Breathing Exercises Lead to a Better You

Breathing ExerciseLearning how to manage stress, anxiety and all of the worries of life is essential to maintaining well-being.  Using breathing exercises is essential to maintaining your health effectively and without potentially toxic medications. Since everyone has stress from their job, their personal commitments and from day to day stressors, finding a way to manage and diffuse it is essential to maintain optimal health.  This article WILL help you get back to the “healthy place” that may all too often seem like a distant memory.

What You REALLY Need to Know about Getting Started with Integrative Medicine

IM 12 13 12So you’ve researched it, mulled it over and are now ready to make some major changes in your life.  You’ve decided that integrative medicine is going to be a critical part of making such changes.  Now what?  If you’re stumped, this article covers everything you need to know to prepare for your first appointment.

 

Getting Healthy with Chia Seeds

chiaseedszone.com

It’s no wonder Chia Seeds are considered to be the Superfood of 2013.  They give you everything from Omega-3, endurance, heart health, mental energy, protein, hydration, digestive health, and more!  Read this ARTICLE to get one step closer to a healthier you.

 

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The “Bs” Have It: Three Superfoods for Overall Health

In recent years, nutritional researchers have made significant progress in identifying the substances in our diets that promote health and those that undermine it. The knowledge they have gathered has given us a greater understanding of which foods do the most to promote overall health and wellness, and how those foods exert their beneficial effects.

Three foods that share the label “superfoods” for their positive influence on many aspects of health, also share the same first letter: B – bananas, blueberries, and beets.  Research has identified multiple health benefits from all three of these foods from lowering blood pressure to preventing heart disease to helping detoxify carcinogens in the body.

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Bananas for Stress

Feeling stressed after a hard day at work? Don’t have a cocktail, eat a banana! Bananas are very high in potassium, which works to lower blood pressure, while being very low in sodium, which raises blood pressure. In fact, banana producers in the United States now may legally claim that their product reduces blood pressure and lowers the risk of stroke. High blood pressure is also one of the leading contributors to heart disease, so the benefits of bananas extend to the heart as well.

Bananas also have proven to be especially beneficial for kidney health. While a large body of research has indicated that eating fresh fruits promotes kidney function, the fruit that seem to offer the greatest protection against kidney cancer is the banana. A study reported in the January 2005 issue of the International Journal of Cancer found that women who ate four to six bananas per week had half the risk of kidney cancer as women who did not eat bananas.

blueberries_on_plant

Blueberries for Aging

Many of us worry about the natural effects of aging and look for ways to try to look and feel as young as possible. Few of us probably realize that having a handful of blueberries every day can help you do just that. Blueberries contain compounds called anthocyanins that research has shown may offer protection from oxidative stress, which underlies virtually all disorders commonly linked to aging – cancer, heart disease, and Alzheimer’s disease to name just a few.

In 2006 the journal Neurobiological Aging published studies conducted at Tufts University in Massachusetts that indicated a diet supplemented with blueberries actually reversed age-related decline in the region of the brain associated with memory formation and storage. More recently, researchers at the University of Arkansas Children’s Nutrition Center found that blueberries added to the diet of mice reduced the effects of atherosclerosis, or hardening of the arteries.

beets

Beets to Fight Inflammation

The third of the “superfoods” contains a wide range of compounds that promote optimal health and help fight the chronic effects of aging. Research reveals that beets have particularly powerful antioxidant properties, which aid in repairing cellular damage. They have also been shown to fight chronic inflammation, which is linked to a wide range of diseases associated with aging including heart disease, atherosclerosis, and Type 2 diabetes. The fact that beets show both antioxidant and anti-inflammatory effects means that a diet rich in beets is highly likely to have a positive effect on reducing the risk of cancer.

Adding fiber to the diet is recognized as an excellent way to promote colon and digestive health, and beet fiber seems to be particularly helpful in this regard.  Both beets and another root vegetable, carrots, contain pectin polysaccharides, substances that significantly increase these foods’ total fiber content. As a result, they may provide benefits above and beyond other vegetables in terms of promoting digestion and reducing the risk of colon cancer.

All Over-the-Counter

Perhaps the best part is that all of these super disease fighters are completely natural and readily available in any market. You don’t need a prescription to obtain them and there are no special instructions for taking them – just eat them regularly and in moderation for optimal health benefits. Of course, any time you consider a change in diet it is best to see a professional who can offer you advice on how to get the greatest benefit out of such a move. A specialist in integrative medicine in as excellent choice because he or she can help you incorporate diet as one part of a fully integrated and healthy lifestyle.

References:

Bobek P, Galbavy S, Mariassyova M. The effect of red beet (Beta vulgaris var. rubra) fiber on alimentary hypercholesterolemia and chemically induced colon carcinogenesis in rats. Nahrung 2000 Jun;44(3):184-7. 2000.

Clarke, JD, Riedl K, Bella D, Schwartz SJ, Stevens JF, Ho E. Comparison of Isothiocyanate Metabolite Levels and Histone Deacetylase Activity in Human Subjects Consuming Broccoli Sprouts or Broccoli Supplement. Journal of Agricultural and Food Chemistry, 2011; 110930085450000 DOI: 10.1021/jf202887c

Elbandy MA and Abdelfadeil MG. Stability of betalain pigments from a red beetroot (Beta vulgaris). Poster Session Presentation. The First International Conference of Food Industries and Biotechnology & Associated Fair. Al-Baath University, North Sinai, Egypt. Available online at: www.albaath univ.edu.sy/foodex2010/connections/ Posters/6.pdf. 2010.

Galli RL, Bielinski DF, Szprengiel A, Shukitt-Hale B, Joseph JA. Neurobiol Aging. 2006 Feb;27(2):344-50. “Blueberry supplemented diet reverses age-related decline in hippocampal HSP70 neuroprotection.” Neuroscience Laboratory, USDA-ARS Human Nutrition Research Center on Aging at Tufts University, 711 Washington St., Boston, MA 02111, USA.

Lee CH, Wettasinghe M, Bolling BW et al. Betalains, phase II enzyme-inducing components from red beetroot (Beta vulgaris L.) extracts. Nutr Cancer. 2005;53(1):91-103. 2005.

Rashidkhani B, Lindblad P, and Wolk, A. Fruits, vegetables and risk of renal cell carcinoma: A prospective study of Swedish women. International Journal of Cancer. 2005 Jan; 113 (3): 451-55.

Wu X, Kang J, Xie C, Burris R, Ferguson ME, Badger TM, Nagarajan S. USDA Arkansas Children’s Nutrition Center, University of Arkansas for Medical Sciences, Little Rock, AR 72202, USA. J Nutr. 2010 Sep;140(9):1628-32. Epub 2010 Jul 21. “Dietary blueberries attenuate atherosclerosis in apolipoprotein E-deficient mice by upregulating antioxidant enzyme expression.”

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Looking For Healthy Foods?

If you are trying to make the change to healthy living or are just in need of a new healthy alternative check out the article below.

http://www.miamiintegrativemedicine.com/blog/healthy-foods-part-1/

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Miami Integrative Medicine is On YouTube!

Check out this great video about Dr. Jorge Bordenave.

Click the link below to view it.

http://www.youtube.com/watch?v=dFPGfiiwzsM

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Check Out Our Latest Video!

Click on the link below and see our brand new video!

http://www.miamiintegrativemedicine.com/my-story.html?page=my-story

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Incorporating Breathing Exercises with Your Integrative Medicine Treatment

Breathing ExerciseAs Integrative Medicine incorporates a full body approach to well-being, exercise is another effective and necessary piece of the complete “prescription.” Learning how to manage stress, anxiety and all of the worries of life is essential to maintaining well-being. Take some time after reading this article to digest and fully understand why and how to apply breath exercises to your Integrative Medicine treatment.

Using breathing exercises is essential to maintaining your health effectively and without potentially toxic medications. Since everyone has stress from their job, their personal commitments and from day to day stressors, finding a way to manage and diffuse it is essential to maintain optimal health. If left unchecked, stress over time can have negative effects. Experiencing symptoms of anxiety, which include an elevated pulse rate, tightened muscles, and increased stress hormones levels, among others, keeps your body’s immune system from functioning optimally. Over time, your body’s reactions to daily stressors from life, leads to diminished levels of energy and potentially an emotionally burnout and total exhaustion. Therefore, it is essential to know how to moderate your daily stress levels.

The first exercise to do is to quiet your body and mind. People who have recurring anxiety and nervous tension are filled with negative thoughts and “self-talk.” These people are always thinking, talking and fantasizing about their problems – this “mental movie” of one’s problems and worries is emotionally and physically draining. This constant stress and the racing mind must first be quieted.

Quieting the mind is quite an easy process and has many immediate and long-term beneficial effects. Pick anything of personal intrinsic value – it can be a piece of jewelry, a picture, a plant, etc. The next step is to inhale and exhale slowly for two minutes while looking at your chosen focusing piece. If you feel any anxiety or feelings of nervousness, re-focus on the object. This might not work the first time, the second time or even the third time. If you keep doing this, eventually your mind will become relaxed and not let competing and racing thoughts cloud your psyche.

The next exercise is to meditate. Meditation helps you feel organized and centered. Many people who experience anxiety, no matter the level, often feel disorganized and ungrounded. Meditating, preferably before starting your day, or anytime, enables you to focus your energy and be more efficient in completing work and personal obligations. Meditation begins by sitting or lying in a comfortable position. Close your eyes and begin to breathe deeply and rhythmically. Block out all thoughts and sensations except for your breathing.  Sometimes there is an audio coach, a live coach or your inner conscious guiding you to focus on your breathing and your breathing only. Repeat until you feel very relaxed.

Along with the main type of meditation, there are variations of meditating to center one-self. The next method of relaxing is to release muscle tension. This can be accomplished by lying on your back, letting your arms rest naturally. Similar to meditating, develop and maintain a steady breathing cadence. Clench your fists, tighter and tighter, for 15 seconds. During this process, let the rest of your body relax and visualize your fists becoming tighter and tighter. After the 15 seconds, let go and let your body relax for 30 seconds. Do this same exercise with other tense parts of your body for 15 seconds on and 30 seconds off. Doing this, along with visualizing your relaxation will help you let go of tension naturally and effectively.

Performing these exercises will enable you to manage your stress and anxiety effectively, efficiently and without traditional prescription medication. Over time, your body will be more accustom to manage stress and anxiety better and you will be able to diffuse it better in the future.

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Holiday Wishes from Miami Integrative Medicine

Christmas 2012

The staff at Miami Integrative Medicine would like to wish everyone Happy Holidays, Merry Christmas and a Happy New Year!

 

Dr. Bordenave’s practice is located at:

 4908 SW 8 street, Coral Gables, Fl. 33134.

They are open Monday thru Friday 9am to 5pm.

Phone: 305.446.2444

Website: www.miamiintegrativemedicine.com

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AXIOM CORPORATE INFORMATION
 69 Appaloosa Lane, Bldg C, Ste. 201
Ormond Beach, Florida 32174
Phone/Fax: 800-888-6348                         
Website:    www.axiomadminserv.com
Integrated Healthcare Marketing Services

Integrative Medicine: Everything You Need to Know About Your First Visit

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When you decide to visit an Integrative Medicine practitioner for your initial appointment, there are some steps that you must take before the visit to make it go smoother and get better results. Your initial visit to the Integrative Medicine practitioner will cover everything necessary to establish a baseline for your Integrative Medicine treatment. Once your first visit is completed, your Integrative Medicine practitioner(s) will then analyze your medical records and information gathered from speaking with you during the visit to determine a health care plan for future visits. Your initial visit to the Integrative Medicine practitioner’s office is highly important and has many implications for the rest of your treatment for current and future medical needs.

Before you see your Integrative medical practitioner in person, there are some important and necessary steps to complete. Speak with all doctors, hospitals and related medical professionals to obtain medical records (lab reports, doctor’s notes, prescriptions records, etc.). You will need to document your personal and genetic history of diseases, chronic health conditions, etc. Along with your prescription medical records that your current practitioners have prescribed for you, you should document all supplements and herbs that you take and for what reason. Documenting what your currently ingest is good to let your Integrative Medicine practitioner understand what you are taking and to double check your medical records. Ideally, supplying as much of this as possible before your initial visit is ideal because your Integrative Medicine practitioner can review your records and personal information and ask any necessary investigatory questions.

The next step is to attend your appointment at your Integrative Medicine practitioner’s office. During your first visit, your doctor will follow up and complete their comprehensive review of your baseline health. He or she will speak with you to confirm all of the important details of your medical history – this includes surgeries, past and present major medical conditions, you and your family’s genetic past and any present issues that you are facing. Without establishing your baseline health and any existing chronic or acute health conditions, your doctor will not be able to effectively and efficiently treat you and make appropriate recommendations for your prescriptions, supplements and diet.

After performing a physical evaluation, your Integrative Medicine practitioner will evaluate your diet, supplement and exercise regimen. Based on your current health, diet, supplement regimen and exercise regimen, your Integrative Medicine practitioner will make recommendations based on each factor. Your Integrative Health medicine practitioner may also write prescriptions for the appropriate medication to treat your disease(s) along with modifying your lifestyle choices as well as your nutrition and supplement regimen. Determining your baseline health, along with what your current nutrition and supplement regimen is essential to help your Integrative Medicine practitioner customize your individual treatment program.

After your first visit your Integrative Medicine practitioner will take some time on his or her own to develop a comprehensive or “integrative” approach to your health maintenance plan. Normally, it requires no additional time or interaction with your Integrative Medicine practitioner, unless you want to supply additional medical records. This approach will analyze and synthesize all of the information your doctor has to date on you, your medical records, what you say during the visit and what other physician’s offices might add beyond your medical records. This process will then culminate into a detailed and personalized healthcare plan based on an “Integrative Medicine” approach. You will then have one or many follow-up visits depending on your current health, what you want to accomplish and what you Integrative Medicine practitioner feels is necessary to optimizing your health.

Dr. Bordenave’s practice is located at:

 4908 SW 8 street, Coral Gables, Fl. 33134.

They are open Monday thru Friday 9am to 5pm.

Phone: 305.446.2444

Website: www.miamiintegrativemedicine.com

Posted by Axiom Administrative Services

AXIOM CORPORATE INFORMATION
 69 Appaloosa Lane, Bldg C, Ste. 201
Ormond Beach, Florida 32174
Phone/Fax: 800-888-6348                         
Website:    www.axiomadminserv.com
Integrated Healthcare Marketing Services