3 Tips To Keep Your Knees Healthy

by Debra Arko Novotny | Aug 6, 2019 | Acupuncture, Health, Health Coach

Yesterday I had three new patients all with knee pain. I think summer takes us outside more, don’t you? Whether it’s running around with the kids or going for a run, we do more outside when the weather is beautiful. So here are 3 tips to keep your knees healthy over the summer.

3 Tips To Keep Your Knees Healthy

How To Help Your Knees Stay Healthy

Improve leg muscle strength and flexibility.

These new patients had one thing in common. They all were stiff in their legs. When I examined them their backs as well were super tight. Whether you exercise at a gym, walk, or need to start, everyone needs to stretch 2-3 times daily. If your hamstrings, Quads, and back are tight it’s hard to keep your knees healthy. that’s where daily stretches come in.

Think back to when you were a child. You rolled around on the floor, darted over to what you want, and did all kinds of kid-inspired twists as you ate, watched TV or danced to the radio.

As we age, we forget to move. I sit on the floor with my legs out in front of me when I wake up. I do it before bed too. Using stairs, I stand on the bottom one with only my toes and flex my feet and ankles.

There are plenty of great books on how to improve your flexibility. In working with patients with the pain, we create a program which includes stretches for the busy person to do daily. Want to end knee pain, be active.

Investing In Your Body’s Health

Stand straight and wear good shoes.

I loved my old high heels, but they weren’t the best shoes for my feet, knees, or posture. Most of us have turned in our 6-inch heel for a flatter flattering look. Still, finding a good shoe is an investment. This is where posture comes in too.

Wearing a cheap of low-cost shoe may cause you to stand bent over. This overtime puts your knees into a position that wears on the joints as much as hard labor. Try to stand tall. Push your shoulders back and down. Then walk. If the shoe doesn’t feel comfortable, it’s the wrong one for you. To keep your knees healthy invest in great shoes.

Prevention Is Your Top Goal – Rehabilitation Is Your Optimal Answer To Knee Pain

3. Acupuncture for recovery and prevention.

Most people wait until their knees hurt before seeking any help with the pain. What if you decided to be proactive and get acupuncture regularly? What if you chose to take care of your body before it gives you trouble? Our knees are important for walking, running, even sitting. Prevention can keep your Knees healthy as you age, exercise or work.

Most of us do this with our mode of transportation. If you bike or own a car, you likely do regular check-up and tune-ups. It gets costly to have your car break down. There’s the cost when you have to pay for repairs or a new vehicle. Let’s not even mention the time off from work.

You have two options wait until you have knee pain or be proactive and get acupuncture to stay in optimal shape. These 3 tips to keep your knees healthy are all preventive. However, if your knee hurt then begin now to stop the pain with these tools.

Acupuncture Along With Anti-Inflammatory Commotion Salad A Perfect Mix For Pain Relief

by Debra Arko Novotny | Jul 18, 2019 | Acupuncture

Acupuncture and Food

It’s always fun to share my recipe ideas with my acupuncture patients. Food has a significant effect on our health. It can increase pain, and it can help pain. Food and acupuncture are connected.

Why?

You know the saying, ‘You are what you eat.’

If you’re in pain, for instance, or have digestive problems, inflammatory foods can cause more pain and swelling. As I share this recipe for Commotion Salad know that it is healthy and made fresh in your kitchen. It also works for those avoiding inflammatory ingredients.

It’s Paleo, Keto, and Whole30. Of course, you can leave out something if you’re particularly sensitive to it.

Commotion Salad And Acupuncture

I call this recipe Commotion Salad because it creates a commotion in your mouth as the flavor mingle. You’ll enjoy sweetness along with tartness and a myriad of tastes. Because inflammation can slow or even stall your healing it’s great to get acupuncture and know what food with help you have less pain, more balanced hormones, and better sleep. Many patients say our recipes also help with digestion problems! Acupuncture and food are related!

This is for two people.

Acupuncture Along With Anti-Inflammatory Commotion Salad A Perfect Mix For Pain Relief

Ingredients

3-6 cups of romaine lettuce, butter lettuce, spinach, and arugula.

A ¼ cup of diced mango

½ cup of sliced strawberries

1/3 cup of walnut, almond, or pecan slices. You choose!

A ½ cup of carrot. Prepared the way you like it.

4-5 slices [diced] of Italian Genova sausage. You can substitute other sliced meat too.

Olive Oil and balsamic vinegar

Directions

Place lettuce and carrot in a salad bowl.

Top with diced meat and nut slices on top.

Prepare fruit and store in a separate container until ready to eat.

Mix your oil and vinegar in a jar or container and store on the counter. You need a lid on your container.

Does Diet Influence Menopause Timing?

by Debra Arko Novotny | Jun 13, 2019 | Acupuncture, Functional Medicine, Nutrition

Food influences everything, not just our weight. Does diet influence menopause timing? It does, and you can be in control it. Not only when but the symptoms you struggle with or rather don’t experience.

Acupuncture For Menopause

As an acupuncturist, many people think all I do is put tiny sterile needles into people. Nothing is further from the truth. Chinese medical practitioners are often trained in whole body health. I bring into my Littleton practice functional approaches to health as well.

Food, for instance, is part of medicine like acupuncture. In my Littleton office, I often deal with the whole person, especially when it comes to hormones. Acupuncture is excellent at quick relief for hot flashes, weight gain, or night sweats. The cool thing though is when this stop altogether because of different food choices.

Does diet influence menopause timing? There’s no science I found saying it ‘affects’ the timing though this study at Harvard suggests it does. However, poor health can bring on the cessation of your mensural cycle in before 45 let’s say.

Acupuncture can help you jump start your cycle and keep it going by stimulating your body chemistry to balance stress, food, and hormones. Besides changing the diet can have health benefits that improve not only hormones but energy, happiness, while decreasing stress.

Acupuncture Is More Than The Needle

As an acupuncturist who is also training in ‘food’ and ‘diet’ from a functional, my goal is to help you sail through menopause at the right time.

Does diet influence menopause timing? The lack of a well-balanced diet is well studied, and too much fast food, sugar, dairy, or avoidance of protein from animals often are related to wellness.

Diet and Menopause Connect

Let’s state the obvious. Menopause isn’t something to be avoided. The timing of when it occurs should be around 49 to 52. When it occurs earlier, we have to ask does diet influence menopause timing in this person? It means doing a few tests to confirm the patient’s health. It then becomes a choice of how to deal with it through acupuncture, diet, and supplements.

Now the question.

Does Diet Influence Menopause Timing?

10 Foods That Can Help Fight Dementia

by Debra Arko Novotny | Feb 11, 2019 | Functional Medicine, Nutrition

Dementia is a concern for many people. As our population ages, we keep hearing that age-related memory disorders are destroying families. Today I want to share 10 foods to help you fight dementia.

Not only do children get stuck with caring for parents and making tough decisions they find themselves drained of energy. Because I care about this topic, I wanted to share my favorite 10 Foods that can help fight dementia.

Winning The War Against Dementia May Lay In What We Eat

These foods are highly researched by a group of Canadian researchers at Concordia University in Montreal along with Baycrest’s Rotman Research Institute.

These researchers are working together to form the Brain Health Food Guide. Their studies also focus on how the Mediterranean diet works to reduce the risk of Alzheimer’s by 35%.

10 Foods That Can Help Fight Dementia

So what are these 10 Foods that can help fight dementia? Here’s my list and how I include many of them daily.

Raw Leafy Green Vegetables
The darker, the better they say so use things like spinach, chard, and Kale. I mix in a blender or Vitamix 2-3 cups with water and frozen berries. These greens boost your vitamin k and increase the antioxidants for the brain. Personally, I think these are the best of the 10 foods that can help fight dementia.
Cruciferous vegetables
These are vegetables that are high in vitamin K and glucosinolates which have an antioxidant effect. They include broccoli, cauliflower, and brussels sprouts. Try to get three ½ cup servings weekly. We do our green shake at lunch and then for dinner enjoy these vegetables.

3. Blueberries and Blackberries
I keep reading studies on berries, and some are more pro-blueberry while a surprising number are now coming out that blackberries are even better for both the brain and the heart. Be careful not to overeat fruit. If you’re using them in smoothies, keep it at 1/3 cup daily or about ½ to 2/3 cup three times weekly. Of the 10 foods that can help fight dementia, it’s important to note that it’s not all fruit. It’s only these berries.

4. Beans
These make the international list but not my list. Why? Most people do not prepare them correctly. Be sure to soak your beans and lentils for 24-36 hours in water. Then you must cook them for about 2 hours. See my Bean Cookin 101

5. Nuts
I love nuts, and I bet you do too. They’re easy for a snack, and hey you can find them in just about every granola bar around. That’s the problem — too much of a good thing. Nuts can cause bloating and gas. They are high in fat and can increase weight gain. But they’re terrific for brain health. I use Almond milk in my Chai so I must count that as a nut serving.

If you’re going for a handful of nuts, walnuts are best for the brain and high in omega-3 fatty acid a brain-protective nutrient. I recommend supplementing too. Enjoy about ¼-1/2 cup of nuts daily. If you’re using nut milk or spreads, you should choose between what you want to enjoy that day.

6. Fish
I’m not a fish fan. Allergic to shell-fish it’s hard to ensure you’re getting sea-meat you can eat! Fish is good for you though. It’s full of iodine and iron. Some say the fatter, the better. Salmon and trout top the list though I go for Halibut, cod, and other fresh white fish to lower the mercury levels.

7. Whole Grains
This is one of the most confusing areas for many people. If you go to the local grocers and buy a loaf of fluffy whole wheat bread, it’s not whole wheat! You have to be picky with grains and often making your own is best. Grains include oats, brown rice, and yes wheat along with other grains. All of these should be fermented or sprouted before eating or cooking. All should be consumed This means that tasty morning oat and nut cereal will need to be fermented and then cooked. So much for a fast meal, you’re thinking. I have a quick article, Fermenting and Sprouting to help you love the morning meal once again.

8. Poultry
Did anyone say chicken? Americans have gone on a red-meat replacement craze. Chicken has become the meat of choice, and that’s good and not so good. Eat one serving a day because you need variety. So while we’re talking meat protein, vary it up each day. Make the total animal protein no more than six total grams. You need protein to keep your brain and mind functioning properly.

9. Dairy
Some Dairy is okay. Don’t buy into the lower fat varieties instead look for organic and grass-fed whole milk, yogurt, or cheese. No more than ½ of milk or yogurt and 1 oz of cheese daily. Also, you can try goat or sheep cheese. We’ve found some excellent ones at Whole Foods. Of the 10 foods that can help fight dementia, milk is not technically one as far as Paleo eating is concerned.

10. Olive Oil
I almost want to say use generously, but I know some might think I am saying to eat a Keto diet – do not go there! This is a healthy oil. Use it healthily. Replace other oils with it. Like all these foods it’s full of antioxidants and vitamins that protect and keep your brain healthy.

What You Eat Matters

Many people today are focused on how to eat better and are eating similar to this list. This is good news. It’s healthy for the heart and overall health too. Calories matter so be active and don’t overeat anything that includes everything here. I hope you are eating and enjoying my list of 10 foods that can help fight dementia. If not, maybe now is a good time to start even if you’re in your 20’s or 30’s.

References.

http://www.concordia.ca/research/perform.html

https://www.baycrest.org/research/rotman-research-institute/

https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20058062

Photos by BigStock and Jasmine Waheed, Sidney Pearce, Roberta Sorge on Unsplash

The Migraine Cure

by Debra Arko Novotny | Sep 21, 2018 | Functional Medicine, Nutrition

Let’s talk about pain. The kind that stops you right where you are because it’s a migraine. I had it. I hated it. It ruled my life. When I was a teen, it ruined dates. Later it made it impossible to be a good employee. Migraine relief can seem impossible but I have a solution

Constant Head Pain

The good news is I had to find something that stopped my constant head pain and that I controlled career-wise. I became an acupuncturist and Functional Medicine provider. Lucky me!

Really! Because my migraines went away. Not just mine but many of my patients. No, I’m not a miracle worker. I believe when you have a definite goal like enjoying life and getting rid of your head pain you really focus and manifest your desire.

Let The Universe Help Your Migraines

I just know that for me the Universe sent me beautiful patients to help and learn from. Each had a unique migraine pattern. Each got better. Most no longer have migraines like myself. I call it, The Migraine Cure.

No, it wasn’t acupuncture or herbs. It was many things. Remember the Universe? I’m not about to suggest to you ‘God’ did it.

Migraine Relief

I’m telling you that when you use something called Focused Intention along with natural medicine you get terrific results – that last. In the book, The Tools, the authors swear that their tools only work if you connect to what they call, Higher Forces.

Yep, that’s what I am telling you. It’s why people will come to me who’ve tried acupuncture for migraines and never got results. Some have done herbs, supplements, and exercise, changed their diets and the headaches persist.

Mine did too.

Headache Relief

In fact the first few months in practice I ‘absorbed’ every a migraine my patients I had. That was awful!

It trained me though that I was connected to something greater than myself and that while I have the ‘tools’ [acupuncture, functional medicine, herbs, therapies, etc.], it takes two. The patient and I working to connect through their pain. Sounds a little weird I know.

Let me make it simple. If you have migraines, you’ll need to get in tune with your body and the pain. My job is to tune in too. The Migraine Cure is unique to you and involves you understanding your body. This is easy, and we do it together. That’s what is the special sauce we do with painless acupuncture in my office

Photos from Big Stock or by Antonika Chanel on Unsplash