Ortho Habits

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Ortho Habits

Practice for progressive lifestyle medicine Practice for progressive medicine

25/12/2020

Merry Christmas 🎄 Even though we cannot be with our loved ones this year, let’s put a bit of magic in our homes and hearts and make it a day to remember 💫

29/09/2020

World Heart Day.

It is World Heart Day, today, an ideal opportunity to raise awareness of heart disease in women.

Read our latest blogpost on this important topic: https://www.orthohabits.com/blog/world-heart-day

27/09/2020

Change.

And sure enough, autumn is here. A season associated with a lot of change — changing of the leaves on trees before they finally hit the ground, that late summer sun seems weeks ago and changed places with clouds, rain, wind, little chills, and extra rain, we're transitioning into trousers and jumpers, the days are getting shorter and the nights longer, animals are stocking up on food and storing fat, growing in a new coat before hibernation, some just migrate to warmer climates, others are finding a mate, all preparing for those long months ahead.

With that said, people often resist change. I wonder why that is? Is it because it can interfere with autonomy and cause feelings of loss over control? You are pushed out of your comfort zone. Change may also come with uncertainty or surprises that take people out of their typical routines and planning. Humans are creatures of habits, and change jolts us into consciousness, sometimes in uncomfortable ways. You can probably think of many relevant examples in your own personal or professional life when you experienced change. How did you respond to that? But change gives you the opportunity to experience more, your mind expands in a way that is hadn’t in the past. It makes you more flexible and adaptable. When you are open to change, you are open to saying "yes' to more.

The reality is that things, people, and places do not change. What really changes is how we perceive the world around us, and how we respond to that change. Though the leaves are beginning to die when autumn begins, we find ways to appreciate the beauty of their changing colours and nature's rebirth too. The transition from summer to autumn is a good reminder that when we experience a change in our lives, we are presented with an opportunity to stay grounded in who we innately are. Similarly, though we cannot control what happens outside of us, we can control the way in which we respond, even if it feels uncomfortable.

14/09/2020

Astrocytes and sleep.

Did you know that sleep deprivation can cause abnormal functioning of a certain type of neuroglia cell in the brain? When astrocytes (a glial cell) function abnormally, they can "eat" and destroy healthy brain synapses. That has consequences for our health!

Would you like to know more? Read our educational hub blog: https://www.orthohabits.com/blog/astrocytes

13/09/2020

Be gentle.

"Lighten up on yourself. No one is perfect. Gently accept your humanness." – Deborah Day

30/08/2020

Mixed berry crumble.

Whilst it seems like autumn is announcing itself a wee bit early, a heartwarming berry crumble may the ideal transition dish from summer to autumn. The berry season is coming to an end, so before they are all gone, I am trying out a new foolproof recipe of a berry crisp. This crumble is a warm summer dessert brimming blueberries, raspberries, and blackberries baked under a crunchy-sweet topping. This gluten-free dessert is easy to throw together and a definite crowd-pleaser.

The recipe is available on our website: https://www.orthohabits.com/blog/mixed-berry-crumble

24/08/2020

Let's talk s*x.

”Sex is emotion in motion”. — Mae West

I do not think healthcare professionals talk about s*x enough in the context of health. I love geeking out about neurobiology and neuroscience. Decoding the male and female brain is essential to understanding the differences in communication, or is that a myth? Are female and male brains the same? Who do you think requires more s*x (from a health perspective), men or women?

Go read our latest blog, in our education hub, to find out the answer: https://www.orthohabits.com/blog/lets-talk-s*x

23/08/2020

Extra virgin olive oil, please!

Did you know that regular use of virgin olive oil may improve brain health and performance? High-quality olive oil has been shown to have similar inflammation-reducing effects as anti-inflammatory drugs. These and numerous other benefits occur thanks to the many phenol compounds of virgin olive oil.

The regular use of virgin olive oil is also associated with a lower risk of stroke, cerebrovascular disorder, and various types of cancer. Virgin olive oil has also been shown to lower the risk of cardiovascular disease.

For more information:
* De Nicoló, S. et al. (2013). Effects of olive polyphenols administration on nerve growth factor and brain-derived neurotrophic factor in the mouse brain. Nutrition 29 (4): 681–687
* Valls-Pedret, C. et al. (2012). Polyphenol-rich foods in the Mediterranean diet are associated with better cognitive function in elderly subjects at high cardiovascular risk. Journal of Alzheimers Disease 29 (4): 773–782

09/08/2020

Electrolytes on a hot day.

Do not forget electrolytes in this crazy heat. We lose so much of them during hot weather and lack of electrolytes will make you very tired.

Electrolytes are substances that conduct electricity when they dissolve in water. In food and drink, electrolytes are present in the form of essential minerals. They are necessary for nerve and muscle function, blood pressure regulation, keeping you hydrated, and helping regulate your internal pH. Getting the right amount of electrolytes is vital for human health.

Visit or blogpost and learn more about the many foods and drinks containing electrolytes: https://www.orthohabits.com/blog/electrolytes-on-a-hot-day

02/08/2020

Houseplants, health, and air quality.

Research does show that long term exposure to airborne toxins like pollution can contribute to the rising rates of some lung conditions like asthma, may play a role in the severity of lung infections, harm the cardiovascular system, but also neuroscientists and toxicologists suggest that these tiny particles could be bad for the brain as well.

Read in our latest blogpost what to do to improve indoor air quality and the host of wellbeing benefits houseplants may bring: https://www.orthohabits.com/blog/houseplants-health-and-air-quality

27/07/2020

A link between bleeding gums and other diseases?

Bleeding gums are one of the most common inflammatory conditions. If you notice blood while brushing or flossing, you already have symptoms of gingivitis. In the long run, gingivitis can progress to advanced gum disease or periodontitis. The bacteria Porphyromonas gingivalis - or P. gingivalis - is associated with the bacterial infectious disease periodontitis: an inflammation of tissues surrounding the teeth.

Researchers are now getting to the bottom of why gum disease has a detrimental effect on the rest of the body. Gum infections not only affect your gut, atherosclerotic disease, metabolism or even our s*x life. Neuroscientists have found a bacterium that causes bleeding gums in the brains of Alzheimer's patients. It could directly cause the build-up of amyloid plaques and tau protein entanglements in the brain.

Curious to find out more? Read our latest blogpost: https://www.orthohabits.com/blog/bleeding-gums-and-alzheimers

19/07/2020

Inflammation.

Everyone who has had a sore throat, rash, hives or a sprained ankle knows about inflammation. Those are normal appropriate responses of our defense system to infection or trauma. We need inflammation to survive.

The trouble occurs when that defense system runs out of control as a rebel army bent on destroying its own country. Most people are familiar with overactive immune responses and too much inflammation in common conditions like allergies, rheumatoid arthritis, autoimmune disease, or asthma. But few people know that hidden inflammation run amok is at the root of all chronic illness: heart disease, obesity, diabetes, dementia, depression, cancer, and even autism. We may feel healthy, but if this inflammation is raging inside of us, then we have a problem.

Read more on easy ways to control inflammation: https://www.orthohabits.com/blog/inflammation

11/07/2020

Pure thoughts...

"Our life is shaped by our mind; we become what we think. Joy follows a pure thought like a shadow that never leaves" - Eknath Easwaran.

If we continually respond to life with thoughts and emotions that are aversive or grasping, we’ll experience greater suffering. If we respond with mindfulness, patience, and compassion, we’ll experience greater joy.

04/07/2020

Did you know, excessive sitting increases the risk of premature death?

Poor ergonomics and physiological issues: 80% of workers suffer from low back pain  at some point in their lives. Low back and neck pain are the leading causes of disability (The Lancet 2018). Standing up at work (or at home), at least part of the day, improves the lymphatic and blood flow, and burns more calories.

This also applies to children, age 7 and above. Read all about some little tricks to upgrade your ergonomics and posture: https://www.orthohabits.com/blog/excessive-sitting-shortens-lifespan

28/06/2020

Diversity matters.

We just celebrated World Microbiome Day: defending gut microbiota diversity for better health. Microbiome research is increasingly getting more attention for its vital role in our everyday lives.
Microorganisms (bacteria, fungi, viruses, archaea, etc) can be found everywhere in and on plants, animals, water, soil, food as well as humans. Within and on each of these hosts, microorganisms live together in communities called microbiomes.

This year the theme is “diversity”. Diverse microbiomes are extremely important for human health (most of the time), animal health, and environmental health. The more diverse the diet, the more diverse the microbiome, and the more adaptable it will be to perturbations.

Visit our website for some tips and tricks to maintain a healthy and diverse microbiome: https://www.orthohabits.com/blog/diversity-matters

27/06/2020

Ergonomics and back pain.

Did you know, it is estimated that approximately 90% of back complaints lack a real medical cause? The causes of back pain are varied; these include poor work ergonomics, excessive workloads, stress, psychological disorders, and emotional problems.

Visit our latest blogpost for tips on ergonomics and backpain: https://www.orthohabits.com/blog/ergonomics-and-back-pain

05/06/2020

Today is “world environmental day”, and I couldn’t let it pass.

In this current situation, I have been more directly connected with the supply chain of my food. I looked for local suppliers of flour, eggs, fruits and vegetables - essentials that we have come to expect to be in continual supply and easy reach. I love visiting farmers' markets and I really hope this new habit continues. It helps us to support our local community and to reconnect with the source of our foods - both the people behind them and of course, the role nature has to play in providing this nourishment.

The foods we eat, the air we breathe, the water we drink, and the climate that makes our planet habitable, all come from nature. We cannot talk with conviction about human health if we do not consider these factors - our environment – it is the outer world that speaks to our inner world. If we do not look after that, then how do we expect to maintain human health?

We are ripe for a paradigm shift in health, and in society. One in which we consider the planet and all its many human and non-human inhabitants as stakeholders. The further we depart from nature in our social and technological lifestyles, the more disorder and disease we face. The planet is a finite resource. We must nourish it, as we nourish ourselves.

This is our home, and our choices will help to create our future. , of which we are all part

01/06/2020

I know I could never fully understand what it is like, but I do understand the research and the statistics.

Institutional racism is recognised as a major cause of poorer health outcomes in many countries, including poorer mental health. Studies from the US show black and ethnic minorities not only face differences in access to healthcare, but receive poorer treatment - including acute medical treatment, preventative care, and management of chronic diseases. Black Americans have the highest premature death rate from heart disease and stroke - Genetics do play a small part, but certainly do not explain it all. These are just a few disparities many studies have highlighted.

As we all unite to champion social justice and actively call out racism, together our (peaceful) voices can make a real difference towards eliminating and protecting against discrimination.✊🏻✊✊🏼✊🏽✊🏾✊🏿

📸 by

Adres

Meester B. M. Teldersstraat 7
Arnhem
6842CT

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+31627402335

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http://www.orthohabits.com/

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Our Story

Practice for progressive lifestyle medicine.

Hi.

Welcome to my site. Ortho Habits is a personalised progressive lifestyle medicine practice focused on root cause resolution. We use your story, your medical history and your data (including environmental, dietary, microbial and lifestyle factors), we use your current state of your microbiome and sometimes your genomic profile in order to create the most complete picture of your health and lifestyle. With this information, we can provide a personalised plan for you to follow in achieving optimal wellness. Health improvement and restoration is a process that cannot be fixed overnight. We invite you to take the journey back to feeling like your optimal self. We specialise in dementia, neurodegeneration, aging, cardiovascular diseases, nutrition and chronic diseases. I document my adventures in new research, medicine, health gadgets, philosophy and nutrition/nutrigenomics. Hope you have a nice stay!