From the Desk of Dr. E. Lee Rice
Sleep More, Weigh Less
Sore After Exercise? Absolutely Not!
Deciphering Nutrition Labels
Faith and Medicine

Every month, we have the opportunity to bring our clients a little insight into the world of wellness.  This month, our staff of experts has compiled a fascinating intersection of health topics.  Dr. Naresh Rao discusses the scientific basis behind faith, and how belief can influence health.  Quan Campbell, our exercise physiologist, explains the process of muscle regeneration and soreness after exercise.  Sabrina Chyzyk, head of nutritional services, has created guidelines for quickly and easily understanding food labels.  We’re also honored to have one of California’s foremost sleep experts, Dr. Mindy Cetel, contributing a guest article on the surprising health benefits of a good night’s sleep. 

I’d also like to take this chance to introduce the newest member of our family at Lifewellness Institute, Shannon von Guenthner, M.S.  Shannon comes to us with an extensive background in personal training, fitness program development and performance psychology.  We are delighted to have her as part of our team.  We’re also proud to announce that Lifewellness Institute was recently featured in the American Medical News and M.D. News of San Diego. 

Your partner in wellness,

Lee Rice, DO

BACK TO TOP

Sleep More, Weigh Less
By Mindy Cetel, M.D.

Sleep may seem like a waste of time when there never seems to be enough hours in the day “to do it all.”  But, sleep loss is serious; mice deprived of sleep will die after about 14 days.

While evidence shows that sleep is vital to health, science continues to investigate why we need to sleep. 

Metabolism is a fascinating new frontier of active sleep research.  Healthy 20-year-olds who were restricted to 4 hours of sleep for each of 6 nights showed a reduced ability to metabolize sugar (termed insulin resistance).  Their insulin resistance went down to levels seen in people 60 years of age. 

Research suggests that a lack of sleep affects hormones that control appetite.  After a single night of sleep restriction, cravings for fat and simple carbohydrates (aka junk food) increased by 27%.  In a 2004 study of 12 men, researchers at the University of Chicago found that restricting sleep to 4 hours a night increased levels of ghrelin, a hormone that induces hunger, and decreased levels of leptin, a hormone that communicates satiety, or fullness, to the brain. 

In addition to quantity of sleep, the quality or continuity of sleep appears to be important as well.  Sleep apnea is a breathing disorder that can severely interrupt sleep.  Appetite-stimulating ghrelin levels were significantly increased in people with this condition.  After only two days of effective treatment for the apnea, ghrelin levels declined to nearly normal.

Large population studies support a strong link between sleep duration and health.  In the Nurses’ Health Study, researchers followed over 68,000 women asking them to fill out questionnaires about their sleep habits and report their weight every two years.  Comparing the women’s answers to their weight over time, the researchers found that women who slept less tended to gain more weight.  Over 16 years, women who regularly got five or less hours of sleep gained, on average, 1 kilogram, or about 2 pounds per year more than women getting at least 7 hours of sleep.  The sleep-restricted women were more likely to become obese.

Additional research has linked sleep deprivation to diabetes, cancer, and heart disease.  The Nurses’ Health Study followed women aged 45-65 without signs of cardiac disease for ten years.  A total of 934 fatal and nonfatal coronary events were documented.  After adjusting for various potential confounders, including body mass index, and smoking, the relative risks of cardiac disease for individuals reporting 5 or fewer, 6, and 7 hours of sleep were 1.45, 1.18, and 1.09, respectively.  In essence, a good night’s sleep reduced the risk of a cardiac event.  Conversely, exceptionally long sleep durations also appeared to convey increased risk, with the relative risk for individuals sleeping 9 or more hours a night at 1.38.

While individual sleep requirements may vary, generally 7 to 8 hours of sleep are considered optimum. 

Mindy Cetel, M.D. is board-certified in neurology and sleep medicine.  She is the medical director of Pacific Sleep Services in Oceanside and has proved herself to be an invaluable resource to the Lifewellness Institute.  Her specialties include insomnia, narcolepsy, hypersolmnolence, sleep apnea and restless leg syndrome.  To request a CD of Dr. Cetel’s lecture “Proven Methods for Successful Sleep,” contact info@mylwi.com or call 619.398.2960.  To learn more about Dr. Cetel’s practice, visit www.pacificsleepmedicine.com.

BACK TO TOP

We all know the scenario: We go out and do something that we haven’t done in a while, running or cycling perhaps, and we get so excited we push ourselves past our limits.  But 1 to 2 days later our muscles are in agony.  The workout is supposed to be good for us, so why does it feel so bad?

To understand this subject, we first need to understand what happens inside the muscles after a workout.  Workouts, even the typical workout, create microscopic tears in the muscles.  The
body repairs these tears naturally through the process of inflammation.  There are three steps to inflammation: blood accumulates around the tears; white blood cells migrate to the area to ‘clean up’ the damage; then tissue regeneration occurs. 

When workouts are increased gradually over time, the repair process actually makes muscles stronger, bigger and more resistant to damage in the future.  But when workload is increased suddenly and the body completes tasks to which it is not accustomed, there is a price to pay.  To deal with extensive muscle damage, white blood cells release cell-damaging free radials to assist in repairs.  These free radicals are a significant cause for soreness the day after a workout (DOMS – Delayed Onset Muscle Soreness).  Inflammation and free radical production are a natural response of the body to limit movement and promote tissue regeneration in the stressed areas.  Frequent overexertion that results in soreness can increase the risk of injury and decrease the speed of recovery. 

So while getting in that GREAT workout is wonderful, the key is to increase your workload gradually.  Use the 10% rule: try not to increase your time and/or distance by more than 10% from your previous workout.  Be patient with your body.  You’ll be running marathons in no time!

BACK TO TOP

Food label reading can seem overwhelming, but don’t let that stand in your way.  Learning to read and comprehend food labels can help you make better, healthier food choices every day.  When you understand nutritional facts, you can make informed decisions and learn to trade-off foods (for example, if you want one high fat snack today, then you can find other foods with less fat).  Just remember that when it comes to nutrition, ignorance is not bliss – it’s fat.

Let’s break it all down……

Serving Size = amount for one serving

Number of servings = how many single servings are in the entire container

For example, according to the label on the left, if you eat the amount listed for one serving (1/2 cup), then you are taking in 90 calories, 3 grams of fat, 300 mg of sodium, etc.  If you double your intake, then you would double all of the numbers.

Here are some general guidelines when reading the labels:

• Try to choose foods which contain 5% or less of the Daily Value (DV) for:  Fat, Saturated Fat, Cholesterol and Sodium. 

• Limit your total fat to < 3 grams of fat per 100 calories with < 1 gram of saturated fat and 0 grams of trans fat.

• Try to choose foods which contain at least 10% (20% is better) of the Daily Value (DV) for:  Dietary Fiber, Vitamin A, Vitamin C, Calcium and Zinc.

So when you reach for that ice cream treat, find a product that provides 20% of your calcium for the day.  This won’t replace a low fat yogurt or glass of milk; but at least you’re getting some positive nutritional benefit from a “splurge” food.

Remember, the ingredient list tells us what is in the product in descending order by weight.  Therefore, those in the largest amounts are listed first. Try to choose products which do not contain sugar or any type of sugar (sucrose, honey, high fructose corn syrup, cane juice, etc.) as one of the top 3 ingredients and avoid all partially hydrogenated oils.

Using these quick tips will hopefully save you time at the grocery store and discouragement when you step on the scale.

BACK TO TOP

Faith and Medicine

By Naresh C. Rao, DO

The term “placebo” (Latin for “I will please”) originally referred to strangers who pretended knowledge of the deceased to enjoy the food and festivities of a funeral.  Today, it refers to inert medicines given to patients who believe they are receiving an active drug.  Interestingly, more than one third of all patients achieve positive results by taking placebos, particularly when treating neurological disorders such as pain and depression.  But researchers have yet to unravel the mystery of why these “sugar pills” seem to have such positive effects.  The deciding factor seems to be belief.  A patient who has faith that treatment will improve symptoms seems to be more likely to respond to treatment. 

Dr. J. Zink, nationally recognized family therapist and lecturer, says that faith is a powerful form of medicine: “As can be clearly demonstrated by the political situation in the world today, human belief is an incredibly powerful force.  That’s what the placebo is: ‘I believe this pill is going to work.’”

Placebos have been used to explain the efficacy of numerous alternative and complimentary therapies, such as prayer, supplements, traditional Chinese herbs, meditation, yoga and acupressure.  The expectation of the patient that such treatments will work plays a significant role in the relief of symptoms.  However, research has yet to determine what percentage of the positive results is faith in the treatment and what percentage is due to the intrinsic properties of the treatment.  One thing is certain - these treatment options are becoming more and more popular.  In telephone interviews with more than 1500 adults in 1990, one in three respondents had used an unconventional therapy to treat symptoms within the last year.

Placebos have a very real, measurable effect.  A brain imaging study found that persons suffering from depression displayed changes in the cerebral blood flow when they were given placebos, very similar to those individuals who were given veritable antidepressants.  Similarly, studies conducted at the University of Michigan showed that when a patient believes he is taking a pain killer and is given a placebo, the brain releases neurochemicals called endogenous opiates that result in pain relief. 

“The mind has the psychophysical ability to relieve pain,” explains Neurologist Dr. Charles Jablecki, a recognized authority in the field of nerve damage and pain management, “If we could understand this psychophysical mechanism better, we could unlock the door to more effective homeopathic therapies for pain.”

However, the power of the mind works both ways; a patient who believes a treatment will be harmful may suffer ill effects even when there is no pharmacological explanation.  This is known as the nocebo response (Latin for “I will harm”).

A positive physician-patient relationship can enhance the efficacy of a placebo.  The trust and belief a patient has in his doctor will increase his receptivity to treatment options.  Some theorize that the Placebo Effect is the result of the therapeutic effect of physicians who can encourage and motivate a patient to heal.  Just another good reason why it’s important to find a doctor you trust. 

BACK TO TOP