Reversing Heart Disease

Reversing Heart Disease

What if I told you we had a new treatment that would help you lose weight, increase exercise capacity, lower blood pressure, lower cholesterol, lower blood sugar, and reduce emotions of depression and anger?  The treatment is called “Dr Ornish’s Program for Reversing Heart Disease” and for the last 2 years it has been approved for coverage by Medicare and other insurances.  You have to have had heart troubles for health insurance to cover the treatment… but for the rest of us without heart issues, the treatment details are simple and free.
We are so used to modern medicine producing the latest drug, surgery or high-tech imaging designed to improve our health, but perhaps the greatest things for our health are basic, fundamental habits.  The “Reversing Heart Disease” program involves nutrition, exercise, stress management and social connections and it exemplifies how simple lifestyle habits have tremendous effects on health.  
Ornish Nutrition
Dr Ornish recommends a low fat diet based mostly on whole grains, fruits, veggies, legumes, soy, nonfat dairy and egg whites.  He discourages animal fats, meats, sugar, alcohol and caffeine.  His book, The Spectrum, emphasizes that diet is a spectrum of choices, it is not simply black and white, and that none of us are likely to be able to follow a strict diet perfectly.  With that in mind, there is a “spectrum” of choices and we need to mostly choose wisely.
I teach patients the “80:20 rule” which means choose very healthy foods 80% of the time and don’t stress when we slip into less healthy foods 20% of the time.  Eating is and should be an enjoyable process without stress – expecting 100% from any of us is not realistic and leads to frustration and abandonment of efforts to keep a healthy diet on track.
Ornish Exercise
Modest regular exercise is what we’re talking about here.  It is clear that the biggest health benefits from exercise occur when going from none to even a modest amount of exercise.  Further increases in frequency or intensity continue to improve health – but again, the biggest benefit is gained by just starting and sticking with something!
Aerobic activity such as walking, biking, swimming, dancing, etc has numerous benefits from weight loss to improved mood to lowering risk of heart disease.  Simply taking a few minutes to walk 3-5 days per week makes a significant impact on overall health.  This is where endurance and stamina are found.
Strength training is another key type of exercise that involves using resistance to build muscle strength, speed and power.  Using simple hand weights or resistance bands is really all that is necessary.  While there is no need for expensive equipment, of course the many types of exercise machines are an added bonus for doing strength training.  Again, 20 to 30 minutes, 2-3 times per week, is a sufficient amount.
Ornish Stress Management
Stress is the real or perceived threat to our well being.  Our innate stress system involves a cascade of hormones and chemicals that are ready upon demand to help us “fight the Saber-toothed Tiger” which is a good thing.   The problem is we spend our lives “fighting imaginary tigers and running from imaginary bears”.  To deal with stress we have two choices – avoid stress or manage stress.

Stress is really more defined as how we react to an outside stressor – that is our reaction determines the degree that outside stressors actually affect us.  Stress will increase blood pressure, heart rate, blood sugar, and stomach acid, while impairing the immune system and causing muscle tension.  

Avoiding stress involves making decisions that are good for our health.  Saying no to yet another obligation, avoiding toxic relationships, and seeking work that we truly enjoy are all ways to avoid stress.  But sometimes avoiding stress is not possible or even advisable.

Managing stress is a more realistic and necessary process for most of us.  No matter what your occupation or lifestyle, it is likely there are complex, sometimes stressful situations that need to be dealt with.  How we go about life really determines the degree to which stressors affect us and there are proven ways to defuse stress.

Make stress management a simply daily routine.  Take a 2 minute break to close your eyes and do some deep breathing.  Take a 15 minute walk during lunch.  Do meditation or progressive relaxation.  Get involved in yoga or tai chi type classes.  Have a regular massage or acupuncture treatment.  Lowering stress to the body and mind is one of the most powerful preventive health measures one can take.

Ornish Society

Our ability to connect with ourselves and others is the heart of what Dr Ornish terms “love and intimacy”.  Loneliness and isolation permeate our society and lead to poor health.  We are hard-wired to be social creatures and enjoying nurturing supportive relationships is a necessary part of our psyche.  Caring and supporting for one another is a hallmark of healthy societies and individuals.

Being aware of our needs for love and intimacy is the first step to improving our connection to others.  Dr Ornish suggests spending more time with friends and family, improving communication skills, seeking counseling where needed, and simply making a sincere and compassionate effort to spread joy.  

Good communication skills are at the heart of establishing healthy relationships.  Learn to listen to and express your feelings, listen to others with empathy, and acknowledge the feelings of others.

Integrative Medicine

I’ve been following the works and writings of Dr Ornish for 20 years.  We can thank him for reminding us of a few basics that can have a profound impact on our health.  We should salute him, not only for doing research that shows his program will reverse heart disease, but for having the fortitude to convince insurance carriers to actually pay for something that is not a drug or procedure.  

Integrative medicine brings together conventional medicine with complementary or alternative therapies.  A holistic approach includes body, mind and spirit.  Exercise, nutrition, stress management and healthy relationships.  Yoga, meditation, massage and acupuncture.  These are powerful treatments that will promote health and wellness.


The next free seminars are “Adrenal Fatigue” Monday, March 19th, and “Supplements:  Why you need them and how to choose them”, Monday, March 26th, 6pm, at the IMC.  Seating is limited so 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 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 (970) 245-6911 for an appointment or more information. 

He is also medical director of Integrative Weight Solutions, a holistic, physician supervised HCG weight loss program that incorporates expert evaluation for hormone and digestive health imbalances, exercise physiology, and behavioral support for a powerful and balanced journey to weight loss.  For more information see www.integrativeweightsolutions.com or call 245-0373 to arrange a free consultation.