Personalized Lifestyle Medicine Center

Personalized Lifestyle Medicine Center We believe "health" should be much more than the absence of disease.

Getting a good night's rest can be the key to unlocking your energy and feeling refreshed. Without quality sleep, we all...
02/11/2023

Getting a good night's rest can be the key to unlocking your energy and feeling refreshed. Without quality sleep, we all tend to feel sluggish & drained - and it could even lead to more serious health issues down the line!

A few nutrients have proven benefits in helping promote healthy, restorative sleeping patterns.

Magnesium helps ease muscle tension related stress while also supporting nervous system health. Foods rich in magnesium include nuts, fish or dark green leafy vegetables and may help you get back on track towards achieving deep-restful nights of slumber!

Melatonin, well known for its sleep promoting benefit, is a hormone that helps regulate our natural sleep-wake cycle. Natural sources of melatonin are found in tart cherries, walnuts and grapes!

Taurine is an amino acid that helps relax the central nervous system and can even promote more restorative sleep by helping with deeper REM cycles. Taurine is found in fish, dairy, poultry, eggs and other animal products.

Getting a good night's sleep is not always as easy as it sounds, but with a few dietary changes you can be well on your way to healthful sleeping habits. By adding in some of these nutrient-dense foods, and a tailored supplement plan, you may find yourself waking up feeling more energized and refreshed!

Intermittent fasting had become an increasingly popular dietary choice, as research has found that it can be beneficial ...
02/07/2023

Intermittent fasting had become an increasingly popular dietary choice, as research has found that it can be beneficial for both physical and mental health. To ensure you safely benefit from all that intermittent fasting has to offer, it is important to keep in mind several tips.

1. Slow and steady. Gradually increase your fasting window over a period of days or weeks. Starting too quickly, especially if you are new to fasting, can lead to symptoms such as fatigue, headaches, cravings, and dizziness.

2. Eat breakfast. Studies suggest eating late at night can interrupt melatonin secretion and contribute to higher nighttime cortisol levels. Aim to start your feeding window closer to your waking time and end it a few hours before bed.

3. Stay hydrated. Drink plenty of water during the day, as it helps to curb hunger and keeps you from becoming dehydrated. You may also want to add some electrolytes such as potassium or magnesium for an extra boost of energy.

4. Although intermittent fasting is more focused on when over what to eat, it's important to focus on whole, unprocessed foods and maintaining a well-balanced diet during the eating window. This means consuming nutrient-dense meals that are rich in vitamins, minerals, antioxidants and healthy fats like omega-3s.

The most significant benefits come from personalizing your nutritional plan. Call us today to discuss your options with one of our lifestyle medicine experts!

With over three decades of evidence, scientists have proven time and again that there is a connection between laughter a...
02/03/2023

With over three decades of evidence, scientists have proven time and again that there is a connection between laughter and beneficial changes in our genes. Just a few highlights:
1) Laughter support the immune system
2) Laughter regulates blood sugar levels
3) Laughter boosts anti-oxidant status

So next time you need revival from your ailments – laughter may be just what the doctor ordered!

APOE4 is a gene that carries a higher risk of Alzheimer's disease. When a person carries one copy of the gene, it increa...
02/02/2023

APOE4 is a gene that carries a higher risk of Alzheimer's disease. When a person carries one copy of the gene, it increases their chances of developing Alzheimer's disease by 2-4 times. However, when two copies of the gene are present in a person, then the risk is increased up to fifteen times compared to someone who does not have any copies. Although having APOE4 puts you at an increased risk, it is important to remember that not everyone who carries the gene will develop Alzheimer's disease. In fact, most people with APOE4 do not go on to develop the condition.

This is because there are many other factors in addition to genetics that can contribute to developing Alzheimer's disease, like getting enough exercise and spending time with friends and family. 🏃👭

Recent research investigated data from a large population based cohort (the China Cognition and Ageing Study; COAST) to determine the impact of several healthy lifestyle factors on memory decline in cognitively normal older adults, including those APOE4.

What they found was that lifestyle dramatically influences outcomes. As favourable lifestyle factors went up, age related memory decline slowed down.

Your genes matter. The good news is - they are not your destiny! By engaging in a healthy lifestyle, you can reduce your risk of Alzheimer’s disease, regardless of whether or not you carry APOE4. Maintaining good physical and mental health is the best way to ensure a happy, healthy life.

Epigenetics is the study of changes in gene activity that do not involve changes to the genetic code itself. Epigenetic...
02/01/2023

Epigenetics is the study of changes in gene activity that do not involve changes to the genetic code itself. Epigenetics is important for understanding how environmental factors, such as nutrition and lifestyle, can influence gene expression.

What we know for sure is that lifestyle factors have a powerful influence on gene expression, which can lead to changes in the way our bodies function. For example, stress can activate certain genes and suppress others, leading to health problems such as depression or anxiety disorders. Similarly, a poor diet can lead to increased risk of metabolic diseases like diabetes.

The flip side of that coin is that we each have the power to influence our genes by the choices we make. Eating a balanced diet, exercising regularly, and getting enough sleep are all important steps to take when it comes to promoting optimal gene expression. Additionally, there is evidence that some dietary supplements can help support healthy gene expression, such as omega-3 fatty acids, Vitamins C, D, and E, and magnesium.

Ultimately, epigenetics is an exciting field of research that has given us a better understanding of how lifestyle choices can affect our health.

How will you choose to inform your genes?

Low levels of magnesium in the body have been associated with a whole range of chronic conditions, including Alzheimer's...
01/31/2023

Low levels of magnesium in the body have been associated with a whole range of chronic conditions, including Alzheimer's disease, insulin resistance and type-2 diabetes, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and attention deficit hyperactivity disorder (ADHD).

With so many options to choose from, it can be difficult to know which best suits your needs. Here's a quick rundown:

1) Magnesium citrate: probably the most common form, it is well absorbed and supports muscle function (the muscles you can flex as well as the heart). It can have a mild laxative effect and may help with bowel regularity.

2) Magnesium glycinate: supports bone and muscle health, possibly by increasing absorption of Vitamin D. It also has a calming effect and can support healthy sleep patterns.

3) Magnesium oxide is not well absorbed in the gut. This creates an osmotic effect (water sticks around), making it an effective laxative for the occasional bout of constipation.

4) Mag Threonate: crosses the blood brain barrier, contributing to an impact on brain health. Studies show Mag L-threonate supports various aspects of cognitive health, including memory and learning.

5) Mag Aspartate: This form touts increased bioavailability compared to oxide and citrate. Clinical evidence shows that the combination of magnesium and potassium aspartates have a positive effect on fatigue and reduce muscle spasms.

In order to get the most from your health supplement routine, it pays to know which type of magnesium is best suited to your needs. Understanding this important mineral can help you maximize its benefits for optimal wellness!


Sources: Gröber, U., et al. Nutrients. 2015;7(9):8199-8226; Cheung. M., et al. Nutrition. 2022;99-100

Deep belly breathing is a type of breathwork practice that has restorative and calming effects on the body and mind. Thi...
01/31/2023

Deep belly breathing is a type of breathwork practice that has restorative and calming effects on the body and mind. This type of breathing involves taking slow, deep breaths while focusing on drawing air into your abdomen as opposed to your chest. When practiced regularly, deep belly breathing has been found to reduce stress, improve mental clarity and focus, as well as reduce symptoms of anxiety and depression.

Box Breathing is a technique that can be used to quickly center the mind and body, reducing stress and anxiety. It involves breathing in for four counts, holding it for four counts, and exhaling for four counts before repeating. This type of breathing stimulates the parasympathetic nervous system (PNS), which helps you relax and calm down. It can be done anywhere, anytime you need a quick mental or emotional reset.

Alternate nostril breathing is another type of breathwork practice used to calm the mind and body. It involves inhaling through one nostril at a time, alternating between sides throughout the practice. This type of breathing is believed to bring balance to the left and right hemispheres of the brain, as well as improve concentration and focus.

4-7-8 breathwork is a type of yoga breath practice used to promote relaxation and induce sleep. This technique involves inhaling for four counts, holding your breath for seven counts, and exhaling for eight counts while making a sound. The 4-7-8 breathing pattern helps to slow down heart rate and blood pressure, allowing for a deeper state of relaxation.

These are just some of the many breathwork practices that can be used for relaxation and mental wellbeing. Which ones have you tried? Which do you like? Feel free to experiment with different types of breathwork and find out what works best for you.

Breathing may be something we do unconsciously every day, but it can also become a powerful tool to help us live healthi...
01/30/2023

Breathing may be something we do unconsciously every day, but it can also become a powerful tool to help us live healthier and happier lives. Research has found that deep, mindful breathing can have countless benefits - from improved cardiovascular health to relaxed mental states. It helps increase oxygen levels in the bloodstream which leads to lower blood pressure and improved sleep quality too! You don't need much time either; just 1-2 minutes of intentional breath work per day is enough for you to begin reaping its rewards. There's no one "right" way so feel free to experiment with different methods until you find what works best for you!

Did you know that the act of smiling has been proven to reduce stress and anxiety, as well as improve your overall healt...
01/29/2023

Did you know that the act of smiling has been proven to reduce stress and anxiety, as well as improve your overall health and wellbeing? 😁😁😁

Not only does it boost your mood by triggering the release of hormones like dopamine and serotonin, but it also helps to create a positive atmosphere around you which can make interactions with others more enjoyable. Studies show that when someone smiles, others will view them as being more attractive, likeable and approachable. Now that is something worth smiling about! 😉

Prolonged sedentary time has been strongly associated with a variety of serious health concerns and an increased mortali...
01/28/2023

Prolonged sedentary time has been strongly associated with a variety of serious health concerns and an increased mortality rate, even among individuals who are regularly physically active. 🚶‍♀️

Regular exercise, even if it’s just a few minutes per day, can help to improve overall health and reduce the risks associated with a sedentary lifestyle. Additionally, try to limit sitting for extended periods of time and break it up with short bouts of activity when possible. 💪

The risks associated with a sedentary lifestyle are serious and should not be ignored. Instead, consider that every little bit of movement is a step towards a better and longer life span. 🥳

Chronic stress is a major contributor to many physical and mental health conditions. It can cause an array of uncomforta...
01/27/2023

Chronic stress is a major contributor to many physical and mental health conditions. It can cause an array of uncomfortable physical symptoms, from headaches and body pain to trouble sleeping. Taking steps to reduce stress can be well worth the effort for both emotional and physical well-being today as well as a part of a prevention plan for tomorrow.

Cortisol is the body’s main stress hormone. It is released in response to stress, fear, or excitement. When cortiso...
01/26/2023

Cortisol is the body’s main stress hormone. It is released in response to stress, fear, or excitement. When cortisol levels are high and remain elevated for long periods of time, it can have damaging effects on the body and brain. Chronic high levels of cortisol can impair cognitive performance, reduce bone density, increase weight gain, and weaken the immune system. Additionally, chronic cortisol activation has been linked to mental health issues such as anxiety and depression.

If you are feeling the damaging effects of chronic cortisol activation, consider the following powerful cortisol quenchers.

1. Spend time in nature. 🌳🌳🌳 Our bodies are wired to thrive in nature! Studies have shown that forest bathing can reduce its cortisol levels, thereby reducing stress and anxiety. Nature also helps increase energy, focus, creativity - all important components of wellness!
2. Phosphatidylserine (PS). PS is a natural compound found in the body. Studies have shown that supplementing with PS can result in lower cortisol levels during periods of stress.
3. Exercise. 🏃🏃‍♀️ Exercise has been shown to be one of the most effective ways to reduce cortisol levels. It helps by releasing endorphins, which act as natural stress relievers. Exercise also helps reduce tension and improve overall well-being.
4. Reduce caffeine intake. ☕️ Caffeine is a stimulant which can contribute to increased cortisol levels in some people. Try reducing your caffeine intake and see if it helps to lower your stress levels.

Address

25 Enterprise Drive, Suite 150
Aliso Viejo, CA
92656

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Tuesday 8am - 4pm
Wednesday 8am - 4pm
Thursday 8am - 4pm
Friday 8am - 2pm

Telephone

+19493931882

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