First, let’s talk about walking. For those who remember me a year ago and 65 pounds heavier, it was walking that got me going and to this day keeps me going. It doesn’t need any fancy training films or machines, and it doesn’t require a personal trainer. It’s safe and it will help literally every part of your body mind and soul. Start slow. Choose a familiar route. Choose a time to walk. Start three times a week and work up from there. Walk at a speed that is brisk. If walking with a friend (always a good idea), you should be able to finish a sentence before having to take another breath. If you can talk in paragraphs without needing to stop and take a breath then you ain’t walking. You’re strolling and that don’t count. Start by walking for 15 minutes (7 out and 8 back). Every day try to go a bit farther in that same time. After that, increase the time. While walking keep your head and spine straight look forward and keep your arms loose. Breathe at regular intervals and don’t hold your breath. Make sure your stride is comfortable. Shoes are the only thing that you may need to buy. Walking shoes should supply support and be comfortable. Any sporting goods store will have a supply of good shoes. In Medina we have a group of runners (and walkers) that can also help. Check the Medina County Road Runners. I know it says runners but I am sure that folks like to walk too. The folks at Second Sole are very knowledgeable, have a great selection and you won’t go wrong going there but I won’t kid you either, the price is more than the discount stores. For those that advance from here, you can start jogging and go from there. It will become a part of your routine. Ask my office manager. She knows when I haven’t been working out lately. I will never run another sub 2:30 marathon (35 years ago) but I will never stop moving. Ultimately what it comes right down to is, get off your duff.

Second is relaxation. Relaxation and exercise go together. It is the Ying to the Yang, the in to the out, the light to the dark.  Or to paraphrase the wise philosopher, Rocky Balboa, it is the cuff to the link. And the best way to relax is to breathe. Now I am sure there are many out there will advocate massage, Rieke, meditation, or any number of other methods to release tension. These are all great and very effective. But breathing is free (at least for the time being) and you can do it anywhere. The method I use I was first taught by a massotherapist while I was in medical school back in the 70’s. I’ve seen a lot of “practitioners” claim this as their own and actually charge you for the technique. Wow. Anyway, it has been referred to by a number of different names but I know it as 4784. Don’t blame me, I didn’t name it.

How do you do it you ask? Well sit up straight. Hold your jaw relaxed but keep the lips closed. The teeth don’t have to be touching if this is comfortable to you but the lips are closed. Put the tip of the tongue on the back side of the top teeth. Breathe in through the nose for a count of 4. Hold it for a count of 7 then exhale through pursed lips as if you were blowing out candles. Do this for a count of 8. Yes you will make a whooshing noise doing this. Now this part is tough because you can blow out all the air by the count of 2. The point is to exhale slowly and more importantly you want to continue to almost force an exhale to the count of 8 to get all the air out. Now comes the last number. You do this at least 4 times.  In fact you can do this for any period of time and as many times as you want. This whole action helps reduce physical and mental fatigue, improves oxygen concentrations, relaxes the mind, actually makes the diaphragm to push on the abdominal organs and massage them if you will improving their function and helps eliminate toxic CO2 waste. I know it sounds hokey, but give it a try. I bet you’ll be surprised and happy with the results.

That’s it folks. Simple, cheap and easy. It helps relieve stress and until I figure out how to get rid of stress in the first place, it works. As always everything in moderation and also as with any exercise program, first check with your family MD or DO. Come see me at the Balance of life Clinic and we can talk about that detox and supplement part of the program. Until then, enjoy the walk, take time to smell the roses and be healthy. Remember the smart health care consumer is informed and aware.

Clifford Sonnie, M.D., M.P.H is the physician at the Balance of Life Clinic.

The first herb I want to talk about is aloe.  Better known as Aloe Vera.  The aloe plant can be grown very easily in any climate.  For centuries it was used exclusively externally.  Then within the past century,                                                                                                                                                                                                                                                                                                                                                                          studies  in the industry suggest that the juice from the aloe plant can be taken internally and has been reported to be very effective against peptic ulcers.  There are aloe studies out there that report that it can be very effective against Type II diabetes as well.  Aloe is also safe during pregnancy and has also been used for gastric upset.  It has been widely used externally for skin and  by many burn units for radiation burns and also by wound clinics for skin ulcers.  Conditions such as eczema and psoriasis have been helped by aloe and my grandmother soothed many a sunburn with a little aloe gel. If it is used externally, it is safe for everyone .  Internally, it is only recommended for adults.  I really couldn’t find a good reason for this , but most studies are only done on grown ups. If you need to use it externally, just snip off a little bit of the leaf and use the gel directly on the area.  If you are ingesting it, the adult dosage is 1-3 Tablespoons taken as the juice through out the day or ¼ to ½ teaspoon every 2-4 hours when taken as a tincture.  Commonly I find that it should only be taken for up to two weeks, because if it hasn’t worked by then, it probably ain’t gonna work for ya.

My second favorite is garlic.  Yes, you may smell, but it is excellent for you.  It has been used as a seasoning in food and medicinally for over five thousand years.  It has been used by ancient man for treating colds, and infections and has even been mentioned in the works of Hypocrates.  Garlic has been tested and is a “broad spectrum” antibiotic.  Now, don’t get me wrong.  It is not a manufactured antibiotic like traditional medicine uses.  It fights a whole variety of different viral and bacterial infections.  In fact, the amazing thing is that you never build up a resistance to garlic.  It will be just as effective today as it was two years ago.  One of the problems of traditional manufactured antibiotics is that the bacteria become resistant to the antibiotic  and hence they are ineffective.  Not so with garlic.  It is an excellent cardio vascular agent.  It actually increases the flow of blood to the smaller capillaries and reduces the tendency of blood to clot.  The reason this happens is that garlic is an excellent antioxidant and prevents free radical damage.  It has been known to lower cholesterol (although I consider that a minor detail) and has been known to lower blood pressure.  As I mentioned before its “anti-biotic” capabilities with gastro intestinal distress such as yeast , fungal or parasite overgrowth.  I commonly put patients on garlic either as a supplement or thru diet while treating Candida or parasitic problems and then recommend they continue on it after that issue has been resolved. A recent  observation has shown that aged garlic extract has been shown to facilitate something called angiogenesis.  This is a process where the body can help wound healing and repair damaged tissue.  There is some evidence that it will increase the overall effectiveness of the immune system.  Lastly it has been known for its anti-platelet capability to prevent blood clots.  And thus it should not be taken longer than and should not be taken if you are already taking Coumadin.  Always check with your primary care physician first .  I recommend a medium sized clove daily.  I personally will chew a clove before going to bed and then chew a mint or parsley.

The third herb I like is called Milk Thistle.  Again it had been used for a couple three thousand years and has been used to regenerate injured liver cells.  There have been numerous studies for the use of milk thistle for the treatment of liver damage due to alcoholism, drugs, industrial toxins, etc.  It has been used effectively for patients with psoriasis, fatty liver, and hepatitis.  It has some anti oxidant activity and has been utilized to some extent with cancers to the liver.  It is also known as “silymarin, and you may see it in health food stores under this name.  The only problem I see with using milk thistle is that some people complain it upsets their stomach.  This has been occasionally reported and can be counteracted by decreasing the dose or by dividing it throughout the day.

The fourth herb I take is mur, yes the one that is mentioned in the Bible that the Magi gave to the baby Jesus.  It has been utilized for a thousand years before Christ was born in treating bronchial congestion and problems of the upper respiratory tract.  Recent studies have shown that mur will indeed reduce fever and can protect the lining of the stomach from NSAID’s, alcohol and aspirin.   It has been used internally also to combat parasites and recent studies have also shown its anti-oxidant activity and has been known to be a thyroid stimulating herb.  Occasionally, people have noted a contact sensitivity when used topically.  Also, this herb has not been cleared to be used during pregnancy and while breast feeding.  A typical dose is ½ to 1 teaspoon of the liquid per day.

My last herb is turmeric.  Also known as curcumin.  This has been used to treat arthritis problems and hepatitis for  hundreds of years as well.  It has also been used by the Chinese to treat abdominal pain, bloating, and menstrual discomfort.  Other ancient healers have also used this herb for skin infections and eczema.  Recent studies of this herb has shown that it is a highly effective anti-oxidant. It is probably the best anti-oxidant of the five mentioned here.  In the chemical curcumin which has the anti-oxidant property, is what gives the turmeric its yellow color.  Most recently, most integrative physicians  use turmeric for digestive disorder and inflammation.  It has been used as an alternative for Celebrex and applied topically it has been noted to repel skin infections and has facilitated healing.  Again, as an anti-oxidant it may play a role in heart disease and quite possibly cancer.  It has played a role with the treatment of arthritic conditions.  Turmeric (sorry, had to throw in the science ) is a COX -2 inhibitor. As a result you really should not take curcumin if you have excess acidity, it could contribute to stomach ulcers.  As a spice, it is poorly absorbed in the intestinal tract.  It can be aided by the use of freshly ground black pepper to the curcumin.  1-3 teaspoons of the liquid form or 1-3 pills is typically the recommended dosage.

Now these are my five favorites.  They are the ones I have at home.  I actually have an aloe plant  and I have bottles of the powders.  I don’t want you to just go out and use all of these.  As I mentioned before, Milk thistle can upset the stomach, garlic can cause some problems with bleeding, murr you can’t take if you are pregnant, turmeric should not be used with stomach ulcers, and aloe can’t be used during pregnancy as well.

As I have said just don’t go out and buy boatloads of herbal products with out checking out their side effects.  I‘ve mentioned that vitamins and minerals can have side effects, but herbals, can have even more serious side effects especially if taken with traditional drugs.  Please make sure you clear it with your family M.D. or D.O. or come into the Clinic and we can talk about what you take.  In the meantime, after you have checked them out, enjoy spicing up your meal!  After all the smart healthcare consumer is alert and aware.

Clifford M. Sonnie M.D.,M.P.H.

So for the past quarter century that’s what the belief was.  Saturated fats are bad for you and unsaturated; especially monounsaturated fats are good for you.  Truth is saturated fats either from animal or vegetable source are good for you and vital for good health.  Let’s see what they do.  First, they provide the building blocks for cell membranes and they also are the building blocks for many of our hormones.  So, if we don’t have saturated fats in the diet, we will have a deficiency of many of our hormones.   I’m sure you all remember my cholesterol article.  In addition, there are certain vitamins in our body that can only be dissolved in fat.  Saturated fat is the preferred fat for these vitamins.  They include vitamins A, D, and K.  Saturated fats are the preferred fuel for your heart and are the major fatty acids that comprises your brain.  Eliminate saturated fats and you deprive your brain of the raw materials needed.  Even with respect to your heart, there is a substance called lipoprotein a.  Increased levels of this substance suggest increased risk for heart disease.  Saturated fats would decrease this substance.  Osteoporosis can be effectively helped with saturated fats.  Saturated fats are required for calcium to be incorporated into bone.  I have often said eating more calcium is not going to prevent or cure osteoporosis.  It is getting the calcium into the bone, and saturated fats are one of the things needed for that to occur.  Breathing is also dependent on saturated fat.  There is a substance that coats the inside of all of our lungs.  It’s called surfactant and it is 100% saturated fat.  Insulin release from the pancreas is also dependent on saturated fats and our immune system also depends on saturated fats.  Deficiencies have also been known to cause our defense mechanisms found in our white blood cells to not recognize foreign enemies such as virus, bacteria and fungi.  And finally, yes saturated fats have been known to actually lower cholesterol.

Now, I know that many of you will be yelling for me to  also be burned at he stake (medium rare, with sautéed mushrooms, a nice chiante with fava beans).  To them I say this, don’t label saturated fat as the enemy.  Label a type of fat, namely trans fats, the enemy.  Unfortunately trans fats and saturated fats are used interchangeably.  Most people think they are the same thing, and indeed they are not.  You need saturated in your diet.  You need it from animal sources and vegetable sources and with respect to my vegetarian friends; animal sources are the best source for saturated fats. Especially grass fed organic beef and naturally raised lamb, organic cheeses, and my major source of saturated fat (in addition to a good steak) is coconut oil.  I defy you to find heart disease on the island of Fiji where the major source of fats is coconuts, which is, you guessed it, saturated fats.

As with anything traditions die hard.  The idea of saturated fats being introduced into your diet is ludicrous.  If you take only two things away with you from this article they would be SATURATED FATS ARE NOT TRANS FATS and trans fat (man made fats) are the enemy.  And as I have said from the get go everything in moderation.  Everybody needs saturated fats, and unsaturated fats.  To much or too little of either is detrimental.  I have mentioned in the past nutritional typing, which means that some people prefer carbs over proteins or vice versa.  But everyone needs fats.  As with anything discuss this with family M.D. or D.O. or stop into the Balance of Life and we’ll talk.  Any one who knows me knows that I am not an advocate of diets, I am however an advocate of common sense.  As always, the smart healthcare consumer is informed and aware.  Clifford M. Sonnie is the physician at the Balance of life Clinic.

Prisoners of war usually did not get the healthiest of diet. Two things were missing. Complete nutrients and calories. Recently (in the past decade) medical records have been reviewed of these men and women from many countries and incredibly their health indices all had improved. They appeared younger than their counterparts of similar age. The only logical reason was less calories improved health in many respects. Now don’t get me wrong. Many aspects of health did deteriorate. That was due to inadequate nutrition. Interestingly there is a study done on POWs who subsisted on eggs and rice. The only thing found was mild to moderate cases of scurvy (due to no Vitamin C). These men were a lot lighter but just as healthy if not more so than when their ordeal started 9 months prior. So here comes the science that modern medicine has to have before they realize that things our folks and grand folks before them knew as a matter of fact. 

The University of Wisconsin studied two groups of Rhesus monkeys. The only difference was the number of calories as one group ate 30% less of them. The results as you might guess were amazing. The monkeys that ate more calories died at a rate of 3 times the other group. In addition the strength, agility and endurance of the group with the lesser caloric intake was also much greater. There is a study going on right now called the CALERIE study. It stands for comprehensive assessment of the long term effects of reducing intake of energy. It is in two parts and will conclude in 2012. So far the results are outstanding. The test subjects have restricted their calories by 25% and things such as insulin resistance, diabetes, hypertension amongst others have already shown a dramatic decline. As one investigator put it “they are aging slower”. In several other animal studies done in Europe and Australia, curtailing the caloric intake by 50% has essentially slowed aging significantly.

How’s it work? I don’t know. My opinion is based on my theory of all disease. It is all caused by inflammation that is unchecked. Essentially there is an oxidative stress (free radicals) that our bodies can’t handle. By cutting calories, you make your body burn calories and then work more efficiently. By doing this you will by definition create less oxidation and therefore less inflammation.

Ok. If I stop eating I’ll stop aging? No. Remember, there is one simple rule. You need your nutrients. You need your vitamins, minerals, amino acids, protein, carbohydrates and fats. Just less of them. Fine! But if you think I am cutting my calorie intake by 50%, you’re crazy!! Folks, I agree. In fact all the studies mentioned stated that cutting calories too extensively is impractical. Likewise that animal study that cut the calorie intake by 50% would never fly in real life. Cutting the calorie even 10% has proven effective. The magic number that seems to give the most benefit is 20-25%.

I hear the uproar already. Remember what I said first. What goes in must come out (I mean burn it off). The more active you are, the more calories you will burn. I am only suggesting that no matter where you are right now, start slow. Decrease your portions by 5%. Then in a couple weeks 5% more and so on. Keep your proportions to a 1/3 fats, 1/3 proteins and 1/3 carbohydrates. If weight loss is the desire or blood sugar is an issue, cut down the carbs and increase both the fats and proteins equally. Remember the water (Ok, I’ll shut up). Check the library or the web for lists of low calorie nutrient rich food. If you do nothing more, just cut down what you eat now. It’s hard. Hunger is a strong feeling. Just tell yourself that it will keep you around longer and it is your destiny to pay your child back. Nursing home my butt, I’m living with you!!

As always, check with your family MD or DO or stop in and we can talk. After all the smart health care consumer is informed and aware.

Clifford Sonnie, M.D. is the Medical Director of the Balance of Life Clinic.

Arthritis is an inflammation of the lining of the joint. The cause is really unknown. Usually it is referred to as idiopathic which is a seventeen dollar word that means, no one knows. Insurance companies like words like that so they will pay for it. Anyway, there are several theories out there and just as many treatments. Research, on many venues, is ongoing but when it comes down to it, the treatment is pain control. Problem is that all pain medications bring with them a whole boat load of side effects. Just read the package inserts.

Back to the inflammation. Sure it affects the joints but it doesn’t stop there. The accompanying signs and symptoms are many. Beside painful swollen joints it can cause chest wall pain, inflammation of the sac around the heart, anemia, vasculitis (which is inflammation of blood vessels), skin ulcers and in my opinion it is the primary cause of arthrosclerosis and most heart disease. (I hear the uproar of other practitioners now.) So what is the root cause of this arthritis or more accurately inflammation? Well, it’s the immune system. Here is the best theory I have seen and I believe it is to be on the right path. It is something called “molecular mimicry” and involves the immune system.

Remember that the vast majority of the immune system resides in the gut and anyone who knows me knows that I believe that the most important system in your body is the gut (from one hole to the other). The gut can undergo damage over time by antibiotics, alcohol, toxins, processed foods, infectious invaders and in others words, the good old fashioned American diet, pyramid and all. These insults cause the lining of the intestine to become irritated and inflamed. This in turn stimulates the immune system to respond and bingo more inflammation. End result? It damages the intestine and causes a leakage.

Now don’t misunderstand. This is not an actual leak of food and blood and junk into the abdomen. It is on a molecular level and causes something called a “leaky gut” syndrome. What’s that? Well, it is complicated but the Readers Digest version is that food is being digested as it travels through the intestine. Along the way it is broken down further and further to it’s base components (proteins, fats, etc,) which are absorbed by the blood and transported for use as fuel, building material, etc throughout the body. Great, simple enough. Well if the intestine is inflamed and damaged if you will, it does not digest nor absorb the food efficiently. Therefore food remnants can be absorbed before they are adequately digested. Now forget the fact that they will not be used by the body efficiently either, what about the immune system in the blood? Well, it can see this hunk of poorly digested food and not recognize it. The immune system usually will then just destroy it and the problem is solved. What if that hunk of whatever looks like the lining of your joints? Or maybe it looks like the lining of your nerves. After the immune system destroys the first “hunk”, it can then misrecognize “you” and start to attack “you”. Bottom line we have an “autoimmune” disease and which I think is a significant cause of not only arthritis but also things such as multiple sclerosis and fibromyalgia. Sorry, got off on a tangent.

Treatment traditionally has been medications such as non-steroidal anti-inflammatories (Motrin and the like), as well as steroids and others. All decrease inflammation as well as decreasing the immune system. Well, since your body does need both, that is not a good trade off.

Me, I treat it differently. First change the diet. Not easy but it works. No junk food. Whole foods and raw foods are the order of the day. Next detoxify the body of the harmful metals and the junk we’ve accumulated over the years. Chelation is an answer but that is a topic for yet another time. Protect the gut from toxins we can’t control with the use of probiotics. A lot of them. No folks they ARE NOT in yogurt. Why? Think pasteurization techniques! Great, but I still hurt. For pain and inflammation try things like, bromelain, boswellia, ginger, turmeric, MSM and my favorite, omega 3 oils. Exercise too. Ok it hurts but do what you can. Use heat before and ice after.

I know this is a lot and in one article it is impossible to say everything. Also, my way takes time. I have never discounted traditional methods and I use them as rescue until hopefully other more natural methods work. That is my attitude on most things. As always please check with your family MD or DO or stop in and we can talk. After all the smart health care consumer is informed and aware.

Clifford Sonnie, M.D is the Medical Director of the Balance of Life Clinic

A little science.  Come on it won’t be that bad.  Every seven years or so our body replaces itself.  Every thing, right down to the cell that makes the tissue that makes the organ replaces itself.  Each cell has DNA in it, which is read by the body and replaces itself.  In a perfect world, the old cell and the offspring cell should be identical.  That’s in a perfect world.  What can cause the body to misread the blue print?  There are a couple of ways.  First, as I have always preached, chemicals in our food and our environment can cause misreading in the DNA.  Misread enough DNA and the tissue is affected. Enough tissue is affected and the organ is affected.  Then, voila, we have disease.  That’s why we at the Balance of Life Clinic want to detoxify the body to allow it to read the DNA appropriately and hopefully prevent disease.  Unfortunately much of traditional medicine waits till you get the disease and then treats it at that point.  But that’s another subject for another day.  Back to EM waves.

What toxins am I talking about?  Toxic heavy metals, pesticides, herbicides, irradiation and yes EM exposure all affect the way the DNA is read. The more toxins you have, the higher the chance of a misread. 

Ok, enough of that , I have a head ache now.  Just remember that as far a this article goes the exposure to EM waves causes the misreading of DNA which can cause disease.

We have known this for a long time.  The problem is that as long as our society is made up of electrical devices. Much if not most of the research is negative and as such has been squashed.  No one wants you to know that the computer screen that helps you be more productive at work, is making you sick!!  Bad for business!!  In 1975, it was actually publicized that microwaves actually cross the blood brain barrier and cause brain tumors,  The research was hidden.  Even as early as the early 90’s it was found that EM exposure indeed causes DNA damage, and those mutations could potentially be passed onto your children.  Again, that info was squashed .  In fact the EPA did a lot of research about it.  But when it showed that what was known several decades ago was true, that research was shut down.  In fact the lead scientist was quoted “ A decision was made to stop… looking too deeply into non-thermal EM exposure”.  The government in fact shortly there after instituted a group call the Institute of Electrical and Electronic  Engineers (IEEE) to determine what levels are safe.  Problem.  Who makes up the IEEE?  You guessed it.  People from the electronics and cell phone industry!  Now does that sound like another organization in our government?  Let’s see, what was that called… Oh yeah the FDA!!  How could I have forgotten that?   In any case eventually  an organization called the International Agency for Research on Cancer, which is part of the World Health Organization, came out with a long term study from 13 different countries.  The result as showed something very interesting.  First, after using cell phones for ten years, the incidence of getting a brain tumor increased by 40 percent. Second, cell phones cause tumors of the salivary glands in the cheek.  Third, those who use cell phone before the age of 20 are 5 times more likely to develop a brain tumor.  Lastly, cell phones increase the risk of developing a tumor of the acoustic nerve (which affects your hearing) by 300 percent. 

So what am I talking about here?  What I am saying is that the use of electronic devices including microwaves and most especially cell phones cause health problems.  So, that being said, what are we going to do about it?  Absolutely nothing.  Face it we live in  an electronic world.  Are we going to get rid of radar and cell phones? Industry, our military, hospitals, police, fire and countless other agencies all depend on these pieces of equipment to operate and to keep us safe.  It is the price we pay to live in an electronic world.  And all of our descendents and their descendents will have to pay the price in whatever world they live in. 

    So, inside each one of our houses, what is the biggest source of EM’s?  Well actually the television.  To minimize exposure, don’t watch it!!  Go read a book!  At the very least stay back from it when it is on.  Don’t sit right up close.  Your mother was right when she told you that. The farther away you are the better.  The second thing is the microwave.  There is absolutely no reason to sit there and watch the little dish go around in a circle as it is being nuked.  Second there is no need to sit and watch that little LED light as the clock ticks down from 2 minutes to zero.  Do something else!  Go read a book!  Or exercise!!, oops, sorry, I digress.  Problem is one of the biggest culprits of EM exposure, is cell phones.  I have one, I don’t know anyone who doesn’t have  one.  They have become integral parts if our lives.  But there are ways to minimize exposure:  first, use the speaker phone function on your phone (but not in public, that’s rude).  It gets the thing away from your head. Second, use a Bluetooth device.  I had no idea what a blue tooth was. I thought it was some sort of a dental emergency. But the ear piece has many times less em waves than sticking the phone to your face.  Then there is something called a ferrite bead.  If you have a wired headset, place the ferrite bead clip to the tether wire. It absorbs a tremendous amount of EM waves for us.  Lastly, get a phone that doesn’t emit that much EM radiation.  There is a website that can give you that information.  It is www.CNET.com.  The last couple of recommendations have nothing to do with EM radiation, but are specifically for those morons who are driving while on a cell phone, texting, combing their hair or putting on makeup.   My advice “STOP IT!”

 I am going to continue to use my cell phone, and I will continue to watch TV.  Not that often (only when my show is on).  Yes, I will use the microwave,  it is a great way to heat up water when making a cup of tea.  And I will stay as far away from them as possible when they are in use.  For those of you who want to stop in and talk supplements with respect to DNA, I’d be happy to sit and talk with you.  After all the smart health care consumer is informed and aware.  Clifford M. Sonnie is the Medical Director at the Balance of Life Clinic.

 It struck me as interesting because even though medicine today generally emphasizes treatment after the fact, people are realizing that you have to take care of the machine before anything happens to it. Prevention is the key. I’ve said it before and I am sure you all are bored with me saying it. It isn’t easy and it takes more dedication than waiting to get sick and taking a pill. This brings me to what I would like to talk about today.

Too many family, friends and patients have all said that they can’t do something or they are destined for some kind of malady because “it’s in the genes”. Well folks if disease and poor health were genetic, we would have culled the herd long ago. Yes, genetics dictates what we are and what we can be. But it is the expression of those genes that is important. Expression means how the genes display themselves. If you have genes to be tall, you can be tall. If you have genes for something else, you could have that something. If you notice I said “can” and “could” because the issue is that just because you have the gene, it is also lifestyle that is, in my opinion, even more important that genetics. Now for todays issue….weight!

Within the last couple years researchers have discovered a gene (called FTO) that is thought to control obesity. Seventeen percent of us are lucky enough to have double copies of this gene (one from mom and one from dad). Forty percent of us have single copies. When researchers looked they found that ignoring lifestyle, a person has 2.5 times the chance of becoming obese if they have a double copy. There was no increased risk with a single copy. Great!   Another excuse for me to use to not exercise and enjoy anything I want!  Not so fast!!!

Scientists have proven that even with this “double trouble”; a good nutritious diet along with exercise will completely prevent these twin trouble makers from even being expressed. That’s right, no excuses. In fact as part of this study, they also discovered that pharmaceutical drugs can affect genetic expression, usually for the worse. Now with respect to my pharmaceutical brethren, the study is in its early stages but it does support my contention of “natural” vs. “synthetic” Sorry but I digress.

Ok so what kind of diet? Well first some more science (##!!**). The thought is that the FTO gene prevents the body from remembering how to burn fat. Remember the body burns proteins, fats and carbohydrates for energy but the pathways are very different at certain points. Likewise the FTO gene may also control leptin, a hormone we all make that controls our appetite (no don’t go out and buy a bunch of leptin).

OK, so let’s look at these two facts together. The FTO gene has been around forever and so has leptin. Why are we so much more obese now? Diet and exercise. That simple! Today we consume so much more carbohydrates and processed “nonfoods” that our bodies have grown tolerant and it has forgotten how to burn fuel efficiently. The key is burning fat. If we eat too much of the wrong foods, the FTO gene is happy as a lark. Therefore if the carbohydrates are not burned off they become, wait for it, FAT. So that big plate of pasta has to be burned off before the fat from the olive oil and nuts is. Don’t burn it off, store it as fat and the body doesn’t burn fat anymore and can actually “forget” how to burn off that fat. So the body gets all the energy it needs from burning off half the carbs and will then turn the excess carbs along with the olive oil and nuts into fat. There is a concept called nutritional typing that I will talk about another time but this also can affect how and what we burn.

OK.   I can hear many of you saying, “Well, I’ll just stop eating and my body will just have to burn the fat. Well if you starve yourself, not only will you be a bear to live or work with,  but your body goes into starvation mode and the machinery slows way down. It’s not quite this simple but the end result is no weight loss. Now don’t despair, you are on the right track. Cut down carbs!! Along with all processed “nonfoods”, sugars and processed grains. Your body needs nutrition, not fillers and flavors. It also needs fats. The good kind. Scrounge up that article on fats I wrote a bit ago or call the office for a copy.

Finally, there is exercise. Again ##!!?**+!!!!! Sorry but 150 years ago we had to pump water and walk to talk to the neighbors and in many ways we were a lot healthier. I don’t want to debate the issue of “technology good or bad” but we need to “blow off some stink”. Walk, run, try anything you may like for goodness sake. You may not believe me now, but you will thank yourself. And when you get there try interval training. Simply alternate fast pace and slower pace during the same exercise.

Now that all of you are running for the Excedrin, I will confuse you even further. There is no easy answer. Exercise, diet, FTO genes, leptin production, proper foods and other factors we may not even know about all have a part in weight control. Everyone is different and some factors play a larger role than others. As always talk to your family MD or DO about this or stop in and we’ll talk with you. Remember a smart health care consumer is informed and aware.

Clifford Sonnie, M.D. can be found at the Balance of Life Clinic

OK, first some science. Bone is made by cells in our body called osteoblasts. Bone is broken down and the debris removed by cells called osteoclasts. If you mess with the balance of either one of these cells, bone growth and/or strength is affected. There is also a gland called the parathyroid gland. It sits next to the thyroid gland (hence the name) and it makes two hormones. The first is calcitonin and it regulates the osteoblasts. The second is parathyroid hormone and it regulates the osteoclasts. Both hormones are in a delicate balance in the body. So, if the body needs calcium, it “steals” it from bone. The bone becomes more brittle over time and bingo “osteoporosis”. There is also a condition called osteopenia. Consider that a mild form of osteoporsis, so when I say osteoporosis, I am referring to both. Lots of facts. Let’s try to tie them together.

As I mentioned bones are living tissues that have to be broken down and rebuilt constantly, just like all the cells in our body. When both the break down and the build up are in “synch” then all is well. When it starts to favor the side of “break down” we have the beginnings of osteoporosis. So what causes it? Well in no particular order it is usually a deficiency of something.

Magnesium is needed for calcitonin to work properly. That is the stuff that makes the osteoblasts work and build new bone. Not enough magnesium, then new bone is not formed efficiently even with all the calcium we may need. It’s interesting that countries with the highest intake of calcium compared to magnesium also have the highest rates of osteoporosis. In the US and Switzerland, we take in a ratio of calcium to magnesium at 4 to 1 and 5 to 1 respectively. South Africa takes in a ratio of calcium to magnesium at 2 to 3. The rate of osteoporosis in The US and Switzerland is 20 and 27 times that of South Africa.  How to fix it? Read labels and make sure your diet gives you about equal amounts of calcium and magnesium. A gram each should about do it.

Excess acidity in our diet accounts for osteoporosis too. When the body becomes too acidic, it pulls calcium from the bones to counteract the acidity. What do you think TUMS is made from? Acidity will increase with a diet of too much processed foods, soft drinks, cigarettes, alcohol and such and too little fruits and vegetables. How to fix it? Change the diet.

Vitamin D is in short supply in many of the northern areas (including us). Vitamin D works to increase the absorption of calcium in through the gut. Too little Vitamin D and you can take boat loads of calcium and all you will get is a very expensive remedy for heartburn. How to fix it? Vitamin D.

Estrogen also affects osteoporosis as it inhibits osteoclasts from working. As a result old bone is never broken so that new bone can replace it. Even though the bone may remain dense, it is weaker. Unfortunately that is also how those osteoporosis medications work. Your DEXA scan reads great but the final product is far from satisfactory. A DEXA scan essentially measures the amount of calcium in your bone, compares it to a 20 year old woman of equal height and weight and implies the more calcium the stronger the bone. As you see this is not always the case. Back to the hormones. Progesterone also plays a role by aiding the osteoblasts to replace bone. Bottom line, you need both estrogen and progesterone and not just one. How to fix it? Unfortunately in this estrogen dominant society, it may be easier said than done. So many things are inundated with estrogens amongst other bad stuff. Look for organic or at least minimally processed foods. Have your hormones checked. Likewise on a personal note, I only recommend bio-identical hormones from accredited compounding pharmacies although I am sure many of my medical brethren may disagree.

Last but not least there is my favorite good old fashioned remedy; get off your duff and exercise. This includes not only endurance exercises but also resistance or weight bearing exercises. No you don’t have to become a Scharzenegger but you need to use weights or belts or whatever. Every gym, fitness center and recreation center I know have trainers available that can assist you. On my treatment list for osteoporosis, exercise takes the top three positions.

Now this does not even scratch the surface of all the different causes and influences for the development of osteoporosis but it does show you that osteoporosis is reversible. It is not just a lack of calcium and the suggestions I mentioned are easy and a good place to start. As always contact your medical physician before you start anything or stop into the Balance of Life Clinic and we can talk about what concerns you. Don’t just go get a bag of supplements or a jar of over the counter phytoestrogens. (These are hormones from plants and don’t need a prescription. Talk about buyer beware). Remember I’ve always said that anything in excess can be harmful. A smart health care consumer is informed and aware.

Clifford Sonnie, M.D., M.P.H. is the Medical Director at the Balance of Life Clinic.

The cold and the flu are both viruses. They both usually present as a respiratory illness. The difference is the severity and the speed of onset.  Treatment in many cases is the same but mom’s old saying of “feed a cold and starve a fever” is in some way correct too. More later.

As you can see the distinction is quite remarkable. Now here is the problem. I defy any physician to tell me that someone with a cold may not have had significant body aches or someone with the flu presented with a productive cough and a sore throat. That’s where the art of medicine comes in.

Now what to do about it? In my opinion there are two flavors. The first flavor is prevention. These are especially important during the colder months when we are confined indoors more. Wash your hands. God made sleeves to cough in. Clean communally used surfaces frequently. Get plenty of fluids (1/2 your body weight in ounces a day). Get enough rest. Use proven immune boosting supplements. These include Vitamin C (3 grams or more a day. Work up to that). Vitamin D (3000 to 5000i.u. a day). Omega 3 oils (1 to 3 grams a day). Lysine (1500mg a day). Zinc (20-40mg a day). Echinasea (I prefer the liquid but it tastes bad). Exercise (No not marathons. Just blow the stink off). Mental rest (Leave work at work. Smell the flowers). Lastly, so as to be complete there is the vaccine. Enough said.

The second flavor is treatment. Well that’s easy. Take everything you see above and increase it while you have the symptoms. Add to it my own favorite treatment, mom’s chicken soup (Think about it. It has fluids, salt replacement, calories and it tastes good). Treatment can also come from prescription medications such as Tamiflu etc. First there are time constraints as to its administration and second I don’t believe it really is that effective.

Now reread this short article and tell me that all of this is common sense. We don’t need billions spent on treatments that are ineffective and potentially dangerous.  I’ve told this story before. Nostradamus was best known for his “Quatrains”. But he was also a physician in the south of France during the time of the Bubonic Plague; also know as the Black Death. He insisted that the people in his area wash their hands and drink large amounts of Rose Hip Tea. What is in Rose Hip Tea? Vitamin C.

Ok I can’t help myself. One bit of political comment. Look at the back of the seasonal flu information sheet distributed by the CDC. It states that if you have a reaction to the seasonal flu vaccine there is a fund that exists to assist patients monetarily who had reactions to the vaccine. Now look at the back of the H1N1 vaccine sheet. It states that if you have a reaction to the H1N1 vaccine you can’t do squat. Let’s all thank the idiots in Congress for that one. Now would anyone buy a car if they knew that you could not sue the manufacturer if while driving the wheels fell off and you were injured?

No, I am not going to be arrogant enough to tell you what to do. I offer suggestions and opinions. And as, always with any treatment check with your family MD or DO or see me at my clinic.  Remember, the smart health care consumer is informed and aware.

Clifford Sonnie, M.D. can be found at the Balance of Life Clinic.

It’s funny. I read today about new discoveries in modern science and start to laugh because I know these are concepts that practitioners of alternative and preventive medicine touted decades ago. One of these is coffee.

Ok, I hear the uproar starting. Remember gang, everything in moderation. Anyway, there are good things and bad things about coffee. And now we even have “real” medicine agreeing. I’m sorry, but I watch these TV docs and I am amazed that people actually find them credible. Sorry, another discussion for another time. Probably best done over a cup of Joe.

Coffee is natural. It is a God given earth grown bean that has proven to be good for you. Again folks that moderation thing again!! Now for the latest “real” medicine research.

Coffee consumption has been linked with the prevention of liver cancer. In fact, in countries with a higher consumption of coffee, primary liver cancer is almost unheard of. In 30 years I’ve seen 2 cases of primary liver cancer. All the other liver cancers have been metastasizes. Namely the cancer started elsewhere and spread to the liver. In Japan where coffee intake is minimal, primary liver cancer is many times greater than that of the US. In fact the research showed that you don’t have to drink gallons of coffee to get this protection. One cup a day was enough. In fact one cup three of four times a week showed excellent protection as well.

Parkinson’s disease, dementia and Alzheimer’s disease may also be prevented with coffee. A study of 3,000 men showed that those men that didn’t drink coffee had a 5 time increased chance of developing Parkinson’s disease than men who drank a cup a day. The theory is that coffee indirectly stimulates the body’s production of dopamine, a neurotransmitter that is deficient in patients with Parkinsonism. Likewise recent studies from Harvard have demonstrated the benefit of coffee in the prevention in dementia and Alzheimer’s. I won’t go into the chemistry of coffee (YEAH!!). It’s on the web.

Ok, that’s the good. What about the bad and the ugly. Well, both can be attributed to types of coffee. First instant coffee is not coffee. It is swill, chock full of preservatives and extraction agents. Believe me when I say that manufacturers don’t just brew that perfect cup of coffee and freeze it magically into flavor crystals. There is more junk in there than most politicians’ speeches. Second coffee beans are incredibly bitter. Once roasted they taste better but the roasting does remove some of the benefits of the bean itself (remember pasteurization?). Brewing the bean in a coffee pot removes even more. Remember that the less heat used in cooking, the better. I like to “cold brew” my coffee. It takes a while for the bean to soak in the cold water but it is well worth it. It is incredibly strong too. Hey, I still will go to a coffee house for a hot cup too, as you will still get many of the benefits if you steam brew it. (Those studies I mentioned were done with steam brewed coffee.) Coffee is also acidic. For those with gastric issues, it may very well irritate them. Likewise, coffee is a stimulant (natural as it may be) and those people with blood pressure or irregular heart rates may be out of luck. Sorry, decaffeinated coffee is many times worse than instant coffee. Double the “junk” in instant and you will have the junk in decaffeinated. I’m not even going to get into flavored coffee, creamers, or sweeteners. All for another time.

Now I don’t know how many family physicians will advocate the starting or the continuation of coffee consumption. Run it by them. I will leave it to each of you to come to your own conclusion. I may even anger some who think I have abandoned the tenants of alternative and preventive medicine. As I have told patients in the past. If I would live to 95 without coffee or to 90 with coffee…..I won’t answer that as those who know me, know the answer. Regardless, check with your family MD or DO first. As always, the smart health care consumer is informed and aware.

Clifford Sonnie, M.D. is the Medical Director at the Balance of Life Clinic.