Author: Myles Spar

Tired? You’re not the only one. According to a 2016 study by the Centers for Disease Control, one in three adults isn’t getting enough sleep on a regular basis. This statistic is troubling because not only does lack of sleep inhibit your ability to function at work and at home, it’s also linked to serious health problems like heart disease, diabetes and obesity. How can you get the rest you need to perform at your peak? Here are five tips on how to sleep better and deeper. Tired? You’re not the only one. According to a 2016 study by the Centers for Disease Control, one in three adults isn’t getting enough sleep on a regular basis. This statistic is troubling because not only does lack of sleep inhibit your ability to function at work and at home, it’s also linked to serious health problems like heart disease, diabetes and obesity. How can you get the rest you need to perform at your peak? Here are five tips on how to sleep better and deeper.

1. Put down your smartphone.
While it may be tempting to scroll yourself to sleep, you’re much better off putting down your phone/tablet/laptop and picking up a book at bedtime. Looking at your smartphone or other devices before bed takes its toll on your brain and body. According to Dr. Dan Siegel, clinical professor of psychiatry at the UCLA School of Medicine, the stream of photons coming from your screen tells your brain to hold off on secreting melatonin because it’s not time to sleep yet. As a result, you stay up too late and miss out on the 7-9 hours likely needed for supportive brain cells to clean up the toxins neurons produce. Dr. Siegel suggests giving yourself at least one screen-free hour before going to bed. If you absolutely have to be on a device for work, try turning on your iphone’s “Night Shift” feature. Found under Settings/Display & Brightness, this useful hack will reduce the number of problematic blue light photons your screen gives off in the evening.

2. Exercise! 
Is there anything a good workout can’t do? In addition to keeping you physically fit and reducing stress (which I write about here), exercise also helps you sleep. As reported by CNN, research shows people who struggle to sleep—even those diagnosed with insomnia disorder—sleep better when they exercise regularly. Physical activity can be particularly beneficial for those with sleep apnea, a potentially serious condition where breathing stops and starts throughout the night. In one study, patients with sleep apnea who participated in a 12-week exercise program experienced significant symptom improvement. Just don’t work out too close to bedtime, since intense exercise can amp you up.

3 Supplements, not sleeping pills.
Many different supplements and herbs have been proven to improve sleep. Consider magnesium, a mineral that binds to GABA receptors in your brain and nervous system. GABA is a calming neurotransmitter that helps your brain “switch off” at night, which is key for those kept awake by racing thoughts. In one study where older adults were given either 500 mg of magnesium or a placebo, those in the magnesium group slept better overall. In another study, mice with magnesium deficiency had light and restless sleep patterns. Magnesium can also help ease muscle cramps and restless legs that can disturb sleep. As far as herbs go, nervines like valerian and hops act as sedatives to lessen anxiety and insomnia. Valerian is particularly helpful for sleeplessness that results from an overactive mind.

4. Step into the light.
As reported by Time, science suggests spending time outdoors helps you sleep better by resetting your internal clock. In a study published in Current Biology, researcher Kenneth Wright gave people a device that measured when they woke up, when they went to sleep, and the amount of natural light they were exposed to as well as their melatonin levels. Then he sent them camping for a week and found the study participants’ internal clocks were delayed by about two and a half hours compared to when they were camping. Although it only took a couple days for campers’ internal clocks to reset, Wright told Time you can achieve similar results by exposing yourself to natural light in the morning (he likes to go hiking), cutting down on screen time, and dimming your lights in the evening. Try exercising outside in the morning to kill two sleep-improving birds with one stone.

5. Set the mood.
To ensure a restful night, you need to practice good sleep hygiene. Among other things (like going to bed at the same time every night and avoiding caffeine too late in the day), this means making sure your sleep environment is ideal. The CDC recommends keeping your bedroom dark, quiet, and at a comfortable temperature. They also suggest removing your TV, so if you’re in the habit of falling asleep watching SportsCenter you may want to establish a new routine. Consider turning on your stereo instead—one study found relaxing classical music was an effective intervention for reducing sleep problems.

Sleep is one of the main levers we work on with you in our Tack180 program to help you reach OPTIMUM and prevent health problems down the road. Interested in learning more about the ways lifestyle changes can help you achieve your goals? Contact Tack180 today.

We are at that time between holidays when the mind starts to turn a bit reflective, thinking of connections with family and friends, the status of projects we’ve been working on and starting to take stock of what we accomplished in 2017.

 
So, I thought it would be a good time to get you thinking about what is next and to challenge you to…do your own Ironman. It doesn’t have to be an actual Ironman triathlon race, which I felt the need to do last year. For me, that was the lofty goal that meant a lot. For you, it might be something completely different. But, we are all capable of so much more than we realize. And we only get one shot at this life, so why not “go for it?” I’ve been thinking a lot about the importance of setting goals, even very difficult ones that might not be met, in order to drive meaningful growth and stimulate true authentic expression of what MATTERS to you. The way to really find your true authentic self, is to do what you feel drawn to, even if it’s scary. Even if you might fail. You’ll grow and learn no matter the outcome.

 
So, check out this very unprofessional video of my 50th birthday challenge to myself, and think about – before you start making those 2018 resolutions – what will your Ironman be?

“We choose to go to the Moon! We choose to go to the Moon in this decade and do the other things, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win.” —John F. Kennedy in his “Moon Speech” at Rice University, Sept 12, 1962

The holiday season is upon us, and while it can be a happy time shared with family and friends, it can also be incredibly stressful—not to mention hard on your waistline. In a 2016 study published in the New England Journal of Medicine, the weight of American participants increased by 0.2% during Thanksgiving and 0.4% over Christmas, with Americans gaining 1-3 pounds between Christmas and New Year’s. That said, it is possible to stay fit and focused through the season with some simple lifestyle tweaks. Here are my tips for how to stay healthy over the holidays.

Stay Mindful
Whether it’s the crowds, financial pressure of gift-giving, or unpleasant political conversations with relatives over Thanksgiving dinner, even the most laidback among us tend to get stressed out around the holidays. Since chronic stress has been linked to conditions like heart disease, anxiety, diabetes, and depression, it’s important to keep our levels in check. That’s why I’m always preaching the benefits of mindfulness meditation. This scientifically proven, accessible relaxation tool requires no special equipment and can be done anytime. But what is it? According to Jon Kabat-Zinn, who created a program called mindfulness-based stress reduction (MBSR) that has brought meditation into the mainstream, mindfulness involves paying deliberate, nonjudgmental attention to the moment. This neutral mindset helps us see our worries and concerns for what they are—just thoughts—and allows us to let them go. A study of graduate healthcare students found those who completed the MBSR program experienced decreased anxiety and increased empathy (which could come in handy when you’re dealing with that uncle who likes to shout about politics at family gatherings). Interested in learning how to harness the stress-busting power of meditation? Many guided meditations are available online for free, or you can choose from my list of favorite smartphone apps to help you stay mindful.

Indulge in Moderation
A commitment to eating healthy through the holiday season is hard to maintain when there are temptations at every turn. Even if you ignore the cookies in the break room today, there will be another delicious-looking treat waiting for you tomorrow. Throw in a couple holiday parties with sugary cocktails and buffet tables of high-calorie snacks, and weight gain seems inevitable. But there are things you can do to enjoy the flavors of the season without going overboard. Here are some tips from Dr. Oz’s blog offered by Rita Beckford, MD.

• Drink plenty of water, especially before every meal and snack.
• Fill up on vegetables at meals. At parties, try to hit the veggie tray first.
• No going back for seconds! Set this rule in advance so you’ll stick to it.
• For more from Dr. Oz on how to avoid seasonal weight gain, check out his printable Holiday Cheat Sheet here.

 
Move Your Body
I know, I know. It’s hard enough to make time for working out during the rest of the year, but around the holidays it’s impossible. As a busy physician and father who’s also a triathlete, I hear you! But exercise truly is the best solution to the dual holiday problems of stress and excessive calorie consumption. As I write about here, exercise impacts your brain as well as your body. Not only does it boost production of endorphins, the neurotransmitters responsible for that “runner’s high” you get after working out, exercise also lowers levels of stress hormones like cortisol and adrenaline. A recent study published in the Journal of Neuroscience found exercise boosts the production of cortical glutamate and GABA, neurotransmitters known for their positive effects on mood and anxiety. This result probably comes as no surprise to fitness enthusiasts—according to a 2013 survey conducted by American Psychological Association called Stress in America, over half of adults said they felt better about themselves after exercising, and 30 percent said exercise helped them feel less stressed. The good news for all you time-crunched guys out there? Harvard Men’s Health Watch reports you only need to exercise moderately (think walking, jogging, or the elliptical machine) for about 20 minutes to lower your stress levels. A brisk stroll around the neighborhood is also an excellent way to stimulate your digestive system and burn a few calories after a heavy holiday meal (it’s also a good way to avoid the aforementioned political conversations).

Are you interested in learning more about how lifestyle changes can improve your health through the holidays and beyond? Contact info@Tack180.com today to set up a consultation.

Did you know your personal care products could make you sick? Many of the items you use every day may contain ingredients associated with serious illness. Here are some of the cancer-causing ingredients potentially hiding in your bathroom cabinet.

Parabens
These synthetic compounds—methylparaben, propylparaben, ethylparaben, butylparaben, and isobutylparaben—are commonly used as preservatives. They’re found in a huge range of products, including deodorant, lotion, shampoo, toothpaste, and sunscreen. While the Food & Drug Administration (FDA) sets limits according to the level of parabens considered “safe” in each product, many experts worry about the cumulative effects of paraben exposure. Research indicates a link between parabens and breast cancer, with studies showing the presence of parabens in breast tumors. Concerned about these potentially carcinogenic effects, many health advocates have called for a ban on parabens like the one instituted by the European Union (EU).

Formaldehyde
According to the Environmental Working Group, this carcinogenic impurity is released by preservatives—including diazolidinyl urea, imidazolidinyl urea, DMDM hydantoin, quaternium-15, 2-bromo-2-nitropropane-1,3-diol, and sodium hydroxylmethylglycinate—frequently used in personal care products. The International Agency for Research on Cancer (IARC), part of the World Health Organization, classified formaldehyde as carcinogenic to humans in 2004 after 26 scientists from 10 countries evaluated the available evidence on its carcinogenicity. Even the Cosmetic Ingredient Review, an industry-funded panel with a vested interest in persuading people about ingredient safety, recommends no more than 0.2% formaldehyde in cosmetic products.

Avobenzone
This UV filter commonly used in sunscreen is considered safe on its own but may break down into hazardous chemical compounds when it comes into contact with chlorinated water (like in a swimming pool) and ultraviolet radiation (from the sun). In conducting experiments simulating a real situation where sunscreen is applied to swimmers’ skin, scientists in Moscow found avobenzone broke down to form organic compounds belonging to the classes of aromatic acids and aldehydes, phenols, and acetyl benzenes—which are toxic. As chemist and project author Albert Lebedev told phys.org, “On the basis of the experiments, one could make a conclusion that a generally safe compound transforms in the water and forms more dangerous products.” Lately, I’ve been using sunscreens like zinc oxide that have a real barrier and less toxins.

Phthalates
In addition to being used to make plastics flexible, phthalates can be found in everything from bug spray to laundry detergent. These chemicals are so ubiquitous that, according to the Huffington Post, 95% of us have detectable amounts of phthalates in our urine. Why is this a problem? Not only are phthalates associated with certain cancers, they also disrupt hormone function, which may lead to infertility and other health problems. A 2007 study even found concentrations of phthalate metabolites in urine were associated with increased waist circumference and insulin resistance in adult males.

Talc
This drying mineral is used to make baby powder as well as foot and body powders for adults. As the American Cancer Society explains, talc in its natural form contains asbestos, a known carcinogen, but talcum products containing asbestos have been banned since the 1970s. While asbestos-free talc is generally considered safe, some studies involving the exposure of lab animals to it have shown tumor formation. Research also indicates a link between talc and ovarian cancer, and, according to Bloomberg, a jury recently ordered Johnson & Johnson to pay more than $110 million to a Virginia woman who said the company’s talcum products caused her ovarian cancer. The American Cancer Society concludes that, although there isn’t much evidence that other forms of cancer are associated with talcum powder use, those who are concerned may want to avoid these products.

Triclosan
This antibacterial ingredient found in household products has been linked to liver cancer. A 2014 study published in the Proceedings of the National Academy of Sciences found mice given food or water containing triclosan for six months were more susceptible to liver tumors compared to control groups. Other research suggests it can negatively impact hormone cycles, cause muscle weakness, and lead to antibiotic resistance. In September of 2016, the FDA banned triclosan and 18 other chemicals from commercial hand soap and body washes, but it can still be found in some toothpastes—The New York Times reports the bestselling brand Colgate Total convinced the FDA that the benefits of triclosan in toothpaste outweigh the risks.

Questions about the potentially carcinogenic products in your medicine cabinet? Contact Tack180 for a consultation today.

If you’re relying on the basic tests you get at your annual physical to measure your health, you may not be seeing the whole picture. Many diseases won’t be caught, much less prevented, by the American Medical Associations’s standard of care testing. Or maybe you avoid the doctor’s office completely unless you’re experiencing symptoms. Unfortunately, as Daniel Cosgrove, MD, told Men’s Fitness, many diseases are far advanced by the time their symptoms start showing up. What steps can you take to prevent problems before they start? Here are three tests that could save your life.

1. Advanced heart disease risk panel

According to the Centers for Disease Control, heart disease is the number one killer of men in America, with one in every four male deaths caused by heart disease in 2013. They also report nearly half of all Americans have one of the three main risk factors for heart disease—high blood pressure, high cholesterol, and smoking. As I discuss here, lifestyle changes like tweaking your diet can go a long way toward protecting your heart. But to really dial in a prevention plan, it’s important to know what you’re dealing with. An advanced heart disease risk panel is actually a battery of tests that help determine your risk for heart disease. Here are some of the things the tests measure:

• LDL or “bad” cholesterol can cause the buildup of plaque in your arteries (atherosclerosis), but the LDL particle number and measure of your particular LDL pattern are as important as the total LDL that is measured in the routine annual physical.

• HDL cholesterol is the “good” cholesterol that helps keep arteries clear by carrying LDL cholesterol away. Advanced heart disease risk testing looks at HDL particle number in addition to total HDL.

• ApoB, a measure of all of the “risky” cholesterol in your blood.

• Lp(a), a particularly dangerous cholesterol cousin that is genetically influenced.

• Homocysteine, an amino acid that significantly raises risk of plaque and heart disease.

• C-reactive protein (CRP), a protein your liver that signifies inflammation in the body

Based on your test results, you can work with a practitioner to design a prevention and/or treatment plan to optimize your cardiovascular health.

2. Genetic testing

Whether you’re worried about inheriting your father’s high blood pressure or concerned you don’t know much about your family’s medical history, genetic testing can help. Looking at your genes can determine your risk of conditions like cancer, heart disease, and dementia. According to the National Cancer Institute (NCI), genetic testing looks for inherited changes (also known as mutations) in chromosomes, genes, or proteins. Some of these mutations may have a neutral or even beneficial effect on your health, but others may increase your chances of developing a disease. While the field of genetic testing has advanced to the point where you can order an at-home test online, the NCI strongly suggests working with a professional who can help you understand the risks and limitations of these tests as well as interpret the results. Based on these results, a practitioner can help you to design an action plan. As I explain here, you’re not at the mercy of your genes but can actually affect which ones are turned on and off through lifestyle choices like diet, exercise, and stress management. One landmark study found people who ate more fruits and vegetables were less likely to develop cardiovascular disease even if they carried copies of the gene that increases risk of heart problems. Genetic testing helps you understand what you’re dealing with so you can adjust accordingly.

3. Nutritional testing

Unless you eat a perfectly balanced diet (and even if you do), you’re probably deficient in at least a couple micronutrients. You may also be taking medications that deplete your body’s stores—Life Extension Magazine reports common drug classes like statins and beta blockers can lower levels of the antioxidant CoQ10 and other critical compounds. While low CoQ10 often results in muscle aches, many nutrient deficiencies don’t present obvious symptoms. This means they often go undetected until they start to cause serious health problems. Poor nutrition can weaken your immune system, according to the Mayo Clinic. And research shows an association between low levels of vitamin D—which many of us experience since diligent sunscreen use prevents our bodies from making enough—and heart disease, among other serious illnesses. An experienced practitioner can check your vitamin and nutrient levels to see what you’re lacking, then make dietary and supplement recommendations to fill these holes.

Ready to go beyond the annual physical and get tests that could save your life? Tack180 offers a personalized health program that assesses your specific risk factors through our cutting edge diagnostic protocol. This state-of-the-art testing informs your individualized plan designed to achieve peak performance, mitigate genetic predisposition to disease and live a longer, stronger life. To learn how to talk to your doctor about these tests and more, see my 5 Questions You Should Be Asking Your Doctor.