Category: Podcast Episodes

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DD 003 Caffeine: Helpful or Harmful for Diabetics?

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CoffeeBeansCapp zirconicusso FDPIn today’s episode we will discuss:

  • What we have accomplished this far.
  • Step-by-step or all at once…
  • Why I love medical professionals.
  • The Second Add/Subtract/Add
  • The affect caffeine has on insulin and blood sugar
  • Discover some tasty hot/cold drink options

Exercise: Talk with your health care provider.  Some things to consider: kind of medication, blood sugar levels,

What have we accomplished this far?

We have ensured we are well hydrated by adding water.  We have also decreased the amount of sugar intake by eliminating sweet drinks.  And we have slightly increased our activity by standing 10-30 min. per day.

Step-by-step and all at once…the decision is yours…

Some may be ready to jump right to a full vegetable juice fast.  This is a way to get things moving quickly.  However, I do not recommend that people jump straight to a juice fast.  We must be physically and mentally ready to handle the radical bodily changes.  We should also be educated on how to handle the changes in relation to any medications and diabetic reactions.  That information is highly individualized and your healthcare provider should be involved.

As with all that we say and do here, the choice is ultimately yours.  I am sharing my experience as a diabetic and one who enjoys seeing both diabetics and non-diabetics gain healthy lifestyle habits.  The ideas presented here have worked for me.  They are presented in this order to help minimize the normal effects of cutting out sugar, caffeine and other common substances in the standard modern diet.

Why I love medical professionals:

Doctors, Physician Assistants, Nurse Practitioner and other licensed healthcare professionals play (or can play) a vital role in our health and recovery.  In modern times they are particularly good at urgent care.  It is likely that doctors and medicine saved my life during a heart attack.  It is also likely that standard practices and care helped put me in the condition to need the emergency intervention.

Doctors and other health care professionals are a valuable resource for us.  Seek out those interested in you maximizing your health and not simply managing your disease.  There seems to be an increasing number out there interested in working with you for your health.

Develop a relationship with your provider.  Express you desire to regain and take control of your health.  Many are willing to work with you.

Some have just become cynical and actually do not believe that you are capable of following through on a healthy lifestyle.  If they are not truly supportive of your healthy decisions, it may be time to look for a new provider.

Crawling a little faster…  The second Add/Subtract/Add

Add: Herbal Teas

(Note: some herbal teas can have impact on medication.  Do your research.  Don’t be afraid to ask a dietitian or pharmacist)

There are many to choose from.  I recommend organic whenever possible.  I suggest no sweeteners of any kind at this point in the process.  Nevertheless, pure stevia extract may be a safe, if not beneficial, option.

Many teas contain powerful anti-oxidants, small amounts of minerals and other micro-nutrients.  Even with the goodness they contain they should still be used in moderation.

Here is a list of favorite herbal teas:

(The teas are linked below to my Amazon affiliate account.  If you want to buy them from Amazon I would appreciate you using these links.  If you can find a better deal elsewhere, go for it! Note: price/teabag as of original publication)

There are many more!  These are just a few that I enjoy.  Warm, hot, or cold, these are a good way to start or end your day.

Subtract: Caffeine

Caffeine is a moderately addictive stimulant.  It is also considered the most wildly consumed drug.  It can temporarily boost our thinking abilities and make us more alert.  That is not all bad.

Daily Cafeine Intake Doffee Drinkers 2009How much are we consuming?

According to a 2009 National Coffee Association report U.S. adults coffee drinkers consumed an average of 374.4 mg of caffeine daily.  More than two-thirds from coffee.

What is considered a safe amount?

For healthy, non-pregnant, adults 400 mg per day is generally consider safe for healthy individuals[3].  However, this amount was used in the studies referenced below and caused decreased insulin sensitivity in healthy people.  Diabetics seeking to regain control over their health should consider eliminating caffeine at least until it is under control.

Most of our caffeine comes from coffee, tea and about 20% comes from carbonated beverages.  Chocolate is a food source of caffeine.

How does it affect diabetics?

Caffeine decreases insulin sensitivity from 15%[4] to up to 35%[5].  The effects of daily caffeine consumption in insulin sensitivity can last for at least a week.  In other words, it magnifies insulin resistance.  Something we do not want.

Science Geek Minute:

Caffeine stimulates the production of catecholamines[6].  The three most abundant in humans are:  epinephrine[7] (adrenaline), norepinephrine and dopamine.  Our body makes them by combining phenylalanine and tyrosine (two amino acids – the building blocks of protein).  These are essential hormones.

Caffeine has been found to increase levels of epinephrine (adrenaline) and norepinephrine.  These are involved in the fight-flight response.  These hormones are made in our adrenal glands.  Some believe that the artificial over stimulation of the adrenal glands can lead to these important glands becoming fatigued.

Reducing and eliminating caffeine:

Caffeine elimination does not have to be a lifelong situation.  However, as we are getting healthy, we do not need anything to get in the way of our progress.

Caffeine is addictive and many who quit, experience withdrawals.  Headaches, fatigue, and irritability are commonly reported.  Some report flu-like symptoms such of muscle pain, nausea and even vomiting.

The withdrawal symptoms typically last 12-24 hours.  However, they can last several days for heavy caffeine consumers.[8]

If you drink a lot of coffee or other sources of caffeine you may consider a step-wise decrease in consumption.  Perhaps cutting intake by ¼ to ½ for a couple of days then taking it down another ¼.  Those who only drink a cup or two may consider going cold turkey.

Whatever path you choose, remember to add in some healthy herbal teas.

Add:  10 Minute Walk

Please check with you healthcare provider.  I know I have said it before.  This is important.  Schedule a physical and discuss your plans.  Remember, they are there to support you.  They also may have some insights into some complex factors.

Take a short walk at whatever pace you can safely sustain.  When I started, it was about a 5 to 10 minute stroll.

Some may have difficulty, or not feel safe, venturing away from the house.  Perhaps starting with 10 minutes of pacing or walking throughout the house is a good place to start.

Some may already be ready for a 30 minute brisk walk.  Go for it!

Question: What herbal teas do you like the best?

References:

[1] Holy Basil (Tulsi) http://www.webmd.com/vitamins-supplements/ingredientmono-1101-holy%20basil.aspx?activeingredientid=1101&activeingredientname=holy%20basil

[2] Information on the herb Gynostermma, http://en.wikipedia.org/wiki/Gynostemma_pentaphyllum

[3] Mayo Clinic: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

[4] Keijzers, G, “Caffeine Can Decrease Insulin Sensitivity in Humans”, Diabetes Care, February 2002 http://care.diabetesjournals.org/content/25/2/364.short#

[5] MacKenzi, T, “Metabolic and  hormonal effects of caffeine: randomized, double-blind, placebo-controlled crossover trial”, Metabolism December 2007  http://www.ncbi.nlm.nih.gov/pubmed/17998023

[6] http://en.wikipedia.org/wiki/Catecholamine

[7] http://en.wikipedia.org/wiki/Epinephrine

[8] Juliano, LM, “A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features.”, Psychopharmacology, October, 2004, http://www.ncbi.nlm.nih.gov/pubmed/1544897

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HTWW 028 – The Impact of PTSD on Families

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CouplePorblems David Castillo Dominici FDPThe Impact of PTSD on the Family

In this episode we discuss:

  • Secondary traumatization
  • Ways families respond to stress (and Post-Traumatic Stress)
  • Two key areas of stress for the family
  • Resources for the family

The family’s response to increased stress: (In part based on Kerr & Bowen, 1988)

  1. Grow distant from each other
  2. One will take on the traditional role of another member of the family.
  3. An individual may sacrifice themselves for the sake of “peace”
  4. Conflict
  5. Adapt, bond together and grow

Two significant problem areas the anger outbursts and emotional numbing

Anger outbursts 

  • May be verbal or physical
  • Not necessarily directed at spouse or children
  • Aggression may have been adaptive and appropriate during war
  • Fear and guilt both past and present are foundations of anger
  • May lead to the family members developing maladaptive coping skills
  • See more an anger in “Healing The Wounds of War” episodes: 13, 14, and 15)

Emotional Numbing

  • Isolation for social situations and from family members
  • My become more withdrawn after anger outburst – fear of again losing control
  • Seems unable to experience the good emotions
  • Fears experiencing the “bad” emotions associated with the past
  • May adopt an authoritarian way of dealing with family members

Survivor guilt can make it difficult to connect with family.

Resources for Family Support

  • NAMI.org (National Alliance on Mental Illness: Family-to-Family peer support) This group offers peer support for mental problems of many kinds. They offer a 12 session class at no cost.  It is not necessarily specific to PTSD, but many of the family coping skills needed cross boundaries.  Classes are offered around the country.  Check out their website for more information.
  • MilitaryOnesource.mil (for military members and their families) or you can call 800-342-9647
  • ptsd.va.gov/public/web-resources/web-families.asp (A good place to start for veterans and their family members)

More references

Image courtesy of David Castillo Dominici on freedigitalphoto.net
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DD 002 – Small Changes, Big Results

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Zig-A Goal Properly Set

Small changes can lead to big results. Setting our focus on accomplishing a progression of small performance goals will help us keep our eyes on what is important…

In this Episode we will discuss:

  • Good news for our friend Jerry and diabetic foot pain
  • Small Changes Big Results (the Crawl/Walk/Run principle)
  • Add/Subtract, Add
  • The first crawls toward Defeating Diabetes (including a few tips on how to make water a little more palatable.

Good news report from a member of the community:

Jerry is a type 2 diabetic.  By age he is considered a senior citizen.  But by activity level he is 20+ years younger.

Jerry wants to get his diabetes under control.  He started to make some of the small changes we will be discussing over the next few weeks.  Then he noticed that his feet were not hurting nearly as much.  This is good news for him.  He is on his feet a lot.  Being active is part of his personality.  Less, and perhaps one day soon, foot pain will help keep him active.  Good job Jerry.  Keep up the good work.

Small Changes can Equal Big Results:

It may not seem like there is a lot to the baby steps or the crawling part of recovery.  Some people may be able to speed right through to the walking phase.  I do not recommend this approach.  Time (with effort) is an important part of regaining health.  Our bodies need time to adjust and heal.  Our minds also need time to change.

One small change by itself will not likely make the difference in your health.  But this one change leads to being able to do another change and before you know it…your body is transforming.

Performance Based Goals:

We may have our big goal (objective) in mind—like no more medication.  However that goal is only reached by setting small, obtainable, measurable performance goals.  Our big goals are built upon the small task oriented goals.  The Add/Subtract/Add below are good examples.

Write down your goals (big and small).  Keep track of your progress.  Measure your blood sugar, weight, waist size.  The last two are not our main target.  But they are indicators of some kind of progress.

Most of the steps we will consider are comprised of three small parts:  Add (or Increase), Subtract (or Eliminate), and Add Activity (Add/Subtract/Add).

The First Crawl

Add – Water: This is not some miracle cure as some circulating E-mails or Facebook messages claim.  Yet it is an important macronutrient.  We cannot live, let alone thrive, without adequate water.

How much water?  You may have head it recommended that we should drink 8 glasses of water each day.  I have not found the science behind that statement.  There are also many myths about water circulating around the internet.[i]  The amount depends on your body, the kinds of food you eat, your activity level, and climate.  Our bodies are good at eliminating excess water.  Nevertheless, it is possible to drink too much water.

We usually do well to listen to our bodies in this regard.  Some may need four glasses of water.  Others may need ten or more.

If you are already drinking enough water there you are a head of the game and ready for the second half of the first step.

Subtract/Eliminate: Sugar/Sweet Beverages

This includes soft drinks (soda, pop, cola, etc.) energy drinks and processed fruit juice.  Just one 12 Oz can of cola has about 10 teaspoons of sugar!  Canned, bottled or boxed fruit juice is not much better.  An 8 oz. glass of processed orange juice has about 6 teaspoons of sugar.

“Diet” drinks are not a healthy alternative.  At the very best they appear to lead to eating of more calories.[ii]  We are not likely to regain our health if we rely on unhealthy substitutes in an attempted to satisfy our sweet tooth.  In fact, artificial sweeteners have been linked to a significant increase in waist size.

A BIG Problem — Researchers at UT Health Science Center in San Antonio, TX followed over 474 people for about 10 years.  They found that the waist circumference of diet soda drinkers increase 70% more than non-diet soda drinkers.  A whopping 500% increase was observed in people who drank 2 or more diet drinks per day over non-users.[iii]

But…I don’t like water!

Is it possible to make water more palatable without adding sugars or a lot of calories?

I thinks it is possible.  Here are three suggestions:

  1. Lemon/Lime Water
  • Slice a lemon and/or lime into quarters or smaller wedges
  • Squeeze some fresh juice into a class of water – that simple
  • To enjoy it on the go place a wedge in a zip-lock bag and take it with you.
  1. Cucumber Water
  • Fill a carafe with water
  • Slice about 4-6 inches of a cucumber with peal into 1/8 to ¼ inch thick slices
  • Place sliced cucumber in water
  • Place carafe in the refrigerator for a couple hours
  • Enjoy this cool and refreshing beverage
  1. Mint Water
  • ¼ cup of mint leaves loosely packed per 32-48 Oz of water
  • Let leaves soak in water in for a couple of hours and then enjoy

If you are really daring you can mix any of the above.

Add Activity/Take Action: Stand for 15 min.  At a time you would be sitting, stand.  It only burns a few more calories.  It won’t make you thin, but it is a start.

For those a little farther along, provided you are healthy enough, take a short stroll.  It does not have to be fast or long.  Just take a stroll during a time you would normally be sitting at a computer or in front of a TV.

This is how I started to increase my physical activity.  For me, it has been a long and slow process.  I am getting stronger a little bit at a time.

Alternative Action: If walking is too hard on your joints, consider walking in a pool.  This can help reduce the strain on your joints.

Check with your healthcare provider before implementing any exercise regimen!

Questions:  What is your favorite way to enjoy healthy water?

[i] “Water Works” http://www.snopes.com/medical/myths/8glasses.asp

[ii] “Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings” Yale J Biol Med. Jun 2010; 83(2): 101–10 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

[iii] “Waistline in people, glucose levels in mice hint at sweeteners’ effect” UT Health Science Center, San Antonio, TX, June 2011 http://uthscsa.edu/hscnews/singleformat2.asp?newID=3861

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HTWW – 027 10 Tips for Better Sleep

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Sleep Stuart Miles FDPSleep is extremely important for the whole body.  The brain is no exception.  When we are recovering from PTSD we need are brains firing on all cylinders.

PTSD introduces some difficult barriers to sound sleep.  Hyper-vigilance and nightmares are two obstacles that those with PTSD face.

However, a good night’s rest starts with the same foundation for both those with PTSD and the rest of the population.  Once the foundation is in place we are better equipped to deal with specific difficulties.

The foundation

Several sleep improvements list exist.  I link to a few of them below.  Here are the 10 things I have found helpful.

1. Get plenty of light.

What?  I thought dark was necessary for sleep?  Well, it is.  However, getting plenty of intense light in the morning can help set of up for sleep at night.  Daylight intensity triggers our brain to produce serotonin—an important brain chemical, especially during the day, for emotions, thinking and energy.  It is made by the same gland in the brain that produced melatonin—an important brain chemical for nighttime for rest that is produced in the dark.

2. Get plenty of physical activity.

Yes, that beloved topic…exercise! Exercise is excellent for reducing stress and balancing out brain chemicals.  It is usually best to do it early in the day or at least 4 hours before bed.  Your body needs time to cool down and recover.

3. Make sure it is dark.

Just as we need light during the day to help our brains fully function.  We need dark to help the properly function while we sleep (see above).

Experiment with getting rid of as much light as possible.  Sometimes window blinds are not enough.  Curtains over windows (or experiment with putting up a thick blanket.)  Clock radios, cell phones, cordless phones, chargers, and other electronics can also be a source of light that might affect our brain activity.

The experts also say the light from TV or computer screens can interfere with melatonin production.

4. Limit or Eliminate Caffeine

It is a stimulant.  People often report that it does not affect their sleep.  It may not may or may not affect your ability to fall asleep.  But it does affect your ability to get the proper rest your brain needs.

At the very least limit your caffeine intake to 1 or 2 servings a day.  Stop caffeinated beverages around 2 pm (about 8 hours before bed).

5. Eliminate Nicotine

It is a stimulant.  

6. Limit Alcohol

Alcohol is a depressant and it can help someone fall asleep.  However, it interferes the deep, restful and restorative stages 3 and 4 of the sleep cycle.  In other word, you may fall asleep more quickly but you will not rest as soundly.

7. Watch what and when you eat.

A big meal may make you sleepy but it won’t typically give you a good night’s rest.  Digesting a heavy or spicy meal has been shown to interfere with a good night sleep.  Try eating a litter earlier in the evening.  Consider making dinner a smaller meal.  Reserve lunch for the spicy or heavy foods.

8. Limit your activity in bed.

Reserve this space for sleep and sex.  From stress to mental stimulation, E-mail, work, electronics each can disrupt our rest.

These last two may be particularly helpful for those with PTSD.

9. Meditation and deep breathing

Practice these techniques during the day.  If necessary apply them as you are trying to get your mind in a restful state around bed time.  Once learned, these can also be useful with we become overstimulated—loud noise, dream, etc.

10. Medication for nightmare reduction instead of a direct sleep aid.

If nightmares are a problem talk with your healthcare provider.  For a long time I use a medication called Prazosin.  It is an older blood pressure medication.  My provider told me that it was about 80% effective in a double blind study at reducing or eliminating nightmares in PTSD patients.

It was affective for me as well.  But be careful.  It can seriously lower your blood pressure—especially as your body adjust to the increasing dose.  So take care when you rise at night, especially to use the bathroom. 

It worked for me.  While I was taking Prazosin I hardly had a nightmare. 

So why did I stop?  I experienced one of the rarer side effect, nocturnal enuresis…aka nighttime urinary incontinence or bed-wetting.

Yet I am glad I took it for a while.  It helped me get better sleep.  The better sleep helped me better deal with the underlying problems.   From time to time I still have PTSD related nightmares, but they are getting less intense and lest frequent.

Question: What has helped you get a healthy, restful and restorative night sleep?

Some Sleep Resources

Image courtacy Stuart Miles, freedigitalphotos.net
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DD 001 – There is Hope!

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TreauseMapOfHope1 by nongpimmy fdpThis podcast is for all those with diabetes, pre-diabetes, at risk for diabetes or have a friend or loved one with diabetes.

It starts with hope.  Hope that you can do something to deal with diabetes.  It can be a sliver of hope.  Hope can grow.

If you dealing with diabetes you are not alone.  According to the CDC, In the United States alone there are more than 115 million people with diabetes or pre-diabetes.  That is about 1 and 3 adults over the age of 20!

Over 90 percent of diabetics have Type 2.  Type 2 is closely linked to choices we make on a daily basis.  This is good news.  That means that we can do something about it.

This show is primarily focused on type 2 diabetes.  Nevertheless, the healthy choices discussed can also benefit type 1 diabetics.

Why a podcast on Defeating Diabetes

I am a diabetic.

In 2008 I was medevac’d from Iraq for damage sustained to my lungs.  While I received treatment they discover that I was a diabetic.  I was within the US Army height/weight standards.  Yet, I admit, I had too much belly fat.  Not so much that most would think me “fat”—at least not by modern norms.

Once diagnosed treatment was moderately aggressive.  I also made some lifestyle changes.  The doctors told me my diabetes was under “good enough” control.

However, treatment did little to prevent the progression of the disease and complication.  My feet started to hurt and go numb at the same time (neuropathy).  My eyes were being affected by “atypical” cataracts.  Then…

In December of 2013 I suffered a heart attack.

The cardiac care unit at Madigan Army Hospital did a fine job.  However, the closest they got to long term help was an additional handful of daily pills.  Eight (8) different medications—just for diabetes and its friends (high cholesterol, high blood pressure, blood thinners, etc.)  When you throw in the medication for my lung problems the number can rise up to as many as 14!

My passion for science: I have a Bachelor of Science in Biology for Texas A&M – Commerce.  I have always had a love for science and teaching.

My passion for teaching:  After graduating college (a long time ago) I taught Pathology (the study of disease), Anatomy and Physiology, and AP Biology at the School of Health Profession in Dallas.

My passion for helping people: After teaching for several years I returned to school and graduated seminary to become a priest/pastor and Army chaplain.

After being injured in Iraq I did not want to quit pursuing my passions.  Physical limitations greatly impacted my ability to do, well, just about everything.  I am not one to quit.  So I went on a quest for knowledge.

I started asking three questions:

  1. How can I accomplish my passions within my limitations?
  2. How can I maximize my strengths to accomplish my passions?
  3. Is there a way to improve other aspects of my health that can help me overcome my limitations?

In October 2013 I started a blog and podcast, “Healing the Wounds of War: Hope and Restoration for PTSD”.  That blog and podcast were able to help people around the world.  This showed me that combining two of my passions (science and teaching) with modern technology could go a long way toward fulfilling the third, helping people.

What will we do in this series?

  • Encourage each other: without courage and hope we will not experience the restored life we desire.
  • Explore practical applications: the what, when, where and how to defeat diabetes. There is not one simple answer that fits every situation—sorry.
  • Examine different claims, results and research. What does the science say in a way we can understand and apply it to our lives?

[Disclaimer: This show is not a medical advice show.  The information presented here is for educational purposes.  I am not a medical doctor or licensed healthcare provider.  Always work with a qualified healthcare provided when implementing lifestyle changes.]

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HTWW 026-Three (3) Unintended Consequences You May WANT to Experience

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Dominos fall by David Castillo Dominici fdpSometimes when we think of unintended consequences we get a negative picture in mind.  In this case it is all positive.

Food and exercise will not by themselves fix PTSD.  Nevertheless, they can be powerful allies in the battle.

In March 2014 I set out on a campaign to defeat diabetes.  I made significant changes to how I lived my life.  These are some of the most significant changes:

What I put into my mouth:

I will mention a little about this below.  However, my new show, starting October 1, 2014, “Defeating Diabetes” will go into detail.  I added a lot of the healthy and removed all of the unhealthy.

In times of stress we often turn toward what we call comfort food.  Many of these foods actually make it more difficult for our brains to function.

 How looked at and thought about food:

Long term change will only happen if we change the way we think about things.  Education, advertising, and events help wire our brains.  Sometimes we need to rewire the circuits between the ears.  Those dealing with PTSD can understand the importance of rewiring the thinking patterns of the brain.  The same holds true for making other significant changes.

 My activity level:

I started with only being able to do about a 5 minute stroll.  I consistently increased time and pace and added additional activities.  It has been a long slow progress.  But if you do not start somewhere you will get nowhere.  About 80 days ago I started the original, much less intense, P90 by Tony Horton.  By the 90 day mark I should have conquered level 1-2.  Yes, it has taken all this time to be able to adequately do half of the program.  So for me it will be P180!

Three (3) unintended consequences:

When I set out to battle and defeat diabetes I was not thinking about what affect that might have on my personal struggle with Post-Traumatic Stress.  Here are three of the consequences that, in my opinion, have helped me better deal with PTSD:

1.  Better sleep

The importance of sleep cannot be underestimated.  People dealing with PTSD often find it difficult to sleep.  I am no exception.  Hyper vigilance, nightmares, and anxieties from other sources attempt to rob us of this life sustaining essential.

Changing what I ate and did during the day have significantly impacted what my mind and body can do at night.  All nightmares are not gone.  Other disturbances have not completely vanished.  But, the quality and quantity of sleep has significantly improved.  Perhaps this has helped with the second unintended consequence.

2.  Improved brain function

My thinking is clearer.  My ability to concentrate has improved.  I experience much less “brain fog”.

3.  Better mood

I am starting from a point of being much less on edge.  So when things, present or past, arise I am in a better position to address them in a healthy way.

Why have these improvements been helpful?

My theory:

  • My body has the building blocks it needs to function better and heal. I now have the minerals, vitamins, and phytonutrients that my body needs to survive, heal and thrive.
  • Physical activity has been shown to have a positive effect on brain chemistry.
  • These changes have helped improve sleep and sleep helps improved the brain and body.
  • Now better able to make affective use of other tools—including therapy

Getting started: 1 and 2

  1. A good place to start is eating more greens—especially green leafy vegetables. Joel Fuhrman, MD, recommend a pound of raw and a pound of cooked every day.  That is a lot.  You do not have to start with that much.

Start with a 1/4 pound (or more) of fresh, raw vegetables.  Here is a list to pick up at the market:

  • Any combination of the following: kale, spinach, chard, collard, arugula, romaine, baby green mix, spring mix, herb mix.
  • Herbs: cilantro, parsley and dill
  • Celery
  • Cucumbers
  • Tomatoes
  • Carrots
  • Bell Peppers: green, red, yellow
  • Purple or green cabbage
  • Broccoli
  • Whatever else you may like…

Make a big salad.  Add the healthiest dressing you can.  Eat the salad before your lunch or dinner.  Add in a large portion of cooked vegetables and enjoy the rest of your meal.

  1. Start getting more active. Just a little more each day.

(Check with your health care provider before starting or significantly increasing your physical activity.)

Food and exercise will not by themselves fix PTSD.  Nevertheless, they can be powerful allies in the battle.

Have you ever experienced a positive unintended consequence?  If so, please share the good news.

(Photo courtesy of  David Castillo Dominici on freedigitalphoto.net)

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025 – Bitter (Not So) Sweet Sugar & PTSD

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how-much-sugarWeEat

Sugar Lumps by By Suat Eman at freedigitalphoto.net
*

In this episode we discuss the role of sugar, our brain and recovery… Last week we learn about how running can be a tool for helping us deal with difficult memories.  One of the ways running helps is by increasing a key brain protein, brain-derived neurotrophic factor (BDNF).

The sweet white powder we call sugar is in most processed food products.  It has a powerful effect on our brain in producing a short lived pleasure response.  But it can come at great expense.  Sugar has been linked to obesity, diabetes, cancer and other health problems.  But what does that mean for those dealing with Post-traumatic stress?  It is estimated that Americans consume 22-32 tsp. of sugar each day!  An estimate for the U.S. Department of Agriculture says that we consume an amount equal to 31 five pound bags each year!

It has been shown to influence brain function.  In particular BDNF, a key brain protein involved in memories, is negatively impacted by sugar.  In recovering from PTSD we need all the proper neurotransmitter working as designed. Getting sugar out of your diet is not likely to cure PTSD.  But in combination with all the other tools at our disposal it could help further our progress toward victory.

Some resources for further investigation: A CBS News/60 Minutes Report (See how “addicting” sugar can be)

http://youtu.be/B56Gpf1f5_A

What Eating Too Much Sugar Does to Your Brain http://www.psychologytoday.com/blog/neuronarrative/201204/what-eating-too-much-sugar-does-your-brain

Brain-derived neurotrophic factor: http://en.wikipedia.org/wiki/Brain-derived_neurotrophic_factor

What Sugar Does to Your Brain: http://www.olsonnd.com/what-sugar-does-to-your-brain/

The Effects of Energy-Rich Diets on Discrimination Reversal Learning and on BDNF in the Hippocampus and Prefrontal Cortex of the Rat  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2042136/

Sugar: The Bitter Truth (The SHORT Version)

http://youtu.be/tdMjKEncojQ

Sugar: The Bitter Truth – Dr Robert Lustig, MD, University of California http://youtu.be/dBnniua6-oM

Secrets of Sugar – CBC News

http://youtu.be/xDaYa0AB8TQ

chicklet_itunesrss subscribe Are you drawn to sweets (or other carbs) when you are stress?  I am.

* Sugar Lumps by By Suat Eman at freedigitalphoto.net

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024 – Running Through, Not Away From, Memories

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RunningTowardTarget by Master isolated images FDP
by Master isolated image on Freedigitalphoto.com

Hay, I found an instant, quick fix to post-traumatic stress… Not really.  But there are many tools we can use to grow and work toward—and achieve—success over PTSD.

One of the coping mechanisms in PTS is to avoid memories.  At times this may be necessary.  But at some point we will need to deal with our past.  We can equip ourselves with tools to help with this process.

This week we take a look at the role running can play in the recovery process. 

We will discuss:

  • The brain and body in stress (and post-traumatic stress): hormones, steroids and the body/brain connection (see Episode 001 – Post Traumatic Stress: It’s not just in your head).
  • The brain and body while running
  • How much running?  According to Dr. Otto, blood levels of brain-derived neurotrophic factor (BDNF), increase after about 30-40 min of running.  But this is not the only benefit!
  • Prolonged Exposure Therapy
  • Other benefits – besides the physical and psychological: goal achievement, causes, comradery.
  • What about those that cannot run?  Perhaps it is best if we not focus on what we can do and consider whatever we can do right now.  I share my own struggle with not being able to run or do other intense physical activity because of my lungs.

 Resources:

Article, “Running Back From Hell”, http://www.runnersworld.com/runners-stories/running-back-from-hell?page=sing

Team Red, White, and Blue – helps service members transition http://teamrwb.org/

STRONG STAR (South Texas Research Organizational Network Guiding Studies on Trauma and Resilience) http://delta.uthscsa.edu/strongstar/

Question:  Have you found exercise to be beneficial?  Please join the discussion.  Your experience can help or encourage others.

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023 – Can our perspective impact our progress?

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Meditation and Persective owenfelthamDoes how we see and perceive the world impact our ability to move forward in our recovery?  Our mind is a powerful tool.  We can convince ourselves of a lot of things.  In this episode we explore the possibilities of how our perspective might impact our present and future actions.

“To change ourselves effectively, we first had to change our perceptions.” ― Stephen R. Covey, The 7 Habits of Highly Effective People: Powerful Lessons in Personal

Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.  – Marcus Aurelius 

“The fear of appearances is the first symptom of impotence.” 
― Fyodor Dostoyevsky, Crime and Punishment

Psalm 23:4-5a  Even though I walk through the darkest valley, I fear no evil; for you are with me;  your rod and your staff— they comfort me.  You prepare a table before me  in the presence of my enemies; (NRSV)

 

Will we focus on the enemy that is present or the provisions?  We will focus on the dark valley or the reality of God’s presence with in in the valley?

Change our focus!  How?

Some advice form St. Paul

Changing our perspective is not denying the difficult realities.

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022 – Should we drop the “D” from PTSD?

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Does the “Disorder” word/idea get in the way of service members seeking help?  How do potential employers see service members when they are labeled with a disorder?  Does the stigma of being labeled with a “disorder” really impacted those dealing with Post-Traumatic Stress?

 In today’s episode we will discuss:

  •                David’s health update
  •                Dropping the D from PTSD

 Why the delay since the last show?

The last few weeks, with the heart attack in mind, I have been diligently working on my health.  Listen to learn how diabetes is being defeated!

Change to the to:

  •                Post-Traumatic Stress
  •                Post-Traumatic Stress Injury

Why consider the name change?

  • Unlike other mental health conditions it requires on outside force to create the problem
  • “Disorder” carries a stigma
  • “Disorder” implies life long programs
  • Soldiers, especially young Soldiers, believed reluctant to seek help for a mental “disorder”.
  • Consider Dr. Dave Grossman and his view on PTS/D from his gook “On Combat”.
  • Concern over employers not hieing veterans with a mental health disorder.

Some concerns of why NOT to drop the D:

  • Compensation concerns
  • Insurance coverage concerns

Articles for further exploration of the topic:

 Your thoughts!  What to you think about the possibility of droping the “D” from PTSD?