Currently Viewing Posts Tagged integrative medicine

How to Get a Good Night’s Sleep

 Are you suffering from insomnia?  It is one of the most common complaints I hear from patients.

 If you are not getting a good night’s sleep, and by that I mean 7-8 hours, it can contribute to: 

  • Fatigue
  • Brain fog
  • ADD
  • Trouble making decisions
  • Poor Memory
  • Depression
  • Irritability 
  • Immune System Weakness
  • Increased risk for Heart disease, Diabetes,  Cancer and Alzheimer’s
  • Accelerated Aging
  • Weight Gain

So how do you get that minimum of 7-8 hours of sleep that you desperately need?

 1.  Set up a bedtime routine.  Go to bed each night ideally by 10 PM, or at the very latest by 11. You can feel so much more refreshed sleeping from 11 PM–6 AM than from 1 AM-8 AM.  Wake up at the same time each morning.  If you sleep in on the weekends, you may find it much harder to fall asleep early on Sunday night again. 

 2.  Get outside each day for some fresh air and sunshine. Even if it’s just for a 15 minute walk at lunchtime. 

 3.  Avoid using electronics one hour before bedtime. That includes computers, cell phones,  tablets and  TV.  It is just too stimulating for your brain.  You should use this time to relax, stretch, write in your journal, or plan your next day.  Certainly avoid watching the nightly news before bed! 

4.  Have your last meal at least  3 hours before bedtime.  However, if you tend to have low blood sugar and you wake up each night at 3 AM, then you can  have a light protein snack such as a handful of raw nuts about 30 minutes before bed. 

5.  Drink most of your water earlier in the day so that you can avoid minimize water intake in the evening.   This way you can prevent  having to wake up in the middle of the night to go to the bathroom.  

6.  Magnesium works great for helping you relax and sleep better through the night. I usually recommend taking 2 Magnesium Glycinate/Malate capsules 30 -60 minutes before bed.  

7.  If you suffer from pain, muscle tension or headaches, this can certainly keep you from sleeping well.  

One patient that comes to mind is a 40 year-old woman who had constant fatigue, inability to lose weight, migraine headaches, neck pain, jaw/TMJ pain, depression, anxiety, poor memory and concentration,  dark circles under her eyes, digestive problems, and you guessed it…insomnia.  Besides doing lab testing and putting her on a comprehensive nutrition program, I started treating her with gentle chiropractic adjustments, laser therapy and myofascial release.  Within one month her neck pain, jaw pain and migraines cleared up and she was sleeping through the night  for the first time in years!

So use these tips to help you get a good night’s sleep, and If you need assistance with this, email us at info@nmcwellness.com  or call us at 561-627-5800.  We would love to help. 

Yours for Optimal Health,

Dr. Tom Rofrano

Yeast Overgrowth & Sensitivity – Candida Solutions

Can you believe this is typical of the type of patient we see in our clinic?  A 38-year-old woman came in complaining of fatigue, abdominal pain,  bloating, gas, belching, indigestion, constipation, diarrhea, nausea, eczema on most of body,  irritability, mood swings, PMS, headaches, dizziness, itchy eyes, dry skin and hair, easy bruising, chest pain, hyperactivity, sinus congestion, rashes, itching, food allergies, hair loss, frequent urination, recurring yeast infections, sugar, bread and alcohol cravings, insomnia and brain fog.

After seeing many doctors over 10-15 years, she had urged her allergist to test her for Celiac disease and sure enough, it was positive. She temporarily felt a little better on a gluten-free diet, but she still had all those symptoms.

What is going on here?  I thought gluten-free was supposed to cure everything!

Well it turns out that you can have sensitivities or allergies to many different foods and one of the most common is yeast.

Most every new patient that comes in with a multitude of chronic symptoms not only tests positive for a gluten or wheat sensitivity but also has a food sensitivity to Brewer’s and/or Baker’s yeast.

Related to this is a condition called yeast overgrowth or Candida in the body.  It is normal to have a certain level of yeast in our bodies and Candida Albicans is the most common type of yeast or fungus.

But when it gets out of balance and yeast overgrowth occurs, that’s when it can cause problems.

Yeast overgrowth is usually caused by medications such as antibiotics, prednisone, birth-control pills or antacids.

Just some of the symptoms of yeast overgrowth or sensitivity include:

  • abdominal pain, gas and bloating
  • diarrhea or constipation
  • IBS, Crohn’s and Colitis
  • fatigue
  • headaches
  • dizziness
  • sinus congestion
  • chronic cough
  • acne
  • numbness and tingling
  • brain fog- poor memory and concentration
  • fungal infection on nails
  • white film or spots on throat or tongue
  • irritability
  • mood swings
  • anxiety and/or depression
  • muscle or joint aches
  • eczema, psoriasis  and skin rashes
  • itchy eyes, ears or skin
  • difficulty losing weight
  • food sensitivities
  • sensitivities to perfumes, fragrances and chemicals
  • allergies
  • autoimmune conditions
  • sugar, alcohol or bread cravings
  • vaginal yeast infections
  • PMS
  • frequent urinary tract infections

How do you determine if you have yeast overgrowth or sensitivity?
The first and most important thing we do is a thorough history and evaluation. There are also different lab tests that can be performed to identify if yeast is part of the problem.

And usually this is just one important piece of the puzzle.  There are other factors involved also.

So what’s the solution?  Although it is much more detailed than this, here is a summary:

1.  Diet:
a.  Avoid sugar, grains and starches. That includes bread, pasta, crackers, cookies, cake; and yes, even gluten-free ones.
b.  Avoid yeast containing foods such as beer and wine, vinegar, soy sauce, aged cheeses.
c.  Eat plenty of non-starchy vegetables
d.  Eat a moderate amount of proteins such as wild fish, beef, chicken, turkey, and lamb.
d.  Consume an abundance of healthy fats such as olive oil, coconut oil, avocado and clarified butter.

2.  Nutritional supplements with herbs that have antifungal properties can be very effective. One of the products I have found most effective is called Yeast Defeat.  Sometimes antifungal medications are needed.

3. Take Probiotics for digestive and immune support.  I’ve used many different brands over the years with thousands of patients.  I finally found one that has provided the best results, which is called ProbioSupreme.

By the way, about the patient above who was feeling terrible? After placing her on what I call The FreeDiet™ and some nutritional supplements to enhance healing, she did get better.

Yes, all of her symptoms cleared up and she was feeling good for the first time in many years!  If you want to see her video, click here.

So remember, gluten-free can be part of the solution, but it is not the answer to everything. There can be many other factors involved, and yeast overgrowth/sensitivity is just one of them

If you want to Transform Your Health and Feel Good Again, feel free to contact us at info@nmcwellness.com  or call 561-627-5800.  We would love to help.

Yours for Optimal Health,

Dr. Tom Rofrano

PS. Look for more on The FreeDiet™ in future blogposts.

Magnesium for Maximum Relaxation & Health

Did you know that for stress relief and relaxation, taking Magnesium may be one of the best things you can do for yourself?  And it can go a long way in improving your energy.

It’s no wonder so many are suffering from some of the symptoms of magnesium deficiency including:

  • Headaches / Migraines
  • Fatigue and Weakness
  • Anxiety and Depression
  • Lack of Focus and Concentration
  • Irritability
  • Insomnia
  • Numbness and Tingling
  • Muscle Cramps
  • Restless Legs
  • Menstrual Cramps
  • Nausea and Vomiting
  • Constipation

Magnesium deficiency is also associated with the following conditions:

  • ADHD
  • Asthma
  • Osteoporosis
  • Hypertension
  • Kidney stones
  • Seizures
  • Type 2 Diabetes
  • Metabolic Syndrome
  • Atherosclerosis
  • Sudden cardiac death
  • Fibromyalgia
  • Tinnitus
  • Preeclampsia
  • PMS
  • Obesity

Magnesium is the second most abundant mineral in the body, is critical for energy metabolism and protein synthesis, and is involved in over 300 enzymatic reactions in the body.

Yet, it has been reported that over 50% of Americans consume too little magnesium.  So why are so many of us deficient in this important mineral?

First, most people don’t consume enough high magnesium foods, which include almonds, cashews, avocados, spinach and quinoa.

Second, most multivitamins contain very little magnesium.

Third, stress depletes magnesium.  And we lose this mineral with sweating.

Fourth, malabsorption can result from conditions like gluten sensitivity, celiac disease, IBS, and leaky gut.

Fifth, many medications cause magnesium deficiency including birth control pills, PPI drugs like Nexium and Prilosec, certain antibiotics, and diuretics.

And sixth, taking calcium supplements can cause magnesium depletion.

I often see older women coming in as patients, taking 1000 mg calcium for their bones with very little to no magnesium.  They usually have aches and pains and many of the above symptoms.

Remember, calcium is important for muscle contraction and magnesium is vital for muscle relaxation. So it is important to not get out of balance by taking too much calcium in relation to magnesium.

How much magnesium do you need?  The recommended daily intake for adults is approximately 400 mg, but I have seen where some people need as much as 1000 mg per day or more.

How do you know if you’re low in magnesium? Well besides looking at your symptoms and taking a thorough health history, I often order a lab test called Red Blood Cell Magnesium that can evaluate your magnesium status.

The simplest and most effective solution to replenish your magnesium levels is to take a magnesium supplement.

I have the best form is Magnesium Malate which is highly absorbable, and the malate is especially helpful for fatigue and muscle tension.

If someone has constipation, then I usually recommend Magnesium Citrate as it not only has good absorption, it also has a laxative effect.

I would avoid magnesium oxide.  Although it is very cheap, it appears to have an absorption rate of only about 4%.

So remember Magnesium, this important relaxation mineral for helping to improve your energy, health and life.

For any questions, or if  you or a family member has any of the above symptoms and would like to have your Magnesium level checked, email us at info@nmcwellness.com  or call us  at 561-627-5800.  We would be happy to help.

Yours for Optimal Health,

Dr. Tom Rofrano

P.S.  We have both of the above highly absorbable Magnesium supplements to choose from.  Click here to take a look!

 

Natural Immune & Stress Support for FLU Season

Did you ever wonder why the FLU season peaks right after the holidays?

FL

There are reasons for this and it all comes down to the health of your immune system.

So what could possibly weaken your immune system over the holidays?

Well a simple acronym I came up with for the word FLU can give you some answers:

F  stands for Food
L  stands for Late nights
U  stands for Unlimited stress

F  for the immune stress from unhealthy Food.  Yes, all of the Holiday food habits that can stress your body and immune system.

It starts with Halloween and all the sugary, chemical-laden treats that many kids (and adults) overindulge in. That’s just the warm-up though for the peak holiday/flu season.

Thanksgiving is all about the food!  Most everyone is stuffing themselves beyond capacity, including countless desserts, and maybe drinking too much alcohol.  One year, between what my wife Dawn baked and our guests brought, we had 12 different desserts on our table!  And that was on top of a huge Thanksgiving meal.

This is followed by Christmas and the winter Holidays- more food, more sweets, and maybe a lot more alcohol; things that your body just isn’t used to.  And yes, sorry to say, sugar can absolutely weaken your immune system.

L for the Late nights.
So many things to do, staying out late, kids are out of school staying up way past bedtime. Usually past midnight on Christmas Eve and New Year’s eve (which just happens to be the very peak of the FLU season).  Just because you sleep till noon doesn’t make up for going to bed late. Think about how exhausted you feel when you get up a couple of hours later than you usually do.  Truth is, lack of sleep can weaken your immune system, making you more likely to get sick when exposed to a virus.

U for Unlimited stress.
On top of your already bursting at the seams schedule, you have presents to buy, more presents to buy, and last-minute presents to buy.

Many are shopping all night on Black Friday. Presents to wrap past midnight, holiday cookies to bake (and eat) and the kids are home from school.  Travel, dealing with extended family, ex’s and the in-laws. It’s all crazy!

So to put it all together, getting sick is all about stress depleting your immune system.

Stress from too much sugar, maybe alcohol, and food you’re not used to eating.
Too little sleep or even changing your sleep schedule is a source of tremendous stress and burnout.
And the emotional stress from having so much more to do on top of an already crammed schedule with no time to relax.

Add this all up and it’s a recipe for disaster.

After all this, I bet you just want to take a break, relax and do nothing.
Well as I was writing this it came to me what the FLU stands for if you actually come down with it.

F = Forget everything
L = Lay down
U = Unlimited rest

Finally, this is exactly what you needed after all those weeks of craziness. You get to lay in bed for days, with nothing to do but rest. But the problem is you are miserable- fever, aches and pains, headache, congestion, sore throat, cough, vomiting, diarrhea,  and/or fatigue.   If you’re lucky, maybe you just catch a cold.  In any case, not exactly the “vacation” you were looking for.

There is a better way to prevent this:

F for Healthy Foods. Yes, you can have the sweets and go a little overboard but keep it reasonable and eat plenty of healthy foods as your foundation.

L for Lighten up your schedule and set boundaries. Go to bed at a reasonable hour, ideally by 10 PM, and certainly before 11.  Remember, you can accomplish a lot more by getting up early than staying up late.

U for Unwind.  Of course, you have a lot more to do but set priorities.  Take a day and relax at the beach, make sure you are sticking to your exercise program, go for a walk outside and get some fresh air and sunshine.  Maybe you can actually have some quality time and fun with the kids or your significant other.  Holidays do not have to mean “Hell-idays”.

For extra help in keeping your immune system healthy, the following supplements have helped many of my patients over the years:

    1. Immune Support formula is an herbal remedy that has saved me many times at the first sign of a cold or feeling sick.  From my experience, it often prevents anything from taking hold and if you do get sick, I’ve seen many times where it shortens the duration of symptoms dramatically.
    2. Vitamin D  offers immune support with studies to back its cold and flu prevention powers.  I generally recommend 2000 iu/day for kids and 5000 iu/day for adults.  Of course, your specific requirements depend on your blood levels, which we can also check if needed.
    3. ProbioSupreme 100 is a powerful probiotic.  This is for both digestive health and immune support, since over 70% of the immune system is located in your gut.

So remember, stay on the correct path by eating healthy foods, going to bed early and keeping your schedule in check.

Also, use the above supplements for you and your family, and you may be surprised at how healthy you are this flu season.

Yours for Vibrant Health,

Dr. Tom Rofrano

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    Content on this website is based upon the opinions of Thomas Rofrano, D.C. and is not considered medical advice. It is designed to be a sharing of knowledge and information from the research and experience of Dr. Rofrano and his community. Dr. Rofrano encourages you to make your health care decisions based upon your research and in partnership with a qualified health care professional. Dr. Rofrano is a chiropractic physician and offers physical and nutritional support and guidance to those seeking alternative or complementary care to traditional medicine. His care is not meant to replace that from your primary doctor and specialists but rather to help you on your path to achieving life-long vibrant health.

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