kidneys, inflammation affecting the heart, and increased risk for liver cancer, viral hepatitis, and parasite infestation. Research has shown that consuming aflatoxin through the food supply is one of the main causes of liver disease.

Aflatoxin develops in commonly eaten foods that are grown in wet, warm environments. This includes peanuts, peanut butter, corn, nuts, and other grains. While people in third-world countries are more likely to be impacted by aflatoxin poisoning, it is also common in developed nations where corn and peanut products are predominant in the food supply. Even a tiny amount of aflatoxin in the food supply can spread and cause problems. The severity of the impact will depend on factors such as current state of health, level and duration of exposure, strength of immune and digestive systems, and overall diet quality.

Here are some of the best ways to avoid aflatoxin:

Limit or avoid consuming peanuts, corn, and processed foods made with them.
Ideally, store grains and nuts at home for a short period in cool, dry areas to prevent mold growth. Freezing can prolong freshness.
Buy peanuts, corn, grains, and nuts as fresh as possible, grown close to your location rather than in another country and shipped overseas. Small, organic farmers are more likely to harvest at the right time and store it correctly.
Soak, sprout, and ferment grains, beans, legumes, nuts, and seeds to reduce mold content.
Some evidence suggests that eating antioxidant-rich, detoxifying vegetables such as carrots and celery can help clean the liver and reduce the carcinogenic effects of aflatoxin.

As we investigate the root causes of our patients’ symptoms, testing for mycotoxins is often necessary to create an effective treatment plan. Call (281) 298-6742 to inquire about the available testing options.

Be well!

Resources:

Levy, Jillian (April 18, 2024). Aflatoxin: How to avoid this common Food Carcinogen. Draxe.com, nutrition articles.

By Admin|2024-09-12T07:00:48-05:00September 12th, 2024|Articles, General|

Unusual Cancers: Can COVID Be Blamed?

by Mila McManus, MD

Findings show a glaring uptick in unusual, aggressive, late-stage, and multiple cancers since the COVID pandemic began.

Several cancer institutions and early national data are showing a glaring uptick in unusual, aggressive, late-stage, and multiple cancers since the COVID-19 pandemic began. While some experts have mostly dismissed the trend, many oncology specialists have refused to stop trying to understand if the coronavirus could somehow be igniting cancer. This topic has been circulating around for a while now in the functional medicine world, and since this information recently appeared in my inbox from mainstream media (Washington Post), I thought it would be a good time to share it.

The exact biological mechanism of action is not clear. Although, as the science on the COVID virus has evolved, studies show widespread inflammation following infection. As a result, there is marked impact on the vascular system and infection in multiple organs that are vulnerable to cancer stem cell development. For Afshin Beheshti, president of the COVID-19 International Research Team and a cancer biology specialist, this has been a nagging paradigm igniting his passion to work with other interested oncology researchers to launch more studies to piece together the puzzle of coronavirus infection, long covid, and cancer. Striking findings point to the importance of the immune system in activating dormant cells, making sense to the idea that influenza or COVID could trigger inflammation, changing the immune microenvironment, and reawakening cancer cells.

Dr. Elroy Vojdani, a functional medicine physician and founder of Immunosciences Lab, has a different hypothesis. He conservatively estimates that since 1999, autoimmune disease in the US has been increasing by 8-10% every year. Vojdani attributes increased cases of cancer and auto-immunity to a massive dysregulation of our immune function. He proposed that, over time, immune insults have dramatically increased: increased rates of C-sections, less breastfeeding, early use of antibiotics, gut-busting drugs such as acid blockers, anti-inflammatories, and steroids, increased consumption of ultra-processed foods, and the depletion of our microbiome from glyphosate and other toxic exposure. As a result, when the COVID pandemic arrived, many Americans had lost the immune resilience to cope with the virus, leading to long-term increases in unusual cancers and autoimmune diseases.

The T-regulatory cell is an important immune cell in the human body. The largest population of them is in the intestinal gut lining. If your gut is compromised, so is your immune system. Treatment of all diseases by focusing on gut health, diet, and lifestyle is fundamental to restoring immune resiliency [the ability to bounce back from inflammatory attacks]. Specifically, a healthy gut is protective against the cascade of inflammation that leads to cancer, autoimmunity, long-covid, and chronic infections from parasites, molds, viruses, and harmful bacteria.

Whether or not the coronavirus is directly responsible for an increase in unusual cancers is unclear. It is clear that a resilient immune system is your best defense against disease, and this begins in the gut.

Restore the gut. Restore immunity. Be well.

Resources:

www.washingtonpost.com/health/2024/06/06/covid-cancer-increase-link/

The Root Causes of Inflammation & What You Can Do To Stop it. August 19, 2024, Episode 937, drhyman.com, The Doctor’s Farmacy podcast.

By Admin|2024-08-28T09:17:10-05:00August 29th, 2024|Articles, General|

Electrolytes: Who Needs Them?

Electrolyte balance and hydration is important for everyone. For those who sweat for extended periods of time, extra support may be needed.

by Mila McManus, MD

Maintaining electrolyte balance and hydration are simple for those who engage in light exercise and normal daily activities. You can achieve this by using high-quality salt[1] in food, enjoying salty nuts, fresh vegetables, and fruits, and drinking plenty of filtered water. These simple steps are likely all you need.

However, extra support may be necessary for those who exercise heavily, work outside, sweat for extended periods of time, and participate in endurance sports such as cycling, golf, or marathons. In these situations, it’s important to be proactive in maintaining your electrolyte balance and hydration.

Let’s explore some simple pantry options that can help everyone maintain their electrolyte balance and hydration.

20 ounces of filtered water with ⅛ teaspoon of quality salt and a twist of lemon and/or lime. For more flavor, add a couple of cucumber slices, a slice of orange, and several mint leaves.
Prepare small snack portions with salted nuts. Add just a few pieces of dried fruit and pumpkin seeds. Pack raw vegetables such as celery, cucumber, carrot, and bell pepper strips. Salt them as well!
Simple electrolyte replacement recipe:

4 cups of warm water, ¼ cup of fresh lemon or lime juice, 2 teaspoons of raw, unfiltered honey, and ¼ teaspoon of your preferred high-quality salt. Blend these ingredients together, refrigerate, and pour into a portable stainless steel or glass water bottle.

Alternatively, if you prefer to purchase an electrolyte product, be aware that many have not-so-good ratios of essential minerals. This can disrupt intracellular balance, meaning balance of minerals inside of your cells. High milligrams are not necessarily better. The proper balanced ratios between them matter more. It is also important to avoid brands that include food colorings, artificial sweeteners, caramel coloring, poor-quality minerals, gums, modified food starch, or sugar (e.g. Gatorade, Powerade)[2].

We have carefully vetted Biotics Research Electrolyte Forte (available in our office ) for our patients. It is pharmaceutical grade, hypoallergenic, and has a pleasant flavor. The flavor is so mild that, if you add to enough water, it has almost no flavor, which many people prefer!

[1] Redmond’s Real Salt, Celtic Salt, Himalayan Pink Salt (watch out for knock-offs!)

[2] The Nuun Instant Electrolyte Powder Packets are a satisfactory economy alternative.

By Admin|2024-08-22T08:08:54-05:00August 22nd, 2024|Articles, General|

Glyphosate: Found in Organics

by Mila McManus, MD

Even if you eat 100% organic, some oats and cereal, chickpeas, hummus, and breads have been found to contain glyphosate!

You may have heard about glyphosate being found in organic foods. Apparently, it is true. Even if you eat 100% organic, instant oats, some cereals, chickpeas, hummus, and some bread have been found to contain the toxic weed-killer glyphosate!

You might wonder how this can happen when the USDA’s organic certification program forbids spraying glyphosate on organic crops. One certain answer involves the complexity and difficulty of preventing cross-contamination. Organic food fields are exposed to glyphosate through wind drift, contaminated water, equipment, and food-contact surfaces. Preventing these cross-contaminations can be prohibitively expensive to food producers and is a bigger problem than most people realize. Unfortunately, other reasons include human error, incompetence, and greed.

Does this mean it’s not worth eating organic? Of course not. Studies show that when we switch to an all-organic diet, we can reduce the amount of glyphosate (and other toxins) in our bodies by a whopping 70% in just one week. Glyphosates are toxic to every cell, tissue, and organ in your body, especially the liver. Not every organic food has glyphosate; by changing to organic foods, the amount of glyphosate consumed profoundly decreases.

Another reason to choose organic is to avoid other toxic aspects of living. Toxins are everywhere– nonstick cookware, heavy metals and chemicals in drinking water, weed killers and other pesticides, industrial air pollution, BPA and other chemicals from plastics, phthalates from personal care products, artificial sweeteners, food colorings, and artificial flavorings, etc.

Watching what we put on and in our bodies is a good first step, but it’s not enough. We must also promote our bodies’ natural detoxification exit pathways to remove these toxins. Otherwise, the build-up presents a heavy burden on our organ systems, leading to disease. Breathing, sweating, urinating, bowel elimination, and mobilizing lymphatics all help to eliminate toxins. Your lungs, skin, kidneys, colon, liver, and mucous membranes work daily to eliminate toxins – another reason to emphasize clean food and water to support your exit pathways!

Sometimes the news can make us want to give up altogether. Truthfully, it makes it more important than ever to supplement, detoxify, avoid sources of toxicity, and sweat for better health!

Be Well. Choose Organic. Detox Daily.

References: GreenMedInfo Daily Newsletter. July 16^th, 2024. Organic Food Shocker: Is Toxic Glyphosate Hiding In Your Pantry?

By Admin|2024-08-08T14:10:48-05:00August 14th, 2024|Articles, General|

Macadamias: The Mighty Nut

Nuts deliver a power punch of great nutrition. But one nut stands out as a super-nut: the mighty Macadamia.

by Mila McManus, MD

There are many nuts from which to choose and opting for a wide variety, eaten rotationally, can deliver a power punch of great nutrition. One nut stands out as a super-nut: the mighty Macadamia. Here’s why:

Macadamia nuts have the highest percentage of heart healthy monounsaturated fats compared to other nuts. They have even more than avocados!
Macadamia oil is higher in monounsaturated fats that olive oil and makes an excellent choice for salads and Mediterranean cuisine.
Macadamias have the lowest carbohydrate content; 33% less than almonds and 50% less than cashews.
Macadamias boast one of the best Omega 6 to 3 ratios, about eight times better than pistachios.
Macadamias contain the lowest linoleic acid content of any nut. This makes them anti-inflammatory.
Macadamias are more easily digested because they contain the lowest levels of lectins, phytic acid, and oxalates, especially when compared to almonds and cashews.
Macadamias are the only nut with the rare omega 7s linked to reduced inflammation. Omega 7s also support natural collagen production and metabolic health.

If you are looking for a high quality and highly regarded source of macadamias, check out House of Macadamias. They partner directly with African farmers. Other brands come from Hawaii where macadamias are also grown. Avoid sugar and chocolate coated nuts and aim for raw or dry roasted. Toss them in a salad or eat them for a perfect and filling snack. Life is short. Work on your health now.

Enjoy the mighty Macadamia! Eat well. Be well.

References:

https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000658070745

By Admin|2024-07-26T08:04:45-05:00August 7th, 2024|Articles, General|

Muscles: 9 Reasons They Matter

by Mila McManus, MD

Muscles play a key role in longevity, metabolic health, and stability. Here are nine reasons to take your muscle health seriously, especially as you age:

Muscle is metabolically active, consuming and storing more glucose, or blood sugar, than any other tissue. It is essentially a giant sink for glucose and helps to stabilize blood sugar.
When you lose muscle, it slows metabolism, increases insulin resistance, raises cortisol, and lowers growth hormones and testosterone, thereby increasing inflammation, disease, and weight gain.
The more muscle mass you have, the better your body can store glucose without gaining weight. Reducing carbohydrates with having significant muscle mass results in fat/weight loss.
Muscles operate on a use-it-or-lose-it principle; as we age they diminish in size, also known as sarcopenia. By the time you are 70, you may have lost 40 percent, if not more, of your muscle mass, leading to falls and broken hips, which often, for the elderly, leads to death.
Muscle size and strength are dependent on their interactions with the nervous system. Strength training boosts both muscle and nervous system interaction.
Strength is the key to self-sufficiency. Strength training improves balance, gait, and ability to squat down to pick up a box, climb a stairwell, or tend to a garden.
Weightlifting one to two times per week, in addition to 150 minutes a week of moderate aerobic activity, is associated with a 41 percent lower risk of dying.
One consistent finding: More frequency is generally better regarding weightlifting, but some is better than none! Good results can come from a 30-minute session of strength training twice a week.
Sarcopenia can be reversed at any age, so it’s not too late to start.

Whatever route you take to build muscle, keep it fun and interesting. Great methods include Pilates, lifting weights, using resistance bands, joining a gym, working out at home using an app or online video, signing up for a boot camp, or joining a fitness group class. Life is short. Get started!

Be strong. Be well.

References:

Dow, Caitlin. PhD.(November 15, 2022) 7 reasons to strengthen your muscles. Nutrition Action Newsletter from the Center for Science in the Public Interest.

By Admin|2024-07-26T07:47:56-05:00July 31st, 2024|Articles, General|

Dengue Viral Infections: CDC Issues Health Advisory

The Centers for Disease Control issued a health advisory Tuesday about an increased risk for dengue virus infections in the United States. — Aedes Aegypti Mosquito

by Mila McManus, MD

The Centers for Disease Control and Prevention issued a health advisory to clinicians, health authorities, and the public on Tuesday (6/25/24) about an increased risk for dengue (pronounced ”deng-gay”) virus infections in the United States. Globally, there has been a record-breaking incidence of the mosquito-borne viral disease. While there is no evidence of a current outbreak in the 50 continental states, there are three times more dengue cases than at the same time last year. Countries in the Americas have already reported the highest number of cases ever recorded in a single year. Puerto Rico declared a public health emergency due to the unusually high number of reported dengue cases.

Dengue fever, a potentially severe viral infection transmitted to humans through the bite of infected mosquitoes, is not contagious. It is found in tropical and sub-tropical climates worldwide, mostly in urban and semi-urban areas. The mosquitoes that spread dengue are active during the day. Many dengue infections are asymptomatic or produce only mild illness, but occasionally more severe cases, including death, occur. Individuals infected for the second time are at greater risk of severe dengue, symptoms appearing after the fever has subsided. The best prevention and control is to avoid being bitten by mosquitos.

Symptoms usually begin 4-10 days after being bitten and last 2-7 days. Common symptoms include:

high fever
severe headache
pain behind the eyes
muscle and joint pain
nausea and/or vomiting
swollen glands
rash.

Treatment normally targets pain relief. If you get dengue, it is important to rest, drink plenty of liquids, use acetaminophen for pain, avoid NSAIDs such as ibuprofen and aspirin, and watch for severe symptoms, contacting your doctor as soon as possible if you notice them.

References

AMA Morning Rounds <MorningRounds@ama.bulletinhealthcare.com>
Date: Wed, Jun 26, 2024 at 8:09 AM

World Health Organization. Fact Sheets. April 23, 2024

By Admin|2024-07-11T15:31:57-05:00July 17th, 2024|Articles, General|

Diverticulitis: Nuts and Popcorn – Yay or Nay?

by Mila McManus, MD

We commonly meet with new patients with a diverticulitis diagnosis which is where small pouches form in the inner lining of the colon.

We frequently come across patients with a diverticulosis. And we also have been told by these patients that a dietitian has provided a restrictive diet plan that excludes nuts, seeds, and popcorn.(And this is what we learn to tell patients in medical school as well). We disagree with this nutritional approach as folklore, and here’s why.

Let’s start by understanding the difference between diverticulosis and diverticulitis. Diverticulosis is a common condition where small pouches form in the inner lining of the colon. It’s usually asymptomatic, and less than five in 100 patients will experience issues. Diverticulitis occurs when one or a few of these pouches become inflamed, bleed, or develop an infection, leading to lower abdominal pain, changes in bowel function, nausea, and possibly bloody stools.

There are two known risk factors for getting diverticulitis: genetics and lifestyle.[1] Over half of a person’s risk of getting diverticulosis is genetic [i.e., inherited]. The remainder of the risk is for those who are sedentary, obese, smoke, take non-steroidal anti-inflammatory drugs [NSAIDS], and consume the Standard American Diet [SAD], which is high in refined grains, sugar, and ultra-processed foods [UPFs]. In other words, it is not nuts, seeds, or popcorn CAUSING diverticulitis. (Conventional wisdom has been that these small seeds or parts of corn kernel will get trapped in a diverticulum ‘pouch’ and create the diverticulitis) People who eat a diet that’s rich in fruits, vegetables, nuts, seeds, quality protein, and healthy fats and are active have a much lower risk of developing diverticulitis.

Lisa L. Strate, MD, and a team of researchers conducted a comprehensive study, following roughly 47,000 men for 18 years. The findings were clear and reassuring: the risk for diverticulitis was lower – not higher- in those who ate a lot of nuts and popcorn.[2]

Our approach is clear and straightforward: we aim to heal the gut, reduce inflammation, and recommend a whole food diet. This diet includes nuts and seeds, and yes, occasionally, even some organic, buttered popcorn. We believe in empowering our patients to make healthier dietary choices.

Be nourished. Be well.

Resources

[1] Dow, Caitlin (July 21, 2022). Should you avoid nuts and popcorn if you have diverticulitis? Center for Science in the Public Interest, Nutrition Action Newsletter.

[2] https://jamanetwork.com/journals/jama/fullarticle/1028647

By Admin|2024-07-03T11:09:58-05:00July 4th, 2024|Articles, General|

Better than an Antidepressant?

by Mila McManus, MD

New research finds dancing and exercise to be especially effective at treating depression!

New research finds dancing to be especially effective at treating depression!

For many people, exercise is a difficult habit to establish, and often because it is not enjoyable. Those struggling with depression are also challenged to get motivated and into the swing of it.

The research, published in the British Medical Journal, was an analysis of 218 different studies with a total of 495 groups of people and over 14,000 participants. This systematic review was one of the largest existing reviews on exercise for depression. People who engaged in dancing had the greatest reduction in depression, followed by walking, jogging, yoga, strength training, mixed aerobic exercise, and tai chi or qigong.

Another key finding was the relationship between the intensity of the movement and the benefits it yielded. The greater the intensity of dancing, walking, or jogging, for example, the greater reduction in depression. Additionally, walking and jogging were effective for both men and women in reducing depression, while yoga was more effective for older adults. It is so important to emphasize, however, that any and all movement is better than no movement at all. So begin where you are comfortable and increase intensity as you can.

Want to get out of the funk and fog? Increasing blood flow through dancing and other exercises increases the release of neurotransmitters like endorphins, serotonin, and dopamine and gives those low moods a big boost.

Be Well!

Resources:

Lomas, Emilina. New Research Finds Exercise – Especially Dance – to Be Effective at Treating Depression. Oura blog post, March 14, 2024

https://www.bmj.com/content/384/bmj-2023-075847

By Admin|2024-06-19T14:57:22-05:00June 20th, 2024|General|