Month: September 2020

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Don’t Sell Him Short

So I’ve found myself in a season of being smacked in the face with the need to push myself into change and growth. It’s very uncomfortable, but who grows when they are comfortable?

I was doing an amazing devotional with my brother, and was reminded of something:

What that means is I am extremely powerful because of Whose I am and Who dwells in me–the Spirit of the one who can do more than I can ask or think–more than I can imagine. And I started asking myself–then why would I think so small? How insulting to my God! When He can do so much, why would I ask so little? Why would I dream so small?

I am asking you the same–challenging you to dream bigger. Whose life can you change or touch if you dream just a little bigger, answer more challenges that maybe you’ve been shying away from. Remember, you are God’s instrument. He has endowed us with talents that we are responsible to use.

I am reminded of one of my favorite poems by Marianne Williamson, “Our Deepest Fear”, likely one of my favorites, because I need the constant reminder.

“Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness
That most frightens us.

We ask ourselves
Who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?
You are a child of God.

Your playing small
Does not serve the world.
There’s nothing enlightened about shrinking
So that other people won’t feel insecure around you.

We are all meant to shine,
As children do.
We were born to make manifest
The glory of God that is within us.

It’s not just in some of us;
It’s in everyone.

And as we let our own light shine,
We unconsciously give other people permission to do the same.
As we’re liberated from our own fear,
Our presence automatically liberates others.”

Go answer your call–fulfill your purpose of bringing glory to God by living his purpose for your life and meeting your full potential.

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Metabolic Syndrome

Metabolic syndrome is a term that has come up quite a bit in some of my blogs, and I thought that it may be prudent to take some time to fully explain what this really is.

The National Cholesterol Education Program’s Adult Treatment Panel III report (ATP III) defines the metabolic syndrome a multifactorial risk factor for cardivascular disease that includes 6 components:

  1. Abdominal obesity–the tendency to carry more weight in your midsection than other areas of your body
  2. Atherogenic dyslipidemia–unhealthy proportions of lipids. It can be too many, or too few of the “good” lipids to the proportion of “bad” lipids
  3. Raised blood pressure–this doesn’t necessarily have to be the classification of hypertensive range blood pressure
  4. Insulin resistence +/- glucose intolerance–this doesn’t necessarily have to be the classification of diabetes mellitus type 2, but this is what causes diabetes mellitus type 2
  5. Proinflammatory state–a state caused by a number of things, including increased adiposity (too many fat cells). This can be checked by a CRP value.
  6. Prothrobotic state–this is the state of a body wanting to clot too readily. It’s why people are told to take aspirin.

Definitions for each of these vary, depending on the source you are using. The main thing is in recent years, you are seeing more and more people talk about insulin resistance and adiposity as being major drivers in metabolic syndrome.

Metabolic syndrome is beginning to be connected to many different health problems. I recently gave a talk connecting it to gynecologic health issues, in addition to it’s cardiovascular implications.

Medicine is looking for drug targets to help prevent morbidity and mortality from metabolic syndrome. However, many of these risk factors can be modified through a healthy lifestyle.

Eat well: remember the healthy plate! Healthful diets are the cornerstone of health! Good nutrition and appropriate nutrient balance are ways we try to keep our bodies at a healthy weight and prevent the maladaptive hormone balance that happens when our bodies have excess adipose tissue–the changes that lead to metabolic syndrome. You can consider a plant-based diet, which is one of the most evidence based diets, or if you are at the other end of the spectrum, low-carb, or keto may be reasonable options. Just do something!

Move as much as possible: exercise of at least 150 minutes of moderate cardio weekly, plus strength and flexibility training, is considered an active lifestyle. I say start where you start! If that’s a 10 minute walk daily or 30 minutes once weekly, its better than 0. You want to move as much as possible,because, in addition to all the other benefits, it helps maintain a healthy body weight, reduces insulin resistance, lowers blood pressure, reduces inflammation (any one noticing a theme)–it basically reverses metabolic syndrome!! So get moving people–dance in your living room, go for a walk with your family, ride your bike, go for a swim–just move! And remember, your change doesn’t have to be perfect, it just has to be changing. That’s it.

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Can you do a Plant-Based Diet?

Plant-based zuccini lasagna, courtesy of Chef Julia, The JuJu Products

YES! You can!

I started moving towards a more plant-based diet earlier this year. In full disclosure, I’m not fully plant-based today, I’ve had periods of being more plant based than others.

I made my decision because I was trying to see if moving to a less inflammatory diet would help my headaches. I truly believe it was helpful in decreasing the frequency and debility I was experiencing.

There are many other reasons to consider switching to a plant based diet.

A plant-based diet has been shown to:

  1. Improve nutrient intake
  2. Decrease mortality from all causes
  3. May reduce the risk of coronary heart disease by estimated 40% and cerebral vascular disease by 29%
  4. Reduce the risk of developing type 2 diabetes and metabolic syndrome by 1/2
  5. Reverse atherosclerosis (hardening of the arteries)
  6. Decrease blood lipids
  7. Decrease blood pressure

What is it?

A plant-based diet is a diet based in nothing from animal products. A vegetarian diet is slightly less rigid and typically allows eggs and dairy.

So, how do you start? Like anything, you start

There are sooooo many resources for beginning a plant based journey, and it does require research. If you are going to be strictly plant-based, and not vegetarian, you will need a vitamin B12 supplementation.

If you click the link, there are several other links to information on how to get started on your own. It takes a good deal of research on nutrition and matching nutrients. You want to make sure you are getting enough essential amino acids per day, and enough nutrients–you can’t just eat rice and potatoes–not healthful!

One thing I have done is invested in meal prep. It let’s me try different flavors and takes some of the stress off as I transition. My meal prep person is AMAZING!! If you’re in the Houston area and reading this, consider contacting Julia of The JuJuProducts for amazing vegan meals. You can also look for a healthy vegan meal prep in your area as you continue to try your own vegan recipes.

You can start with Meatless Mondays and transition to more meatless days, or rip the bandaid off and go for it. The goal is to make a change in the right direction. Honestly, the right way, is the way that works for you and your lifestyle!

All Plant-based “shrimp” poke bowl, Courtesy of Chef Julia, The JuJu Products

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Metabolic Syndrome and Gynecologic Health

I was very honored to be asked to answer some questions for some ladies to discuss their Healthy Future Marriage–and I thought, let’s do a blog post!

I’m not a gynecologist, but guess what? Your metabolic health can affect EVERY ORGAN SYSTEM!!

For women, it’s important to remember that a healthy lifestyle isn’t just about fitting into that perfect outfit, it’s also about a healthy heart, healthy ovaries, and a healthy uterus!

Many gynecological problems are related to metabolic syndrome and unhealthy BMI, in particular, PCOS, endometrial polyps and cancer, and uterine fibroids (honestly, these are some I was asked specifically to touch on—there may be others).

PCOS

PCOS is polycystic ovarian syndrome. Many women present because of irregular periods. They may have more hair in places we like to pluck and wax. What I would find on my evaluation is hormone imbalances, sometimes I see the cysts on the ovaries, many times the BMI is increased, and many times there is some insulin resistance. See the last two—we are touching on metabolic syndrome here. PCOS is much more likely to be associated with metabolic syndrome, and women who lose significant weight (which tends to reverse metabolic syndrome) can see improvement or reversal on their PCOS. Additionally, one of the treatments for PCOS is metformin, a medication used in diabetes management. It normally helps control the periods and improve fertility.

Fibroids

Uterine leiomyoma (fibroid) benign masses that grow on the uterus. A couple of studies have shown that there is may be an association between fibroid developing metabolic syndrome.

Endometrial Polyps

Endometrial polyps and cancer are tumors of the lining of the uterus. They have a known association with BMI>30, diabetes, and hypertension (things that make up metabolic syndrome). They are so frequently associated that they are known as the “metabolic triad” of endometrial cancer.

  1. Adipose tissue is an endocrine organ. In excess it secretes hormones that may promote cancer growth
  2. Hyperglycemia promotes an environment for cancer cell growth
  3. Insulin resistance promotes cancer growth by promoting IGF-1 (a growth factor). (Metformin has a role here as well)

So, what do we do about it?

  1. Eat well. I always say that a healthy diet begins with a healthy plate. Plant based diets are extremely evidence based, but if you are sticking to a healthy plate, you are on your way!
  2. Move as much as possible! Cardiovascular exercise if at least 150 minutes weekly, plus strength and stretch is recommended.

I tend to believe that if you focus your efforts in these two things, the health follows. (You can also find other tips about decreasing stress through meditation and getting enough sleep in the Wellness tab). If you are having problems after trying these, then discuss with a healthcare professional who can help you further!

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Eat well, Play well

What you say, doc?! My soda, candy, soul food are messing up my sexual health?

Ummmm, it could be!

We’ve known for a long time that metabolic syndrome was a risk factor for erectile dysfunction and poor sexual health in men. It turns out that it also effects sexual health in women!

Recent studies show that metabolic syndrome affects adversely affects sexual function in women, and is most pronounce in women before menopause—meaning women still of child bearing age. This means that if you are wanting to become pregnant it becomes very important to pay close attention to your metabolic health!

Furthermore, a BMI > 30 may also negatively affect sexual function although data here are mixed.

Generally, it’s thought to be the result of inflammation, and decreased blood flow to the genitourinary tissues. It can also result in hypogonadism–decrease in size of the sexual organs and the production of the sexual hormones. In the instances of increased BMI, psychological factors may also play a role.

So, how do we address it??

This one can not be addressed by medications, and if you’ve read anything here, you know I’m not big on medication fixes!! A healthy diet and exercise are the best way to combat metabolic disease and unhealthy BMI.

I generally tell people to start with a healthy plate. The Mediterranean diet is the most tried and true for sexual health. For more information on the Mediterranean diet, see this excellent post by Mayo Clinic.

Cardiovascular exercise of 150 minutes weekly (if moderate intensity), plus additional strength and flexibility exercise are what experts recommend for an active lifestyle. In addition to all the other benefits of exercise, increasing exercise will help reduce insulin resistance, one of the major drivers of metabolic disease.

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