Dr. Poonam Singh, MD

Dr. Amar Singh, MD

Harbin Clinic

Dr. Singhs 3/28/24 Dr. Singhs 3/28/24

Shingles Explained: What Triggers This Painful Rash and What to Do About It?

Did you know that 1 in 3 adults will experience shingles in their lifetime? If you had chickenpox as a kid — and most people in the United States over age 50 did — then you're at risk for shingles. It's a painful reactivation of the chickenpox (varicella-zoster) virus that has been dormant and hiding in your nerve cells. Before the United States started its widespread vaccination program in 1995, there were roughly four million cases of chickenpox every year. Unlike many childhood viruses, the varicella-zoster virus doesn't clear from the body when the illness ends. Instead, it hangs around, taking up residence and lying dormant in the nerves, sometimes for decades, with the immune system holding it in check. In some people, it lives there harmlessly for the rest of their lives. But in others, the virus can move through the nerves to the skin's surface to suddenly emerge and strike again, this time appearing as a different condition known as shingles. It causes painful blisters and potentially long-lasting pain.

What are the symptoms of shingles?

While it can affect people of any age, including children, it's most likely to strike after age 60. Like chickenpox, shingles also cause a blistering rash. It generally appears as a painful band around one side of your ribcage or on one side of your face. The first symptom for many people is pain or a burning sensation in the affected area. You may also have a fever, a headache, and fatigue. Along with the rash and other temporary symptoms, shingles can also bring unpleasant, long-lasting, and sometimes permanent complications, such as skin infections, nerve pain in the area where the rash appeared, or even vision loss.

How long does shingles last?

An episode of shingles usually lasts 2-4 weeks. In some cases there is a rash but no pain. Rarely, there is no rash but just a band of pain.

What triggers shingles in some people and not others?

Experts don't fully understand this. One theory is that shingles occurs when your immune system loses its ability to keep the virus in check. After you get chickenpox, your immune system can recognize the varicella-zoster virus thanks to specialized immune system cells, called B and T cells, that can remember the virus and quickly marshal an attack on it. Factors that weaken the immune system increase your risk of developing shingles. These include

Certain illnesses, such as HIV (the virus that causes AIDS), cancer, or autoimmune conditions.
Medicines that suppress your immune system, such as cancer drugs, steroids, medications to treat autoimmune conditions, and drugs given to patients who undergo an organ transplant to keep their bodies from rejecting it.
Age-related changes: shingles can occur in people of any age, including children, but is most common in people over 60. Your immune system may become weaker as you get older. While it's unclear why this happens, it may be due to a decline in T cells. Some experts also think that the bone marrow produces fewer stem cells, the progenitors of T and B cells, as you age. With fewer white-cell soldiers in the army, the immune system might be unable to mount as robust a response to invaders as it once did.

What is the best way to prevent shingles?

The best way to avoid a painful case of shingles is to get vaccinated. The FDA approved the Shingrix vaccine in October 2017. A few years after Shingrix was approved, an older shingles vaccine called Zostavax was discontinued because it was much less effective. Shingrix is recommended for adults over age 50 and is given in a series of two injections, six months apart. Research shows that Shingrix is 90% effective in preventing an outbreak of shingles. Even if you get shingles after vaccination, Shingrix significantly reduces your risk of developing persistent pain in the affected area, known as postherpetic neuralgia.

In addition to getting vaccinated, it's always a good idea to keep your body healthy, such as choosing nutritious foods, staying active, and getting sufficient sleep. It's not clear if healthy lifestyle habits like these can prevent shingles. Still, even if they don't, they're worthwhile because they will benefit your body in many ways.

Is shingles contagious?

Yes and no. If you come in close contact (of fluid from blisters) with someone with shingles, you can't catch shingles. But you can be infected with the varicella-zoster virus and develop chickenpox if you aren't vaccinated against the virus and haven't had chickenpox.

Can you get shingles more than once?

Unfortunately, you can. Studies have found approximately a 5% risk of getting a second or a third case of shingles within eight years of your first. This is why it is recommended that people get the shingles vaccine even if they have already had shingles in the past.

How common are complications from shingles?

Approximately 10% to 18% of people develop the nerve pain known as postherpetic neuralgia. It can be disabling and life-limiting. About 1% to 4% of people experience other complications that require a hospital stay, such as skin infections or eye-related problems.

Are there any tests for shingles?

No, there is no specific test to diagnose shingles. The rash can be recognised by its typical pattern and symptoms.

Shingles and pregnancy

There's no danger to you or your baby if you develop shingles while pregnant. However, you may need antiviral treatment so you should be referred to a specialist.

Is there a cure for shingles?

No, nothing can cure a shingles attack. However, antiviral medications may help you recover quickly and reduce your chances of developing complications. These medications, including acyclovir, famciclovir, and valacyclovir, do not kill the virus but work by stopping the virus from multiplying. When fewer viruses are present, your immune system can control the reactivation better. So, it may limit the severity of symptoms of the shingles episode. An antiviral medicine is most useful when started in the early stages of shingles (within 72 hours of the rash appearing). However, in some cases your doctor may still advise you have an antiviral medicine even if the rash is more than 72 hours old - particularly elderly people with severe shingles, or if shingles affects an eye. Antiviral medicines are not advised routinely for everybody with shingles. As a general rule, the following groups of people who develop shingles will normally be advised to take an antiviral medicine:

If you are over the age of 50. The older you are, the more risk there is of severe shingles or complications developing and the more likely you are to benefit from treatment.
If you are of any age and have any of the following:
- Shingles that affects the eye or ear.
- A poorly functioning immune system (immunosuppression).
- Shingles that affects any parts of the body apart from the trunk (that is, shingles affecting an arm, leg, neck, or genital area).
- Moderate or severe pain.
- Moderate or severe rash.

If prescribed, a course of an antiviral medicine normally lasts seven days.

Is there anything I can do to help relieve shingles symptoms?

The most bothersome symptoms associated with shingles are typically itching and pain related to the rash. Several strategies may help under the guidance of your provider. For pain

cool compresses
an over-the-counter pain reliever, such as ibuprofen or acetaminophen
a topical pain-relieving cream containing capsaicin
a topical numbing agent called lidocaine
an injection procedure called a nerve block
a topical numbing agent called lidocaine

For itching

soaking in a colloidal oatmeal or starch bath
applying calamine lotion
taking an oral or topical antihistamine.

Whenever possible, try to keep your shingles rash clean and covered with sterile bandages to prevent infection.

I already had the Zostavax vaccine. Do I need to get vaccinated with Shingrix?

Yes, it is recommended that you get the Shingrix vaccine even if you already have had the older vaccine. The newer vaccine is far more effective.

Who should take Shingrix?

in adults aged 50 years and older.
in adults aged 18 years and older who are or will be at increased risk due to immunodeficiency or immunosuppression caused by known disease or therapy.

Bottomline

Understanding shingles is the first step toward prevention and effective treatment. By staying informed and proactive, we can all reduce the impact of this condition on our lives and the lives of those around us. Remember, knowledge is your best defense against shingles. Get vaccinated for it. If you develop symptoms, please reach out to your health care provider.

References

https://tinyurl.com/53fzxz4s

https://tinyurl.com/yc27ycsf

About Us

Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.

Dr. Singhs 3/1/24 Dr. Singhs 3/1/24

Should you believe every medical news headline?

Have you ever read a headline that caught your eye but then found the story itself disappointing? Or worse, did you feel that the dramatic headline was utterly misleading? Yeah, me too. The impact of a well-crafted headline can be significant. We often skim the headlines and decide whether to read on. Media coverage can mislead or confuse. Watch for these pitfalls.

Overstated study findings

Were humans studied? If a study finds that a drug is safe and effective for an important disease, that's big news. But what if all of the study subjects were mice? Leaving out this important detail from the headline exaggerates the study's importance.

Too much drama

Dramatic terms such as "breakthrough" or "groundbreaking" are standard in headlines about medical research. Yet true breakthroughs are pretty rare. That's the nature of science: knowledge tends to accumulate slowly, with each finding building a bit on what came before.

Going too far

Headlines often make a leap of faith when summarizing a study's findings. For example, suppose researchers find a new type of cell in the blood that increases when a disease worsens. In that case, they may speculate that treatments to reduce those cells might control the disease. "Researchers discover a new approach to treatment!" blares the headline. Sure, that could happen someday, but it's an overstatement when the study wasn't assessing treatment.

Overlooking the most important outcome

Rather than examining how a treatment affects heart disease, studies may assess how it affects a risk factor for it. A good example is cholesterol. It's great if a drug lowers cholesterol, but much better if it lowers the rate of cardiovascular disease and death. Headlines rarely capture the critical difference between a "proxy measure" (such as a risk factor) and the most crucial outcome (such as rates of death).

Faulty logic

A link for illness is not the same as a cause of the illness. The distinction between "causation" and an "association" is essential. Observational studies can figure out whether there is a link (association) between two health issues, such as a link between a symptom (like a headache) and a disease (like stomach ulcers). But that doesn't mean one caused the other. Imagine an observational study comparing thousands of headache sufferers with those who rarely had headaches. Suppose more people in the frequent headache group also had more stomach ulcers. In that case, the headline might boldly declare, "Headaches cause ulcers!" A more likely explanation is that people with a lot of headaches are taking aspirin, ibuprofen, and related drugs, which are known causes of ulcers.

Hazy on key details

Someday isn't today. Studies of new drugs or devices may be heralded as life-changing for people or practice-changing for doctors. Yet, a closer look often reveals that the new treatment is years away from reaching the market — or it may never get approved.

A work in progress

"Preliminary" is the missing word in many headlines. Studies presented at medical conferences but have yet to be published in a peer-reviewed medical journal offer preliminary insights. This research, while promising at the time, may ultimately be a scientific dead end.

One story, many headlines

Here's a great example of overhyped headlines. A 2021 study presented findings about a pacemaker that treats abnormal heart rhythms for some time and then dissolves. Amazing, right? For people who need a pacemaker only temporarily, a dissolving pacemaker could allow them to avoid a surgical procedure to remove it once it is no longer required. Three headlines covering this research spun the story this way:

Coming Soon: An Implanted Pacemaker That Dissolves Away After Use

Could people one day get pacemakers that dissolve into the body?

First-ever transient pacemaker harmlessly dissolves in the body.

But that dissolving pacemaker had never been tried in living humans — an important fact! To test the dissolving pacemaker, the researchers performed open-heart surgery in rats and dogs and lab experiments on heart tissue removed from mice, rabbits, and deceased humans. The first headline demonstrates the pitfall of overpromising on preliminary research findings: yes, a dissolving pacemaker might someday be routine in humans, but it's unlikely to be "coming soon." And when a headline says "harmlessly dissolves in body," we might reasonably think this refers to a living human body. Not so.

The bottom line

Why are we constantly bombarded with misleading headlines? A significant reason is that headlines attract attention, clicks, reads, subscriptions, and influence essential to media sites. Some writers and editors lean into the hype, knowing it attracts more attention. Others may need to be trained to read or present medical news carefully enough. Is it a study, a press release, or an ad? It's hard to tell with some headlines. Press releases or advertisements typically positively spin new findings or treatments. We expect news stories to be more balanced.

Our advice is to be skeptical but keep an open mind. Consider the source and read past the headline before buying in. And if your go-to media often serves up misleading headlines, consider changing channels or crossing that news source off your list.

About Us

Dr. Singhs 2/18/24 Dr. Singhs 2/18/24

Can you boost your immune system?

The best ways to improve your immune system may surprise you.

Keeping our immune systems healthy has taken on a new importance, as many of us hope to ward off flu, winter colds, and problematic variants of viruses. Not surprisingly, marketers are taking advantage of our concerns. A whole cottage industry is devoted to pills and powders that claim to "boost" or "support" your immune system.

Have you ever seen ads for products that promise to supercharge immunity? Activate your body's natural defenses? Support a healthy immune system while delivering a potent boost derived from nature's hottest immune-enhancing ingredients. The claims certainly sound impressive. But do the multitude of products promoted as immune boosters work? What steps can we take to support the immune system? Let’s delve into that.

There are several "immune-boosting products" marketed in the wellness space. Here are some of them.

Intravenous (IV) drips with fluids containing various vitamins and supplements. It is freely available; some claim their formula is designed to supercharge immunity. These on-demand IV treatments aren't risk-free and can be expensive.

Vitamins and supplements. Popular options include turmeric, milk thistle, and echinacea, often combined with various vitamins. Hundreds of formulations are available. Several vitamin formulations and probiotics claim to boost or support your immune system. And while there is a grain of truth to some of those claims, the big picture is that they often don't work. For example, vitamins help immune function, but only in people with a vitamin deficiency — not in an average, healthy adult. Probiotics also hold promise. This mini-universe of organisms living in your gut, called the microbiome, plays an essential role in immunity. However, experts don't know enough about that role to create a product manipulating the microbiome to enhance immunity. That may change over the next decade — but for now, view probiotic claims with a healthy dose of skepticism.

Superfoods and foods to avoid. If you search online for "foods to boost the immune system," you'll see thousands of articles touting blueberries, broccoli, spinach, dark chocolate, and other foods to keep infections away. There's also a list of foods to avoid, such as sugary drinks or highly processed meats, because they're supposed to be bad for your immune system.

Cleanses and detox treatments. Pitches to remove toxins from the body are also there. Their marketing warns that the environment is full of harmful substances that get into the body through the air, water, and food, which we need to remove. Advocates suggest that, among other detrimental effects, these often unnamed toxins make your immune system sluggish.

Immune support typically describes vitamins such as vitamin C or other nutrients necessary for a healthy immune system. A deficiency of vital nutrients can indeed cause poor immune function. But that doesn't mean a person with normal levels of nutrients can expect supplements to improve their immune system.

Does the FDA endorse the heavily marketed products? No. The standard disclaimer on supplements' claims of immune-boosting properties says: "The FDA has not evaluated this statement. This product is not intended to diagnose, treat, cure, or prevent any disease." Yet sellers can use phrases like "boosts immune function" and "supports immune health." These terms are vague and confusing.

Boosting immunity is what vaccinations do. They prime your immune system to help fight off a specific infectious organism. A vaccine introduces the immune system to the invader ahead of time and allows it to develop a battle plan. So, when the virus does show up at the door, your immune system can react quickly, which may mean no symptoms or at least preventing severe illness. A booster shot is a refresher course to keep those lessons fresh.

Can products marketed as immune boosters boost immunity?

No, unless you have a deficiency in a vital nutrient, such as vitamin C or zinc. There's no convincing evidence that any particular product meaningfully improves immune function in healthy people. For example, results of studies looking at various supplements for colds and other similar infections have been mixed at best. Even when taking a particular supplement was linked to reduced severity or duration of an illness like a cold, there's no proof that the supplement boosted overall immune function. This goes for individual foods as well. None has ever been shown to improve immune function on its own. The overall quality of your diet, not individual foods, matters most. A similar approach applies to advice on foods you should avoid, such as sugary drinks or highly processed meats: the best foods to avoid in support of your immune system are the same ones you should be limiting anyway.

How to get the most out of your immune system?

It's not a secret, and it's not a product. What's good for your overall health is suitable for immune function. The best ways to keep your immune system at peak performance are:

Eat well and follow a heart-healthy diet, such as the Mediterranean diet.
Exercise regularly and maintain a healthy weight.
Don't smoke or vape.
If you drink alcoholic beverages, drink only in moderation.
Get plenty of restful sleep.
Minimize stress.
Get regular medical care, including routine vaccinations.
Practice good health habits: Take measures to prevent infection, such as appropriate hand washing, avoiding contact with people who might have a contagious illness, and wearing a mask when it's recommended.

This list looks familiar. These measures have long been recommended for overall health and can do a lot to help many of us. Healthy people are more resistant to disease and often fare better if infected. Good health habits can help your immune system operate at its peak.

Certain illnesses — HIV, some cancers, and autoimmune disorders — or their treatments can affect how well the immune system works. So, some people may need additional help from medications and therapies, which could genuinely count as immune boosting.

The bottom line

There may be a time when we'll know how to boost immune function beyond following routine health measures. That's not the case now. Until we learn more, one shouldn’t rely on individual foods, detox programs, oral supplements, or on-demand IV drips to keep your immune system healthy, especially when there are far more reliable options.

About Us

Dr. Singhs 1/6/24 Dr. Singhs 1/6/24

Live Longer Live Better with Strength Training

For every hour you exercise, you will live three hours longer. Strength training exercises are one of the best ways to stay fit and healthy as you age. Strength training is also known as weight training or resistance training. These include lifting free weights, using machine weights, elastic resistance bands, or even the weight of your body by doing lunges, squats, push-ups, and chin-ups.

Let's discuss how strength training Is essential for health. Here are a few benefits to consider:

Prevents Muscle Loss

Muscle is our largest metabolically active organ. As you age, body fat increases and muscle decreases. This process begins earlier than you might think: Research shows that muscle mass decreases approximately 3 to 8 percent per decade after age 30. The rate of loss accelerates even more after age 60. And worse, muscle loss was found to be associated with a significantly higher risk of death in a meta-analysis published in 2022. The muscle loss contributes to achy joints, increased risk of injury, and the "middle-age spread" we all dread.

Moreover, the older we get, the faster muscle mass disappears. That means simple tasks like getting out of a chair and climbing stairs can eventually become more difficult. Although muscle loss is an inevitable part of aging, strength training blunts the effects of this natural process. It is the secret sauce for maintaining and building muscle as you age. In a 2021 meta-analysis of studies that included over 500 adults ages 65 to 82, strength training improved muscular strength and performance. Strength training has even been shown to significantly increase strength in adults over 80, according to a 2020 meta-analysis—proving that it's never too late to start.

Helps Build More Muscles

Strength training can help you build muscle, strengthen your endurance, speed, and reaction time, and make everyday activities easier. That's critical as you age because it can help prevent falls. Strength training offers benefits you can't get with aerobic (cardio) exercises. Strong muscles will keep you fit for all you need to do — and for all you love to do.

Supercharges Your Metabolism

Metabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs. Even at rest, our body needs energy for all it does- breathing, pumping blood, keeping hormone levels balanced, and growing and repairing cells. The number of calories our body at rest uses to do these things is known as basal metabolic rate. Muscle mass is the main factor in basal metabolic rate.

Although cardio gets much attention regarding weight loss, strength training plays a significant role in burning calories and improving body composition (the ratio of lean muscle to fat mass). Strength training is the equivalent of turning up the thermostat. Building muscle helps your body burn more calories. It is called the afterburn or post-exercise thermogenesis. When you strength train, you build lean muscle tissue, which is more metabolically active than fat. Muscle tissue burns more calories than fat tissue. When you increase your muscle mass, you also increase your metabolism, which means you burn more calories throughout the day. So, in addition to burning more calories while at rest, you'll also naturally boost your metabolism through strength training.

Promotes Healthy Bones and joints, Pain-Free Movement, and Balance

Muscles are the foundation for all your body's movement, balance, and coordination. Suppose you enjoy walking, yard work, golf, pickleball, or hiking. In that case, you'll want to maintain muscle to prevent joint pain that could stop you from participating in your favorite activities. It is common for back or knee pain patients to find relief from building strength. This can help you maintain independence as you age.

Muscle is one of the best investments in longevity. Strength training is beneficial for both injury prevention and rehabilitation. It increases the number and diameter of collagen fibrils in your tendons. Strong tendons are helpful to prevent injury because they connect your muscles to your bones, providing support and flexibility. Specifically, strengthening muscles around a joint — like the knee or hip — can increase its stability and reduce pain, even helping to relieve chronic conditions such as arthritis. However, it's essential to maintain proper form when you strength train; otherwise, you can increase your injury risk. Doing strength training regularly makes everything else easier, like carrying groceries, housework, gardening, or strolling.

Improves Cardiovascular Fitness

Strength training may enhance cardiovascular health by reducing resting blood pressure, decreasing low-density lipoprotein (bad) cholesterol and triglycerides, and increasing high-density lipoprotein (good) cholesterol. These significant cardiovascular benefits can improve your long-term health.

A 2017 study in Medicine and Science in Sports and Exercise found that women who engaged in weightlifting had a 17% lower risk of developing cardiovascular disease than those who didn't lift weights.

And the results aren't limited to women. A 2018 study in Medicine and Science in Sports and Exercise found that lifting weights for as little as less than an hour a week may reduce the risk of a heart attack or stroke by 40% to 70%.

Boosts Your Energy

Moving more can indeed help give you more energy through several mechanisms. Changes occur at the cellular level when you exercise, which spurs your body to produce more mitochondria inside your muscle cells. Mitochondria are the powerhouses of cells because they create fuel from glucose obtained from the food you eat and oxygen you breathe. Having more mitochondria increases your body's energy supply. Exercising also boosts oxygen circulation inside your body. This increase in oxygen supports the mitochondria's energy production. It allows your body to function better and use its energy more efficiently. Plus, your body gets a boost from an exercise-induced increase in hormone levels that makes you feel more energized. There's no need to slow down as you get older when you have the strength and power to keep up with life. Strength training gives the ability to live an active lifestyle. It's not just about aesthetics. It's about being able to enjoy a new chapter in your life.

Combats Hormonal Changes in Women

Due to the hormonal shifts of menopause, women face unique challenges in maintaining muscle and body composition as they age. Around menopause, there is usually a discernable change, unlike men, who experience a more gradual, linear decline in muscle mass over the years. Strength training can be used as an external stress to counteract these changes to create the adaptations once triggered by these hormones. Strength training signals the nervous system to create and recruit more muscle fibers. The stress of strength training also leads to changes that preserve bone mineral density, a significant factor in preventing the progression of osteoporosis.

Sleep Better

Strength training helps you sleep better and longer than cardio exercises.

Improves Lifespan

A recent meta-analysis found that people who do muscle-strengthening workouts are less likely to die prematurely than those who don't, adding to previous evidence that strength training has long-term health benefits. The study found that 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes and from cancer and heart disease specifically, compared to those who did no strength training. The benefits plateaued after one hour and decreased after two hours.

Improves Mental Health

Strength training improves cognition and keeps the brain working by staving off neurological disease. A 2020 study suggests that intensive strength training over six months benefits parts of the brain involved in memory.

A 2018 study found that strength training significantly reduced depression among adults — regardless of health status and even if they didn't get much stronger. Separate research from 2021 found that strength training also reduced anxiety and depression, improved sleep and self-esteem, and staved off fatigue, among other benefits.

Evidence supports that strength training can improve brain blood flow and neuroplasticity (the brain's ability to change and adapt due to experience) through areas of the brain associated with executive function and memory in older adults. Executive function enables us to plan, focus attention, remember, and juggle multiple tasks.

Improve Diabetes

Strength training improves glucose metabolism, which can reduce the risk of diabetes. It boosts the number of proteins that take glucose out of the blood and transport it into the muscle, giving the muscles more energy and lowering overall blood-glucose levels. Strength training may assist in preventing and managing type 2 diabetes by decreasing visceral fat and making the body more sensitive to insulin.

Bottomline

Strength training should be an essential part of an overall fitness program. Get set for exercises that reward your time and effort for a long time. Invest in yourself. Self-care is not selfish. Enjoy the joy and security that ongoing muscle strength and power provide. It is never too late to start. Today is a great day to begin your strength training. Unveil the power within.

Caution

If you have a chronic condition, or you're older than age 40, and you haven't been active recently, check with your doctor before beginning a strength training or aerobic fitness program.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912/

https://pubmed.ncbi.nlm.nih.gov/22777332/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5161704/

https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/

https://www.heart.org/en/news/2022/03/03/resistance-exercise-may-improve-sleep-more-than-aerobic-exercise

https://bjsm.bmj.com/content/56/13/755

https://pubmed.ncbi.nlm.nih.gov/29800984/

https://doi.org/10.1177/1559827610368771

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7907999/

https://pubmed.ncbi.nlm.nih.gov/22777332/

About Us

Amar Singh, MD and Poonam Singh, MD 5/25/22 Amar Singh, MD and Poonam Singh, MD 5/25/22

Lemon Water

Lemon water is the juice of the lemon fruit combined with water. Here are a few reasons to consider taking lemon water:

Hydration

When your body is dehydrated, it holds on to fat cells, and dehydration can also make you feel hungry. Staying hydrated is crucial for your overall body health, so starting your day with a glass of water is a no-brainer. Plus, the lemon gives it a flavor boost.

Antioxidant

Like all produce, lemons contain phytonutrients, which protect your body against disease. These phytonutrients have powerful antioxidant properties, which prevent cell damage from oxidation, the exact mechanism that causes rust.

Digestion

Lemon water may aid digestion and cut down on bloat. Some people find drinking a glass of lemon water, particularly first thing in the morning, aids digestive regularity. Although this is mainly subjective and reports are anecdotal, studies on mice show some promise. The citric acid in lemons can supplement your natural stomach acids to help process food. Lemon water is also a good source of potassium. This mineral helps keep sodium levels in check, potentially reducing salt-induced bloating. A 2019 study suggests that long-term consumption of a drink rich in lemon polyphenols appeared to delay the age-related changes seen in the gut, including changes in the balance of beneficial gut bacteria.

Weight loss

Lemon water can prevent spikes in hunger thanks to its blood-sugar-balancing pectin (a type of soluble fiber) and hydrating mojo. If you feel like snacking after a meal, mix 1 cup of warm water with the juice of 1/2 lemon and a pinch of lemon zest. It will help curb your eating impulse. Staying hydrated is a key part of any weight loss journey for a number of reasons related to optimal bodily functioning. Peak hydration levels help to stimulate the metabolism, boost the effects of exercise, and allow the brain to better respond to hunger cues. Try beginning your day by drinking a full eight-ounce glass of lemon water to help meet your daily hydration goals.

Potassium

Your body can’t function without potassium. It’s necessary for nerve-muscle communication, transporting nutrients and waste, and regulating blood pressure. Fruits and vegetables are important sources of potassium. Lemon water is good for potassium.

Vitamin C

For centuries, lemons were highly regarded for treating scurvy. This rare condition can develop through a lack of vitamin C (ascorbic acid). Vitamin C is often claimed to support the immune system; however, studies remain inconclusive. One study found that although vitamin C did not prevent otherwise healthy people from catching a common cold, it may shorten the duration of symptoms. It may halve the common cold risk in people exposed to short periods of extreme physical stress (e.g., marathon runners).

Prevent kidney stones

The citric acid in lemon juice may help prevent kidney stones caused by a build-up of calcium oxalate. The extra fluid from the water may help maintain hydration and flush out potential stones. Lemon water helps prevent painful stones in those deficient in urinary citrate (a form of citric acid). More importantly, increased fluids help prevent dehydration — a common cause of kidney stones. Drink the juice of 2 lemons diluted in water every day, and you can reduce your risk of kidney stones. Citrine, a salt in citric acid, binds to calcium, helping block the formation of the dreaded stones. In fact, chronic kidney stones are often treated with potassium citrate, but studies have shown that lemon can do the job just as well.

Skin health

Some evidence has linked vitamin C (or ascorbic acid) and flavonoids, which are protective compounds found in citrus fruit, to improvements in skin condition. Vitamin C is known to help the body produce collagen, which contributes to the integrity of the skin and helps cuts and scrapes heal faster. Lemons have loads of vitamin C, more than orange juice, which assists in decreasing the production of wrinkles and defends your skin against free-radical damage. Water helps carry nutrients to your cells, so staying well hydrated is essential.

How to enjoy lemon water?

Juice half a lemon into your water, adding a mere 6 calories to your diet. You’ll get more than a sixth of your daily vitamin C. It may be drunk warm or cold, with additions such as lemon zest, honey, mint, or spices like turmeric or cayenne pepper.

Will it hurt teeth?

Theoretically, lemon acid can harm your enamel, but you’re diluting it here. As long as you don’t make a habit of sucking on lemons all the time, you should be fine.

Brush your teeth before your lemony beverage, or wait an hour. Acid softens enamel, so brushing too soon after consuming acidic foods and drinks can aid in erosion.

Rinse your mouth out with purified water after you drink the lemon water.

Drink through a straw, and be sure not to swish the lemon water in your mouth.

Drink the lemon water within a few minutes, rather than sipping on it all morning.

Caution

Avoid lemon water if you have reflux or acidity problems.

References:

https://bit.ly/3wQeMPe

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About Us

Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, and proven strategies that lead to meaningful, sustainable, and long-lasting well-being.

Dr. Singhs 12/4/21 Dr. Singhs 12/4/21

Should You Take Turmeric?

Not familiar with turmeric? While you might not have a jar of the spice in your cupboard, likely, you are already acquainted. The yellow-colored herb does more than add flavor to your meals. It’s what gives mustard and curry their vibrant coloring. While a great addition to foods needing that golden hue, turmeric also has anti-inflammatory properties that benefit your health. Most people are familiar with turmeric for its unique flavor and presence in Indian cuisine. Turmeric is a spice native to tropical Southeast Asia. It has been used for both medicinal and culinary purposes. Interestingly, one active ingredient in turmeric has been shown to possess many potential health benefits that may help increase the quality of life for those with chronic diseases.

What is turmeric?

Turmeric is a spice from the root of the Curcuma longa plant, a perennial in the ginger family. Its primary active ingredient is curcumin which gives turmeric that yellowish color. Turmeric’s treasure lies in curcumin’s benefits. Curcumin has antioxidants and anti-inflammatory properties. Researchers are investigating whether it may help diseases in which inflammation plays a role — from arthritis to ulcerative colitis. The spice, which is easy to add to smoothies and curries, shows promise when it comes to the following health benefits:

Decreases Inflammation

For chronic conditions where inflammation starts to affect tissues in your body, taking turmeric may be beneficial. It won’t necessarily help during an active flare-up, but it may help prolong remission. In one study of patients with ulcerative colitis, those who took 2 grams of curcumin a day along with prescription medication were more likely to stay in remission than those who took medicine alone.

Improves Memory

Another clinical trial showed that 90 milligrams of curcumin taken twice a day for 18 months helped improve memory performance in adults without dementia. Researchers thought that reducing brain inflammation and curcumin’s antioxidant properties led to less decline in neurocognition, which is the ability to think and reason. Curcumin may also have a role in preventing the development of Alzheimer’s disease. However, that’s an area where we need more research. In India, where turmeric is regularly used in foods, the occurrence of Alzheimer’s disease is one-fourth that of the United States among those in the 70 to 79 year age range.

Decreases Pain

Turmeric also has deep roots in Ayurveda for treating arthritis. Research suggests that taking turmeric extract could potentially reduce pain from osteoarthritis, though further study is still needed.

Antioxidant

Turmeric has antioxidant properties, and one study shows that it may protect your body from free radicals by neutralizing them. Another study suggests that turmeric’s antioxidant effects may also stimulate the activity of other antioxidants.

Helps in Depression

A study shows that curcumin was just as effective as fluoxetine (Prozac) in lessening symptoms of depression. Curcumin may also increase levels of serotonin and dopamine — which are chemicals in your brain that regulate mood and other body functions. In the setting, brain-derived neurotrophic factors decrease, affecting learning and memory. A study shows that curcumin can boost BDNF levels and may reverse changes.

Lowers cardiovascular risk

Studies show that turmeric may help reverse the heart disease process. With its ability to help reduce inflammation and oxidation, turmeric could lower the risk of heart disease. In healthy middle-aged and older adults who took curcumin supplements for 12 weeks, resistance artery endothelial production — which plays a significant role in high blood pressure — was increased. Another study followed 121 people who had coronary artery bypass surgery. A few days before and after the surgery, the group that took 4 grams of curcumin a day saw a 65% decreased risk of a heart attack in the hospital. Research shows that curcumin is safe and may protect those at risk for heart disease by lowering certain cholesterol levels. Turmeric also may be helpful when used along with medication for managing cholesterol levels. However, more study is needed to determine how much and what type is effective.

Prevents cancer

Curcumin may affect cancer growth and development, according to a few studies. One study, which focused on colorectal cancer, saw a 40% reduction in the number of lesions in the colon in men.

How much?

500 milligrams twice daily with food is the usual dose for most people. For optimal absorption, try taking heart-healthy fats like oils, avocado, nuts, and seeds. While the risk of side effects is low and drug interactions are unlikely, stop taking turmeric if you notice ill effects. Turmeric may cause bloating, and there is a theoretical concern that it may interact with blood-clotting medications. Also, avoid it if you have gallbladder disease. Always talk to your doctor before starting a dietary supplement since they could potentially interact with other medicines you’re taking. Turmeric can help supplement your conventional care, but it’s not a substitute for treatment. No dietary supplement can replace medications or even a well-rounded diet. If your diet is poor, taking a curcumin supplement isn’t going to do anything miraculous.

How to use it?

You can take turmeric as a supplement or use it as a spice. Curcumin is more potent in a supplement because they’re extracted from turmeric. If you are buying turmeric in the store, it does have some antioxidant properties. While using it as a spice may not significantly impact, it is a great way to season food without salt. While cooking with turmeric doesn’t give you as big of a health boost, you can still benefit by adding it to smoothies, golden milk, soups, scrambled eggs, muffins, rice, and roasted veggies. It’s one of the main ingredients in a curry sauce.

Turmeric and curcumin are poorly absorbed by the human body on their own. Pairing turmeric with black pepper extract known as piperine can increase the bioavailability and absorption. Proper absorption of turmeric has been shown to enhance curcumin absorption by up to 2,000%. This means that you should add some black pepper whenever you are cooking with turmeric, or make sure you choose a turmeric or curcumin supplement that contains piperine.

Over-the-counter dietary supplements (“nutriceuticals”) are not tested or regulated the way prescription drugs are. So, information regarding purity, strength, and potential interaction with other medications or diseases is typically limited for treatments like curcumin. It’s a good, nutritious food ingredient; it’s not going to hurt anyone to eat it, but it’s not magic.

References

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