Issue 165 - The Spring Issue

I S S U E 1 6 6 | THE SPRING ISSUE

The Spring Issue

That is one good thing about this world...

There are always sure to be more springs.

- L.M. MONTGOMERY

T O P D O C C L I N I C S M I A M I AT T H E F O U R S E A S O N S O F F E R I N G B O DY C O N TO U R I N G, FAC I A L R E J U V E NAT I O N, & L A S E R T H E R A P Y

magazine EDITOR IN CHIEF:

Brianna Connors

JUNIOR EDITOR:

Riley George

CHIEF MARKETING OFFICER:

H a n n a h To w n e s

MARKETING DIRECTOR:

Derek Archer

SOCIAL MEDIA SPECIALIST:

Lauren Rider

GRAPHIC DESIGNER:

Sarah Cook

contributors Riley George Zenith Lundell

Sebastian Clinciu Chayton Koehler

a letter from the editor

Living a healthy and balanced life is a daily challenge many of us face. With the constant flow of medical advancements and health trends in lifestyle mixed with the busy rhythm of our lives, we often are prevented from learning these new techniques to improve our lives for the betterment of our health.

Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their healthiest and best lives. We seek to bridge the gap between medical professionals and consumers who are seeking to improve their overall health and wellbeing.

Our contributors guarantee to constantly keep you up to date in the latest health trends and medical advancements with fresh, entertaining, and reliable content, varying from anything like nutrition and travel to lifestyle choices and the latest medical technologies!

We hope that our exclusive articles, recipes, and pieces will guide you towards self-realization, self-improvement, and willingness to help those around you better themselves in every health aspect. Because we at Top Doctor Magazine know that when you look your best, feel your best, and understand your health best, you can be the greatest version of yourself possible.

FEATURED 12 Food Additives Banned in Europe but Not America

contents 16 Breaking Down 20th Century Diets: The Good and The Bad

20 Are You Eating Enough Protein?

24 Healthy Pre-Workout Snacks To Help You Stay In Shape

32 Unexpected Healthy Foods You Might Not Have Heard Of

50 Ashwagandha: The Newest Trending Herb for Your Health

52 5 Strategies for a Happy, Healthy Spring!

FEATURED 56

Why You Shouldn’t Skip Spring Cleaning This Year

8

49

60 Hot Springs, Dry Saunas, Steam Rooms… Everything You Need to Know!

62 Spring Into Self-Care

60

66 Vitamin D: Everything You Need to Know

68 What Type of Exercise Should I Do to Have the Best Results?

76

66

Is Sunscreen Good for You?

82 Beware of Ticks This Spring

68

84 It’s That Time of Year: Seasonal Allergies!

84 Top Doctor Magazine / Issue 165 / 9

10

Nutrition Top Doctor Magazine / Issue 165 / 11

FOOD ADDITIVES BANNED IN

EUROPE AMERICA BUT NOT

WRITTEN BY RILEY GEORGE

I

n

August

2022,

the

European

possibilities for potential risks, whereas

Commission banned titanium dioxide,

the U.S. focuses more on the probability

a food additive. This preservative

that a substance will cause harm. Europe

remains legal and unbanned in the U.S. With

has a reviewing system for food chemicals

countries that many assume are similar in

where it reevaluates foods that use

many aspects, what would prompt Europe to

previously approved chemicals.

ban titanium dioxide and the U.S. to not?

it can be interesting to see what foods or

the U.S. may not ban the same things that

additives are banned in Europe but legal

Europe does is due to the approach each

in the U.S.

takes. Some argue that Europe considers

12

With different standards and procedures,

According to some sources, the reason that

WHAT FOODS ARE BANNED IN EUROPE BUT NOT THE U.S.?

and Singapore. Not to mention that azodicarbonamide is a chemical used to make yoga mats and shoe soles. It is often used as a whitening agent in bread dough

Mountain Dew. Brominated Vegetable

and cereal flours but has been linked to

Oil is a food additive found in some citrus

respiratory issues and a few other health

sodas, including Mountain Dew. Bromine

problems.

is a key ingredient in this additive and is banned in Europe due to it having the potential to cause irritated skin and mucous membranes, headaches, memory loss, or affect balance.

Instant

Mashed

Potatoes.

These

have been banned in the Europe Union because often

instant

contain

mashed

a

potatoes

preservative

called

Butylated Hydroxyanisole (BHA), also

Skittles. These candies are banned in

used in rubber and wax food packages.

both Norway and Sweden because they

The countries that have banned this

contain the artificial colors yellow 5

preservative have reasoned it to be a

and yellow 6. They are thought to cause

potential human carcinogen.

allergic

reactions

and

hyperactivity,

especially in children. Skittles are not exactly banned in Europe, but they are instead altered to be made with coloring found in fruits and vegetables or spices.

Anything containing yellow 5 or 6 in Europe must contain the phrase “May have an adverse effect on activity and attention in children."

in

Pork.

The

drug

ractopamine is used in the majority of pigs in the U.S. but is banned in 160 nations,

including

ractopamine

is

Europe.

used

in

Because

pig

farms,

many other countries cannot buy pork from the U.S. It is linked to affecting the

cardiovascular

system,

causing

hyperactivity and increased heart rates.

Milk containing rBGH or rBST. rBGH, also known as rBST, is a synthetic, manmade growth hormone in some milk that is used to increase milk production. This hormone is banned in both Europe and Canada because of the risks it poses, such as cancer. Luckily, as time continues and research is conducted, fewer and fewer dairy farms use this growth hormone.

Azodicarbonamide.

Ractopamine

This

Beef.

Hormone-grown

beef

in

the

U.S. is not sold to Europe due to the synthetic hormones used to promote cattle growth. Some of these hormones include Zeranol, Trenbolone Acetate, and Melengestrol Acetate. They are linked to an increased risk of breast and prostate cancer. Federal regulations prohibit hormones in both pork and

chemical

poultry but do not regulate beef as much.

compound is not banned by the FDA

Organic beef can provide beef without

but is illegal to use in Europe, Australia,

growth-promoting hormones in the U.S.

Top Doctor Magazine / Issue 165 / 13

As you look at foods when shopping, it is good to check the ingredients and where the items come from. Just because something is labeled as “healthy” or “organic,” it is a good idea to check where and what some ingredients are. There are reasons that Europe bans some food additives and hormones compared to what the U.S. bans.

Being educated in hormone use and additives in your foods can only benefit your future health!

Do your research before purchasing an item with unrecognizable ingredients.

14

Suffer from acute or chronic wounds?

Healing shouldn’t be painful.

Experience pain-free treatment through a saline mist that reduces and removes bacteria while promoting healing.

UltraMIST is a non-contact, low-frequency ultrasound that painlessly promotes healing when administered by any trained health care professional.

Top Doctor Magazine / Issue 165 / 15

Br e

the

16

: iets

Good & Bad the

D

a

n 20th Ce w o ntu D g n ry i k

WRITTEN BY: RILEY GEORGE

T

he word “diet” has become a buzzword among U.S. citizens. Over the last few

The F Plan Diet

years, there has been an abnormally

In the 70s and 80s era, fitness and aerobics became

forceful push for fitness and health prioritization.

a big push along with dieting. The F Plan Diet was

But with so many diets out there to try, which ones

a popular one during this era and emphasized high

are actually good for you? Are there diets over the

fiber and low calories to achieve the beauty standard.

years that should make a comeback, and are there

It advised that people eat the following: muesli for

diets that should never be normalized again?

breakfast, salads for lunch, and lean meats for dinner.

Before diving into some diets from over the years, it should be established that rapid weight loss is not sustainable, and quick diets are not healthy for the human body. If you succumb to these fad diets, the odds are that you will gain back that weight very quickly. Additionally, diets paired with no exercise are usually not good for the human body.

The Banting Diet In the early 1900s, an English man named William Banting used this diet to help him lose weight when he was considered obese. Once his success was shown, the Banting Diet appeared in health

This diet was created by Audrey Eyton, who founded Slimming Magazine. In 1983, her book F-Plan Diet was in the top 10 best-selling books in America for April and May. Her book focused on leaving diets at 1,500 calories or less per day while eating more than the recommended amount of dietary fiber. The idea of eating high-fiber diets was to make one feel fuller for longer and reduce overeating.

Higher fiber diets are good for you as eating high fiber can help with weight loss, create gut bacteria, and regulate bathroom use. There are many ways to include more fiber in your diet as you plan your meals. Conduct a quick Google search to find highfiber foods!

magazines and health manuals. The diet focused on high protein intake and low carbohydrates while particularly avoiding pork, beer, potatoes, and bread.

Calorie Deficit Diet

The Banting Diet focused on avoiding carbs as much

Calorie deficit diets are nothing new in the diet

as possible, which set the trend for low-carb diets.

world. However, there has been a huge push for this

When the 1920s feminine ideal of the “New Woman” emerged, this diet basis regained popularity.

Eliminating carbs became a norm in women’s health magazines and in the diets of women in particular during that era.

The idea of eliminating carbs altogether is not a very sustainable way to lose weight, nor is it necessary to see results. Eliminating carbohydrates from your diet means losing most whole grains, fruits, and vegetables, which all hold essential nutrients for the human body. Therefore, it is necessary to

particular form of eating over the past few years. The diet works in this way: eating fewer calories so that you burn more calories than you consume day-today. It does not regulate what foods you can eat and not eat, nor does it focus on anything except caloric intake.

The amount of calories that one should consume daily depends on a few factors such as activity levels, age, and weight loss goals. You can use a calorie deficit calculator to find the proper amount of calories you should strive for in this diet.

acknowledge that eliminating carbs can help you lose

One issue with only focusing on caloric intake is that

weight, but it is not a sustainable way to live and is

this diet does not focus on other nutrients needed

unnecessarily difficult to do. Rapid weight loss can

for the body, such as fiber, protein, fats, or other

be seen in the first few weeks due to a drop in water

macronutrients needed to function. Therefore, it is

weight. However, some research shows that no-carb

essential not to neglect other nutrients you need to

diets are ineffective for long-term weight loss.

survive and function when utilizing this diet.

Top Doctor Magazine / Issue 165 / 17

The Mediterranean Diet Doctors may have prescribed the Mediterranean Diet to you if you have heart disease or high blood pressure. It is often promoted to decrease the risks of these diseases and dementia. Essentially, the Mediterranean Diet is a primarily plant-based diet that includes a daily intake of whole grains, olive oil, fruits, vegetables, beans, nuts, herbs, and spices. Meat is eaten in small portions, with preferred proteins being fish or seafood. The diet emphasizes healthy fats such as olive oils, fish, nuts, avocados, and other foods high in omega-3 fatty acids.

The good news with the Mediterranean Diet is that research shows consistently that it is effective in reducing the risk of cardiovascular disease.

The downside of this diet is that it risks a higher calorie intake because of the lack of portion sizes recommended and certain foods that are high in calories.

Excessive calorie intake can lead to weight gain. If the Mediterranean Diet is used in proper conjunction with caloric intake, it can promote healthy living along with weight loss.

The Keto Diet The Keto Diet forces your body to use ketone bodies for fuel instead of relying on sugar from carbohydrates. This diet forces people to consume fewer than 20-50 grams of carbs daily. It also has a high-fat requirement meaning that those using this diet must consume fat at every meal. Based on a 2,000-calorie diet, one can expect to consume 165 grams of fat a day. A few unsaturated fats are allowed, but the Keto Diet focuses most on saturated fats from oils to function.

This diet comes with an array of health risks. High saturated fats can lead to heart disease and high cholesterol. It can also lead to nutrient deficiency very quickly if you do not eat a variety of vegetables, grains, and fruits. This diet can lead to liver problems, kidney problems, and constipation. It is important to consult a medical professional before beginning the Keto Diet.

Fad Diet Warning Fad diets are everywhere. What works for one person may not work for another in terms of weight loss and living healthier. While it is easy to fall into the world of fad diets, it is important to remember that everyone’s body and lifestyles are different. What works well for one person may not work for you.

Your desires for your body and health should be considered when looking for a way to reach your goals. Research the diet you are considering and consult a medical professional before beginning an extreme diet. The last thing you want to do on your wellness journey is having the opposite effect you were looking for just because you decided to copy someone else’s diet plan!

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Top Doctor Magazine / Issue 165 / 19

Are You Eating Enough Protein?

WRITTEN BY: RILEY GEORGE

20

P

rotein is a vital nutrient that your body desperately

those trying to maximize muscle growth. But the body has

needs to function day-to-day. The word “protein”

limits. Once the protein needs are met, the body stores any

comes from the Greek word protos which translates

remaining protein as fats in the body. Excess protein intake

to “first,” showing in the word itself its vitality to the human

has the potential to lead to elevated blood lipids and heart

body. Prioritizing protein intake can improve so many

disease. This is due to the fact that a lot of high-protein foods

things in your body, so understanding how much you should

consumed are high in saturated fat. Plus, too much protein

consume daily can only be beneficial to your future.

intake can harm the kidneys. If you are already at risk for kidney disease, excess protein can prompt this even more.

How Much Protein Should I Aim for?

Your intake of protein varies slightly depending on the

Best Sources of Protein

lifestyle you live, but a good rule of thumb is to aim for a

Healthy protein options are everywhere. Things such as nuts,

minimum of 10% of your calorie intake coming from

beans, lentils, lean meats like chicken and turkey, seafood,

protein. Some people will need up to 35% depending on how

fish, eggs and dairy all hold healthy amounts of protein. These

vigorous their working out is on a daily basis. On average this

sources are a more natural way to incorporate protein into

calculates to about 50 to 175 grams of protein a day based on

your diet versus protein shakes and bars as well. Supplements

a 2,000 calorie daily intake.

For those who exercise regularly, the protein intake needs

have their place in diets, but natural whole foods are always a better priority to have when getting sufficient protein intake.

to change. Anywhere between 1 and 1.2 grams of protein per

According to an article by Mayo Clinic, these are a few things

pound of body weight is typically recommended. Higher burn

to keep in mind when looking at a protein supplement:

of calories and more regular exercise adjusts one’s needs for protein intake.

Protein Calculator

•

Aim for 200 calories or less.

•

2 grams or less of saturated fats.

•

Avoid trans fats and partially hydrogenated oils in supplements.

Luckily, technology has created what we need to calculate how much protein we each should eat daily. Different

•

5 grams of sugar or less!

lifestyles call for different amounts of protein intake. People with a sedentary lifestyle will have a different amount of protein needed than those who are lifting weights five or six days a week.

This protein calculator can tell you exactly how much protein you should consume. If you prefer to find the amount on your own, Harvard Health suggests that you can simply take your weight and multiply the pounds by .36 to find how many grams of protein you should aim for daily to reach your healthiest protein intake.

Is There Such a Thing as Too Much Protein?

With the increase in product choices such as protein bars, shakes and supplements, it may seem like excess protein cannot be harmful. However, some articles suggest that an

Foods to Implement on Your Protein Intake Journey If you are searching to add more foods with high protein and low calories, look no further than this list! These foods are just a few ideas of what foods you could incorporate into your diet to add that extra protein in during your week. There are plenty of good, protein-rich foods to try, but here are a few ideas to begin.

For breakfast:

For lunch:

For dinner:

Bananas

Beans

Shrimp

Greek Yogurt

Lentils

Legumes

Hard Boiled Eggs

Cottage Cheese

Chicken

Glass of milk

Nuts

Lean, grass fed

extreme intake of protein could be harmful to the body.

Eating higher amounts of protein does not equate bigger muscles or muscle growth. This often can get confusing for

Protein sources do not have to be hard to come by and can be easier to incorporate into your diet! Talk to a nutritionist or doctor if you are struggling to increase your protein intake.

Top Doctor Magazine / Issue 165 / 21

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DIAGNOSTIC

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Healthy Pre-Workout Snacks To Help You Stay In Shape WORDS BY RILEY GEORGE

Consistently exercising is the best way to improve your

If working out between meals, many individuals already

health and fitness while maintaining overall wellness.

have sufficient glycogen stored to fuel a good workout

However, the food you consume before you start your

without eating snacks. However, you need to ensure you

exercise can have a major impact on your performance

don't run out of this glycogen, which could interfere with

during the workout.

your workout, causing extreme fatigue and weakness.

Your body performs at its optimal level if it gets the

To avoid this, it is important to fuel your body with proper

targeted nutrients and energy before you start an intense

nutrition to make the most of your workout and reap the

workout. Consuming the right food before you head to

benefits.

the gym can ensure you train longer and achieve your goals.

Understanding what makes a good snack before the workout and planning can allow you to get the most out of your exercise routine.

12 Healthy Pre-Workout Snacks While there are multiple healthy snacks you can consume before a workout, here are some popular ones that can energize you and prepare your body for a workout:

Creating a Good Pre-Workout Snack The key to eating right before you start exercising is ensuring you give your body sufficient energy to fuel the entire workout without overloading calories. Many try to avoid this by exercising on an empty stomach, which can negatively impact the workout. It can result in weakness, lightheadedness and even increase the risk of an injury.

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Top Doctor Magazine / Issue 165 / 25

01

02 OATS

Hard Boiled Egg

Bananas are referred to as the power

Oats are loaded with fiber and

Snacking on hard-boil eggs is a

Bananas

bar of nature as they are backed with

gradually release carbs. This slow

quick, easy, and filling snack that

potassium and carbs, which helps

release ensures the energy levels stay

can prepare your body for an intense

in supporting muscle and nerve

consistently up during your workout.

workout session. This can be a go-to

function. Carbs make up 90% of the

As a result, you can exercise harder

option when you are running low on

banana calories and are a great source

for a longer time. Oats also include

time and need something good to

of fuel for your brain and body.

vitamin B, which helps your body

consume before the workout.

convert carbs into energy.

26

03

04

Grilled Chicken, Broccoli and Sweet Potato If your goal is to build muscles or are planning for intense circuit training, this combination makes a great meal before the workout. Grilled chicken with sweet potato and broccoli is one of the most popular pre-workout

05

Apples and Almond Butter Apple slices dipped in almond butter make a savory and filling snack that is loaded with healthy fats, protein, and carbs. While this might not be as easy to digest as other snacks, it will still

06 Dried Fruit

An easy and quick pre-workout snack is dried fruit. Make a mixture of dried pineapple, figs, apricots and berries before you hit the gym. Dried fruits are a good source of carbs and are easy to digest.

give you an energy boost to make your workout easier.

meals for many athletes.

Top Doctor Magazine / Issue 165 / 27

07

Whole Grain Bread A slice of toasted whole-grain bread is another excellent source of carbs that can give you an energy boost. You can also add some low-fat turkey slices or boiled eggs for additional protein.

08

Fruit Smoothie or Smoothie Bowl Smoothies make a great pre-workout snack as they are healthy and don't include solid food, which is ideal before the workout. You can combine multiple fruits to make a delicious pre-workout snack. Get a bunch of berries, half a banana and a handful of kale and add some protein powder.

Mix them in a blender with a cup of water, and you are done.

28

09

Chocolate Milk Chocolate milk comes with the right balance of protein and carbs that help in repairing muscle damage during your workout and has been recommended by many nutrition experts for athletes and makes for a simple and delicious pre-workout snack.

10

Greek Yogurt with Fruits This is certainly an amazing preworkout snack as it is full of protein and carbs. While regular yogurt is also beneficial, Greek yogurt has double the amount of protein, low sodium and fewer carbs. Adding fruits to the mix quickly breaks down the carbs that are then utilized to fuel the workout session, and the protein gets

11

12

Dates have a high amount of natural

Nuts are loaded with fat, but they also

Dates

Trail Mix

sugar, which is easily digested and

come with high protein that is needed

give you a quick energy boost for your

to build muscle mass. Snacking on

workout. You can enjoy one or two

trail mix is a great way to boost your

dates before your workout to increase

workout if your goal is to increase

your energy levels.

your muscles. Make sure you skip the sugar-coated nuts and go with the natural mix. Moreover, if your goal is to lose weight, then you should probably stay away from this snack.

stored for a longer time and prevents muscle damage.

Top Doctor Magazine / Issue 165 / 29

30

When is the Right Time to Eat a PreWorkout Snack?

Things to Avoid Eating before a Workout

Gardening and maintaining houseplants can do

While exercising on an empty stomach should be

wonders for your well-being. This hobby involves

avoided, there are certain foods that you shouldn't

digging and touching the soil with bare hands with

consume before your workout. Here are some of

the outcome of lifting your spirits. And, when harvest

them:

time comes, you will get excited with the produce of

•

Avocado

your labor.

•

Cruciferous vegetables

•

Energy Drinks

•

Fast Food

•

Fizzy drinks

•

Refined sugar

•

Spicy foods

Your body continuously builds muscle and recovers throughout the day. Therefore, timing your snacks smartly provides your body with sufficient fuel it needs to not just recover but to burn fat and build muscles. Here are some tips to determine when to eat before your workout: •

•

Having a snack at least 45 minutes before the

Wrapping Up

workout is the best way to ensure your workout

Getting in shape requires you to consistently

lasts longer

work out while also consuming a balanced meal.

If your goal is to gain muscle, having a highprotein snack before you begin the workout can be highly effective.

•

When working out in the morning, have a snack 30 minutes before you start working out.

•

If you have had a big meal, it is best to avoid

What you eat before you exercise can have a major impact on your entire workout. Therefore, be sure to plan your pre-workout meals along with the other meals in the day.

Fueling your body properly before the workout will prepare your body and energize you, allowing you to make the most of your exercise session.

exercise. Make sure you give your body at least 2 to 3 hours of rest before you hit the gym.

It is essential to understand that everyone has a different tolerance level for foods before and after a workout. This might take some trial and error before you find the best time that meets the needs of your body.

Top Doctor Magazine / Issue 165 / 31

Unexpected Healthy Foods You Might Not Have Heard Of WRITTEN BY ZENITH LUNDELL

32

Diversifying the types of foods that we eat can have tangible

The best way to mitigate these problems is to increase

benefits for ourselves and the environment. Agrobiodiversity

agrobiodiversity levels by consuming diverse types of food,

(a portmanteau of agriculture and biodiversity) refers to the

thereby increasing the demand and, subsequently, the supply of

interplay between biodiversity, food and agriculture, such as

more animal and plant species.

the genetic variance of animals, plants and fungi farmed for consumption.

In addition to environmental, economic and food security benefits, eating diverse, healthy foods benefits the body. Studies

According to the Food and Agricultural Organization of the

have found that diversifying one's diet can reduce the chances of

United Nations (FAO), 75% of the world's food is sourced from

developing obesity and metabolic syndrome.

merely five animal and 12 plant species, indicating worryingly low levels of agrobiodiversity. A lack of agrobiodiversity can compromise human food security by lowering the availability of sustenance and causing food shortages. The same problem arises

To facilitate the diversification of diets across the globe and bolster agrobiodiversity and health levels, here are some unexpected healthy foods to add to your plate.

if the soil composition required to grow one of these plants is unattainable due to changes in the atmosphere.

Top Doctor Magazine / Issue 165 / 33

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Amaranth Is the Grain Healthy Food You Didn't Know You Needed Amaranths are a group of plants cultivated for their edible seeds. Officially classed as a pseudocereal, amaranth has been consumed by humans for at least thousands of years, with archaeological evidence suggesting the plant was domesticated around 6,000 years in Central and South America.

Amaranth is versatile in terms of its culinary applications and can be used in salads or polenta. Amaranth flour can make pancakes, crackers, brownies and many other delicious treats!

The Health Benefits of Amaranth According to a paper published in the Journal of Food Science, amaranth has a high protein concentration compared to other grains, ranging between 12.50-18.19%.

Amaranth has immense nutritional value due to its amino acid profile, which supersedes that of another highly touted health food — quinoa.

The antioxidant properties of amaranth are widely heralded, with some studies noting its potential to positively impact cholesterol levels and the immune system while improving anemia and hypertension symptoms.

The Agricultural Benefits of Amaranth Amaranth is a notoriously sturdy crop, previously having shown resistance to Monsanto's infamous Roundup.

Moreover, amaranth has an assortment of traits that make it easy to grow and resilient in the face of adversity, such as its ability to withstand droughts, frost and poor-quality soil due to its high photosynthetic rate.

Top Doctor Magazine / Issue 165 / 35

Holy Basil Has Been a Mainstay of Ayurvedic Medicine for Thousands of Years Ocimum tenuiflorum, more casually referred to as holy basil, earned its name due to its sacred status in Hinduism. The native herb to the Indian subcontinent is called Tulsi in Hindi.

Holy basil leaves are primarily used for human consumption, with some preferring it in a tea form while others extract essential oils from it. The leaves are also used in some Indian dishes to impart a bitter and spicy flavor.

The Health Benefits of Holy Basil A literature review published in the Evidence-Based Complementary and Alternative Medicine journal notes that holy basil can alleviate psychological stress and improve the symptoms of metabolic syndrome and diabetes. Another study found that holy basil improves cognitive function.

The Agricultural Benefits of Holy Basil Holy basil is relatively easy to cultivate from seeds, seedlings or cuttings and can grow year-round in most regions in the U.S. as an indoor plant.

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Top Doctor Magazine / Issue 165 / 37

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Aronia Berries Are an Indigenous American Traditional Medicine for the Ages Aronia berries, also known as chokeberries, have been used as traditional medicine by indigenous American tribes for hundreds of years. Indigenous Americans included Aronia berries in pemmican mixtures, a combination of meat, tallow and dried berries that could be stored for long periods.

Aronia berries can be eaten fresh but can be uncomfortably sour. As such, making jams or syrups can be a great way to incorporate them into one's diet.

The Health Benefits of Aronia Berries A study published in the Molecules journal found that Aronia berries can help prevent and manage chronic diseases such as metabolic and cardiac disease through their antioxidant activity. Another study found that Aronia berry consumption boosted vascular function and the presence of desirable gut bacteria.

The Agricultural Benefits of Aronia Berries According to Iowa State University, Aronia berries are considered a space-friendly crop that can boost local industry. The University of Maine describes the Aronia berry plant as hardy and capable of enduring harsh, cold weather.

Top Doctor Magazine / Issue 165 / 39

Celeriac Adds a New Twist to a Well-Known Food Celeriac is a type of celery grown to harvest a bulbous, root-like stem. Celeriac has a similar taste and flavor to the more common variants of celery but with a potatolike flesh and consistency, cementing its place as a potato replacement in low-carb recipes.

The Health Benefits of Celeriac Celeriac is known to help manage ailments of the nervous system and improve the symptoms of rheumatism and arthritis. Celeriac is also high in fiber and vitamins (vitamins C, K and B6 and minerals such as phosphorus, potassium and manganese).

The Agricultural Benefits of Celeriac A study of 56 different vegetables grown in the U.K. found that celery, cabbage and Brussels sprouts were the most environmentally sustainable vegetables.

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Top Doctor Magazine / Issue 165 / 41

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Mung Beans Are a Truly Ancient Superfood Hailing from the Indian subcontinent, Mung beans are thought to have been domesticated as far back as 1,500 B.C. They are part of the legume family and are often boiled and drained before being served.

The Health Benefits of Mung Beans A Chinese study found that mung beans contain compounds that mitigate hypertension, some cancers and hyperglycemia. Another Chinese study found that mung beans are high in easily digestible protein and vitamins.

The Agricultural Benefits of Mung Beans There is extensive research that attests to the agricultural and socioeconomic benefits of mung bean cultivation. A study of governmental funding of mung bean research in Myanmar found that the governmental return on investment (ROI) was at least 27%, creating financial benefits and increasing food security in the region. A study published in the American Journal of Plant Sciences lauds mung bean crops as a solution to droughts, soil with depleted mineral content and atmospheric nitrogen levels.

Top Doctor Magazine / Issue 165 / 43

Nori Is a Historical Japanese Food With Significant Potential for the Future Nori use in Japan dates back to at least 702, as mentioned in a tax law produced in that year, but its consumption most likely predates this date considerably. Nori is a type of dried Japanese seaweed used in sushi, soups, noodles and rice dishes, often being toasted before use.

The Health Benefits of Nori A study in the Advances in Food and Nutrition Research journal notes that Nori contains many beneficial compounds, such as various vitamins, minerals, amino acids and high fiber content. Another study from the Journal of Epidemiology found Nori can effectively prevent high blood pressure in children.

The Agricultural Benefits of Nori Nori holds many agricultural benefits over land-based crops. It does not require land space to grow and doesn't require fertilizer, pesticides or freshwater. Additionally, seaweed is known to remove carbon dioxide from the atmosphere, thereby alleviating global warming.

44

Top Doctor Magazine / Issue 165 / 45

46

Hemp Seed Nuts As the use of hemp plants becomes increasingly destigmatized (such as in textiles and biodiesel), more research begins to shed light on the potential benefits of the non-psychoactive components of the cannabis plant.

Hemp seed nuts are the seeds of the cannabis plant, but consuming them does not produce any psychoactive effects. Hemp seed nuts can be mixed with cereals, smoothies, salads and yogurts to add a crunchy texture and a delicious, nutty flavor.

The Health Benefits of Hemp Seed Nuts Hemp seed nuts are exceptionally nutritious, as they contain healthy fats (such as omega-3 and omega-6), minerals, vitamins and a high protein concentration.

Consuming hemp seed nuts is known to lead to improved digestive and cardiac health benefits.

The Agricultural Benefits of Hemp Seed Nuts The cannabis plant has numerous uses outside of the consumption of hemp seed nuts. Growing cannabis crops is space efficient. Hemp fibers can be used in textiles, while hemp seed oil can be used in various types of biodiesel.

Unexpected Healthy Foods Are a Great Way to Diversify Your Plate The aforementioned healthy foods are diverse, and everyone should find a few that they find easy to implement in their cooking and eating regimen. Doing so will not only expand your culinary palette but potentially benefit your health and the planet.

Top Doctor Magazine / Issue 165 / 47

48

Lifestyle

Top Doctor Magazine / Issue 165 / 49

Ashwagandha

The Newest Trending Herb for Your Health

A

WO R D S BY R I L E Y G E O RG E

shwagandha is a shrub found natively in Asia

and Africa and has been used medicinally for hundreds of years. Recently, it has gained

some popularity in teas and moon milk flavors. But the pending question is whether it has any health ben-

efits that come along with the fancy name.

Traditional Use of Ashwagandha

The herb is often used for rejuvenation treatments like building stamina, immunity, or endurance. It is seen

as an anti-stress and brain-nourishing drug that can be used traditionally for the treatment of Parkinson’s,

Alzheimer’s, or dementia. It can also combine with other treatments to treat issues with the liver and urinary system.

According to Forbes Health, there are seven main benefits that science has listed for Ashwagandha.

The first benefit is that it can relieve stress or anxiety.

A study conducted points to the fact that doses of Ashwagandha can give better sleep quality as well, which in return can aid anxiety or stress.

Another benefit Forbes Health points out is that it can lower blood glucose levels and triglycerides.

50

A study found that Ashwagandha may increase

It is always a good idea to discuss your health with

speed and strength of people consuming it. Another

your doctor to see if Ashwagandha could have

study found that muscle power increased along

any side effects paired with medications you are

with the improvement of sleep. The study showed

already taking or if it could weaken the medication’s

a significant gain in muscle strength and size with a

use. It could also pose a risk if you are pregnant,

reduction in body fat percentage as well.

breastfeeding, or have thyroid issues. It may also be a smart idea to get allergy tested for Ashwagandha if

In a study conducted on women, Ashwagandha improved

arousal,

lubrication,

orgasms,

and

you are allergic to grass or nightshades.

sexual wellness was improved with ashwagandha as

Ways to Incorporate Ashwagandha

well. A study showed that administration of it to

powders, but you can also consume it in the form of

overall satisfaction sexually from a self-report of participants. The distress surrounding the participants regarding sexual health was also lowered after taking Ashwagandha. Along with women, men’s

The obvious ways to incorporate ashwagandha into your diet include capsules, tablets, gummies, and

infertile men improved sperm quality and increased

herbal tea. Some professionals suggest implementing

testosterone levels.

it through tea as a way to introduce it gently to your

Cognitive function improvement is yet another benefit of ashwagandha use. It’s been suggested that

diet and allow it to contribute to your hydration!

However, adding the raw form may be more difficult for your body to implement, especially if you add a

motor responses and memory can both be improved

high dosage.

through the use of ashwagandha. Another study found that it improved attention spans immensely

Too high of a dosage of ashwagandha has the

and immediate and general memory.

potential to completely lose its therapeutic benefits and even render carcinogenic if used improperly.

Finally, ashwagandha has been shown in two studies

Mixing the powder into your granola, overnight oats,

to increase your VO2 max levels, which are the

or smoothies can be beneficial as long as you do not

maximum amount of oxygen taken during physical

overdo the dosage. Talk to a professional before

movement. This all connects to your heart and

implementing the raw form into your diet.

lungs in delivering oxygen to muscles. These studies need more research but are pointing to the fact that

Do your research before purchasing any form of

ashwagandha has a lot of benefits to consider.

ashwagandha to ensure that it actually has what you

Side Effects or Risks

The FDA does not regulate the manufacturers of

are looking for in terms of benefits and ingredients.

Consult a healthcare professional before introducing it to your diet! .

ashwagandha, which means they are not under the same standards that pharmaceutical companies and food producers are. Be sure to keep this in mind

during purchase and use.

There have not been enough long-term studies to examine a lot of long-lasting side effects of taking ashwagandha. Most people can handle smaller doses of ashwagandha just fine with no side effects.

However, large consumption can lead to digestive issues such as nausea, diarrhea, or vomiting due to irritation of the intestinal mucosa.

Top Doctor Magazine / Issue 165 / 51

5

STRATEGIES for a

Happy, Healthy Spring!

WORDS BY RILEY GEORGE

S

pring is a time for renewal and fresh living. It’s a time for new healthy habits to form.

So as the days get longer and the sun starts to shine brighter in many parts of the world,

it's time to get outside, enjoy some fresh air, and take on a few new habits to ensure that

you have a happy and healthy spring.

Here are five tips to help you do just that!

52

12

GET OUTDOORS

EAT HEALTHIER

Spending time outdoors can help boost

Spring is the perfect time to start eating

your mood, reduce stress, and improve

healthier. With the sense of renewal that

your overall health and well-being. Take

comes with springtime, it could be the

advantage of the gentle spring weather and

perfect time to try new healthy foods or

get outside for a walk, jog, or bike ride. Spend

start that diet you have been putting off all

time in your backyard or a nearby park. Try

winter! Incorporating more fresh fruits and

something new, like paddle boarding or

vegetables into your diet and substituting

kayaking. The fresh air and physical activity

unhealthy snacks and treats with healthier

will do good for your physical health and

alternatives can be a great lifestyle to try this

your mental health alike. Being able to get

spring. It could also be the perfect time to

in the sunshine can increase your overall

make healthier choices, such as grilling or

happiness and prompt you to do physical

baking instead of frying foods.

exercise.

Top Doctor Magazine / Issue 165 / 53

34 PRACTICE MINDFULNESS

USE SUN PROTECTION

Mindfulness is the practice of being aware of

As the days get warmer and the sun begins to shine

the present moment without judgment and with

more brightly, it’s important to remember to take

acceptance. It is a powerful tool that can help us

care of your skin. Spring is the perfect time to take

cultivate a greater degree of peace and calm in our

advantage of the warmer weather and get outside,

lives, no matter what circumstances we find ourselves

but it’s also important to protect your skin from

in. When practiced regularly, mindfulness can also

the sun’s ultraviolet (UV) radiation. Sun protection

help us become more in tune with our physical and

is essential for keeping your skin healthy and

emotional needs, which can be beneficial in helping

preventing skin cancer, premature aging, and other

us take better care of ourselves.

unnecessary skin damage.

One of the best ways to practice mindfulness during

UV radiation from the sun can cause a range of

spring is to engage in daily mindfulness walks.

skin issues, from sunburns to dry and itchy skin. In

Meditation and focus can improve your mental

addition, long-term exposure to UV radiation can

health immensely. As the warm weather starts,

lead to wrinkling, age spots, and an increased risk

taking these walks and meditating outside could

of skin cancer. To shield your skin from the sun’s

change your entire mindset!

damaging rays, it’s essential to use sun protection.

The best way to protect your skin is to use a broadspectrum sunscreen with a Sun Protection Factor (SPF) of 30 or higher.

54

5 GET ENOUGH SLEEP!

As the days start to get longer and spring approaches, we need to take care of our bodies and get enough

sleep. When we don’t get enough sleep, it can affect

our mental and physical health negatively.

Getting enough sleep can help to improve your mood and energy levels. When we’re tired, we’re more likely to be irritable and find it difficult to concentrate. This

sleep, your body isn’t able to fight off infection and illness as well as it normally would, which can make you more prone to getting sick and make it harder to recover.

A lack of sleep can also have a negative effect on your heart health. Studies have shown that people who don’t get enough sleep are more likely to have high blood pressure and an increased risk of heart disease.

can really affect how we interact with others and our

overall productivity. When we get enough sleep, we’re more likely to be in a better mood, have more energy and be able to think clearly – all of which will help us to enjoy the spring season. Not getting enough sleep can also affect your mental health. People who don’t get enough sleep can experience increased stress levels, depression, and anxiety. These can all have a negative effect on your physical health.

CLOSING THOUGHTS Spring is a time for renewal and happiness! It is an excellent time of year to try something new and be outside while focusing on the warm weather and leaving winter behind. Focusing on these strategies can help you have a happy, healthy spring! Happy Spring!

Sleeping enough is also important for our physical health. Not getting enough sleep can negatively affect your immune system. When you don’t get enough

Top Doctor Magazine / Issue 165 / 55

Why You Shouldn’t Skip Spring Cleaning This Year WORDS BY RILEY GEORGE

56

I

t’s almost that time of year where people tend to participate in spring cleaning!

This dreaded time of year may actually be more beneficial to your health than you realize. It is not just mentally helpful but

physically.

Cleaning your house, apartment, condo or living space looks different for everyone, but one thing is for sure- it has incredible benefits for everyone involved. Cleaning is important for your home and even more important for your health.

WAYS THAT SPRING CLEANING CAN BENEFIT YOUR HEALTH The first way that spring cleaning benefits your health is by simply improving air quality in your home. Throughout the winter season, your home acquires a build up of dust or dirt. Allergens build up the entire winter and can cause breathing or health issues in the spring. Cleaning and clearing out the dust and build up can do wonders for your breathing this spring!

This also falls into the idea that cleaning out your space can strengthen your immune system. So many things build up over winter and can irritate your allergies.

While spring cleaning you should focus on a few cleaning aspects that will help eliminate these allergens from your space.

•

Vacuum any rugs, cobwebs, curtains, and spaces that you can. This will help eliminate the dust build up and smaller materials not necessarily visible to the human eye.

•

Wash bedding, blankets and pillows. Putting pillows on high heat will help eliminate dust mites.

•

Take shoes off at the door to avoid dragging dust and dirt into the home.

Top Doctor Magazine / Issue 165 / 57

"

"It may be time for you to plan out how you want to conduct your cleaning" Cleaning spaces consistently and

A final reason you should not skip

maintaining that cleanliness can

your spring cleaning this year is

eliminate bacterias and germs if

because the cleaning can actually

done properly. This can result in

reduce the risk of injury for you and

less sickness in your home and

anyone who enters your home. Think

better health overall for anyone

about how cleaning up the items

who enters your home.

everywhere can prevent accidents

Another way spring cleaning can benefit your health is through reducing stress. Clutter goes handin-hand with stress. Seeing the mess and clutter of build up from winter

such as tripping and therefore, eliminate injury. Sometimes just cleaning up some space can prevent injuries which is good for everyone for obvious reasons!

can cause a lot of stress until it is dealt with. Stress can harm your health in more ways than you even realize, so it is best to avoid it by

The point is that with Spring

doing the things to avoid it such as

Cleaning 2023 almost upon us, it

spring cleaning.

may be time for you to plan out how

Clearing and cleaning can also help your focus! Removing distractions and marking things off your “To Do List” can improve your focus immensely. The less distractions for your brain the better your focus will be. Focus and depression are closely related according to some research.

By keeping a clean space, depression can be helped at least a little.

58

CLOSING THOUGHTS

you want to conduct your cleaning.

It can have more benefits than just a clean home. Your health should be prioritized, and spring cleaning may just be one way to do that. By focusing on cleaner habits, your health

journey

could

seriously

improve in ways you would not have realized otherwise.

PRIN Top Doctor Magazine / Issue 165 / 59

Hot Springs, Dry Saunas,

Steam Rooms...

EVERYTHING YOU NEED TO KNOW! WRITTEN BY: RILEY GEORGE

60

HOT SPRINGS

Hot springs have been around since the beginning of time, and many people have been soaking in them with or without knowledge of the health benefits that they can offer. Greeks, Phoenicians, Hebrews, and Egyptians all utilized hot springs for bathing communally and sometimes privately and

Steam rooms can improve many things in the body, like circulation, lower blood pressure, reduce stress, clear congestion, promote skin health, burn calories, and even remove toxins. So long as you stay hydrated, stay in for about 10-20 minute intervals, and do it about two or three times a week, you could see many benefits to a steam room.

for healing purposes and religious ceremonies.

Mineral-rich waters are the most common health benefit one can expect from hot springs. The kinds

DRY SAUNAS

Dry saunas have similar health benefits to steam

and exact measurements of minerals will vary

rooms or wet saunas, but a particularly interesting

depending on the hot spring. In Oregon, the hot

study in 2015 found that dry heat saunas reduce

springs mostly contain sulfur, calcium, sodium,

the risk of sudden cardiac death, coronary heart

boron, magnesium, selenium, potassium, bromine,

disease, cardiovascular diseases, and general

fluorine, and iron. Absorption through the skin

mortality. Regular use of dry saunas can help with

during a soak can have multiple health benefits.

chronic fatigue and pain, and allergic rhinitis.

Depending on the hot spring you visit, you can absorb different minerals.

Some studies found that any athletic person who exercises often can benefit immensely from

When it comes to other health benefits besides just

spending consistent time in the sauna. It can

mineral soaking, the heat from the hot springs itself

promote healthier detox and exercise performance

can be extremely beneficial. The heat can improve

when used properly.

blood circulation and rejuvenation, while the circulation helps relieve pains in muscles or joints.

Soaking in hot springs is also linked to a good night’s sleep because they raise the body temperature and cool rapidly, allowing for a deeper sleep.

People who suffer from psoriasis can find some relief in dry saunas. Harvard Health reported that some people found relief through dry saunas.

Asthma also saw improvement when paired with regular sauna going.

Soaking in a hot spring can also detox your skin.

High amounts of silica in the water can soften rough, dry skin. The high mineral content of sulfur has been proven to help psoriasis, acne, and eczema as well.

DRY SAUNA OR STEAM ROOM?

So, even though the health benefits of dry saunas and steam rooms can be similar in some ways, there are different reasons why you should choose your sauna

STEAM ROOMS

A sauna is an enclosed room with high temperatures and sometimes added humidity.

Steam rooms generate humidity between 95-100%, with temperatures kept between 100-120 degrees Fahrenheit. The difference between a sauna and a steam room is the moisture levels. In a sauna, you get dry heat, whereas, in a steam room, you get high levels of humidity for a wet kind of heat.

or steam room wisely. Because the main difference in saunas is dry versus wet air, the health benefits of a steam room differ from a dry sauna.

Steam rooms improve circulation, loosen muscles, promote skin health, and help with congestion.

Consult a healthcare professional before choosing your sauna or steam room. With the array of health benefits being offered, it’s imperative to know what health benefits would be ideal for your body and if you are choosing the right one!

Top Doctor Magazine / Issue 165 / 61

62

SELFCARE

spring into

Self-care is essential for maintaining good mental, physical, and emotional health.

Written By: Riley George

S

pringtime is the perfect time for self-care.

peace and tranquility, allowing one to feel

After the cold, dark winter months, the

more relaxed and at ease.

days are finally starting to grow longer, the sun is shining brighter, and the weather is getting warmer. While the spring season can be a wonderful time of renewal, for those struggling with seasonal depression, it can also be a difficult time. Self-care is essential for maintaining good mental, physical, and emotional health. In the

The activities that one can do while outdoors can also help to improve mood.

Exercises, such as walking, jogging, swimming, or biking, release endorphins, hormones associated with happiness and improved mood, and also distract from every day worries.

springtime, it can take on a delightful form.

As the sun starts shining brighter and warmer days become more frequent, it

Exercise

Exercise is one of the best ways to combat

can be easier to find time to take care of

depression. It increases endorphins, which

yourself, especially if you suffer from

can lift your mood and help you focus on

mental illness. Here are some ideas to help

positive things. Exercising is an essential

you make the most of the sunshine and

part of self-care because it can help

warmer weather.

improve mood, reduce stress, and boost self-esteem. Physical activity has been

Get Outside

shown to be an effective way to reduce symptoms of depression and anxiety.

It can be hard to motivate yourself

In addition, regular exercise can help

when you’re struggling with seasonal

people improve their sleep quality and

depression, but getting outside into the

reduce fatigue.

sunshine and fresh air can make a big difference. Even just a few minutes in the sunlight can help to boost your mood and encourage you to be more active.

Spending time outdoors has been shown to have various mental health benefits, including reducing stress and anxiety,

Mental health benefits of exercise include increased resilience to stress, improved memory and concentration, and enhanced creativity. Exercise can also help reduce symptoms

of

post-traumatic

stress

disorder (PTSD).

improving mood, and aiding in the

Exercising can improve mood and boost

treatment of depression. Going outside is

self-esteem by reducing stress hormones,

not only good for your physical health but

increasing endorphins, and providing

can also benefit your mental health.

physical and psychological benefits.

Going outside can be beneficial for your mental health because it can help to reduce stress and anxiety. Exposure to sunlight, fresh air and natural beauty can help to lower levels of cortisol, the hormone associated with stress. Taking a break from the hustle and bustle of everyday life and being in nature can also provide a sense of

Endorphins are chemicals released in the brain that make you feel good. Exercise can also help reduce anxiety symptoms by allowing people to direct their energy into physical activities rather than worrying or ruminating on their worries.

And with springtime occurring, you can exercise outside!

Top Doctor Magazine / Issue 165 / 63

Give Yourself Flowers as Self-Care

Spring is all about blooming flowers, so why not pick some up for yourself? A bouquet of fresh flowers can be an inexpensive way to cheer yourself up and add a touch of beauty to your home.

The best part of spring is gathering flowers outside rather than purchasing them if you want!

With all the flowers blooming outdoors, why not pick a few and put them in your home for some cheer? Flowers appeal to our sense of smell and sight and can evoke happy emotions when we see or smell them! Certain smells of flowers can even promote relaxation and calming feelings.

Eating Outside

Eating outside is a great way to get some fresh air and get in tune with nature. It offers the perfect self-care opportunity for you to take a break from the hustle and bustle of everyday life and focus on nourishing your body with a healthy meal while enjoying the warm weather. Whether you’re at a picnic in the park or having dinner on your patio, try to make it a priority to get outside and enjoy your meal.

Being able to combine some of life’s greatest gifts- the outdoors and food- you are sure to experience a serotonin boost and engage in some healthy self-care.

Incorporate Natural Lighting

Natural lighting has a positive effect on mood, energy levels, and overall wellness. So as the days get longer and the sunlight is more abundant, make sure to take advantage of it. Unfortunately, many LED lighting is unbalanced, which is not the healthiest for your eyes and can lead to eyestrain.

By opening some windows, curtains, or blinds to the sunshine outside, you can help your eyesight and improve your mental health and self-care routine!

Closing Thoughts

Self-care looks different for everyone. There are so many varying forms of self-care available to us that it can feel overwhelming to choose one. This spring, try as many forms as you want until you select the perfect one. Spring is a time for renewal and cheerfulness. Incorporate some self-care to promote your well-being!

64

N I G H T FA L L

Bronze 46” x 31” x 18” Cloaked in mystery, the female form of “Nightfall” intrigues us. Concealed is a beautiful face, but like nightfall itself, all is not revealed.

The globes in

each hand lend activity and movement to the figure, while also suggesting the eternally repeated cycles of nature, and the endlessness of nature’s rhythms.

Poised on the scythe shaped moon, the

figure of “Nightfall” strides with strength and purpose, conveying the unstoppable nature of time.

Contact:

Myrna soderquist (702)217-2380 msoderquist@theartofrichardmacdonald.com

The Art of

Richard MacDonald Bellagio Resort & Casino Located in the lobby of the “O” Theatre 3600 S Las Vegas Blvd, Las Vegas, NV 89109 w w w. t h e a r t o f r i c h a rd m a c d o n a l d . c o m

Top Doctor Magazine / Issue 165 / 65

66

WRITTEN BY: RILEY GEORGE

V

itamin D is a nutrient we need to consume

Different medical conditions or causes of vitamin D

and a hormone the human body creates.

deficiency, such as weight-loss surgeries or medications

Vitamin D is a fat-soluble vitamin known

exist. Cystic fibrosis, Crohn’s, and celiac disease can prevent

chiefly for helping absorb and retain calcium and

a person from absorbing enough vitamin D. Obesity can

phosphorus, which are vital for building strong bones.

also lower vitamin D levels because fat cells keep vitamin

Vitamin D can also reduce inflammation and help keep

D isolated. Kidney or liver disease can reduce the enzymes

infections at bay.

needed to change vitamin D to a useful form.

Few foods naturally have vitamin D, but some are fortified

Medications such as laxatives, steroids, cholesterol-

with it. Supplements are widely used to increase vitamin

lowering drugs, seizure-preventing drugs, rifampin, and

D intake but come in two forms: vitamin D2 and vitamin

orlistat are all medications that can lower vitamin D levels.

D3, which are naturally occurring forms in the sun’s ultraviolet-B (UVB) rays. Vitamin D production in the skin can be limited depending on where someone lives. For example, if there are long winters or sunlight is limited, people have a higher chance of being deficient in vitamin D. People with darker skin or higher amounts of melanin tend to have lower vitamin D levels because melanin reduces the production of vitamin D.

Incorporating vitamin D naturally into one’s diet can be difficult as few foods naturally have vitamin D in them.

Some include: •

Fatty fish (like tuna, salmon, and sardines)

•

Rainbow Trout

•

Beef Liver

•

Mushrooms

•

Egg yolk

•

Cod Liver Oil

DO YOU HAVE A VITAMIN D DEFICIENCY? A vitamin D deficiency essentially means that you do not

Some vitamin D fortified foods include:

have enough vitamin D in your body and can cause issues

•

Cow Milk

with your bones and muscles. As mentioned previously,

•

Soy, almond, or oat milk

vitamin D is vital in your nervous, musculoskeletal, and

•

Cereals

immune systems. In addition, vitamin D deficiency often

•

Orange juice

affects anyone over the age of 65 who has darker skin.

•

Yogurt or dairy products

If you have a vitamin D deficiency, there are a few things you can do: •

Increase your sun exposure.

•

Eat foods rich in vitamin D.

•

Take a vitamin D supplement.

Anyone can experience vitamin D deficiency, but it tends to affect those with higher melanin content and cultures that cover their bodies entirely from the sun, such as Middle Eastern countries. It affects about 1 billion people worldwide, and 35% of adults in the U.S. experience vitamin D deficiency.

CAN YOU CONSUME TOO MUCH VITAMIN D? Consuming too much vitamin D can be an issue as well. It is difficult to get too much vitamin D from the sun. However, vitamin D toxicity can lead to hypercalcemia which is when one has too high of calcium in their blood. This is rare, but the symptoms include: •

Nausea

•

Increased thirst

•

Bad appetite

•

Constipation

•

Disorientation

•

Weakness

Vitamin D deficiency symptoms in children include

•

Impaired balance

incorrect bone growth, muscular weakness, bone pain,

•

Confused speech

or joint deformities. As for adults, the signs may be fatigue, bone pain, muscle weakness, cramps, or even

Vitamin D is vital to our survival, but overconsumption

mood changes. Of course, it is also possible to have

can be bad as well. Before starting a supplement, speak

no symptoms. Discuss any concerns with a medical

with your healthcare provider. Consult them if you feel

professional.

that you may have a vitamin D deficiency.

Top Doctor Magazine / Issue 165 / 67

What Type of Exercise Should I Do to Have the Best Results?

WRITTEN BY: RILEY GEORGE

68

Your body composition provides a foundation for improving movement technique and particular physical fitness.

I

f your new year resolution for 2023 is to start getting

athletic sport or exercise routine. According to research

physically active or incorporating exercise into your

conducted in 2021, morphological features play a critical

routine, you should start by identifying your body type.

role in sports' accomplishments. For example, when an

Many people have made the mistake of choosing grueling work-

athlete is being considered for a sport, their physical

outs or hitting the gym every day, only to find that it isn't mak-

characteristics must fit the model somatic pattern for

ing any difference. Why? Because they are not considering their

that specific sport.

bodies' natural capabilities.

Your body composition provides a foundation for

Every individual is different, and to reach your fitness goals,

improving movement technique and particular physical

you need to customize your fitness and diet plan according

fitness. Body type assessment consists of a somatotype

to your body type.

assessment based on the relationship between body fat and lean body content, reciprocal ponderal index,

Why Is Body Type Important?

muscular

development

and

skeleton

robustness.

Somatotypes provide complete information about the

Before we delve deep into the main topic, let's discuss

morphology and features of the body. According to this

why your body type is important when choosing an

assessment, there are three main body types.

Top Doctor Magazine / Issue 165 / 69

What Are the Three Main Body Types?

Endomorphs

Typical characteristics include: •

●

Wider body

•

●

Slower metabolism

•

●

Heavier bone structure

•

●

Better strength

Endomorphs are individuals that can gain weight easily but have a harder time losing it. They have lots of muscles and body fat and a wider body structure than other types, such as wider hips, waist and shorter limbs.

Although, their increased muscle mass gives them extra strength and stamina to do hardcore workouts or hold postures for longer periods.

Ectomorphs Typical characteristics include: •

●

Narrow and delicate frame

•

●

Struggles to gain muscle

•

●

Faster metabolism

•

●

Longer and leaner

Ectomorphs are individuals with leaner and longer body frames. They have a faster metabolism than other body types and struggle to gain weight or muscle, which is their ultimate fitness goal. Even if they gain weight, they look thinner, especially in their limbs.

Their faster metabolism ensures they stave off fat from accumulating in the body.

Mesomorphs Typical characteristics include: •

●

Well-defined muscles

•

●

They can be lean or muscular

•

●

Small joints, long limbs

Mesomorphs are a combination of both ectomorphs and endomorphs. They can gain and lose weight without extra effort and eat whatever they want without worrying too much. They tend to have a narrow waist, broad shoulders, and round muscle bellies.

Aside from these three, there are typical combinations of body types, such as: Ecto-endomorphs - they are pear-shaped with thin, delicate upper bodies and high-fat storage in the hips and thighs.

70

Top Doctor Magazine / Issue 165 / 71

Endo-ectomorphs - they are apple-shaped with high-fat storage

can choose according to your preference, we have defined the

in the mid-section and thin lower bodies.

method for the basic squat below:

Identifying your body type can give you an idea about the type of

1.

exercise or workout that will generate results within a specified timeframe. Remember, these findings are indicative and not conclusive. Individuals can also be a combination of two body

width apart and your toes pointing outward.

2.

best to go down until your thighs are parallel to the ground.

accordingly.

indicative and not conclusive.

Choosing the Right Type of Exercise According to Your Body Type Endomorphs

If you are an endomorph, you can include the following type of exercises or workouts in your routine. Try doing two to four sets

3.

72

Ensure you inhale in a squat and exhale when returning to the initial position.

Pushups Pushups are another beneficial compound exercise for individuals with an endomorph body type.

1.

Lie down on the floor and keep your hands under your shoulder.

2.

By aligning your head and body, ensure your body is in a plank position.

of each exercise with a minimum of 15 reps.

Squats

Keep your back flat and your core engaged as you bend your knees and sit in a squat position, pushing your hips out. It's

types and, thus, should choose their exercise regime and diet

Remember, these findings are

Stand upright with your feet slightly wider than shoulder-

3.

Slowly lower your body towards the floor by bending your elbows. Stop a few inches above the ground. Then push

Squats are perfect for this body type as it helps you work various

yourself up while engaging your shoulders, legs and glutes

muscles. Although there are multiple variations available, and you

and keeping your back straight.

SST (Steady State Training) SST is a continuous and steady-effort cardio workout sustained

a short period, such as 20 seconds. Moreover, you must give your body ample rest before starting the next reps.

longer than other workout types. It includes jogging, walking,

HIIT can work with cardio and strength-based workouts, such as

swimming, biking, hiking, etc. These exercises increase aerobic

running, kettlebell swings, squats, pushups, etc.

fitness levels and improve heart efficiency, ensuring your muscles get adequate oxygen supply and recover easily.

Ectomorphs Strength Training

Mesomorphs Cardio Since mesomorphs are a combination of the two other body types, they have more leeway and options regarding types of

Ectomorphs are lean and lanky and, thus, should consider strength

exercises. These individuals tend to gain weight quickly and,

training to build muscles and avoid injury as they progress in

thus, must include cardio in their workout routine. The ideal

their fitness regime. Strength training exercises include pushups,

cardio session frequency should be three to five times weekly,

squats, weight training, cardio and balance exercises.

for 30 to 45 minutes. You can reduce the number of sessions

Weight training is ideal for individuals that want to build muscle

if you have less body fat.

mass and strength. People should include heavy weights and focus

You can also alternate between HIIT or steady-state training

on completing three to five sets of approximately eight to twelve

sessions according to your endurance levels and how quickly

reps for each muscle group.

you want to achieve your fitness goals.

HIIT (High-Intensity Interval Training)

Weight Training

HIIT is a powerful aerobic cardio workout that works well with

Weight training helps you build strength by using weights

every type of exercise. HIIT can be defined as tough bouts of work

and providing stress to muscles to help them adapt. Limit

interspersed with recovery periods. During work, you will push

your weight training sessions to 30 to 45 minutes, twice or

your body to the limit and, thus, can only sustain the exercise for

thrice weekly, for best results.

Top Doctor Magazine / Issue 165 / 73

Type of Exercise Based on Body Type - Will It Work?

Whether

incorporating

physical

fitness into your routine to improve your mental health or weight loss/ gain, finding your body type can help you reach your goal faster and easier.

It provides a framework to build your exercise routine and pushes you in the right direction. Multiple types of exercises are suitable for different body types, find one that you enjoy, don't push yourself too much, and set realistic goals. Good luck!

Don't push yourself too much, and set realistic goals!

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Top Doctor Magazine / Issue 165 / 75

Is Sunscreen

Good for You?

T

WRITTEN BY SEBASTIAN CLINCIU

he cold season is at hand, and, as always,

its harmful effects. Prolonged and frequent sun

our interest in sunscreen goes into

exposure has been closely linked to sunburn,

a slump, as if the skin-damaging sun

premature aging and even skin cancer.

rays can't get to us through the winter sky. But this belief is nothing but true.

Medical studies have shown that sun exposure can be

The main health benefits of sunscreen are: 1.

more dangerous during the winter season in specific

circumstances. As winter is right at our doorstep, we should continue talking about sunscreen use and not

It helps prevent sunburns, liver spots and cancer;

2.

It ensures a proper aging process for the skin.

just its benefits, but also our concerns surrounding it.

WHAT ARE THE BENEFITS OF SUNSCREEN? What sun exposure does to your skin in your 20s becomes visible as you approach your 40s, although we sometimes associate its effects with the aging process. However, we're ignoring a key aspect: solar radiation has been piling up on

Sunscreen works as a shield between your skin and the sun's rays by blocking their harmful radiation. There are basically two types of sunscreen, each with different effects and health benefits: Chemical sunscreens: Once applied to the

your skin for decades, creating wrinkles, uneven

skin, they absorb the sun's radiation and

texture or pigmentation and darkened spots. Sun

convert it into heat.

exposure hastens natural aging, little by little.

The purpose of sunscreen is to absorb or reflect the sun's UV rays, thus protecting your skin from

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WHAT ARE THE TWO TYPES OF SUNSCREEN?

Mineral

sunscreens:

They

reflect

significant part of the sun's radiation.

a

Top Doctor Magazine / Issue 165 / 77

HOW DO WE MEASURE THE EFFECTIVENESS OF SUNSCREEN?

Although research disputing the health benefits of

The effectiveness of particular sunscreen products

there is no evidence mineral sunscreen ingredients

chemical sunscreen is inconclusive, people tend to give it credit. For example, people who have used sunscreen regularly rush to mineral sunscreen since

is measured using the SPF (i.e., sun protection

get into the bloodstream. One thing to be avoided

factor). High SPF products are more effective at

concerning mineral sunscreen spray products is

protecting your skin. A sunscreen of at least 30 SPF

inhaling them. You don't want titanium dioxide

will suffice if you're going for a casual outdoor stroll.

and zinc oxide in your lungs, as they can harm your

However, consider using a higher SPF sunscreen

respiratory system.

when planning a sunny beach day.

about that. Daily sunscreen usage can prevent

DOES SUNSCREEN AFFECT MARINE LIFE?

severe conditions related to the harmful effects of

Research has pointed out that some ingredients

sun exposure, such as various types of skin cancer.

found in sunscreen may affect marine life. Coral

Sunscreen should be a solid part of your skincare routine when going outdoors — there's no doubt

reefs, dolphins, algae and fish might suffer in one

WHAT SUNSCREEN INGREDIENTS SHOULD I AVOID?

way or another from sunscreen ingredients such as oxybenzone, octinoxate and titanium dioxide.

Therefore, swimmers are advised to search for a sea-friendly sunscreen product.

In later years, a few research papers have cast some doubt

octinoxate were absorbed into the body at a higher rate than

ARE THERE ANY BENEFITS OF USING SUNSCREEN IN WINTER?

the FDA-desired limit.

Unlike us, the sun doesn't take a holiday break

concerning the safety of chemical sunscreen. It was discovered that active ingredients such as oxybenzone and

Studies have been inconclusive on whether this absorption poses a health risk. Some have linked excessive oxybenzone to hormonal changes, as well as kidney and thyroid functions.

Breastfeeding mothers must be extra careful with sunscreen because research has concluded that oxybenzone can make its way into their breast milk.

Most studies are inconclusive, but one thing is certain: look for sunscreen products with lower levels of oxybenzone. No sunscreen should contain more than 2.2% oxybenzone in its composition.

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during winter. As a result, some solar radiation penetrates the clouds and can reach your skin, as the sun's rays are reflected and intensified by snow.

Sunscreen helps block harmful radiation during all seasons, so don't hesitate to use it regardless of the season.

SHOULD WE USE SUNSCREEN EVEN AT HOME? Consider wearing sunscreen at home, especially

Besides oxybenzone and octinoxate, there are other

if you work near a window through which the sun

ingredients labeled "to be avoided or reduced" by some

shines. Studies have shown that people working

researchers:

near a window for prolonged periods have more

•

Homosalate;

wrinkles on the exposed side of the face. A lower

•

Octisalate;

SPF sunscreen should do the job!

•

Octocrylene;

•

Titanium dioxide and zinc oxide.

KEEP YOUR SKIN AWAY FROM THE SUN'S HARMFUL RAYS, EVEN IN WINTER! Regularly applied sunscreen can be a lifesaver, as it can prevent malignant skin cancer. Research regarding its safety goes on, and we hope that in a few years, we might have the perfect sunscreen, safe beyond any doubt, both for humans and marine life alike.

Top Doctor Magazine / Issue 165 / 79

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Medical News Top Doctor Magazine / Issue 165 / 81

82

WRITTEN BY: RILEY GEORGE

A

ccording to the CDC, ticks are a year-round issue but are most active in warmer months which are April to September. Where differ-

ent kinds of ticks can be found most commonly depends on where you live. The CDC has an entire page dedicated to the most common ticks found in your area. Visit their website to find them.

Check for Tick Bites One of the best things you can do to avoid illness from ticks is check for bites once you are indoors. Even as you check the body it is vital to make sure that you are checking everywhere and keeping an eye out for the bites and for the ticks themselves. Showering within two hours of coming indoors can greatly reduce the risk for ticks and bites as well.

Why Should Ticks Be Avoided?

Ticks can carry serious diseases with them. They can cause Lyme disease and Rocky Mountain spotted fever which can be fatal. But that’s not all. Ticks can carry an array of other diseases such as Anaplasmosis, Babesiosis, Ehrlichiosis, Southern tick-associated rash illness, Tick-borne relapsing fever, Colorado tick fever, Powassan virus infection and Tularemia.

None of these illnesses or diseases are ideal, and some are deadly. Avoiding ticks and knowing how to treat a tick bite if found on the body can be a matter of life and death in some cases.

While avoiding the bites and ticks all together is obviously the best case scenario, there are times when bites happen and ticks are found. When this happens, the CDC has a list of protocols you should follow.

If a tick is found, remove it immediately.

Grasp the tick with tweezers, as close to the skin as possible, and pull it out. There is a tick removal page that offers tips and techniques for when a tick is found.

Watch and know the signs of sickness such as rash or fever in the days and weeks following the bite. Risks for illness depend on different factors so be sure to see a doctor if you become sick, notice a rash or develop a fever.

Where Are Ticks Found?

Ticks can be found in grassy areas, brush, the woods or even on other animals. Most ticks are found near homes and yards. While avoiding ticks in the outdoors is basically impossible, you can prevent tick bites through the use of tick repellents that are registered with the EPA. The CDC suggests using repellents containing DEET, picaridin, IR3535, oil of lemon eucalyptus (OLE), para-menthane-diol (PMD), or 2-undecanone. There is

Closing Thoughts Ticks can be a scary thought, but fear not! Avoiding ticks and preventing illness is still possible. When a tick bite or tick is found, knowing the proper treatment is vital in your health. Springtime marks the beginning of tick season so be sure to familiarize yourself with treatments and repellents to have a safe spring!

a tool on the EPA’s website to find a product to best suit your needs and tell you which ones to use with children.

Top Doctor Magazine / Issue 165 / 83

I T ’ S T H AT T I M E O F Y E A R :

Seasonal Allergies!

WORDS BY RILEY GEORGE

S

easonal allergies affect many people across the U.S. every spring. Allergies are when your system reacts to something that does not bother other people’s systems. Usually, seasonal allergies in the spring are from pollen released by

plants. Your typical allergy symptoms include sneezing, coughing, stuffy nose, itchy

eyes, and itchy throat.

TREATING ALLERGIES There are a few approaches anyone suffering from seasonal allergies can take to help subside the allergies. The National Center for Complementary and Integrative Health says there are four categories science supports in treating: psychological, physical, nutritional, or combinatorial approaches.

Psychological approaches can include things such as meditation, hypnosis, music therapy, or relaxation therapy. When mixed with physical approaches, there can be some effective treatments. For example, acupuncture found evidence in 2015 that it can be an extremely effective way to treat seasonal allergies. Research also found that rinsing your sinuses with a neti pot or another form of device to rinse sinuses can be useful in treatment for many.

When it comes to a nutritional approach, a few studies have found that the herb butterbur can help ease the side effects of seasonal allergies. In addition, a few studies point to honey helping relieve pollen allergies because of the small amounts of pollen that may help people build up a tolerance to it. Honey is also suggested as an anti-inflammatory agent.

HOW TO REDUCE YOUR EXPOSURE TO ALLERGY TRIGGERS You can improve your seasonal allergies this spring by reducing exposure to things that can trigger allergy symptoms!

•

Stay inside on dry, windy days. These kinds of days have mass amounts of pollen, so staying inside could reduce your symptoms. Your best days to go outside will be right after it rains because the rain clears up some pollen from the air.

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Top Doctor Magazine / Issue 165 / 85

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•

Avoid lawn care activities like mowing, weed pulling, or gardening if you can. These jobs stir up allergens naturally.

•

Remove your outer clothes when you come inside. Try to remove any clothes with pollen contact and shower as soon as possible to reduce the pollen in your hair and on your skin.

•

This one may be extreme to you, but wearing a face mask if you do outside chores can help reduce your intake of pollen immensely!

TAKE THOSE EXTRA STEPS TO REDUCE POLLEN EXPOSURE The good thing about seasonal allergies is that because it affects millions a year, you can check your local television stations, newspapers, or the Internet to see the current pollen levels outside. When there are high levels forecasted, you can take allergy medication before exposure to reduce the allergy reactions! You can also use these pollen predictions to avoid the outdoors when needed.

It probably seems impossible to eliminate all the allergens from your home, but there are plenty of ways you can help keep the allergens reduced in your home. By using air conditioning in your house and car, you can create circulation to avoid inhaling as much pollen. You can also invest in a dehumidifier to keep your indoor air dry. Basic cleaning, like wiping down surfaces and vacuuming the floor, can also gather pollen throughout the day to reduce exposure.

OVER THE COUNTER REMEDIES Of course, there are always medications that you can take when your home remedies do not quite help the way you need. There are different kinds to try over the counter.

•

Oral antihistamines are ones like Zyrtec Allergy, Allegra Allergy, or Claritin. These help relieve itchy noses and throats, sneezing, or watery eyes.

•

Corticosteroid nasal sprays are medications that aid nasal symptoms temporarily. These include Flonase Allergy Relief, Rhinocort Allergy, or Nasacort Allergy. Long-term use of these products should be discussed with your health provider.

•

Cromolyn sodium nasal sprays are ones that ease allergies by blocking the release of immune system agents that cause allergy symptoms. These are best used before allergy exposure begins and must be used between four and six times daily to be truly effective.

•

Oral decongestants include Sudafed, Zyrtec-D we Hour, Allegra-D 12 Hour Allergy and Congestion, or Claritin-D. They are primarily helpful for stuffy noses and can help with decongestants. These should be discussed with medical providers before use.

PRESCRIPTIONS AND OTHER TREATMENTS FOR ALLERGIES Sometimes over-the-counter medication or other home remedy treatments are not enough.

When your allergies are far more severe, it may take prescribed medical treatment. Speaking with your doctor can help you figure out what kind of treatment you should look into to treat your seasonal allergies.

Some providers will conduct skin tests or blood tests to find what triggers your symptoms, then be used to find what steps you need to take to avoid the triggers and prescribe the best treatment for your symptoms. Many people utilize allergy shots to ease seasonal allergies! These shots are known as allergen immunotherapy and can reduce the immune system reaction that causes your symptoms. Ask your doctor about this kind of treatment for your seasonal allergies.

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T O P D O C C L I N I C S M I A M I AT T H E F O U R S E AS O N S O F F E R I N G B O DY C O N T O U R I N G , FAC I A L R E J U V E N AT I O N , & L AS E R T H E R A P Y Top Doctor Magazine / Issue 165 / 89