Silencing the Stress

Lord, help us.  With the election, the economy, the business, the finances, the job, the world turmoil, and the senseless violence that permeates our culture, we are in need of some nurturing.  It seems the normal holiday stress pales in comparison to the struggles and the losses so many have to endure.  Just how are we to cope with the physical and mental stressors that we are so beset with?  How can we process the grief that comes with loss of those so precious?

The Stress Response

The acute stress of trauma, be it a threat, or sudden loss, causes a tremendous surge of the “fight or flight” hormone called adrenalin and following that is the stress hormone called cortisol.  Cortisol, made by the adrenal gland, is a good hormone in that it helps us carry the body through times of stress, such as infection or physical trauma.  It maintains blood sugar and blood pressure and helps squelch acute inflammation.  The effects of cortisol are life saving, but sometimes the stressor is so strong that it messes up the body’s ability to mobilize cortisol in a normal and healthy manner.  This is often the case in people that have been diagnosed with post-traumatic stress disorder or PTSD.

Chronic stress, such as that which comes with the day in and day out of our hectic lifestyles, can put the adrenal response on “simmer” and lead to a continuing low level alert.  Persistently elevated cortisol levels will causes breakdown of healthy muscle and bone while promoting high blood sugar and fat gain around the midsection, and will change brain chemistry leaving us feeling irritated, depressed and fatigued.  Furthermore, cortisol can wreak havoc throughout the body and is linked to most of the diseases we are dying from, including cancer, heart disease and diabetes.

Clearly cortisol is a bad thing if it is called into action all the time.  And to make matters worse, this long-term stimulation of the adrenal gland can also cause it to burn out and lead to adrenal fatigue, which is chronic fatigue combined with an impaired ability to respond to normal stressors. 

Grieving

With loss and grieving there is no way to avoid the stress response, only work through it, which may take months or years.  For many, the stress is so great that it will leave a footprint forever upon the body and soul.  Anyone losing a dear friend or family member knows the deep inescapable grief that takes hold.  How we ever manage to get through these times is a testament to our strength, our spirit and our faith. 

The universal stages of mourning are experienced by all and were first described by Elisabeth Kubler-Ross in her 1969 book “On Death and Dying.”  Denial is the first reaction to overwhelming emotional shock of loss and it carries us through the first wave of grief.  As denial wears off and reality sets in, anger arises, from deep inside where the emotional core of hurt resides.  

The third stage is a reaction to the need to regain control in the face of helplessness and vulnerability.  Called bargaining, this is our attempt to postpone the inevitable reality of loss.  “What if” or “what could I have done” thoughts intermingle with pleas of “if only I could undo what has been done”.

Depression is the stage of sadness and regret.  Reassurance from those close can be critical for healing.  A quiet internal struggle must take place in which one begins to say goodbye to a loved one.  This leads to the final stage of grieving, acceptance. 

When working with patients going through the grieving process I always imagine it like being in a fog.  Initially there is no light, only a thick fog of sadness.  As time processes the emotions, the fog lifts a bit, letting in some normal light.  Eventually the fog clears enough for them to move forward in their “normal” life, but the fog often always present.  At best, they are able to move around the fog and find meaning in life.

Not everyone goes through all the stages of grieving, or in the exact order, and not everyone reaches the final stage of acceptance.  There is no time-line for the grieving process.  But throughout each stage, a common thread of hope appears.  As long as there is life, there is hope, and as long as there is hope, there is life.

Stress Remedy

So we come equipped with this marvelous emergency stress response system that allows us to fight for our life or run for our life - this innate hormone system gave primitive-man the energy to “fight the saber-toothed tiger”.  In today’s complex world it seems we are always “fighting imaginary tigers” or “running from imaginary bears”.

For many of us, the best stress remedy is to simply divert our attention from a constant stream of worry to a more positive place.  This might mean simply turning off the TV or the Internet and going for a walk.  Taking 2 minutes to sit quietly and do some deep breathing is a powerful cortisol lowering technique.  Meditation, prayer, yoga, tai chi, exercise, hobbies, supportive relationships, all help lower cortisol.  Focused activity is proven to lower cortisol and the stress response - so focus.

Seeking help with grieving is good for most people, although the process is different for everyone and some need more introspective and quiet “alone time”.  As friends and family of one who is grieving we need simply remind our loved one that we are there, with reassurance, or just a hug.  For those experiencing the loss, reach out to those friends and family and let them share a tiny bit of the burden with you.  Professional counseling is something I’ve found helpful for many patients as well as myself during times of stress or loss.

Things such as poor diet, lack of good sleep, chronic infections, allergies and toxic chemical exposures are other things that will trigger the stress response and eventually push the adrenal gland into fatigue.  Address the issues you have control over.  Nourish the body with healthy food so that it will be strong.  Rest the body with plenty of good sleep so that it may heal and be resilient.  Deal with stress or grief “head on” but then let it go for a bit and refresh the mind and the spirit.  If you feel like stress is taking control then focus on the tools at hand to manage stress.  Get medical help if the stressors seem to be beyond your control.

During what should be a festive holiday season, remember those who are grieving.  I pray for a “silent night” for them.  Put aside petty concerns and focus on blessings.  Don’t let stressors win – don’t let them keep you from enjoying the beauty that surrounds.  Hold your loved ones close, savor the friendships and the times that nurture, and remember the important things in life aren’t things...

FREE Seminars

“HCG Weight Loss”

Wednesday, January 16^th, 6pm at the IMC

“Low Thyroid:  Misunderstood, Misdiagnosed, Missed”

Monday, January 21^st, 6pm at the IMC

RSVP at 245-6911

Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement for men and women, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com).  Call 245-6911 for an appointment or more information.

My Christmas Music Perscription

  If laughter is the best medicine, then I’d like to think music is a close second.  Not having the opportunity to study music as a child, I discovered around the age of 18 that I actually play music by ear, which is a blessing and a curse.  I must confess that my love for music, specifically playing the piano, borders on problematic.  Most days if I’m running behind I can blame it on the irresistible gravitational pull of that glorious black and white keyed beast that lives in our living room.  When the evening workout is skipped, again the piano is impugned.  If the jazz bars would have me and I could pay the bills, I’m afraid medicine might become my hobby.

Listening to music is equally appealing.  Mozart helps the infant brain grow and the college student score higher in math.  Whether it’s Beatles or Stones, Rock or Country, Jazz or Classical, music can lift the spirit, infuse the soul and send us flying.  Have you ever seen someone singing in the car, smiling, oblivious to the hubbub around them?  Or, how about after your first breakup, when somehow every song on the radio seemed perplexingly written just for you. 

The Christmas season brings with it some of our favorite music, and to my wife’s delight, my children and I start practicing around September.  Not that we need the practice, but it’s a good excuse to cover up our sentiment.  The classics, so jazzy and light, so uplifting and spiritual – aaah, there’s a reason they are classics.  Being a music buff, I’d like to share some little known history of a few Holiday favorites.

Austrian Catholic priest Joseph Mohr penned one of the most beloved and well-known songs, ‘Silent Night’, in 1818.  The church pipe organ had broken and Franz Gruber hastily composed the music for a tenor, a bass and two guitars.  That same night it was heard for the first time at Midnight Mass.  The song quickly became a favorite around Austria, then the world, and it was the 1850s before the anonymous composers knew of its success.

“Gloria in Excelsis Deo” was called from peak to peak on Christmas Eve by shepherds in the south of France, announcing the birth of Christ.  The song, “Angels We Have Heard on High” was first published in a carol collection that dates 1855.

“Joy to the World”, penned in 1719 by English hymnist and cleric Isaac Watts was based on Psalm 98 in the Old Testament.  The “Carol of the Bells” was originally a Ukrainian folk song intended to be sung a-capella, celebrating the joyous bounty of the season. 

           

“Adeste Fideles” was written in France around 1750 by British exile John Francis Wade, and a century later British clergyman Frederick Oakeley turned out the English version, “O Come, All Ye Faithful”.  He translated the song because he felt if congregations had good literary texts to sing, they would sing well.

Modern day composers, such as Johny Marks who wrote “Rockin’ Around the Christmas Tree”, “A Holly Jolly Christmas” and “Rudolph the Red-Nosed Reindeer”, provided the songs for legendary singers like Nat King Cole and Bing Crosby, who made the Christmas songs into classics.  Judy Garland made “Have Yourself a Merry Little Christmas” famous in the 1944 film Meet Me in St Louis.  Gene Autry wrote “Here Comes Santa Claus” and his singing made “Frosty the Snowman” a huge hit in 1951. 

           

Even the great geniuses of American musical theater, Rodgers and Hammerstein, gave us some great Christmas tunes with “My Favorite Things”, from the 1959 Sound of Music.  In the stage version, Maria sings a duet with her Mother Superior in the covenant, listing the many things in her life she could not give up as a nun – whiskers on kittens, brown paper packages tied up with string….

           

When it comes to Christmas recordings, here are some of our family favorites:  A Very Special Acoustic Christmas by assorted artists, My Kind of Christmas by Christina Aguliera, Go Tell it on the Mountain by The Blind Boys of Alabama, When My Heart Finds Christmas by Harry Connick, Jr, Yule B’ Swingin’ by assorted artists, and of course the timeless classic of all classics, The Christmas Song by Nat King Cole.

           

George Frideric Handel composed the oratorio, “Messiah” in 1741, and the “Hallelujah” chorus is perhaps one of the most celebrated works of the Christmas season.  There is a story told about this chorus... that Handel's assistant walked in to Handel's room after shouting to him for several minutes with no response.  The assistant reportedly found him in tears, and when asked what was wrong, Handel held up the score to this movement and said, "I thought I saw the face of God."

           

My prescription for the holiday season is to ‘eat, drink, and be merry’ – eat rich but healthy, drink in moderation, and merrily enjoy the simple beauty of the songs that celebrate the reason for the season.

FREE Seminars

“HCG Weight Loss”

Wednesday, January 16^th, 6pm at the IMC

“Low Thyroid:  Misunderstood, Misdiagnosed, Missed”

Monday, January 21^st, 6pm at the IMC

RSVP at 245-6911

Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement for men and women, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com).  Call 245-6911 for an appointment or more information.

Making Great Health a Habit

                                                                                 Are we indeed “creatures of habit” and if so is that a bad thing?  Habits rule our behavior as much as choice, yet free will and making the right choices creates good habits. The biggest challenge for all of us in pursuit of great health lies in making choices that lead to healthy habits.  Or put another way, doing the simple things every day that add up over time to promote health.

In guiding patients to great health I encourage them to consider the “keys” for great health.  The keys include attitude, diet, exercise, sleep, stress management, digestive health, detoxification, supplements and hormone balance.  The first 5 keys are primarily up to the patient to implement and as such rely on consistent efforts.  Just how can we build those great health habits?

Health, like so many things, does not rely on a secret key that suddenly unlocks the pathway to success.  We can’t have instant success, instant loyalty or trust, instant weight loss, or instant health.  Success starts with a desire, a vision, and a plan.  Success happens due to effort and perseverance.  Success is achieved with everyday decisions that will compound over time to produce results. 

Attitude means making the easy decisions every day that add up to great health.  It is just as easy not to do the right thing, as it is to do the right thing.  Eating that greasy cheeseburger and fries with a super-size soda is an easy choice – one that is not likely to kill you today, but compounded over time it will.  Just as easy is to eat something healthy.  Skipping exercise, again, is easy.  So is making the choice to exercise.  Great health starts with having the right attitude, determined to make the right choices – without the right attitude then you may as well stop reading now.

So we make the decision to have the right attitude... now to make the right choices and that’s where habits come in.  And here is where is gets hard.  Often great habits involve making changes and change brings stress to our brain.  We don’t do so well with change.  One problem is we try to change too much too fast or change is so overwhelming we can’t imagine how to make it happen.

“The journey of a thousand miles begins with the first step”, wrote Chinese Taoist philosopher and founder of Taoism over 2000 years ago in his book "Tao Te Ching" or "The Book of the Way".  And so it is with change – what seems impossible is usually possible but one has to start somewhere. 

Many years ago as a house painter I encountered what I called the “overwhelming paralysis” of wondering where to start and how in the world I was going to finish painting some giant house all by myself.  I quickly learned to quit thinking and start painting.  Just pick a corner, preferably in the shade, focus on a small area, and start.  A week later it was done.  After a while what once seemed overwhelming was routine.  It was a habit.

Same thing happened the first week of medical school – overwhelming paralysis.  How in the world could any human being ever get through all the material we were expected to read, never-mind remember it well enough to pass a test!  I quickly reminded myself that many before me had managed to pull it off so I had faith I would be able to “get ‘er done” and just started reading.  That started the habit of getting up at 5am to study – still do, 7 days a week, and most of my columns are written early in the morning.  Old habit.

Tips for developing great habits

Kaizen is a Japanese term that means “improvement” or “change for the better”.  It is a process that is embedded into the culture and leads to changes in everything from healthcare to industry.  A continuous process of analyzing, rethinking, and making changes that lead to improvements in health or improvements in production.  The key is that Kaizen emphasizes small but continuous changes.  Again... SMALL changes.

Robert Maurer, PhD and author of “One Small Step Can Change Your Life:  The Kaizen Way”, explains that small continuous changes are what adds up to success in the long term.  Successful fortune 500 companies get to the top by making small, steady, and well thought out improvements.  Weight loss may happen by first eating only one bite less with each meal, then later two bites less.  Starting an exercise program might begin with simply walking around the block and each day going just a little bit further.  This is the Kaizen way.

How do we incorporate Kaizen into our health habits?  Pick one the 5 keys and start.  Choose an area you know you need to do better with.  Make one small change.  Tomorrow do it again.  When you have that change established you have created a new habit.  It feels good.  Make another small change.  Pick another key to health and start with yet another small change.

Getting help with establishing good habits is always a great idea.  This might mean finding a buddy to exercise with.  When the weather is cold, my wife is usually the one that encourages me to leave the warm fire and get bundled up for our morning walk.  And of course once I’m out there I’m glad to keep the habit going!  Have lunch with the co-worker that appreciates good healthy food and encourages you to eat smart. 

Get a Health Coach

Working with a health coach is an easy and affordable way to help you establish goals and stick with them.  Coaches are trained to analyze each individual’s strengths and weaknesses and turn health goals into achievements.  I recommend and refer to our health coach regularly because I see it work to help patients establish great health habits.

Health coaches differ from the traditional medical paradigm in which we doctors give information to the patient and expect them to implement that information.  Coaches guide patients toward their health goals by focusing on behavioral changes.  This involves setting goals, identifying obstacles that interfere with goals, and providing the support necessary to make changes.  Coaching empowers patients to help write their own prescription for great health and holds patients accountable for implementing their plan.

My upcoming seminar is called “Keys to Great Health” and is free to the public.  I review the basics of the key elements for great health.  The first element is attitude.  The hardest thing we, as physicians, do is to get patients to have great health habits.  A great health plan starts with that “first step”.  Your first step might be coming to my seminar... Kaizen!

FREE Seminar

“Keys to Great Health”

Monday, December 10^th, 6pm at the IMC

RSVP at 245-6911

Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics (www.bellezzalaser.com).  Call (970) 245-6911 for an appointment or more information. 

Avoiding Holiday Weight Gain

Avoiding Holiday Weight Gain

With the holidays upon us many of you may find the New Year brings with it the dread of gaining weight.  Yet it can be confusing just what to eat to avoid the seemingly inevitable holiday bulge.  The headlines are full of tips on “this diet” or “that diet”.  The medical literature banters back and forth about the benefits and risks of “low carb” versus “low fat” versus “high protein” as we hyper-analyze measurements such as good cholesterol, bad cholesterol, insulin, glucose, weight and blood pressure. 

It seems the more we study the more confusing it gets.  If we are so smart then why is it we can’t seem to get a handle on the weight issue?  How can we turn around our weight concerns and avoid the typical holiday weight gain?  Certainly our diet plays a key role in weight control and overall health, and some simple guidelines deserve a closer look.

I’ve read dozens of books on diets – South Beach, Atkins, Zone, Paleo, Mediterranean, and more….  There are some similarities, and some common-sense threads they all share.  Here is my take on the lot of them with a few pearls I’ve learned along the way.

First, consider both how much we eat.  There is no question that taking in way more calories than necessary leads to weight gain.  There is no question that weight loss will not happen unless we limit our intake to a reasonable amount.  Super-size meals equal super-size waistlines.  The next time you sit down to a meal consider that it takes twenty minutes for the brain to “catch-up” to the stomach.  Eat half a sandwich or half the entrée, wait a bit, and see if you are still hungry.

Now let’s look at what we eat.  Start with carbohydrates.  Our ancestors got their carbohydrates from raw, organic fruits and vegetables.  We are designed to get six, eight or even ten servings per day.  Are you there yet?  90% of Americans don’t get five per day, and this is where we are supposed to get many vitamins and nutrients that are vital for proper metabolism and hormone function.

Sugar and starch are also carbohydrates.  In the year 1900 the average American ate about 3 pounds of refined sugar per year.  Flash forward to a 1994 study that showed we were up to between 50 and 150 pounds per year!  Good grief, I don’t think we need fancy research studies to figure this one out.  We are not designed for so much sugar!

Starch is a very simple carbohydrate that is digested and broken down so quickly that it may as well be sugar.  Breads, potatoes, pasta and rice are classic examples.  I’m not saying don’t eat these, just don’t eat so much, and when you do, try for whole-grain products that take longer to break down and have more nutrients. 

Why should fruits and veggies be raw?  Enzymes for digestion and the nutrients for good health are found in raw foods.  Canning kills enzymes and about 50% of the nutrients are lost.  Why organic?  Aside from avoiding all the crazy chemicals (a whole other matter) our foods get nutrients from soil, and soils that rely on synthetic fertilizers are mineral depleted.  Organic farming practices encourage nutrient rich soil, which means nutrient rich food.  Plus, to me, organic produce usually tastes better.

Proteins and fats typically come together in food.  We are designed for lean protein that is high in omega-3 fats, such as wild game and fish.  This does not jive with the American sources including grain-fattened red meat, dairy and processed foods such as chips and pastries.  Again, I’m not suggesting to avoid red meat or dairy, but to recognize there are other protein rich foods and we are getting proportionately way too much saturated fat from our typical protein sources.  Lean toward grass-fed beef, venison, free-range chickens and eggs, wild salmon and tuna, European or Greek style yogurts, fermented soy products such as Tempeh, and protein rich grains such as quinoa.  Beans are over-rated protein sources that are really quite starchy.

Fats are perhaps the most misunderstood dietary element.  Since the American Heart Association (AHA) began its ideological low-fat campaign back in the 1980s we have seen obesity rates skyrocket.  Hmmm… it seems trading fat for sugar and starch isn’t working out so well.  The AHA missed the point in that we need “good” fats, for fuel but also for the essential fatty acids, omega-3 and omega-6, which have important roles in metabolism and inflammation.  Along with the above-mentioned protein sources, look for the right oils from fruit (olive), nuts (almonds, pecans, walnuts, coconut oil), or seeds (flax, chia, pumpkin). 

The best beverage is plain, pure water and plenty of it.  Keep a mug of water handy all day to get enough!  Green tea is perhaps the most healthy, flavored beverage.  Ditch the soda, even the sugar-free versions.  Enjoy alcohol in moderation, less than 2 drinks per day, with red wine as the ideal libation.

Have a few servings of fruit with breakfast, and have a large salad with lunch or dinner, including lots of greens with brightly colored red, yellow, orange or purple veggies.  Add a healthy protein source with meals.   Enjoy sparkling water or tea with lunch and wine with dinner. 

Enjoy the holiday feasts and festivities but let a little discretion and common sense reign.  Eat, drink, and be merry – that is, eat healthy, drink moderately, and be merry about your wise food choices.  Follow these guidelines tightly throughout the holidays and you may find the New Year doesn’t have to bring in new weight!

FREE Seminar

“Keys to Great Health”

Monday, December 10^th, 6pm at the IMC

RSVP at 245-6911

Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics (www.bellezzalaser.com).  Call (970) 245-6911 for an appointment or more information. 

The Face of Winter, Protecting Your Skin from Dry, Cold Weather

The Face of Winter

Protecting Your Skin from Dry, Cold Weather

By Lisa Holmes, CLS & Scott Rollins, MD

                             

Winter cold, dryness and sun is damaging to our skin.  Fluctuating from the extremes of cold and harsh outside weather to warm indoor air is hard on our skin, causing scaly, chapped and flaky conditions.  The dry winter air really pulls the moisture out of our skin leaving it cracked and dry.  Just as we make a transition in our clothing – from lighter layers to thicker warmer layers – we need to do the same for our skin.

If your skin is feeling dry and chapped in the winter, then you might need to change from your usual summer soap and cleanser routine.  The sweaty, oily skin from summer is gone!  It’s time to use a gentle, non-irritating or hypoallergenic soap.  Limit products with fragrances that might irritate the skin.

Thicker, cream or oil based moisturizers provide the best protection from the dry winter air.  The most susceptible areas are the cheeks, lips and eye regions.  The type you choose largely depends on the dryness of your skin and your tolerance for the greasy feel of the moisturizer.  Oils are definitely greasy, but they seal in moisture well, and block against windburn.  Creams aren't as greasy, soak in well when you rub them in, and they also trap moisture well.  Lotions tend to add the least moisture, but they soak in to skin quickly so they don't feel as greasy.  However, many lotions contain alcohol, which helps quicken their absorption, but can also dry the skin.

Be sure to keep your skin protected with a sunscreen.  Don’t be fooled by cold weather – the sun reflects off the snow and can cause damage to the deeper layers of your skin.  Use only sunscreens that block both the ultra-violet (UV) type A and B rays.  UVA is present year round and causes skin aging and cancer.  UVB is around mostly in summer and causes sunburn – although with altitude and reflection off of snow, UVB is still present enough to cause horrible sunburn even in winter. 

The only sunscreen ingredients that truly block both UV rays are the physical sun blocks, zinc oxide or titanium dioxide.  The numerous chemical sunscreens not only don’t block both UV rays but are also linked to hormone disruption, cancer and other health issues.  Finding the correct moisturizers and sunscreens can be daunting, so be sure to ask a licensed skin care professional for the appropriate protection for you and your skin.

Another important factor in keeping skin protected is hydration.  Water seems to be a forgotten factor in the colder months, but it is just as important during winter as in summer.  Hydration is an important factor to helping our skin stay supple and plays a key role in the absorption of our skin care products.

Using anti-aging products at home, such as retinol or retinoic acid, may require a shift to a lower strength or even a temporary halt in your program during winter months.  The anti-aging effects of retinol creams are due to the stimulation of skin to exfoliate or clear the skin surface of dirt and dead skin cells.  This is excellent for promoting a youthful healthy glow to skin but can make the skin more tender and susceptible to drying.

Professional Skin Care

In the colder months our blood circulation slows resulting in a dry and dull skin tone making it important to keep up with your facials, which increase blood flow rejuvenating your skin and returning a healthy youthful glow.

Professional facials, often thought to be a luxury, should be done routinely to help prevent damage to skin, remove signs of aging, improve skin tone, and prevent acne.  By having a licensed Aesthetician monitor your skin monthly, they can spot changes before bigger problems arise.  And as part of our services we can recommend specific products for your home skin care regimen that will help you maintain optimal skin health between facials.

Microdermabrasion is a wonderful procedure that gently exfoliates the.  Using a diamond tipped wand the skin is gently scrubbed while a vacuum pulls away the surface debris and dead skin cells.  The procedure is painless and simply feels like someone is rubbing a finger across the face.  Microdermabrasion promotes a smooth and healthy skin surface.  Doing a few treatments during winter can help promote skin turnover without the more drying effects of exfoliating creams.

Chemical peels are similar to microdermabrasion but instead of using a physical technique a chemical is used to stimulate skin shedding and turnover.  Numerous chemicals are used to stimulate healthy new skin cells.  We offer a variety of chemical peels, varying from gentle all natural peels, to popular standard chemical peels, and the most aggressive such as Levulan that require a blue-light to “photo-activate” the peel. 

Fall and winter can be a perfect time to get laser skin care treatments.  Surface imperfections such as fine lines, dark spots, or surface blood vessels are all treated easily in a 30-minute rejuvenation treatment.  With no downtime at all the rejuvenation procedure is a quick and easy treat for your skin.

Deeper wrinkles and sagging skin are targeted with more aggressive skin tightening treatments such as Pixel or the state-of-the-art CO2 iPixel from Alma Lasers.  These treatments have a bit of social downtime in which it is preferable to be able to stay home and indoors for a few days to begin the healing phase.  Usually within 1-2 days after Pixel, and 4-6 days after iPixel, patients are ready to go back to work or resume regular activities.  I would avoid extreme outdoor activities such as skiing for several weeks after these procedures.

Don’t let the long cold winter months keep you hibernating.  Hydrate, use a quality moisturizer and sunscreen, and see your licensed skin care professional for the proper skin care products and services that will protect you and improve your skin.  Then, get out and enjoy our many Colorado mountain winter activities!

Free Seminars

Laser Skin Care Essentials

Monday, November 26^th at 6pm, at the IMC

RSVP at 245-6911 or online at rsvp@imcwc.com

Bio

Lisa Holmes is a Licensed Aesthetician and Certified Laser Specialist.  She is certified in chemical peels and microdermabrasion.  Lisa believes in helping her clients achieve and maintain optimal skin health and beauty by using only professional medical spa grade products and is proud to feature ABI skin care as well as Youngblood Mineral makeup.  She is available for a FREE consultation at Bellezza Laser Aesthetics, 254-1195.  For more information please visit www.bellezzalaser.com.

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement for men and women, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics.  Call 245-6911 for an appointment or more information. 

What is Integrative Medicine?

What is Integrative Medicine?

To integrate is to “form, coordinate, or blend into a functioning or unified whole”.

Integrative medicine blends together traditional Western medicine with Eastern healing traditions and other complementary and alternative therapies.  It also integrates the patient as an active participant in their own treatment, with an emphasis on patient directed issues such as stress reduction, spiritual connections, diet and exercise.

By focusing on the whole patient and not just an isolated symptom or disease integrative medicine provides a more holistic approach to healthcare.  Patients may receive input from a team of practitioners, resulting in otherwise diverse elements coming together to forge a unified treatment plan.  This might include a medical doctor, naturopathic doctor, acupuncturist, health coach, psychologist, chiropractor, dietician, exercise physiologist, massage therapist, yoga or tai chi instructor, and more.

A “unified whole” for human health is not simply a physical body, with its structures and chemicals arranged like so many pieces of hardware in a machine.  The wondrous and magical body we inhabit depends on much more than the obvious physical components to maintain good health.  Scientific studies have clearly shown that the mind has a tremendous impact on the body.  The energy or “chi” that flows through us has been the focus of acupuncture and Chinese medicine for thousands of years.  Faith and strong social relationships has been shown to improve health.  Thought and belief truly does manifest in biology.

Similarly, we doctors don’t have all the answers and we sure don’t have the magic pill for health and wellness.  To help patients achieve good health we need to look beyond the standard tools that were provided in medical school.  For example, many natural remedies were used long before drug companies came along with the latest FDA approved “wonder-drug” to be peddled on TV.  Many of our modern medications originated from the plant kingdom and instead of shunning natural remedies we need to objectively evaluate these therapies and provide much needed guidance for our patients in sorting out the real evidence based treatments from the “snake oil”.  These natural remedies simply complement the incredible medications developed in more recent time.

I would like to point out that Mesa County has recently been recognized as one of the most efficient and successful healthcare communities in the nation.  Doctors and administrators of healthcare in Mesa County have integrated care for many years within the realm of more traditional areas, such as between medical specialists, primary care docs, therapists, labs and hospitals.  They have helped set a foundation of good-spirited collaboration and progressive medical care.  This, too, is integrative medicine.

We also have a wide variety of tremendously talented alternative health care providers in the Valley.  By wisely combining the best of these “complementary” providers with our more traditional medical specialties we are able to access just about any healthcare area imaginable.  

Last, and perhaps most critical, is to note that the formal integration of medicine involves not just seeing different providers but having those providers work together to develop a unified, comprehensive treatment plan.  As a patient, you must inform each member of your healthcare team of your various treatments and providers.  As physicians, we must recognize and integrate the world of alternative and complementary health into our patient’s overall treatment plan.


Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid disorders, fibromyalgia and other complex medical conditions.  As medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) he collaborates with all the providers in a weekly Collaborative Care Conference where patient treatment is planned. 

Better Acne Treatment Inside and Out

Better Acne Treatment Inside and Out

Most people have experienced acne.  For some it is merely an occasional nuisance while others find it to be a seriously embarrassing and frustrating issue that seems to defy all logical treatment.  And for a few it can leave emotional scars that are more than just skin deep.  Successful acne treatment requires getting to the root cause of the acne and fixing it at the source.  We need to address issues with skin turnover, bacteria and fungal infections, inflammation in the body and hormone imbalances.  And yes… diet, stress, and sleep also play a role.

Acne is the result of clogging of the skin’s oil glands, with or without inflammation and infection.  We know that acne is caused by hormones and bacteria.  The oil glands secrete a waxy oil called sebum, and become whiteheads (closed and plugged oil glands), blackheads (open and plugged oil glands), and pustules (red and inflamed, often infected).  At a basic level the simplest form of acne is when the oil glands are plugged by the normal outer layer of dead skin, called keratin.  

Good skin care involves twice daily washing, moisturizing, and sun protection.  We recommend cleansers that gently and effectively rejuvenate the skin by dissolving surface oil, bacteria and impurities without harmful over drying, leaving your skin feeling fresh and clean.  A good moisturizer should be oil free and provide nutrients that encourage healthy skin.  By combining a sunscreen with moisturizer it makes for a very simple step in your daily regimen.  We recommend the ABI product line for basic skin care with outstanding results.

When it comes to make-up, avoid heavy pore-clogging, high-fragrance foundations such as Revlon, Loreal, Maybelline, Mary Kay, Lancome, Elizabeth Arden, etc.  We suggest mineral make-up which does not clog pores.  Our favorite brand is YoungBlood, which is full of nutrients and antioxidants, even including sunscreen. 

Control of acne requires an effective and convenient way to control sebum production and gently exfoliate dead skin cells.  This can be done with daily topical treatments, such as glycolic and salicylic acid topicals, retinoids, and fruit peels.  Microdermabrasion can be very helpful in preventing keratin build up but can worsen acne during a flare up.

A crucial part of successful acne treatment is to understand the role of infection.  P. Acnes is a common bacteria that inhabits oil glands, causing a worsening of the size and inflammation of plugged glands.  Once acne moves beyond whiteheads or blackheads into pustules or boils then additional treatment is indicated.  For milder cases, prescription topical antibiotics often work well.  For more intensive infections systemic antibiotics are helpful.  The Blu-U light therapy effectively kills the P. Acnes bacteria.  Adding the photosensitizing agent Levulan to the Blu-U is great for the most resistant cases. 

For many people acne is a sign of underlying inflammation or problems with the immune system as a whole.  Everything from diet, stress, poor sleep, infections and allergies might be playing a role in acne due to inflammation.

Certain foods cause acne due to the effects on various hormones in the body that deal with inflammation.  High sugar and high glycemic diets will cause spikes in insulin and with it our stress hormone cortisol will rise.  Cortisol will directly stimulate the sebum glands and cause acne.  Too much saturated fat in the diet will cause inflammation and high cortisol.  Stress and lack of sleep will both cause high cortisol, and again, this can lead to more acne.

Sneaky underlying infections in the gut or bloodstream, such as the yeast Candida, can cause inflammation and acne.  Interestingly, the “good” bacteria in the body, especially in the gut, play a big role in keeping the immune system strong and helping to keep “bad” microbes and inflammation under control.  When the immune system is weakened it allows the otherwise harmless microbes to take over - and this can happen in the skin.  The beneficial bacteria in the gut also play a role in removing toxins and excess hormones from the body, both of which may help acne.  We often treat for infections such as Candida and include a probiotic (our body’s beneficial bacteria) supplement as part of our acne treatment plan.

Believe or not, delayed food allergies can cause acne due to the resulting inflammation and increased cortisol hormone production.  We see numerous cases where acne just disappears as patients eliminate certain foods they are allergic to such as gluten or dairy products.

The skin is often a tell-tale sign of an underlying hormone imbalance.  Similar to cortisol, the androgens or “male hormones” such as DHEA, Testosterone, and its byproduct DHT, all increase oil production in the skin and stimulate hair growth.  When the androgens are in excess relative to the “female hormones” such as estrogen and progesterone then the skin can become oily, hairy, or both. 

Pre-menopausal women commonly have estrogen dominant cycles due to a lack of sufficient progesterone, causing pre-menstrual breakouts.  During and after menopause many women experience a flare up of acne not seen since their teens or at all due to the falling levels of estrogen and progesterone.  Other hormone conditions such as low thyroid and polycystic ovarian syndrome can affect the skin.  A hormone analysis is a very important step in acne treatment and correction of hormone imbalances will improve skin and overall health.  In some cases we prescribe medications that block hormone receptors in the skin.

Our acne treatment protocol typically involves treating the skin directly while evaluating the whole person beneath.  Certainly proper skin care and aesthetic procedures will do wonders for reducing acne and improving skin health but we also help with lifestyle issues such as dietary changes, stress management, and improving sleep – all of which can build the immune system and reduce acne promoting inflammation. 

An integrated medical-aesthetic approach looking for underlying causes is often the “cure” for difficult to treat acne.  We’ve seen many cases where years of acne frustration ended simply and quickly with proper treatment of immune system or hormone imbalances.  For better acne treatment, consider an approach that works inside and out!

Free seminars

The ACNE Cure:  Functional Medicine & Aesthetic Skin Care

Monday, October 15^th at 6pm, at the IMC

BioIdentical Hormone Replacement for WOMEN

Monday, October 29^th at 6pm, at the IMC

RSVP at 245-6911 or online at rsvp@imcwc.com

Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com).  Call (970) 245-6911 for an appointment or more information. 

Fibromyalgia and Chronic Fatigue Syndrome

No longer a mystery

 

Imagine being so tired that you can’t function.  I’m not talking about being pooped at the end of a long day at work or exhausted after a big hike.  I mean the kind of tired that prevents working a normal job or the kind of tired that only allows doing a few hours of chores before having to go back to bed from being so wiped out.  Normally exercise gives one a bit of energy but not this type of tired – if not careful exercise just makes it worse. 

 

Now consider having this type of fatigue all the time, for months to years on end without relief, and even rest won’t help.  To make matters worse insomnia is usually present as well, so although one may be “dog-tired” they can’t even get a sound night’s sleep.  This is the definition of “chronic fatigue syndrome” (CFS) and it is called a syndrome because there is not one simple cause for the fatigue.

 

As if this fatigue was not bad enough now let’s add pain.  A deep aching kind of pain that moves throughout the body, in the tissues and bones and joints, as well as isolating to 18 specific points about the body.  These tender points, called “trigger points”, are like epicenters of pain and touching them with just enough pressure to blanch your fingernail produces severe pain.  The pain syndrome that centers on the tender trigger points is called “fibromyalgia”.

 

About half of people with fibromyalgia also have CFS and visa-versa.  Fibromyalgia affects an estimated 10 million people in the U.S. and an estimated 3% to 6% of the population worldwide, according to National Fibromyalgia Association.  For some reason about 80-90% of fibromyalgia sufferers are women.  The good news is that effective treatment is possible for most of these patients.

 

What is Fibromyalgia?

 

Dysfunction in a few key systems seems to be the common denominator with fibromyalgia.  Areas involved include the cellular energy producing mitochondria, the “all controlling” part of the brain called the hypothalamus, and the immune system.

 

Defects in the mitochondria powerhouses lead to the lack of energy, fatigue, muscle shortening and pain.  Abnormal control signals from the hypothalamus leads to disrupted sleep, which then causes a lack of important healing hormones, physical rest and tissue repair.  Further changes in the autonomic nervous system are related to the abnormal pain signaling.  The immune system changes lead to altered balance of immune pathways that result in excess inflammatory chemicals called cytokines.

 

We are finding that these dysfunctional systems are caused by a combination of conditions from genetic defects in metabolic and detoxification pathways, to external stressors such as infections, toxic chemicals, or heavy metal accumulation in the body.  Poor nutrition and stress are two very important lifestyle issues that play a role.

 

Diagnosis

 

The first step for most patients is getting a proper diagnosis.  Many physicians still doubt the diagnosis of fibromyalgia even exists and rather simply point to depression, pain or insomnia as the main issue.  Fortunately, this is changing and along with it more and more patients are getting the correct diagnosis, followed by successful treatment that is rooted in integrative and functional medicine.  That is, there are many different body systems to investigate and treatment modalities to integrate into a plan that gets to the root cause of this tricky syndrome.

 

First of all, fibromyalgia is a purely clinical diagnosis.  There is not a specific lab test or imaging study that makes the diagnosis.  Many of us practitioners familiar with treating fibromyalgia and CFS have quit making such a big deal out of needing the recommended 11 out of 18 tender trigger points to make the diagnosis.  At the end of the day, having widespread persistent pain, above and below the waist, on both sides of the body and along the midline of the body, meets the definition of fibromyalgia.

 

Other symptoms that are often present with fibromyalgia include severe fatigue for more 4-5 months, fatigue that is worse after exercise, insomnia, depression or brain fog, bowel issues, recurrent or frequent infections, and multiple chemical or medication sensitivities.

 

Treatment

 

Our general treatment goals are to “rest, fortify and restore”.   We restore function with natural supplements, nutrition, sleep control, nervous system balance and hormone supplementation.  It is critical to eliminate energy drains such as stress, allergies, intestinal disorders, infections and heavy metal accumulations.

 

Restoring cellular energy involves using numerous supplements that help heal and “tune-up” the energy producing mitochondria.  Specific brain neurotransmitter levels can be obtained through a simple urine test and imbalances may be treated with amino-acid precursors and natural compounds that increase or decrease production of certain neurotransmitters.  As patients improve most of the supplements for energy and brain chemistry support are usually discontinued.

 

Treatment for hormone imbalances or deficiencies is frequently a cornerstone of treatment.  A disturbed adrenal stress hormone system leads to alterations in cortisol regulation.  Undetected low thyroid or thyroid resistance disorders are common.  Imbalances in sex hormones such as estrogen dominance or menopause are triggers for fibromyalgia. 

 

The most important role of the immune system is to defend the body from invaders.  The cytokines that are made help maintain a balance in the immune system.  Cytokines influence mood, sleep, energy, cognitive function and many other important aspects of health.  Physical triggers (infection s, toxins, allergens) and psychological events (emotional trauma, mental stress) lead to the increased production of cytokines.  If these triggers are not resolved, cytokine levels will remain high, resulting in chronic systemic inflammation, which may cause symptoms that are not immediately recognized as inflammatory in nature.

 

Fibromyalgia is often started after an infection and is often associated with persistent, chronic infections.  These infections can be yeast/fungal, parasitic, bacterial, or viral. Most infections involve the respiratory tract including bronchitis or sinusitis, bowel infections, and chronic prostatitis.  If the infections don’t resolve with general treatment then direct treatment is advised.

 

The exposure to heavy metals such as lead, mercury, arsenic, or cadmium will lead to deposits in the body that are not detected in blood work (unless it is an acute exposure). 

Heavy metal accumulation is well known to disturb the neurologic, endocrine and immune systems.  Chelation is a process of giving a substance that will bind to metals and pull the metals out of storage so they can then be eliminated in the urine.

 

Working with nutrition, eliminating delayed food allergies, and healing the inflamed or leaky gut is absolutely critical.  Lifestyle issues include removing stressors and aggravating factors – this might include situations, people, or toxins. 

 

Sleep, pain, and mood management can all addressed with combinations of natural supplements and prescription medications.  We encourage time for relaxation, time out, laughter and modest exercise.  Psychological counseling and support of friends and family is key just like with other chronic health issues.

 

With fibromyalgia becoming less of a mystery treatments based on integrative functional medicine are emerging to “lift the veil” of suffering for many with this perplexing syndrome.

 

Free seminars

 

Fibromyalgia and Chronic Fatigue Syndrome

Monday, October 1^st at 6pm, at the IMC

 

The Acne Cure:  Functional Medicine & Aesthetic Skin Care

Monday, October 15^th at 6pm, at the IMC

 

RSVP at 245-6911 or online at rsvp@imcwc.com

 

Bio

 

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado and Integrative Weight Solutions.  Call 245-6911 for an appointment or more information. 

 

 

 

The Hidden Epidemic Low Vitamin D

 

Mention vitamin D and most people think “sure, we need it for strong bones.”  But did you know we need it for prevention of heart disease, cancer, diabetes, and more?  How about for a healthy immune system?  And would you have guessed that about 50% of us are deficient in this vitamin powerhouse! 

 

Vitamin D is actually a pro-hormone that is made in our skin upon exposure to sunlight.  The sun’s ultra-violet B (UVB) rays convert cholesterol into vitamin D3 (cholecalciferol).  Diet provides a small amount of vitamin D2 (ergocalciferol) found in fish, egg, fish liver oils and mushrooms.  It seems nature did not intend for us to get vitamin D from food, rather we are designed to make vitamin D from the sun.

 

To be fully functional vitamin D must first be transformed by the liver into calcidiol which is the main storage form.  From there, it moves down one of two pathways.  In the first pathway, through the kidney, calcidiol is turned into calcitriol, which works to regulate calcium levels in the body and is essential for life and for strong bones.  Vitamin D receptor (VDR) activation in the intestine, bone, kidney, and parathyroid gland leads to the maintenance of calcium and phosphorus levels in the blood and to the maintenance of bone content.  A lack of vitamin D leads to soft bones or “rickets” and this is the primary reason we now have vitamin D fortified foods, notably milk and orange juice. 

 

It is the second pathway that is generating so much excitement in the medical world.  This pathway for calcitriol production is in the various tissues of the body where it acts locally, either inside or around the cells.  It activates the VDRs that are found in most organs, including the brain, heart, skin, gonads, prostate, and breast.  VDRs are also found in the white blood cells of the immune system. 

 

Calcitriol is the most potent steroid hormone in the body, and that means it is very effective in turning genes on or off.  Some of these genes control proteins that fight cancer.  Some of the genes affected by vitamin D are very ,close to other genes that relate to every disease known to man and we are learning that the human genome has over 2,000 binding sites for calcitriol!

 

For many years low levels of vitamin D have been known to be associated with higher rates of cancer, especially prostate, breast and colon.  It is believed that the local production of calcitriol may be responsible for the anticancer benefit of vitamin D, by acting to regulate cell growth and decrease the risk of the cells becoming malignant.  It is estimated that there is a 30 to 50% reduction in risk for developing colorectal, breast, and prostate cancer either by increasing vitamin D intake to least 1000 IU/day or getting enough sunlight to raise blood levels of vitamin D into a normal range.

 

Vitamin D deficiency is now thought to play a role in the pathology of at least a dozen varieties of cancer as well as high blood pressure, heart disease, stroke, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more. 

 

What is the optimal amount of vitamin D for the body?  It is estimated that the body will naturally produce about 20,000 IU of vitamin D with just 20 minutes of full body sunlight exposure.  This is full intensity sunlight, say between 10am and 3pm, only from spring to fall, and is called the erythema dose as it is just barely enough to turn Caucasian skin to pink.  We have a control mechanism to limit further production as the skin begins to darken and further UVB light starts to degrade vitamin D.  Darker skin requires as much as 6 times the exposure to make the same amount of Vitamin D, which limits natural production but also means darker skinned people need even more sun.

 

It is virtually impossible to get enough vitamin D from our diet.  Our distant ancestors spent their entire lives in the sun, and over time we’ve migrated to latitudes so far north or south of the equator that the UVB rays get filtered out, especially in the winter months.  Furthermore, we now cover with clothing, live and work indoor, drive instead of walk, and have gone overboard with sunscreen and sun avoidance.  It is no surprise we are deficient in our most potent steroid hormone and anti-cancer wonder!

 

You can test for vitamin D deficiency with a simple blood test for 25-hydroxyvitamin D (calcidiol).  Normal levels are 30-100 ng/ml, with 70-100 ng/ml being optimal, and at least 50 ng/ml as the minimum to insure benefit. 

 

People at high risk for vitamin D deficiency include the elderly (who don’t make as much in the skin), people that are overweight, and people that spend all their time indoors.  Consider patients that are seriously ill or hospitalized – they are usually indoors constantly and missing out on one of nature’s most potent hormones – while they need it most!

 

Increase your vitamin D levels naturally by getting 20 minutes of full sun exposure daily to as much of the skin as possible.  DON’T burn!  In the winter, periodic tanning bed exposure is ok.  Again, DON’T burn. 

 

Taking a vitamin D supplement is the most practical and easy way to increase vitamin D levels.  I recommend a D3 supplement of at least 2,000 IU/day for children and adults.  The half-life of vitamin D is so long, that one can take weekly or even monthly doses to average out at a good daily dose.  Most doctors will prescribe a 50,000 IU capsule of D2, once every few weeks or monthly.  I prefer the natural D3 form given daily.  Doctors still panic with concern of vitamin D toxicity, but the fact is that doses of up to 5,000 IU/day are shown to be very safe.  But, simply take what you need to get your blood level right, and recheck blood levels every 3-6 months until you get it right!

 

For further reading I recommend “The Vitamin D Solution” written by one of the world’s experts on vitamin D, Professor Michael Holick of Boston University School of Medicine.

 

Free seminars

 

Low Thyroid:  Misunderstood, Misdiagnosed, And Missed!

Monday, September 17^th at 6pm, at the IMC

 

Fibromyalgia and Chronic Fatigue Syndrome

Monday, October 1^st at 6pm, at the IMC

 

RSVP at 245-6911 or online at rsvp@imcwc.com

 

Bio

 

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado and Integrative Weight Solutions.  Call 245-6911 for an appointment or more information. 

 

 

 

Hormones That Take Off the Pounds

Hormones That Take Off the Pounds

The frustration of not losing weight despite eating right and exercising is usually related to hormone imbalances.  In my last column I wrote about hormones that cause weight gain.   Now let’s consider several hormones that can you help lose weight!  Some of them increase metabolism, some build muscle, while others lower appetite and cravings plus stimulate the breakdown of fat.  

Hormones That Increase Metabolism

Thyroid hormone is our main metabolic hormone, directly increasing the burning of calories.  It increases the body temperature and overall energy.  Thyroid helps our fuel (food) burn more efficiently and will improve cholesterol metabolism.  Thyroid sensitizes other hormone receptors so they operate better.  Optimizing thyroid is similar to turning up the furnace or tuning an engine – the body simply operates better.

Glucagon, from the pancreas, is the opposite of insulin and works to release fat and glucose from storage to be used as fuel.  Protein intake will increase glucagon while high blood sugar and high insulin levels will turn down glucagon production.   

Many women are progesterone deficient and have heavy estrogen dominant menstrual cycles coupled with PMS for several weeks when their estrogen is not balanced with enough progesterone.  Aside from weight gain caused by estrogen dominance, the low progesterone itself encourages weight gain as progesterone supports thyroid while increasing body temperature and metabolism and it also blocks the fat promoting effects of our stress hormone cortisol.  

Hormones That Build Muscle

Androgen hormones such as testosterone and DHEA build muscle and break down fat.  They directly turn on DNA to make protein and build structure such as muscle and bone.  They also “kick-start” enzymes that break down fat.  The fat accumulation around the belly of aging men and women is partly due to declining levels of these androgen hormones.  

Growth hormone is touted as the “mother of anti-aging” hormones since it has so many benefits that promote health and slow aging.  Made by the liver, it too will build muscle and bone while breaking down fat.  

These hormones are all “anabolic” which means they build tissue.  Unlike the synthetic anabolic hormones abused by sports stars these natural anabolic hormones promote strong healthy bodies.  Unfortunately they normally decline with aging such that by age 50-60 most of us are starting to show the signs of their disappearance.  

Hormones That Lower Appetite and Cravings

Leptin is a fascinating hormone that was only discovered in 1994 and since then has generated much interest in the area of weight loss.  Leptin is made by fat cells and will signal the brain to lower our appetite and increase metabolism.  Leptin increases with weight gain, which sounds good, but similar to insulin as we gain weight and make more leptin, we become more and more resistant to its beneficial effects.  When I treat someone with insulin resistance I just assume they have leptin resistance as well and treat both.

Several hormones affect our mood, sleep, and appetite.  The key players are melatonin (sleep), serotonin (mood), dopamine (pleasure), and GABA (mood).  Melatonin is our main nighttime hormone, helping to promote restful sleep and the production of other hormones such as thyroid and growth hormone.  Melatonin levels decline by age 45-50 and many people start having sleep disturbances around this age.  

Serotonin deficiency is a cause of low mood and certain foods such as sugar and high-glycemic foods will temporarily stimulate serotonin.  Dopamine is our pleasure hormone being associated with cravings and appetite.  Stimulant drugs increase dopamine and lead to the “high” associated with them.  GABA influences mood by calming the brain, balancing the effects of dopamine and serotonin, thus promoting restful sleep and a calm controlled mood.  Proper support of this family of hormones will support controlled appetite and cravings.

Putting It All Together

Restful sleep has so many benefits on natural hormone production that perhaps it is our most important strategy to successful weight loss!  During deep sleep we make more anabolic hormones, thyroid and leptin.  Melatonin is part of the normal sleep cycle and is promoted by absolute darkness, quiet, and cooler temperatures.  

Regular exercise is another way to increase anabolic hormone production and increase leptin sensitivity so that leptin works properly.  A combination of aerobic (walking, etc) and anaerobic (strength training) is ideal.  Peak intensity training, also called high-intensity-interval or burst training, to threshold will maximize growth hormone output.

Diet plays a major role in more than just the amount of calories consumed.  The proper balance of proteins and carbohydrates is essential.  The protein stimulates glucagon production and provides the amino acids necessary to make serotonin, dopamine and GABA.  Protein is also necessary for good muscle development.  Including anti-inflammatory fats (omega-3) is also important as fats do not stimulate insulin, help provide a long lasting energy source and satisfy appetite.  Eliminating sugar and limiting high-glycemic foods and inflammatory fats (saturated, red meat) will help.  Avoid high-fructose energy drink!  Supplement with whey protein isolate or concentrate to get a quick supply of protein – I recommend a few scoops very first thing in the morning to help stabilize blood sugar through-out the day.

We recommend many natural supplements to help with hormone production.  5-HTP will help serotonin, tyrosine will increase dopamine, and GABA supplements can be taken directly.  Irvingia is a supplement derived from the African Bush Mango that helps increase leptin sensitivity.  Cinnamon and berberine help insulin sensitivity.  These are just a few of the dozens of natural supplements that can help manage weight.

Recognizing the “root cause” of thyroid and progesterone imbalances is necessary to get the right treatment and cure these issues.  Other conditions such as leaky gut, autoimmune disease, polycystic ovarian syndrome need be identified and fixed.  At some point direct hormone replacement is indicated for the normal age related decline in the anabolic hormones.  

Our weight loss programs addresses all these issues and many others.  Simply telling patients to “watch what you eat and exercise more” is not good enough!  Addressing hormone imbalances is a necessary part of successful weight loss.

Free seminars

Low Thyroid:  Misunderstood, Misdiagnosed, Missed!
Monday, September 17th at 6pm, at the IMC

Fibromyalgia and Chronic Fatigue Syndrome
Monday, October 1st at 6pm, at the IMC

RSVP at 245-6911 or online at rsvp@imcwc.com

Bio

Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine.  He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions.  He is founder and medical director of the Integrative Medicine Center of Western Colorado and Integrative Weight Solutions.  Call 245-6911 for an appointment or more information.