Selasa, 27 Juni 2017

osteoporosis and nutrition

osteoporosis and nutrition

when it comes to nutrition and bone health,there's quite a bit written about alkaline diets, a diet that is high in fruits and vegetablesand low in saturated fats, but what i'd like to talk about today, specifically, is somerecent research that looked at an important mineral and an important vitamin when it comesto bone health. so let's start with vitamin d. in the spring of 2010, the general of theamerican medical association published an article that had just over 2,000 women inthe average age 76 years of age and they were given mega doses of vitamin d once a yearover a three to five year period. so, mega doses, 500,000 international units, once ayear. what this study found, was that these

woman actually had an increased fracture risk.the medical advisory committee from osteoporosis canada had a couple of theories in regardsto the increased risk of fractures. one of them was that the enzymes that are neededto break down the active vitamin d were being produced at too great a level. another theorywas that people were feeling so good about having all that vitamin d and their musclefunction was working so much better, that they were all of a sudden just being thatmuch more active and that might have increased their risk of fractures. the main outcomeof this study was that although vitamin d is a fat-soluble vitamin, we shouldn't berecommending to our clients that they take all their vitamin d in one day of the year,but rather, getting it the way nature intended,

a little bit every day. so, the recommendationsin canada still stand between 800 and 2,000 international units a day. as far as calcium, there is a study that waspublished in the british medical journal in the summer of 2010. it was actually a metaanalysis. and this meta analysis looks specifically at calcium supplementation alone in womenand it was quite alarming because they found that women that were taking high calcium supplementationhad a significant increased risk of heart attacks. and so the recommendation is thatcalcium should not be taken alone because vitamin d helps with the absorption of calcium.another recommendation in canada was that the recommended levels of 1,500 milligramsper day for the adult population over the

age of 50 was reduced to 1,200 milligramsa day. and so far, as pharmaceuticals, as healthcareprofessionals, it's very important for us to be aware of the different medications thatour clients are on and the effect that it has, when we're talking about osteoporosis,on their bone health. and so, there are a lot of bisphosphonates. if you listen to anyof the commercials that ran the six o' clock news, you're going to be bombarded by commercialson different bisphosphonates and not all bisphosphonates are created equal. some bisphosphonates protectagainst vertebral fractures, some against non-vertebral factors and some against both.now, all these bisphosphonates are not created equal and so, it's important that you be awareand that's one thing we go into in more detail

in the melioguide course, is the type of bisphosphatesthat are available on the market. at the 2010 american society for bone andmineral research that was held in toronto, there was an interesting study that was presentedlooking at bisphosphonates and their ability to stay within the skeleton and slowly releaseover time in individuals who had been on bisphosphonates for some time. in this study, they found thatrisedronate was a bisphosphonate that did not stay in the system, so they did not detectany risedronate in the urine, even after 19 months of cessation. alendronate, on the otherhand, did stay within the body. so within these types of bisphosphonates, some of yourclients can go on what they call drug holidays, whereas some cannot. tomorrow, i'm going toshare with you some stories on how myself

and other health professionals integrate melioguideinto our practice and how it can help you in your practice.

osteoporosis and menopause

osteoporosis and menopause

forteo is a prescription medication used totreat both men and postmenopausal women with osteoporosis who are at high risk for havingbroken bones. forteo is a synthetic hormone that is similar to the one the body makesnaturally (parathyroid hormone). it works by causing the body to build new bone andincrease bone strength by regulating calcium and phosphate. forteo comes in an injectable form that isgiven once daily. it is injected just under the skin of the stomach area or thigh. common side effects include nausea, jointaches, and pain.

osteoporosis and diet

osteoporosis and diet

the foods for strong bones and prevent osteoporosis difference for strong bones many peoplebelieve that the primary cause of osteoporosis is a lack of calcium intheir diet however in the overall picture calcium is only a small piece ofthe puzzle calcium supplements can certainly helpthere are other dietary concerns that need to be examined actually the primarydietary cause of osteoporosis is the leading foods that are highly acidic innature that is refined white sugar refined white flour i hotels currencyarea south of the rings cookies candy sweet dessert and anything containingsweeteners the other consumption of these products causes the ph level inyour blood to become very acidic in an

attempt to counterbalance this your bodyreaches out for any calcium and magnesium it can find and releases thoseinto your bloodstream in an attempt to keep the ph level at a healthy balance therefore with every soft-drink candycake and good eve indulgence you were rubbing your skillet another bonedensity the calcium and magnesium the body harvests in an attempt tocounteract this acidic environment gets path through your kidneys where you canalso contribute to kidney stones and exits your body through your urine toprevent losing your phone now to dietary causes simply avoid consuming any white flower processed sugars added sugars

upgrades we can deceive bridge or anyother ingredients that are made with refined carbohydrates in addition super foods like broccoli cabbage andother dark green leafy vegetables help keep the ph balanced and healthy balanceyou need to get plenty of calcium and magnesium from healthy sources such asorganic plant-based vitamins you are variously vegetables which are naturallyalkaline those include seaweed kelp and many others perhaps they're also anawesome super food choices healthy blood 24 $7 call for more information on the foods for strong bones and prevent osteoporosis

osteoporosis and calcium

osteoporosis and calcium

welcome to the vitalife show i'm doctorjanine bowring and today's topic is all about the osteoporosis drugsand these are commonly prescribed drugs across north america europe and unfortunately they have somenegative consequences for your health which a lot of people don't realize andcertainly your doctor probably hasn't told you so what could these commonly prescribeddrugs do as they do build a stronger bone density so

of course they're prescribed forosteoporosis or if you've had you know bone density test and yourdoctor said that your bone density is decreasing and of course happens aswe age well the drug then are implemented andunfortunately the bad news is that it's the qualityand the type of bone that these drugs actually form so yes you are well have astronger and a better bone density so when you're furthertest and the doctor says great your bone density is increasing everything looksgood unfortunately it's the quality of boneis the issue

what happens is that because these drugsin the way that the calcium is metabolized into the bone unfortunately it forms a more brittlebone that means that you're more likely tohave a fracture, so hip fractures are definitely there's a higher incidence of themwith the prescription at these drugs and this is well documented i'm not the only one saying it so do yourresearch and you'll find the studies so

unfortunately this is what's happeningout there and you always have to educate yourself and try to do things more naturally and that's all what we'reall about here at the vitalife show is giving a natural tips how to gethealthier take care of your bones from the insideout taking right types of things and watching your diet as well so in terms of the diet you want to takehigh calcium foods so fruits and vegetablesare great because they help to keep your blood more alkaline

and you need alkaline environment so thatcalcium goes into the bones and is a protective mechanism if youhave too many acidic things on a diet unfortunately what happens is that thecalcium comes out have the bones to buffer the bloodso keep things alkaline keep things healthy if you know like your dairy productsunfortunately it's not a great way to get calcium that goesinto the bones because dairy products for the most part areacid forming so as much in as high as they are incalcium unfortunately you're not

actually absorbing that calcium wellinto the bones so that the big huge misconception out there that you're getting you know greatabsorbable osteoporosis preventing calcium from dairy products its just not true so again there arewonderful supplements and here at vitatree really we have created a whole foodcalcium supplement made from fossilized coral calcium andit's in a powder form there's no hard tablet its easy on your stomach dissolves and is absorbed very quicklyso you just mix one scoop

in a little bit of water juice justbefore bed time because calcium does going to your bones when you're sleeping and always separated from magnesium nowyou do need magnesium in your daily diet and perhaps youmay be deficient which most people are so you can supplement with a high quality magnesium that's whyhere at vitatree we supplement our vitatree magnesium in the morning and our whole food calcium at night theycompete for absorption so they should never really be in the same supplementso that's why we've done it so

differently here at vitatree and thats why we have great results and you'll absolutely love our magnesium and our whole food calcium so again i thank you for joining me todayalways do your research no matter what you're taking whether it supplementsnatural things that you're taking as well of course the drugs readall those side effects and know that there are negative consequences oftaking them and unfortunately you know not always will your doctor orpharmacist tell you these things so

always do your research be sure to subscribe to this channelwere always uploading new and exciting information about your health how to gethealthy from the inside out using natural remedies be sure to like uson facebook and follow us on twitter @vitatree and remember your health really is in yourhands you have the ability to live a very healthy and long life

osteoporosis alternative treatment

osteoporosis alternative treatment

if you’re female between the ages of forty-fiveto fifty five you’re probably moving through menopause. you know the signs – weight gain,moodiness, trouble focusing, less hair on your head and more on your face, hot flashesand night sweats.â  â decrease in circulation of estrogen also puts you at a higher risk of bone loss and heartdisease. â there is good news though.â  while menopause is a hormonal transition it’s only temporary.â but that’s no consolation when you’re soaking your pajamas!â â  hormone replacement therapy (or hrt) is out- due to its contribution to risk of breast

cancer, stroke and heart disease, and dementia.in are natural solutions that are safe and effective.â  weight bearing exercise and supplemental calciumis essential for attaining peak bone mass and preventing postmenopausal osteoporosis.â adequate vitamin d intake along with magnesium, boron, strontium, and manganese is requiredfor optimal calcium absorption.â  â kale is really popular because it keeps your bones strong. so eat lots of it and its greenleafy cousins. â natural products like valerian or hops have been shown to help you sleep better and lackof energy can be supported with the herb rhodiola.

but the number one challenge during menopauseis the dreaded hot flashes!â  â sage in supplement form contains compounds that have been clinically proven to reducethe instances of night sweats and hot flashes after just two weeks. and, here’s an importanta tip… ensure your supplemental sage is a fresh, organic, gmo free!â  menopause is a rite of passage, not a disease,so don’t sweat it! â i’m bryce wylde …and, now… you’re healthier!â 

Senin, 26 Juni 2017

osteoporosis alternative treatment options

osteoporosis alternative treatment options

john: alright, this is john kohler with okraw.comand this episode is actually interview my friend, cecilia star, who i actually met ata woodstock fruit festival, and she got into a health journey about six years ago and startedeating a plant-based, fruit and vegetable-centric, raw food diet about three years ago. and thereason why i wanna have her on is because she healed even, you know, at a much moremature age several different diseases that were ailing her, you know, by literally justchanging her diet. and also to show you guys that it’s never too late to start, if you’rehaving problems, because you literally – the old adage holds true, you are what you eat,and absorb! because if your digestives is not working, you’re not gonna absorb it.so let’s hear from cecilia, a little bit

about her journey. so, cecilia, why did youchange your diet even after being, you know, what, over 65 at that point? cecilia: yeah, i was way over 65 when i startedmy journey. cause i’m 73 now, and so i started it ‘cause i was working, i had so much arthritisin my hands, in my feet, in the back of my neck, it would just burn. and in my field,i needed to have my hands, cause i’m a hairdresser, so i need to feel good and stand on my feetall day long, and so that’s why i decided to look into being a vegetarian, and thena vegan, and after a vegan to a raw vegan. and that’s when i went online to look upjames colburn’s arthritis shot years ago on larry king live, i heard him and i rememberedthat. and so i went online, looked it up,

and it was a vegetarian diet. and so i decidedto give it a try. and that really, really, really helped. when i did that, it didn’ttake long. and my arthritis in my hands and my thumbs and the joints just hurt so bad,and in my feet, that i – and i had cramps and i had the pains in my big toe, and those– i had varicose veins, a lot of things going on. plus i was dealing with the lastfifty years’ worth of yeast overgrowth from too many antibiotics. and with this…andthat is cleared up now, since i switched my diet. which is great. i’m happy about that. john: wow. so yeah, just by simply changingyour diet, you know, your body will allow itself to heal. so what is your, cecilia,how did going from the vegetarian to the vegan

to the raw vegan, did you see incrementalimprovements all during that time, or why did you finally end up going raw vegan? cecilia: well, that’s a good question. iswitched to being a vegetarian and then to a vegan, and then i used to do some cookedfood, and so then i went on a vacation, and i was online, and i was looking for…andi went down to costa rica to the farm of life down there, not knowing that they were a rawvegan type of group place there, and it was wonderful. i had the time of my life. thatwas the best trip i’ve ever taken. it was emotional, it was spiritual, it was healing,it was fun, it was active, ‘cause i like to be active, we went ziplining, we went hiking,we jumped off cliffs, off of waterfalls, went

swimming, and it was just a wonderful, wonderfultime. and that’s when – and most of those people from there except for me was all fromthe woodstock fruit festival in new york. so i came home and i decided i was gonna lookup, the next year, i went to the woodstock fruit festival. and that’s where my journeyjust keeps evolving and going as time goes on, and as i’m growing and getting intoit. so, that’s my story. john: wow. yeah, that’s totally amazing,i mean, in hawaii woodstock, you know cecelia would go on hikes with us and she would keepup with the kids half her age, just about, man. cecilia: and skydiving, also.

john: yeah, she sky — she’s crazy, man!but yeah, these foods, they keep you young, that’s how i’ve – i’ve been doingthis for 20 years, and most people think i’m about ten years younger than i actually am.you know, i’m young at heart, i don’t know if it’s because of my diet or becausei’m just that way, and cecilia’s the same way, she plays tennis three times a week,still has a full-time job, she’s working and does her gardening and all kinds of otherstuff, so if you wanna see her garden, be sure to check my other youtube channel, growingyourdreams.com,actually, there’s a really good piece and episode on cecilia with her garden, becausegrowing her own food is very important. let’s talk about that, how important it is growingyour own food and what differences have you

stopped or started growing and incorporatingsome of that food you grew into your diet. cecilia: well, to me it’s very importantto get the vegetables as fast as you can, eating them, so you get all the nutrients.cause once it’s been picked, you don’t know how long it’s been in the grocery stores,and then it loses nutrients the longer it’s been cut. so when you can grow your own andyou can go right outside and i just love it! i can go every morning right out to my owngarden, ten feet away or less, and come in and pick it and wash it and put it in my smoothieor juice it and i just feel the energy, and that’s what i look at the food when i buyit – is that leaf nice and strong or is it weak and limp? how much energy does thathave? cause if it’s a strong leaf and it’s

not weak and limp, it’s got a lot of energyin it. well, that energy goes into my body, then, and that gives me energy to sustainmy life. so to me it is really 100% important to me that i have as fresh as possible. andorganic, ‘cause i’m growing organic everything, thanks to john kohler and people like him,that i can help me with the knowledge on how to do that, ‘cause i knew nothing, i neverthought sixty years ago or even twenty years that i’d be on this life journey. and ijust so enjoy it so much. john: that’s awesome, yeah, i mean one ofthe things that’s really important to me also that i sense with the food is the lifeforce energy in the food, whether you wanna call it prana, chi, or biophoton, this issomething that science hasn’t really researched

yet. but, you know, in my opinion, life begetslife, and we wanna eat foods as fresh as possible, because not only do they have the life forceenergy, but they have more phytonutrients and phytochemicals as well, which i have identifiedas some of the most important nutrients in the food. now, i know you play tennis andyou do skydiving and you— cecilia: skydiving, hiking and— john: yeah, hiking and— cecilia: this morning in the rain! three miles! john: you jump off cliffs, aren’t you scaredabout breaking some bones? and didn’t you have, like, osteoporosis, and how has theraw diet, and the fruit and vegetable diet

affected that? cecilia: well, also i like doing herbs, ireally believe in the power of herbs, so i make my own little herb concoctions here anddo that with the food, so – that’s what i think that’s important to me, so. john: and how ‘bout – you had osteoporosis,or— cecilia: i did, i had osteoporosis, whichi reversed and i’ve got proof of that. that because they do the bone tests, and the bonescans with that all the time, i’ve had for years, and the other reason why it’s reallyimportant to me to eat healthy is because i come from a large family and my father diedof colon cancer, a brother died of colon cancer,

a sister died of colon cancer, and i’vegot a lot of cancer in my family, and i know one to believe i don’t wanna wait till iget it before i start doing something and changing my diet. i’m into preventing, tomake prevention is, you know, i don’t wanna go to the doctor, doctors don’t make youwell, your body has the power to heal itself. and i’m not short of drugs, but i may beshort of greens and fruits. and so as much as that stuff that i can get into me, thebetter. and juicing – i can juice so much more greens than i could possibly eat if itried just eating it or having a sandwich with a little piece of lettuce or one sliceof tomato on it, when i could eat a whole box of tomatoes or a whole deal of celery,a whole stalk of celery, i could juice all

that and drink it at one time. that’s whati feel the body needs and it’s gonna regenerate, ‘cause the body has the power to regenerateitself if you give it the right foods and the right exercise and a spiritual as well– that’s why i like to pray, i don’t…i like to go out to the ocean, to the beach,walk on the beach, sit on the sand, or go hiking in the woods, be with nature. to me,that’s what god made and the sun, that’s – the sun has the power to heal. and that’swhy it’s so important to be in the sun, and everybody today wants to hide away, everyone’sin the house all the time, and that’s why i try to go outside and do as many fun thingsas i can. john: wow, yeah, i mean she had so many importantparts and points to make in just that little

section, but one of the most important tome is because i come from a situation where i almost lost my life and the doctors didn’thave a heal or couldn’t cure me, you know, when i was in my health crisis, you know,i came out and was a lot more serious about my health and that’s why i focus on a certainspecific kind of raw food diet. i mean, a raw food diet, much like a vegan diet, couldbe healthy or unhealthy, there’s plenty of junk food vegans that could have oreo cookiesand coke, i mean, those are vegan foods, but they’re not healthy foods in my opinion,so you need to be more than just vegan or more than just raw, you need to eat a healthydiet. so a healthy diet to me is— cecilia: fresh.

john: yeah, fresh! foods that you could growyourself, fresh fruits and fresh vegetables, that should be the center of your diet andyou should focus on these foods the most. trying to eat the minimal amount of calorieswhile still maintaining and meeting your caloric needs, but by eating tons of different phytonutrientsand phytochemicals, these are the disease protective properties of a plant that people– and some people, even on a raw food diet, are just not getting because they’re eatinghigh-calorie raw foods like too many nuts and seeds, and too many bananas or high-caloriefruit, dates, or fried fruits and whatnot. cecilia: processed, boxed vegan foods-- john: yeah, boxed, you know, kale chips andall these things. we need to really eat vegetables,

lots of vegetables, leafy greens, and thefruits. so let’s talk about this, cecilia, what’s your daily diet like, on a daily– i mean, you’re a small lady, so you probably don’t eat a ton of food, like asmuch as i do, but you know, what do you have to let people know, like if they’re older,you know, in their senior years, what they might wanna start with or what they mightwanna do if they wanna do something like you’re doing? cecilia: probably the best way to – i tellmy friends who listen to me and what i do is start with smoothies. smoothies are reallyeasy to make, everybody has a blender at home, that’s all you need is a blender to do thatwith, and you can add apples to it, cucumbers,

and i was asked this morning, cause the girlsi was hiking with asked me, “well, what do you do for a treat for yourself?” andi said, well, i make a really good smoothie out of bananas – a frozen banana, and somealmond milk, and i put a little ginger in there, and little turmeric root, both of thoseare fresh roots that i use, and you could put a little vanilla in there and blend thatup and it’s like heaven! ice cream! especially with the frozen banana in there and a littlebit of almond milk, and you could even put some cinnamon in it, there’s all differentkinds of things you can do, but mostly, every single morning, i make either i juice my greensor i make a smoothie with my greens, and i use cucumber, sometimes i put a carrot init, and i always use celery and cucumber – and

a green apple in there, and then i put – itry to every day, use a different green, so i can rotate my greens, i don’t eat the same greenevery day, one day i’ll have two bunches of swiss chard in there, what you buy in thegrocery store that they’re all twisted up in the twister, i’ll put two of those packagesin there that day with the whole cucumber, about a half a stalk of celery and green apple,and i take it to work with me or take it to the tennis courts, and oh my god, you shouldsee what the girls say at the tennis club when i come with my green drinks there, andi’m drinking that on the court, and they’re all, “what are you drinking?” and it’sreally funny. and i enjoy it, so. and i know what its benefit it’s doing me, so that’swhy it doesn’t bother me what other people

say about it, because i can feel the difference.and that’s what my morning is, and then in the evening, i’ll either make anothersmoothie or i’ll make a salad, something to that effect. john: awesome, yeah, so i mean it is reallysimple and easy to eat healthy. right? just smoothies or juices, salads, just increasethe volume of the fresh fruits and vegetables you eat. so now that you guys learn what ceciliaeats, i’m gonna ask her just the final question today, so do you have any hints or tips forpeople out there that are maybe not yet eating copious amounts of fruits and vegetables thatyou’d like to give them that you learned over your journey into health and gettingrid of your arthritis and osteoporosis and

controlling your yeast infections and whatnot? cecilia: start out slow. when i first started,i kept going back to cooked foods, or i would go back to a salmon or a fish or whatever,but then i just slowly weaned myself up. it’s really hard to stop and do it at the pointwhere i am today, i could never have done this six or seven years ago, all at once.so the point is start slow, but steady. and when you make a mistake and you eat a sandwichor bread or you go out one time with your friends, just get right back into it. getback into it, and it gets easier as it goes. and then you learn more, and you talk to otherpeople, like my friend john here who has taught me so much, and i’m watching how he’scooking his – or how he’s fixing his foods

and stuff, and preparing it. so that’s howi learned, from other people, how they do them. but best tip is to go slow and do itin degrees, different degrees. just get a little better and a little better and a littlebetter each time, and six years later, now, it just comes easy and natural to me, andi have no desire to ever go back to eating any kind of animal, they say, “don’t youeat eggs?” and i said no; “dairy?” – to me, dairy is the worst thing you can eat.cause i was so full of mucus in the head, i had tetanus in the ears, my hearing hasgotten better, my eyesight’s gotten better, but the ears, the hearing has gotten a wholelot better. i was gonna go deaf, like most of my clients now, they’re all on hearingaids, men and women. dairy products really

fill our heads with a lot of mucus, and that’swhat caused a lot of headaches, hearing loss, sinus infections. so it’s really importantto try to wean yourself off of the dairy products, and that includes yogurt as well, ice cream,everybody says, “well, yogurt’s supposed to be so good for you,” but it still comesfrom an animal. all the stuff, we forget where the food is coming from, the butter and theyogurt and the ice cream and the cheese, nobody ever thinks where cheese comes from. and so,you just gotta go slow, wean yourself off of it, and you’ll eventually get there. john: yeah. wow, that’s one of the thingsi like to say, by the inch, it’s a cinch, by the yard, it’s hard. start off slow andsteady, you know, just start by changing your

breakfast. and yeah, keep your same lunchand dinner, but at your lunch and dinner, have more fruits and vegetables, so have anextra piece of fruit or two or three at lunch, and have an extra salad or side salad at dinner,and slowly but surely, you know, make the fruit meals a bigger part of your lunch, andmake, whatever, your sandwich smaller. and same with your dinner, make your salads biggerand make your chicken smaller and smaller. and of course, always the breakfast, the besttime to have the raw foods, in my opinion, you know, fresh juices, green juices likei had this morning or fresh fruits or blended smoothies. definitely the best, so yes. i’mglad to have met and know cecilia, she’s doing an amazing job, hopefully she’s motivatedsome of you guys and she’s having her own

successes with her health, and are you beatingyour other peers at tennis and stuff, you can kick their ass ‘cause you’re on ahealthier diet and you have more energy, more vivacious, and quicker reflexes! cecilia: yeah. these kids i play tennis with,believe it or not, are half my age. most of them are either half my age or could be mygrandkids, but i’m playing tennis with and beating them. so my kids get a big kick outof that, they tell everybody that, and they’ve seen me play tennis and they know i play withpeople that are half my age, ‘cause i’m one of the oldest ones on my tennis club thati belong to, and i’m on the team with. and people, they can’t believe, when they’retalking about their kids and then i talk about

mine and they can’t believe i’ve got kidsas old as i have. so. but i do. i love them. john: yeah, you wanna kick ass at tennis,kick ass at life, kick ass at mma or whatever, go plant-based, vegan, fruit and vegetable-centric,man. you’re gonna kick ass just like my friend cecilia here. so hopefully this hasmotivated you just a little bit to include more fresh fruits and vegetables in your diet,if it did, hey, please give me a thumbs up to let me know, i’ll be back to visit cecilianext time i’m in the area, and interview her some more, and share some more words ofwisdom with you guys. also, be sure to check my pass episodes, i have four episodes now,that share with you guys all the different ways to actually incorporate and do raw foods,fruit and vegetable diet, the best way including

ways to save money, all the things to lookout for, the pitfalls and caveats, and be sure to click that subscribe button rightdown below, i have videos coming out about every five to seven days on this channel,you know, with new information that’ll only enhance and encourage you guys to eat morefresh fruits and vegetables, ‘cause that’s what i’m all about. hope you guys enjoyedthis episode, once again, my name is john kohler with okraw.com, we’ll see you nexttime and until then remember: keep eating your fresh fruits and vegetables, they’realways the best.

osteoporosis alternative medicine

osteoporosis alternative medicine

female speaker: so i'm reallyexcited to host dr. lissa rankin today. it's funny to say "doctor"in front of your name. dr. lissa rankin: i know. female speaker: i call you"lissa." but i met lissa through a mutual friend, andlast year when i met lissa she talked about this bookthat was coming out. it's all about her research andthe medical world that she comes from.

so this is the book, "mind overmedicine." it's available here as well for anyonelooking to purchase. but first a little bitabout dr. rankin. so dr. rankin is a mind-bodymedicine physician, founder of the whole health medicineinstitute training program for physicians and other healthcare providers. and is "the new york times"best-selling author of "mind over medicine-- scientific proof you can healyourself." she is on a

grassroots mission to put thecare back in health care and to heal our broken health caresystem one doctor and patient at a time. lissa blogs at lissarankin.comand has created two online communities,healhealthcarenow.com and owningpink.com. she is also the authorof two other books. and lissa will work on the focusin an upcoming public television special that willappear on pbs that she just

finished taping, and shedelivered two popular tedx talks, which are availableon her website. she's also on the speakingcircuit with hay house i can do it! conferences. lissa's work has also beenfeatured on over 30 television shows, over 50 radio shows, andin publications such as "o" magazine, "the new yorktimes," webmd, and cnn. she's also a social networkingguru, and you can follow her on twitter and on her blog,which you can sign up for her

newsletter daily. so without further ado, i willhand it over to lissa. thank you so much. [applause] dr. lissa rankin:hi, everyone. it's so nice to seeyou all here. so i want to tell you the storyof how i ended up being here in front of you, talkingabout the things that i'm going to be talkingabout today.

in many ways, i'm the mostunlikely person on the planet to be talking about howyou can heal yourself. i was raised in a veryconventional upbringing with a physician father. i came to believe that inorder to get well, to be healthy, you do the things thatthey teach us how to do in medical school, right? so my definition of "health"meant, ok, so you eat well, you exercise daily, you getenough sleep, you take your

vitamins, you go to yourdoctor for preventive maintenance, and you shouldbe healthy, right? well, and i had once worked inthe inner city of chicago. my patients were often very,very poor, and they had very poor health habits. so it made sense to me thatthese people were sick. because when i was investigatingtheir health histories and thatsort of thing, they were eating poorly.

they weren't gettingenough sleep. they had many bad habits. often they weren't exercisingat all. so it kind of made sense to mewhy these people were sick. well, then i cameto marin county. and i'm not from marin, so ihad no idea what kind of people were in marin county. but these people are proverbialhealth nuts. i see you guys are smiling.

right? so i took a job at anintegrative medicine practice, and my patients were eatingtheir vegan diets. they were drinking theirdaily green juice. they were working out withpersonal trainers. they were getting eight hoursof sleep every night. they were taking20 supplements. they were getting the bestmedical care at places like stanford and ucsf.

so these people would come tosee me, and they'd have these laundry lists of chronichealth conditions. and it made no sense to me. i mean, these people should bethe healthiest people on the planet, and they were someof the sickest people that i'd ever met. so it didn't make any sense. many of them, by the time theyhad seen me, they had optimized everything thatwestern medicine had to offer.

so they had gone to all of theirfabulous doctors and had every fabulous test out there. so a few of them weresort of practicing some functional medicine. and so some of them, i wouldfind the occasional lab test that someone else hadn'tordered, and i'd find some abnormality that we'dbe able to treat. and all of a sudden, itwould be like the lights had come on.

they felt great and everythingwas terrific. but that was maybe10% of the time. and 90% of the time, i'd lookthrough everything that all the other doctors had done,and i didn't know how to explain why these peoplewere sick. so i did somethingsort of radical. i decided, you know what,maybe i'm not asking the right questions. maybe the answer is not in theirmedical record but in

the rest of their life. so i redid my patient intakeform, the forms that you fill out when you go seethe doctor. so i was asking all theconventional questions, but i started asking someother questions. i started asking things like,if you could break any rule and there were no consequences,what rule would you break? and i started asking peopleabout their romantic life.

are you in a relationship,and if so, are you happy? if not, do you wish you were? i started asking peopleabout their work. do you love your job? do you feel likeyou're in touch with your life's purpose? do you have a calling, andif so, what is it? and i came across somereal doozies. i started asking people, if yourhealth condition had a

message to teach you, whatis it here to teach you? and then the one that reallystarted being the mother lode for me, i asked peoplewhat does your body need in order to heal? now, when i started asking thatquestion, i thought that i would get treatment intuitionsfrom people, that maybe they'd tell me i thinki'll skip the antidepressant and we'll try the tryptophaninstead or something like that.

and occasionally they wouldsay things like that. but more often than not, i'dsay, what does your body need in order to heal? and my patients would say thingslike, i need to leave my abusive marriage. or i need to quit mysoul-sucking job. or i've got to getmy kid in rehab. or i've got to deal with myaging parent and get my mom out of my house.

or i need to finallywrite my novel. and i'd say, well, great. you've just written theprescription for yourself. go do it. and they'd look at me and say,well, i can't do that, that would be crazy. so i started talking to mypatients about, well, let's assume for a minute that youjust answered the question of what does my body needin order to heal

and that it's true. what if you actually did thatthing and your health conditions went away? would you be willingto do it then? and some of them would say, youknow what, actually not. i'd rather be sick thanhave to follow through on what i just said. but some of my patients startedgetting really brave. and so i was watching thesepatients as they were going

out into the world and sortof making these courageous choices, often from this laundrylist of things that they've written out about theanswer to what does my body need in order to heal. and i started witnessing mypatients having these incredible, spontaneousremissions from a whole host of health conditions. so i was not giving these peopleany medical treatment. they had already gottenthe best medical

treatment out there. and they were getting better,and i couldn't explain that. that didn't make any senseto my very logical, very scientific, very academically-educated doctor brain. it's like, does not compute. i really couldn't explainwhat was going on. so i started researchingspontaneous remissions. this is a term the doctors useto explain patients that get

better either with no medicaltreatment or with medical treatment deemed to beinadequate for cure. so i started looking into this,and i came across a database called the spontaneousremission project. and this is a database of over3,500 case studies in the medical literature put togetherby the institute of noetic sciences. and they're case studies thatdoctors have written up as kind of medical mysteries, ofpeople that had everything

from stage iv cancersthat disappeared. there was an hivpositive person who became hiv negative. there's a gunshot wound tothe head left untreated. and it wasn't justlife-threatening illnesses like heart failure andkidney failure. it was ordinary things, likethyroid disease or autoimmune disorders or diabetes orhigh blood pressure. so i was reading through thesecase studies and this didn't

make any sense to me. again, doctor braindoes not compute. because i was not only a veryskeptical physician, but i was a very skeptical patient. so by the time i was 33 yearsold, i had been diagnosed with a whole host of chronichealth conditions. and i was taking sevenmedications that my doctors had told me i'd have to takefor the rest of my life. so being a doctor, and beingraised by a doctor, i believed

my doctors. and i believed that these werechronic conditions that i would have for therest of my life. so when i started reading thesecases of spontaneous remission, it was likethis light bulb going off in my mind. like, wait a minute. every single health conditionthat i was dealing with myself, i was able to find acase study of somebody who had

that condition and got betterwithout medical treatment. and it was like a switch flippedin my brain, where all of a sudden i started thinking,what if my illnesses aren't chronic? what if they're not incurable? what if it's possible that imight not have to take seven medications for therest of my life? and it was really-- have youguys heard the story of the four-minute mile?

yeah, i see you guys nodding. so exercise physiologists oncebelieved that it was impossible, humanly,physiologically impossible, for a human beingto run a mile in less than four minutes. and nobody had ever done it. it was kind of this world-widebelief in the athletic community that thiswas impossible. and then roger bannisterran the mile in 3

minutes and 59 seconds. and now almost every world-classrunner has run a sub-four-minute mile. so it was like that beliefthat it was impossible suddenly shifted everything forthe world of athletics. and reading the spontaneousremission project and then going through even more casestudies in the medical literature was likethat for me. it was like all of a suddeneverything shifted, and i

suddenly started thinking, whatif it's possible that i could have a spontaneousremission? what if it's possiblethat you could have a spontaneous remission? and i was watching my patientsdo this by asking the question, what does my bodyneed in order to heal, and then getting really brave. so one of the case studiesthat i came across was recently in "the newyork times," this

guy stamatis moraitis. so stamatis moraitis was a greekwar veteran who came to the united states in the 1940swith a combat-mangled arm. so they fixed his arm. he wound up getting a job inmanual labor, and he married a greek-american woman, settleddown, had kids. and one day stamatis was at workand he was getting really short of breath. so he goes to see the doctor,and the doctor tells him, you

have terminal lung cancer. and basically tells him he'sgot nine months to live. so they offered him aggressivetreatment, but they said it's really not going to extend yourlife very much, and the side effects are goingto be rough. so stamatis decided, well, if ionly have nine months left, i'd rather skip the treatment. and i might as wellsave some money. i don't have a wholelot of money.

i might as well save themoney for my wife. so he and his wife decided tomove back to his native ikaria, a small islandin greece. he figured he might as well beburied in the graveyard with his ancestors, overlookingthe aegean sea. so they moved back to ikaria,and they move in with stamatis' parents. and word gets out. friends hear that he's back.

and they start coming andbringing bottles of wine and board games to play. he figures, hey, i'm dyingin nine months, i might as well die happy. so this goes on. he decides he's goingto plant a garden. he doesn't really expect thathe's going to be around to harvest it, but he thought itwould be lovely for his wife to be able to picksome vegetables

and think about him. and he starts going backto the old church that he grew up in-- reconnected with his faithand with the people that he grew up with. so one thing leads to anotherand actually the vegetables come to harvest. and he's feeling well enough toharvest the vegetables, so he decides he's going to starttending the untended vineyards

on his parents' property. and he winds up makingsome wine. well, long story short, that was45 years ago, and stamatis moraitis turned 98years old on new year's day of this year. so 25 years after his initialdiagnosis, he decides he's going to go back to the unitedstates and track down his doctors to find outwhat happened. and apparently, theywere all dead.

so stories like this made mereally start to question, what's going on here? and the question that keptcoming into my mind was, can the mind really heal the body? you hear about it, sort ofthis new age folklore. and i had read some books aboutmind-body medicine, and none of them seemed verywell-substantiated from a scientific perspective. so i was curious.

i was intrigued. i mean, it's a nice idea. but, again, my skeptical brainsort of thinking, that sounds like, at best, wishful thinking,and at worst, just good old fashioned snakeoil selling quackery. but then i started investigatingfurther. is there any evidence that themind can heal the body? and that's when i realized thatthe medical establishment has been proving that themind can heal the

body for over 50 years. we call it the placebo effect. you guys have all heardof the placebo effect. it's this thing we kind ofbrush under the carpet in western medicine. we know it's there. we know that in clinical trials,when you give people a sugar pill or a salineinjection or, most effectively, a fake surgery, 18%to 80% of them get better.

so they know they might begetting either the real treatment or this faketreatment, but they don't know which they're getting andneither does their doctor. so on average it's about 30% to35% of people get better. and certainly, as a doctor, iknow about the placebo effect. it's out there. we're sort of taught about it. but nobody really explains it. what's happening when 30% to 35%of people get better from

getting a sugar pill? so i started investigatingthe placebo effect. i thought, is it justin their minds? are they just feeling better? but no, it's physiologicallymeasurable. these people in theseclinical trials, their bronchi are dilating. their warts are disappearing. their colons are becomingless inflamed.

there's measurablephysiological things that are happening. bald guys getting sugar pillsin the rogaine studies actually grew hair. so it's not justin their minds. it's something physiologicalhappening in the body. so it sort of led me down thisrabbit hole of my own research, of one questionafter another. i found that the mind can notonly heal the body, the mind

can harm the body. there's something called thenocebo effect, which is the evil twin of theplacebo effect. those same clinical trials where18% to 80% of people get better from taking a sugar pill,we also have to warn those people when they're inthose studies of the side effects that they might get ifthey're getting a real drug. so we tell them, here'sthe side effects. well, an equally high percentageof people actually

get those side effects whenthey're not getting the drug. they're getting thesugar pill. so thinking that we mightactually be at risk of these side effects actually makespeople get these side effects. and there's much more dramaticinstances of things like that. there's case studies all overthe medical literature of people that were told thatthey were going to die in three months, for example, ofa cancer diagnosis, and then they die almost exactly threemonths to the date, and on

autopsy, it turns out theydon't have cancer. so there's all kinds of studiesout there showing that when we have negative beliefsabout our health-- and many of us do. many of us are programmed withnegative beliefs about our health from an early age. we have those, oh, breast cancerruns in my family, therefore, i'm at risk ofbreast cancer, thoughts. or we have, i'm always goingto be battling my weight

because my parents alwaysbattled their weight. or even just something simple,like i can't heal myself. i'm dependent on doctorsto heal me. so i actually, when i was doingthis research, i have a seven year old, and at the time,my daughter was four. and i was reading all the datashowing that basically, our subconscious minds getprogrammed by the time we're about six, and that 90% to 95%of the time, we're operating from these beliefs of oursubconscious mind that are

often programmed into usby the time we're six. so i was noticing my husband,when my daughter would get injured or when she'd get a coldor something, he'd start pretending he's an ambulance. and he's going aroundgoing [siren noise] we've got to take an siennato the kid factory. we've got to gether a new knee. or, we've got to get her anew throat, or whatever. and i told my husband, we'vegot to stop doing that.

because we're programming ourchild to think that the solution is at thekid factory. that she needs to go, and thatit's outside of her, this ability to get well. so we started reprogramming,and we started telling her, you know what, we're going toput this band-aid on your knee so that you'll feel better whileyour body heals itself. and i'm going to give you thiscough syrup so that you're going to feel a little betterwhile your body heals itself

from this cold. and now she's great. i mean, she's so programmed. so people talk about being sick,and she's like, it's ok, your body knows howto heal itself. so i was reading about all ofthis and i'm researching all of this, and i'm slowly gettingkind of accustomed to the idea of like, oh, maybe themind can heal the body. there's so much research, andit's all included in my book

"mind over medicine-- scientific proof that you canheal yourself." so i was chronicling all of this as iwas going, but my skeptic brain really neededan explanation. what's happening here? how do we explain this? i needed a physiologicexplanation. it's not magic. it can't be magic, right?

so i started researching whatexplanations are out there of how the placebo effect works. and what i found is thatresearchers believe that some combination of the positivebelief that they're going to get well-- people are in thisclinical trial, they're going to get the new wonderdrug or the new fancy surgery or whatever. so they believe that they'regetting the real treatment, and so they believe the realtreatment's going to work.

so it's that combination ofpositive belief and then there's also this element of thenurturing care of somebody in a white coat saying,i believe this is going to help you. and we put a lot ofmeaning in that. we're conditioned to believethat if somebody in a white coat says, this is going tohelp you, that it will. so researchers believe that thatcombination of positive belief and the nurturing careof a health care provider

leads to changes in the brainthat are translated into the physiology of the bodythrough a whole cascade of hormonal changes. so let me explainthis for you. i'm going to give you a littleneuroanatomy lesson first. so there's this part of ourbrain called the amygdala. and the amygdala is inthe limbic brain. so this is not your thinking,rational, logical forebrain. it's the ancient lizard partof your primordial brain.

and the amygdala's primaryjob is to keep on the alert for danger. so have you guys seen thosemeerkats at the zoo, the little prairie dogs? i love them. they're always sitting there,and there's always the meerkat sentry up on the mound, kind oflooking around to make sure that there's not a tigeron the loose. and it's their job to signalto the whole community if

something's coming. so the amygdala, i like to thinkof it as it's sort of like that meerkat, the sentryup on the mound. it's always trying to protectyou, so it's always on the lookout for danger. and this is a goodthing, right? because if there's a tiger onthe loose, then this is something that we need. because what happens is if theamygdala sees that there's a

tiger on the loose, all ofa sudden the amygdala can communicate with thehypothalamus, which communicates with the pituitarygland that talks to the adrenal gland. and all of a sudden the adrenalgland is spitting out cortisol and epinephrine. so you're now in the middle ofa fight or flight response. so walter cannon atharvard called this the stress response.

and it's there to protect you. it's so that when you're instress response and your life is in danger, your heartrate goes up. your blood pressure goes up. you get blood flow to the largemuscle groups so you can outrun the tiger. so this is here to protectyou, right? but the problem is the amygdalais not smart. so it can't tell the differencebetween there's a

tiger on the loose and you'reabout to get eaten or nobody loves me. or my family has a history ofbreast cancer and so i might get breast cancer. or i hate my job. or even something simple, likesomebody just spilled red wine on my white carpet. as far as your amygdala isconcerned, all of those are equal threats.

so whenever you have a thoughtlike that, the amygdala starts this hormonal cascade and thebody is full of cortisol and epinephrine. now fortunately, there's anequal and opposite reaction called the relaxation response,which is when the body is in the parasympatheticnervous system. so the fight or flight is thesympathetic nervous system. the parasympathetic nervoussystem is the homeostatic state of the nervous system.

so in the relaxation response,all of those stress hormones go away and the body releaseshealing hormones like oxytocin, dopamine, nitricoxide, endorphins. these are all hormones thathelp the body heal. so here's the one thing-- if youget only one thing from my talk today, this is whati want you to hear. the body is beautifullyequipped with natural self-repair mechanisms. we know this.

they teach us this inmedical school. it's in our physiologytextbooks. so we know that we all makecancer cells every day. we fight the cancer cells. our body knows how to do that. we're all exposed to infectiousagents all the time, right? but we fight the infectiousagents. they don't make us sickmost of the time.

we have broken proteins. the body knows how to fixthings like that. but here's what i didn'tknow until i started doing this research. the body's natural self-repairmechanisms only operate when the body is in relaxationresponse. so any time your body's instress response, those mechanisms are disabled. so that was a huge realizationfor me because we're only

supposed to be in stressresponse in emergencies. i was just driving to munster,indiana, last week to go speak to a bunch of people at a cancercenter, and all of a sudden two tires on the leftside of the car blew out. and the car literallyalmost tipped over. just something in the roadgot into the tires. and all of a sudden, i noticedmyself in that stress response, right? because all of a sudden, i'vegot to figure out how to--

i'm going 65 on the highway. i've got to get thiscar off, safely, to the shoulder, right? so this is good. my body is supposedto be in a stress response during that time. so i'm wrangling the car. i've got cortisoland epinephrine coursing through my veins.

i managed to get thecar safely off to the side of the road. now, if i were an animal, assoon as i'm safe, my amygdala would say, you're safe now. and that stress hormonewould go down. the stress responsewould stop. because those stress responsesare only supposed to last about 90 seconds afterthe threat is gone. but what starts happening?

my brain suddenly starts going,like, oh no, i'm still far from where i'm speaking. and i suddenly now havetwo flat tires. i'm going to miss my speech. i'm going to disappointthe event planner. i can't even-- where is my aaa card? my wallet was stolen. i don't have my aaa card.

this isn't even my car. i'm driving my bestfriend's car. these thoughts, right? we have these spiralingstress responses. and i was really aware in themoment of like, oh, this is how it happens, right? and this is how it happensfor most of us. so on average, we have about 50stress responses per day. and people who hate their jobsor they're in difficult

relationships, they probablyhave more like 100. and every time we have a stressresponse, our body's natural self-healing capacitiesare disabled. they don't work. so this is how the placeboeffect works. when we have that positivebelief that we're getting the wonder drug, and when it'sdelivered to us by a nurturing health care provider, theamygdala is calmed down. so before the person comes in tothe clinical trial, they're

usually nervous andscared, right? their amygdala is firing. you've got an illness. things aren't right. things are at risk. the little meerkat'sout there. but that combination of positivebelief and the nurturing care of the right kindof health care provider can calm the amygdala down.

and all of a sudden,the body's filled with the healing hormones. and voila, the body starts toheal itself, even though all you're getting isa sugar pill. so the next question that sortof was coming into my brain was, well, we're not all inclinical trials, right? should we all be going aroundpopping sugar pills? or is there some other waythat we can do that? that we can have that same sortof placebo effect in a

way that we can maybe control. so one of the things i wasresearching, when i was looking at spontaneousremissions and patients who had had these kind of medicalmysteries was, were these all just flukes? was stamatis moraitisjust lucky? or is there something thatthese people were doing? was there something proactivethat they were doing? and i came across the researchof dr. kelly turner, who did

her phd thesis-- she studied at harvardand uc berkeley-- and she did her thesis on peoplewho had had spontaneous remissions from stageiv cancers. and she was interviewing thesepatients, as well as the often alternative health careproviders that had facilitated their healing journeys. and she was trying to figureout, was there something in common?

could she learn somethingfrom these people about how to heal ourselves? and what she found is that therewere six behaviors that these people had in common. and only two of them were thesort of things that a forward-thinking doctormight have prescribed. one of them was changing yourdiet to more vegetable-based, often gluten freesort of diet. and the other was taking somesort of supplement that the

patient believed was reallygoing to help strengthen their immune system, help fightoff the cancer. the other four things, andthey're all listed in "mind over medicine," the other fourthings were all things that were happening here. they weren't medicaltreatments per se. so that's when i startedgetting really curious. like what could we do to flipon our body's natural self-repair mechanisms the waypeople in clinical trials have

them flipped on when they'regetting a placebo? so the whole second part of mybook is about the research that i found showing that inorder to be healthy, we need more than just a healthy diet,a healthy exercise regimen, getting enough sleep, takingyour vitamins, getting your pap smears, or whatever. we need healthy relationships. we need healthy professionallives. we need a healthyspiritual life.

a healthy creative life. a healthy sex life. we need a healthy relationshipwith our money. we need to live and work inhealthy environments. we need to have healthy minds. and this is why my patientsin marin were sick. i mean, i love kale. i drink my green juice, fivegreen juices a day. i'm a big fan ofa healthy diet.

but the reality is that noamount of kale can counter balance the poisonous effectsof chronic repetitive stress responses in the body and allthat cortisol and epinephrine, which not only turns off thebody's self-repair mechanisms, it also poisons the heart. it has all kinds of othernegative effects on the body. so i wanted to try to figureout, how can i help people activate those naturalself-repair mechanisms? how can we have the benefit ofthe placebo effect without

having to take a sugar pill? so i came up with a new wellnessmodel that i teach in "mind over medicine."it's based on something called a cairn. have you guys seen these? i love cairns. and they're all oversan francisco. when you're at the marina,they're stacked along the water there.

and it's amazing because they'reso simultaneously strong and fragile, right? i mean, they can withstand wavescrashing upon them, and yet you get one of those stonesout of balance and the whole thing falls apart. so i created a wellnessmodel based on this. i call it the wholehealth cairn. and it's based on all of thedata that shows that every single one of these facets ofyour health is scientifically

proven to affect the healthof your body. so for example, people withstrong sense of community, they have half the rate of heartdisease as people who are lonely. and there's tons of researchlooking at relationships and health, and there's a wholechapter in "mind over medicine" about that,about the effects of loneliness on health. so researchers concluded, afterlooking at all of this

data, that alleviating yourloneliness is more important for the health of your bodythan starting an exercise program or quitting smoking. but when was the last time yourdoctor put a prescription that said alleviateyour loneliness? work stress is another hugething that can trigger our stress responses and disableour natural self-repair mechanisms. in japan, they even have a wordfor death by overwork.

it's called "karoshi." andi include in "mind over medicine" all of the datashowing how much work stress affects our physical bodies. financial stress, same thing. so many people in this countryworried about money and the amygdala cannot tell thedifference between, oh my goodness, how am i going to paymy bills, and there's a tiger on the loose. so what i realized is thatevery stone in this whole

health cairn can either triggerstress responses or it can trigger relaxationresponses. so if you're in a loving,nurturing relationship, then that's going to fill your bodywith oxytocin, dopamine, nitric oxide, endorphins,these healing hormones, because the amygdalais calmed down. whereas if you're in a stressfulrelationship, things aren't going well, you're goingto be triggering stress responses all the time.

so each one of these stones inthe whole health cairn is essential to the healthof our bodies. so it led me to go back to mypatients and help them look at their lives. and i started teaching mypatients what i call the six steps to healing yourself. and these are all step by steplisted out in "mind over medicine." but based on what i learned,essentially--

this is the six steps. number one is you have tobelieve that it's possible. it was huge for me when irealized that my illnesses were are all illnesses that atleast somebody had had a spontaneous remission from. and i'm now down to half thedose of one of my seven medications, having done thissix step process for myself. but it all had to start withme shifting my belief. i had to believe that theseweren't chronic, incurable

illnesses, but that icould get better. and you all have to do the sameif there's any health conditions you're dealing with,and i'm not even talking about necessarily a diagnosis. for so many people there'sthis epidemic of just not really being sick butnot being vital. we've sort of settledfor being well. and i know. so many of my patients inmarin were like this.

they'd come in and theyjust feel tired. they're having body aches orheadaches or backaches. they've lost their libido. they're just not feeling-- their mood is kindof in the toilet. they're not feeling vital. so i started thinking of healthon sort of a spectrum. there's, like, sickpeople, right? where they have a diagnosis.

they have abnormallaboratory tests. they have abnormalvital signs. and then there's wellpeople, who-- in the medical establishment,these are the people who have normal blood tests. they have normal vital signs. but they still don't necessarilyfeel great. so these people are often veryfrustrated because they come to doctors thinking that we'regoing to have the solution,

and we fail them very often. because what they want to beis they want to be vital. they want to feel just electricwith energy, like overflowing with life force. and what i realized is this ishow we become overflowing with life force. we go through this process. so step one is believe that it'spossible that you could get well, that youcould be vital.

step two is findingthe right support. so what i found in thescientific data is that it's sort of a misnomer to say thatyou can heal yourself, because the reality is the body can healitself, but the body more effectively heals itself withthe support of someone else who believes that youcan heal yourself, with the right healer. i'm now training doctors andother health care providers at the whole health medicineinstitute how to be

that kind of healer. because doctors can be both theplacebo effect, you know. they can be that nurturing carethat calms the amygdala. that doctor that says, you'renot going to go through this alone. i believe in you. i know that you can get throughthis, and we're going to do it together. that is very calmingto the amygdala.

the body's natural self-repairmechanisms are more likely to be optimized in thatsituation. but the opposite is also true. the doctor can be the nocebo. so my mom recently, she had asore neck and she went to see the doctor. and the doctor did an x-ray andfound an abnormality on the x-ray and ordered an mri. and my mom asked why?

why the mri? and he said, well, because it's probably metastatic cancer. and he turned around and walkedout of the room without a single comforting word. and you can imagine my mother,who is a big fan of my work and has read "mind overmedicine" and practices this in her own life. my phone rings, andmy mom says, my

amygdala is freaking out. because her doctor just said thec-bomb without any other explanation. that is exactly what thebody doesn't need. if she had metastatic cancer,he did the worst thing a doctor could do, because hetriggered her amygdala rather than being a calminginfluence. so my mother, being smart aboutthis, she said, i need to look at my whole health cairnright now, and i need

your help walking methrough how am i going through the week. because if i do have metastaticcancer, i want to make sure my body's naturalself-repair mechanisms are totally optimized, right? so my mom and i walked throughall of these stones in her whole health cairn. how can we activate relaxationresponses in your body? and how can we make sure toreduce any stress responses in

your body this week? and my mother wrote what i callwriting the prescription. and she included all of thesethings that she was going to plan to do that week, and shewas religious about it. well, fortunately, my mom wentin to get her mri and it turned out to be aschmorl's node. it's this benign lesion thatdoesn't need any further treatment or follow up. but i told my mom, this was ahuge a-ha to me, because i

realized we shouldn'thave to wait for a metastatic cancer diagnosis. everything that she put on thatlist, i said, mom, you need to be doingthis every day. this is how you live to be 98years old, like stamatis moraitis, who is still healthyand vital to this day. we can live to be 98 by figuringout how do we reduce stress responsesin our bodies? how do we increase relaxationresponses in our bodies?

so step three is all aboutlistening to your intuition, to that part of you i call yourinner pilot light, which is the foundation stone ofthe whole health cairn. this is your inner doctor. this is the part of you thatknows better than anybody how your body is goingto heal itself. so as doctors, we like to thinkthat i know your body better than you do. ostensibly, i went to schoolfor 12 years and spent 10

years of medical practicebecoming a body expert. but the reality is you know yourbody better than anybody, because nobody but you knows howyou're going to be able to balance your whole healthcairn in this way. so my agent, my literary agentmichele martin, she was the first person to read my book. and she called me after readingit and she said, lissa, you changed my life. because she said, honestly,before i read your book, i

thought my body was noneof my business. she said, i thought itwas like my car. you know, my car breaksdown, i take it to the auto mechanic. i expect the auto mechanic tofix it and hand it back to me perfectly fixed. she said, i was doing thesame thing with my body. she said, but after reading yourbook, i realize my body is my business, because i am thegatekeeper of my mind and

it is my responsibility to calmmy amygdala and optimize my body's natural self-healingmechanisms. and that step three part oflistening to your intuition is all about that. it's about listening to thatvoice that knows the answer to the question, what does my bodyneed in order to heal? so step four is all aboutdiagnosing the underlying root causes of illness. it's figuring out what istriggering your stress

responses and which ways mightyou activate relaxation responses that you'renot optimizing. so in the book, there's a wholeseries of questions that were some of the questions thati asked on my patient intake form that are reallyintended to help people identify what might beout of balance in my which stone is toppling here? which stone isn't at peakperformance right now? and how can i reduce thosestress responses and increase

those relaxation responses inmy body so that my body's natural self-repair mechanismsare fully functional? and step five is basically, onceyou've done that, it's writing the prescriptionfor yourself. so it's answering the question,what does my body need in order to heal, andputting into place all of those steps that you'vewritten for yourself. so this takes a lot of courage,because it's one thing to identify the issues.

when i was asking my patients,what does your body need in order to heal, and theywere saying, i need to divorce my husband. i need to quit my job. i need to sell my business. that's one thing. one woman said i needto move to santa fe. and i said, santa fe? why santa fe?

and she said, i don't know. but i have a vacation home insanta fe and every time i go there, all of my symptomscompletely go away. so she was brave enough toactually leave her husband, sell her business, move to santafe, put her mom in a nursing home near her becauseher mom had been living with her and was triggering stressresponses all the time. she had always wanted to go toart school, so she signed up for art school.

she had this whole new communityof artist friends. she started datingthis new guy. and she calls me threemonths later. all her symptoms were gone. so step five is about writingthe prescription for yourself and then finding the courage toactually take action and to put into play what yourintuition knows about what your body needs in order tobe optimal, in order to be completely vital, in order to beexploding with life force.

so step six is one of thehardest steps, and it's the most spiritual. step six is surrender. so it's essentially, there arepeople out there that have done all of this. they have so much positivebelief that they're going to get better. they have the best healers. they are listening to theirintuition and doing everything

they can to diagnose the rootcause of what's triggering stress responses intheir bodies. they're writing the prescriptionfor themselves. they're being brave. they're doing it all. and they're still sick. one of these is my good friend,kris carr, who i asked to write the forward to thisbook because she's the best example i know of somebodywho is a model patient.

kris was in her early '30s whenshe was diagnosed with stage iv cancer, a typeof cancer for which there is no treatment. so basically, her doctor said,well, do what you can to take care of your immune system,and hopefully you'll get another 10 years. but they didn't think she'dlive beyond that. so kris changed her diet. she started followingthis, she calls it

her crazy sexy diet. she's "the new york times"best-selling author of "crazy sexy diet" and "crazy sexykitchen," as well as two other books. and she made a documentarycalled "crazy sexy cancer" that was about herhealing journey. and kris has done all of this. she has the most balancedwhole health cairn of anybody i've met.

i just had kris come to film advd with me and we did an hour long interview. it's going to be part of thepledge special for the public television specialthat i'm doing. there's going to be a wholepackage of stuff that's part of the public televisionspecial. she's really amazing. and yet she still hasstage iv cancer. so whenever we talk about thesesorts of things, it's

easy for people to kind of makethe leap to, well, i've done everything right. i'm still sick. i must be doing somethingwrong. or i must have caused myillness in some way. and i'm in no way suggestingthat anybody who is sick has brought this upon themselves. i'm in no way blaming or shamingor trying to guilt somebody about an illness.

it's not about that. all that does is triggermore stress responses. so step six is really importantbecause we have to, at some point, accept thatmaybe we're battling an illness because it'sour wake up call. maybe the illness is somethingour souls chose to experience in this life so that we canlearn what we're here on this earth to learn. or maybe it's just bad luck.

but there's a difference betweenthinking that you're a helpless victim of an illnessand recognizing that your body is your business. so it's a fine line. i was talking to one of mymentors, dr. christiane northrup, about this, and isaid, how do i explain this to people without it sounding likei'm blaming people for their illness? she said, lissa, we areresponsible to our illness,

not for our illness. kris carr says she participateswith her illness. in other words, your bodyis your business. and you have at least some powerover whether or not your body is going to be optimallyvital based on being the gatekeeper of your own mind. so figuring these things outchanged how i think about the whole establishmentof medicine. and i'm on this mission nowto heal health care.

to put the care backin health care. and i realized that one of thebiggest reasons that our health care system is brokenis because we've forgotten. we've forgotten aboutthe body's innate ability to heal itself. and we've gotten so investedin technology that we've actually lost touch with oneof the most healing things that the body knows how to do. and i firmly believe that ifevery empowered patient and

every conscious health careprovider started adopting this way of thinking about health,what i call whole health, that it would change ourentire system. so i've been going around thecountry on this book tour speaking to groups of patientsand health care providers and really trying to make a shiftin this way of how we think about these things. because it all startswith you. it all starts with one empoweredpatient, one

conscious health care provider,trying to heal the rift that has come up. i hear so many storiesof that rift. there are so many doctors andpatients that have the sort of experience my mother just hadwith her doctor, when in fact, as healers, it's our jobto be the calming influence on the amygdala. to remember the healingpower of love. to show up in support,nurturing, caring.

somehow, i mean, it used to bethat's pretty much all we had as doctors, right? we didn't have the technologythat we have now. we didn't have penicillin andvaccines and all these amazing pieces of technology thati'm not in any way suggesting that we ditch. in fact, i mean, my husband cuttwo fingers off his left hand a while back with a tablesaw, and thank god for dr. jonathan jones, whopainstakingly spent eight

hours in surgery with amicroscope, reattaching every artery, nerve, and bone in myhusband's fingers so that he has 10 fingers today. i'm sorry, no amount ofmind-body medicine would have done that. so i'm not in any way suggestingwe shouldn't optimize what western medicinehas to offer. i'm just saying it'snot enough. we need to not stop there.

it's not enough just to take themedicine or even to eat a pristine diet and exerciseregularly and take your vitamins. that we have to take the nextstep to figure out how to reduce our stress responses andincrease our relaxation responses so that thebody can do what it does best, heal itself. so i want to leaveyou with a quote. this is from dr. albertschweitzer.

and he says, the doctor-- he said-- hang on, i'vegot to get this right. i'm bad at quotes. he says, i want to tellyou a little secret. we doctors, we do nothing. we only help and empowerthe doctor within. so i encourage you tobe that doctor. everyone of you has the powerto be the doctor within. thank you very much.

audience: i have a question. the cortisol that happenswhen you're in stress. dr. lissa rankin: yes. audience: i've heard this alot, that whether it's the tiger or a deadline, your bodyexperiences it the same way. dr. lissa rankin: right. audience: and i've also heardthat it takes a long time for that cortisol to get backto a healthy state. that it takes a second to spike,but it can take 10

hours, 12 hours, aday to come down. but i am not a doctor. i don't-- is this-- can you speak more to it? dr. lissa rankin: yeah. audience: how do we know it'sthe same, whether it's minor or a car crash, that our body's interpreting it the same way?

well, cortisol is an interestingbeast because it fluctuates. it's supposed to fluctuatethroughout the day. and so cortisol, when we'reactively in stress response, the cortisol levels aregoing to go up. but over time, if we'rechronically, repetitively in stress response, the adrenalglands can get depleted. and so our cortisol levelscan actually be low. so if you test in the moment,cortisol levels, for example,

might be high in the middleof a stress response. but then if you're checkingbaseline cortisol levels in the morning on a regular day,those cortisol levels might be low because you've essentiallydepleted your adrenal glands. so it can be very hard to tellwith something like a lab test how stressed the body is withregard to cortisol. but what happens is that thosestress responses kick off, like you said. the cortisol levels can go up.

but then, over time as we'regetting these, like i was talking about when my car wenton the side of the road, we get these stress responsesthat kind of go one after the other. so like i said, it's supposedto only take 90 seconds. so it's possible for thosecortisol levels to go right back down. but for most of us, we have theongoing monkey mind mental dialogue that follows astressful event that leads us

to continue that process. so it very much dependson that. but animals, for example. they're much morepure about this. the stress happens. they get themselves to safety. and then their cortisol levelsgo right back down. so it's possible. we can do that.

so what i wound up doing, forexample, when i was on the side of the road, i was feelinglike, oh my goodness, here's my body instress response. i was watching itlike a movie. it was very surreal, becausehere i am on the road on a book tour, talking aboutthis whole process. and now i'm living it twice. this thing had just happenedwith my mom, and i was noticing the stress responsethat was coming up of my mom

potentially having metastaticcancer. my dad died of metastatic cancerseven years ago, so for both of us that was like a hugetrauma, kind of reopening that old wound. and the way in which my mind wasworking around that, like we don't have a diagnosis,right? there's no need to actuallybe scared yet. and yet i was terrified aboutmy mom's mri because literally, i had talked to thedoctor and i said, is there

anything it could be otherthan metastatic cancer? and he said no. and so i was terrified. and the same thing when i wason the side of road, right? i'm noticing this tendency thatwe have to make up all these stories about things. so i sat there, and what i didwhen my car, when i pulled my car off to the side of theroad, and i realized, ok, i'm safe now.

i no longer need to bein stress response. i don't need to protectmyself. thank you, amygdala, well done. good job. so i literally satdown and i did-- there's an exercise in the bookbased on herbert benson, this harvard doctor, has donea lot of research on the relaxation response. he wrote a wonderful bookin the '70s called "the

relaxation response." so ipracticed his technique, which is based on a type oftranscendental meditation. and it basically is thistechnique where-- we can do it right now. i'll give you the quickand dirty 30 second relaxation response. if you close your eyes for justa minute and just focus on your breath. and i want you to picka one word mantra.

something that resonates withyou, like "one" or "peace" or "love." i chose the word "safe"when i was on the side of the road. and as you breathe, i want youto just repeat that one word mantra on the exhale. now, you may noticeother thoughts coming into your mind. and that's all right. just passively disregard theother thoughts as they come

into your mind. just notice it. hello, remembering. or hello, planning. and just keep coming backto your breath, to that one word mantra. all right, go ahead andopen your eyes again. so if you were in one of herbertbenson's many, many, many research studies, he wouldhave had you do that

process for 10 to 20 minutesonce or twice per day. it's been proven to aidin almost every single illness out there. he's got the data. it's clear. it's that simple. so i sat there on the side ofthe road, and before i called my husband to find out what myaaa number was, and before i called aaa, and before i calledmy best friend to tell

her i'd just blown out two ofher tires, i did a little 10 minute relaxation response. because i knew, even though itwas going to take 10 minutes away from me getting to myevent, that the only way i was going to show up reallyin service at that event is if i was calm. so putting ourselves into therelaxation response can be that simple. and any type of meditationworks, but it's not even that.

and herbert benson found youdon't even need to close your eyes and be seated inorder to do this. you can repeat this one wordmantra on the exhale while focusing on your breath andpassively disregarding other thoughts that comeinto your mind. you can do it whileyou're shopping. you can do it whileyou're driving. you can do it while you'remaking dinner. and it's been scientificallyproven.

he puts everybody-- monitors them, monitorstheir blood levels. scientifically proven to put youinto relaxation response every time if you can quiet themind and you can calm the amygdala in that way. but there are some really easy,fun ways to put yourself into relaxation response. laughter is a great one. norman cousins wrote the"anatomy of an illness" all

about how he healed hisankylosing spondylitis by watching marx brothers movies. sex. another fun one. so playing with animals. the healing act of generosity,that's one a lot of people don't think about. i just saw a great newsarticle about this guy andy mackie.

he's 71 years old. he's had nine heart surgeries. and he was taking 15 medicationsfor his heart that were giving him all kinds ofterrible side effects. so he finally went to hisdoctors and he said, i've got to get off these drugs. it's making me miserable. and they said, well, if you stopyour medications, you'll die within a year.

so he said, well, if i'm goingto die within a year, i might as well die going out and doingsomething i've always wanted to do. so he took the money that hewas spending on those 15 medications and he bought 300harmonicas and gave them away to kids in public schools,complete with harmonica lessons from himself. so a month later, hewas still alive. so he took the same money and hebought 300 more harmonicas.

and it's now been 11 years and16,000 harmonicas later, and andy mackie is still alive,giving out harmonicas to kids. so we can calm our amygdalasin a whole variety of ways, and that's part of what you'regoing to want to write in the prescription for yourself. how can i add more relaxationresponses to my life? female speaker: thanks. thanks a lot for coming. dr. lissa rankin:thank you all.

female speaker: we'reout of time. dr. lissa rankin: thank you.

osteopenia vs osteoporosis

osteopenia vs osteoporosis

active level strength, step up. and using a step, you can use just one ofthe steps in your house, or if you happen to have a step stool, as long as it's sturdy,you can use it. you want to forcefully place one foot on thestep. you want to get some of that pounding for yourself. step, and just place the toeof the other foot beside you. let's do that again, forcefully stepping upand then placing the other foot just beside for balance. alternate sides, step and place going down. now here, just a little tip in terms of alignment.

a lot of my clients have knee pain when theygo up or down stairs, and that has to do with the alignment of their knees. just like welooked at with the squats and with the lunges, you can use, and again, best to do this infront of a mirror, but when you step up, if you place the stick in front of your secondtoe, you want to look at where your knee is lining up with the stick. again, your kneecap should be hiding behindthe stick and not coming inward like this. because coming in on a step like this is verystressful on the knee joint, or going down. a lot of people do that without realizingit. so using the muscles and recruiting the muscles around your hip to pull your femurback into alignment is going to get your knee

into that position. ensuring that your archis dynamic so that you can step up and down with your knee in that alignment. good. once you have your form, then take itwith you into a little more vigorous step up.