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Health, Life Balance
There are moments when you may feel as though you are running low on energy.  When you have had a busy day, or perhaps a fun-packed weekend full of physical activity, it’s easy to understand why you may feel tired.  But what if that tired feeling doesn’t go away?  And what if your lack of energy is having a noticeable impact on your mood, or irritability? There are many factors that can contribute to fatigue, but some of the most overlooked causes are frequently hydration and nutrition.  It is almost as though eating well, and getting enough water each day is “too simple” to be the root cause of any of our health concerns. Find out which vitamins and nutrient deficiencies may be contributing to changes in mood or energy, and discuss your nutritional needs with your physician for recommendations.

Calcium
Inside the body, calcium has a greater function than simply building and maintaining bones.  Did you know that calcium is a key component to building blood vessels, and is also important to reducing symptoms and risks for Type 2 diabetics? Not only is calcium required for internal health, chronic low levels of calcium in the body are linked to depression in women, and exacerbation of pre-menstrual syndrome irritability and moods.  Estrogen is related to calcium production, and some studies have shown improvement with diet and supplementation.  The average recommended amount of calcium for adults is approximately 1,000 mg. per day.

Target Foods:  Milk, kale, yogurt, bok choy, broccoli, okra, and almonds.

Iron
Without sufficient amounts of iron in your body, cells lose the ability to transport oxygen and build strong muscles.  Not only is iron a little more difficult to acquire from dietary sources (particularly for vegans or vegetarians), but there are certain health conditions that can actually impair the absorption of iron into the body, including thalassemia, sickle cell disease, and certain types of cancer.  Eating fruit with your iron supplement, or adding honey or molasses to high-iron foods can aid in absorption, according to the Iron Disorders Institute. Problems with iron deficiency are more prevalent in women than they are in men.   Symptoms of low iron can include depression, fatigue and lethargy.  The recommended amount of iron per day for women is 18 mg., and men should average 8 mg. per day.

Target Foods:  Spinach, seafood, beef, chicken, pork and legumes. A multivitamin like Advanced Immune Defense™ can help bridge the gap between daily dietary nutrition, and the vitamins and nutrients your body needs to help stay active, energetic and healthy.  

Next time you are at the doctor’s office, review your supplement needs with your primary care advisory, and share Advanced Immune Defense™ on our website, to see if our daily multivitamin is right for you.    
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Allergies, Antioxidants, Dr. Robert Keller, Health
Life with allergies can be hard, and uncomfortable.  Depending on the season and where you live, there can be any number of triggers waiting for you outside during the day, and even more when you return home in the evening. Did you know that there are a number of simple, easy things you can do daily to reduce the number of allergic triggers there are in your home?  If you have allergies, or know someone who suffers through aggravating symptoms, share these tips to help them reduce reoccurring reactions.

1. Take a Shower Daily
One of the best things that a personal with seasonal allergies can do is to take a shower immediately after you return from the outdoors.  Don’t wait and relax first, as allergens hitchhike their way into your home on soft surfaces, including clothing, hair and skin.   Head to the bathroom and rinse off, to eliminate allergies that have accumulated throughout the day.

2. Manage Dirty Laundry
Doing a load of laundry isn’t high on everyone’s priority list, particularly after a long work day.  But where you keep your laundry can have a tremendous impact on the air quality of your home.  A reminder that soft surfaces including your clothing accumulate allergens throughout the day, so storing your dirty clothes in your bedroom is not the best idea.   Keep a basket in the laundry room or in another place, to avoid breathing in allergens all night.

3. Ditch the Carpet Where possible, avoid living in areas that have carpeting.  Each fiber of carpeted flooring acts as a sponge that traps allergens, and retains them.  Carpets are bad news for allergy suffers, as they increase the allergen load over time to reduce your interior air quality, and condense allergens that will trigger histamine production in the body.  Tile and wood floors will help allergy sufferer’s breath more easily.

4. Avoid Open Windows While it’s nice to allow some fresh air in, if you suffer from allergies, opening your windows on a nice day can also invite pollen, dander, dust mites and other elements that will trigger your symptoms.  A HEPA filter fan is a great investment.  Not only does it create the same air movement that is relaxing and pleasant during warmer months, it also helps improve the air quality of your home by catching and trapping allergens.  (Remember to wear a dust mask when changing your filter).

5. Pets and Allergies Many people with allergies choose not to have pets, to help moderate their symptoms.  However, people with allergies and a love for domesticated pets like dogs, cats or birds can reduce allergic triggers by reducing dander.  This means washing your pet and rinsing them thoroughly on a weekly basis.    Brushing your pet outside can also help reduce the amount of dander (pet dandruff) that is tracked into your home.

6. De-Clutter for Dust The more interior decorations you have, the more places there are for dust to build up (even with frequent cleaning).   Reduce your accessories to make it easier to clean your living space more frequently (without having to move items), and breathe easier.

7. Patrol for Mold Mold is one of the most frequent allergens found in a home, and it can hide in places that you might not think of.   Bathroom cleansing spray can help eliminate and prevent mold on tiles, in the shower or around the sink or bathtub.  Also spray cleanser on your garbage can, around your door frames and in your garbage disposal or sink drain weekly, to prohibit the growth of mold in moist areas.   Avoid over watering house plants; while plants are excellent filters and improve air quality, wet soil rapidly grows mold, contributing to allergic reactions. If you are tired of being caught between your allergy symptoms and over the counter medications for seasonal allergies, which leave you feeling drowsy, try a new nutritional approach.   

Visit our vitamin product page and learn more about Natural Allergy Relief™ from the science of Dr. Robert Keller.   This daily supplement helps to address seasonal allergies at the cause (histamine production) rather than treating the symptoms exclusively. Click the banner below to visit our product page, or email us at: info@RobKellerMD.com for more information about Natural Allergy Relief™

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Life Balance
We all sleep, but is it healthy sleep? You may be surprised to learn that according to research by the CDC (Centers for Disease Control and Prevention) and the National Sleep Foundation, unhealthy sleep behaviors of adults in the U.S. are now a public health concern. Approximately 35% of those surveyed reported insufficient sleep (less than 6 hours) and 62% said that they experience a sleep problem several nights a week. An estimated 40-70 million Americans suffer from sleep or wakefulness disorders.

Unhealthy sleep patterns increase the risk for high blood pressure, diabetes, kidney disease, obesity, and depression.  They have been linked to traffic accidents, occupational hazards and reduced productivity.  Factors contributing to poor sleep hygiene include 24-hour access to media and technology, unconventional work schedules, and medical issues such as chronic pain or obstructive sleep apnea.

Healthy sleep is vital to good health and emotional well-being:
  • You fall asleep easily.
  • You regularly sleep 7 to 9 hours in a 24 hour period (sometimes including a nap) without long periods of wakefulness.
  • Upon waking, you feel refreshed and alert.

During sleep, our brains are active and our bodies replenish themselves. There are five stages of sleep: stage 1 is light sleep; in stage 2 the brain waves are slower; stages 3 and 4 are deep sleep; and stage 5 is REM (Rapid Eye Movement) sleep, when breathing and heart rate increase, blood pressure rises, and we dream.  This cycle takes 90 to 110 minutes and repeats three to five times a night for healthy sleep. Most adults experience occasional insomnia, due to stress or worry or excitement, but if you are frequently unable to fall asleep or stay asleep, or if you suspect that your sleep insufficiency is related to a medical issue (e.g., if you snore loudly or stop breathing regularly in your sleep,) your doctor may order a sleep study or other tests to determine a course of treatment. If you find yourself feeling stressed or anxious and you just can’t quiet your thinking, here are some  things you can do to promote relaxation and restful sleep.

Before bed:
At bedtime:
  • “The 4-7-8 Breathing Exercise” may not put you to sleep in 60 seconds, but it really does promote relaxation and a calm feeling.
  • See: http://www.medicaldaily.com/life-hack-sleep-4-7-8-breathing-exercise-will-supposedly-put-you-sleep-just-60-332122

What are your favorite tips for improving the quality of your sleep?  Leave us a comment or share a link to some online resources, and help everyone train healthy sleeping habits for improved wellness.
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Fitness, Health
Beautiful weather, vacation time and retirement bring thoughts of rest and relaxation. Imagine yourself basking on a sandy beach or swinging in a hammock by a lake. Sounds wonderful, doesn’t it?

But it’s important to remember that a sedentary lifestyle invites numerous health problems including cardiovascular diseases, obesity, bone and muscle weakness, and metabolic disturbances. Inactivity can also impair balance and affect mental health and mood. Good health requires a balance between relaxation and regular physical activity.

How do people know if they are really fit? One way would be to visit the President’s Fitness Program web site at (https://www.presidentschallenge.org/challenge/adult.shtml).  These guidelines were originally established in 1956 by President Eisenhower, and they now have challenges for adults as well as for children.  There is an online evaluation addressing four vital areas:
  1. Aerobic fitness
  2. Muscular strength and endurance
  3. Flexibility
  4. Body composition
You can use the results to help shape a sensible fitness program for yourself and your loved ones. It’s a good idea to review the plan with your health care professional before engaging in any new exercise program.

Whether you choose to engage in moderate exercises such as walking and swimming, or more strenuous activities like playing a game of tennis or beach volleyball, being active outdoors in hot weather puts extra stress on your body and can be dangerous if you don’t take precautions to prevent heat-related illnesses.

When you exercise in hot weather, your core body temperature rises, triggering dilation of the blood vessels in the skin; your body radiates more heat, you sweat, and your temperature goes down.  But this takes blood from your muscles and increases your heart rate. High humidity inhibits evaporation of perspiration and body temperature goes even higher. According to the Mayo Clinic Staff at (www.mayoclinic.org), heat-related illnesses occur when
natural cooling systems fail:

  • when you are exposed to high temperatures and humidity for too long
  • if you sweat heavily
  • when you don’t drink enough fluids

Common heat-related illnesses include heat cramps (painful muscle contractions), heat syncope (lightheadedness or fainting) and heat exhaustion (body temperature as high as 104° [40 C], headache, queasy stomach, weakness, cold clammy skin). If left untreated, this can lead to heatstroke. Heatstroke is a life threatening emergency condition that can develop when your body temperature rises above 104° (40 C). Other symptoms of heat stroke include confusion, irregular heartbeat, dizziness, fatigue, nausea, and visual disturbances.  If you notice any of these symptoms, stop exercising immediately and drink fluids. Find a shady spot or wet yourself down in a cool shower or with a hose. If the symptoms persist or get worse, emergency medical attention is warranted. Remember, heat-related illnesses can be prevented by planning ahead and following these simple suggestions:
  1. Check the weather forecast for heat-index warnings.
  2. Avoid strenuous activities between noon and 3 PM, when the sun is strongest.
  3. Dress for the heat with light-weight, light-colored breathable fabrics. Wear a hat and sunglasses.
  4. Use sunscreen and re-apply every two hours.
  5. Stay hydrated! Drink plenty of water and/or sports drinks that contain electrolytes.
Fitness outside has a number of health benefits, and it is fun!  Invite a friend for a walk, explore new bike paths or a new outdoor sport or hobby that keeps you moving.  Remember to always consult with your family physician before changing your physical activity, for advice and health guidance.
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Health
Warm weather means more outdoor activities, and we want to look healthy and attractive,with shiny hair and glowing skin.  Many people bake in the sun or lie in a tanning bed in order to achieve that deep tan that is considered a measure of health and beauty.

It’s interesting to note that prior to the 1920s, pale skin was generally considered desirable and an indication of wealth and sophistication; parasols and large hats protected fashionable ladies from the sun.  But in the early part of the 20th century, medical researchers discovered the therapeutic benefits of sunshine and vitamin D, and bronze skin became the standard for summer fashion.

Unfortunately for sun-worshipers, tanning can result in more harm than good, as a growing a body of research has revealed the negative effects of the sun’s ultraviolet rays. Unprotected skin and hair can suffer irreparable damage, as can the eyes, from overexposure to UVA and UVB rays.

Ultraviolet light is electromagnetic radiation emitted by the sun.  UVA rays are present throughout the year, even on cloudy and hazy days, and they penetrate deep into the skin causing signs of aging including wrinkles and sunspots.  UVB rays, responsible for sunburns, vary in intensity, being stronger in the summer, but they can reflect off snow, so skin protection is important year round.  Long-term exposure to ultraviolet radiation may damage the skin’s DNA and produce genetic mutations that can lead to skin cancers, including the deadliest form, melanoma.

Our eyes and our hair are also at risk for damage from the sun’s radiation. Overexposure can lead to cataracts, growths on the eyelids, damage to the retina (solar retinopathy) and various types of cancer.  Sun-damaged hair can be dull, dry and brittle. Here are some suggestions for protecting your skin, eyes and hair:
  1. Start with healthy nutrition and ample hydration.
  2. Use sunscreen daily. Both face and body need protection.  Products should be SPF 15 or higher and guard against both UVA and UVB rays. Don’t forget your earlobes, the part in your hair, and your hands and feet.  Look for leave-in hair conditioners, sunscreen spray for your scalp, eye creams and lip protectors.
  3. Wear protective clothing and accessories. A wide-brimmed hat will protect your hair and face, and UV blocking sunglasses will help to keep your eyes healthy. Some contact lenses screen out UV rays, but they shield only the parts that are covered, so it is important to use sunglasses even with your contacts. And shop carefully; don’t be fooled by high prices and dark colors. Not all sunglasses block UV rays equally. Look for those that are rated to block 99 to 100% of UV rays and screen out at least 75% of visible light.
  4. Remember to balance your dietary and supplement intake of antioxidants to fortify skin, hair, and nails.
Just a few more helpful hints for maintaining supple skin and healthy hair:
  • Chlorine in pools can dry out your hair.
  • Some medications can make skin sunburn more easily. Ask your doctor if you need to be extra careful to avoid burning.
  • Don’t smoke! In addition to cancer, lung damage and heart disease, smoking dries the skin and causes premature wrinkles.

You’re never too young or too old to take good care of your skin, eyes and hair. Always remember the sunscreen and sunglasses and remember to wear protective clothing. You might even take a tip from the fashionistas of the Victorian era, and get a stylish umbrella with UV fabric to help protect you from the sun.
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Recipes and Nutrition

Are you a breakfast skipper? A 2011 study by the NPD Group (a market research company) showed that about 18% of men and 13% of women don’t eat breakfast. You’ve probably heard more than once that breakfast is the most important meal of the day, and studies increasingly suggest that this is true: skipping breakfast has been linked to a larger risk of diabetes in women and heart disease in men. Other studies presented in medical journals show that those who eat breakfast regularly test better on memory exercises and may have an easier time losing weight.


With all that in mind, it’s a good idea to make breakfast a regular part of your daily routine. You may not have time to make egg white omelets or whole-grain pancakes every day, but a healthy breakfast is as close as your blender. In minutes, you can blend up a fresh, nutritious smoothie that you can even put in a travel mug and take in the car with you.

Continue reading “Don’t Skip Breakfast! Have A Smoothie Instead” »

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