- From Yoga Alliance
- Stress relief: The practice of yoga is well-demonstrated to reduce the physical effects of stress on the body. The body responds to stress through a fight-or-flight response, which is a combination of the sympathetic nervous system and hormonal pathways activating, releasing cortisol – the stress hormone – from the adrenal glands. Cortisol is often used to measure the stress response. Yoga practice has been demonstrated to reduce the levels of cortisol. Most yoga classes end with savasana, a relaxation pose, which further reduces the experience of stress.
- Pain relief: Yoga can ease pain. Studies have shown that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions.
- Better breathing: Yoga includes breathing practices known as pranayama, which can be effective for reducing our stress response, improving lung function and encouraging relaxation. Many pranayamas emphasize slowing down and deepening the breath, which activates the body’s parasympathetic system, or relaxation response. By changing our pattern of breathing, we can significantly affect our body’s experience of and response to stress. This may be one of the most profound lessons we can learn from our yoga practice.
- Flexibility: Yoga can improve flexibility and mobility and increase range of motion. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity.
- Increased strength: Yoga asanas use every muscle in the body, increasing strength literally from head to toe. A regular yoga practice can also relieve muscular tension throughout the whole body.
- Weight management: While most of the evidence for the effects of yoga on weight loss is anecdotal or experiential, yoga teachers, students and practitioners across the world find that yoga helps to support weight loss. Many teachers specialize in yoga programs to promote weight management and find that even gentle yoga practices help support weight loss. People do not have to practice the most vigorous forms of yoga to lose weight. Yoga encourages development of a positive self-image, as more attention is paid to nutrition and the body as a whole. A study from the Journal of Alternative Therapies in Health and Medicine found that regular yoga practice was associated with less age-related weight gain. The lifestyle study of 15,500 adults in their 50’s covered 10 years of participants’ weight history, physical activity, medical history and diet.
- Improved circulation: Yoga helps to improve circulation by efficiently moving oxygenated blood to the body’s cells.
- Cardiovascular conditioning: Even a gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.
- Presence: Yoga connects us with the present moment. The more we practice, the more aware we become of our surroundings and the world around us. It opens the way to improved concentration, coordination, reaction time and memory.
- Inner peace: The meditative effects of a consistent yoga practice help many cultivate inner peace and calm.
Residents of Sardinia (Italy), Okinawa (Japan), Nicolya Peninsular (Costa Rica), Icaria (Greece), and Loma Linda, California produce a high rate of centenarians, suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more years of good health.
- Family – put ahead of other concerns
- Less smoking
- Semi-vegetarianism – the majority of food consumed is derived from plants
- Constant moderate physical activity – an inseparable part of life
- Social engagement – people of all ages are socially active and integrated into their communities
- Legumes – commonly consumed
Dr. Birken recommends the following supplements for all:
1. Vitamin D – studies show a lower risk for heart disease and lower risk for breast cancer. D can help with energy and metabolism
2. B Complex – many of us have difficulty methylated our B vitamins. This supplement has effects on energy by increasing cellular mitochondrial function
3. Indole Forte – this contains two molecules – DIM and Indole 3 carbinol. Recent research shows a lower risk for breast cancer in women and lower risk for prostate cancer in men. Additionally, there are benefits on our cardiovascular system. Preliminary studies show a possible reduction in colon cancer.
4. Probiotic – We are exposed to many different toxins in our food, water, and in the air. Probiotic can detoxify many of these pollutants while providing gastrointestinal balance.
5. Turmeric – This supplement has many benefits – decreased inflammation, lower risk for Alzheimer, and possible cancer prevention.
6. Fish oil – omega 3 fish oil has protection on the cardiovascular system including lower blood pressure and reduction in triglycerides.
7. Arterosil – This is recommended for everyone over 45 and for anyone with a strong history for heart disease/stroke, diabetes, and hypertension. New studies reveal a significant reduction in plaque, the main cause for heart disease and stroke, within two months after starting Arterosil.
Dr. Birken carries pharmaceutical grade supplements. If interested, call the office at 281-419-3231 and press option 2 or email at email@example.com
Dr. Birken is now a provider for nutrigenomic testing with GX Science
GX Sciences, a premiere biotechnology company / laboratory based in Austin, TX, is proud to introduce the most comprehensive Nutrigenomic testing and interpretation platform available in the medical marketplace. Our customized software, is specifically designed for medical providers only and allows the provider to validate a patient’s specific nutritional needs, laboratory recommendations, lifestyle recommendations and health precautions based on the patient’s individual DNA findings. GX Sciences is specifically designed to empower the healthcare professionals and patients with an easy-to-use, scientifically validated genomic platform to provide health and recovery through personalized nutrition.
Our team of experts have designed a turn key solution for practitioners to offer patients affordable Nutrigenomic Testing through a simple cheek swab. Once tested, our nutrigenomic panel reports provide the patient’s SNP (polymorphism) analysis of 120+ genes. Our proprietary software, then further provides interpretation of the each abnormal genetic result in order to quickly assist the practitioner in recommending only the targeted supplements that are needed along with health precautions and key health information for the patient.
“The goal of the GX Sciences’ panels is to scientifically evaluate and nutritionally support the functional uniqueness of each patient in a precision medicine approach. Many physicians can find genetics, biochemistry and even nutritional recommendations quite frustrating. My goal for all providers is to make biochemistry fun again and to simplify and consolidate the ongoing medical knowledge of functional nutrition into an easy-to-use clinical tool that helps each patient and practitioner alike.”
– Kendal Stewart, MD / Founder and Chief Medical Officer
15 Nutrigenomic Panels To Choose From To Offer Your Patient’s Their Personalized Nutrigenomic Analysis
Each Panel Provides The Following:
- SNP (Single Nucleotide Polymorphism) results for each patient tested
- Specific nutritional recommendations needed to overcome the identified genetic weaknesses
- Specific nutritional products and therapeutic suggestions to make it easy for the patient
- Lifestyle recommendations a patient should consider
- Recommended laboratory tests to support the findings
If Dr. Birken or his nurse practitioners believe that this testing would be helpful, the company will send a swab test that will be evaluated within 10 days. Then, once reviewed, the clinicians will discuss results and recommendations.
For more information, call the office at 281-419-3231 or email at firstname.lastname@example.org
- Eat mostly plant-based foods, with occasional low-mercury fish or other seafood (2-3 times a week) and lots of nuts and olive oil
- Generally eat modest amounts of protein, whether it’s plant-based or animal-based
- Very limited or no dairy; goat’s milk and cheese are okay
- Minimize saturated fats and sugar
- Eat foods from your ancestral homelands as long as they are otherwise healthy
- Eat 2-3 meals a day, ideally two solid meals and one snack, in a 10-12 hour window, and don’t eat 3-4 hours before bedtime
- Take multivitamins every three days
- A few times a year, if you are under age 65-70 and otherwise healthy, do a five-day water fast or a “fasting-mimicking diet,” which includes food but mimics the benefits of actual fasting.
Longo’s longevity diet is a plant-centric diet, which means that the large majority of what you eat is plants, fruits, nuts and legumes. It’s not going to kill you to eat occasional meat or dairy, but if you are under age 65, Longo recommends that you keep these very low or absent in your diet. However, if you are over age 65, Longo recommends eating higher portions of animal protein along with good sources of plant protein because our bodies are programmed to lose muscle mass as we age.
Mineral water contains large quantities of magnesium, calcium, sodium, and other beneficial minerals.
Studies suggest that drinking mineral water may have health benefits, though little research directly suggests that it is better for a person’s health than tap water.
People who want to buy mineral water can find it in supermarkets or choose from brands online.
Also, in the U.S., the EPA strictly regulates tap water quality to ensure that it is free from harmful microbes. Tap water also contains added minerals, making it a cheaper alternative to mineral water.
Drinking carbonated mineral water may cause some tooth erosion, but not to the same extent as sugar-sweetened beverages such as sodas.
Mineral content in tap water varies by location. People in the U.S. can check the EPA’s water quality reports by state. These annual reports contain information about water sources, levels of contaminants, and mineral contents.