What is Functional Medicine?
Great question! Functional medicine combines conventional medicine with complementary medicine.
Conventional medicine practitioners focus on treatment of symptoms and diseases with the use of drugs and surgery.
Complementary medicine incorporates alternative therapies and treatments, such as lifestyle changes, mind-body practices, dietary and herbal supplementation, and meditation among many other therapies to improve and optimize an individual’s quality of life.
What is the Goal of Functional Medicine?
The goal of functional medicine is to address the full range of physical, emotional, mental, social, spiritual and environmental factors that influence a person’s health. By combining the knowledge of conventional medicine with appropriate therapeutic and lifestyle interventions, integrative medicine takes a comprehensive approach to treat the whole person. Many find functional medicine appealing as it is focused on healing the individual, and holistic by nature.
These complementary therapies are not intended to replace conventional treatments, but rather are used in tandem to heal the body, mind and spirit.
Who is functional medicine for?
Functional medicine is for anyone interested in receiving detailed preventative health support, achieving individual goals, optimizing health, and uncovering the root cause of persistent health issues. We treat a range of conditions including:
Digestive issues
Mental wellbeing
Hormonal health
Metabolism support & weight loss
Heart health
Autoimmune & inflammatory issues
Other unexplained symptoms
Many individuals are categorized as ‘healthy’ within the conventional model, but continue to experience ongoing and bothersome symptoms. Rather than taking a ‘one size fits all’ approach, we look at all factors unique to the individual and create a treatment plan specifically designed to address specific personal needs.
How does it work?
Evaluation
Our integrative provider will sit down with you one-on-one for a lengthy initial evaluation, taking the time to fully understand your health history, symptoms, and lifestyle. During this time, you will have the opportunity to outline your top health concerns and goals you wish to address.
Initial Care Plan and Testing
Following this appointment, our provider will give the patient an in-depth, individualized plan of care to address topics discussed, and determine what testing is appropriate for the patient. Unique from traditional care offices, our Integrative Medicine Program offers access to specialized advanced testing such as food sensitivities, hormone, thyroid micronutrient, mycotoxin, organic acids, GI-MAP, and many more.
Test Results Review and Updated Plan of Care
Once the provider acquires the results of your tests, they will provide an in-depth review of the findings, and make recommendations accordingly giving the patient an updated plan of care. At this point, some patients require further/additional testing.
Patient Follows Care-Plan
Next, the patient will follow instructions made by the provider by adapting daily routines and integrating various modalities, along with diet, exercise, and mindfulness practices.
Provider/Coach Monitoring and Goal Achievements
Along the way through your health journey, our provider and coaches will guide you through the recommendations made, working toward achieving your goals. Expanding on your short term goals, our team will continue to provide guidance and support in achieving your long term goals.
Carissa Raver APRN, FNP-BC
I recall at 18 years old, stepping off the team bus after weeks of traveling~back to back NCAA tournaments~ finally relieved to be home. A few short minutes later our coach stops us, telling us to turn around and hop right back on for another event. At this time, I’m a freshman cheerleader for the University of Connecticut basketball program - one of the most successful men’s and women’s programs in the country. We’ve been going non-stop from the Sweet Sixteen to the Elite Eight, Final Four, and National Championship. We’re excited. We’re exhausted. We’re giving everything we have to keep up with homework and tests and still have the energy for 5am practice. This was my life for four years of college.
As any athlete knows, injuries are likely to happen. During my time as an athlete in college, I experienced broken bones, shoulder dislocations, joint and muscle tears, as well as multiple concussions. At one practice, I took several blows to the head and lost consciousness for over 10 minutes. When I regained consciousness, I felt extremely confused and dizzy. I had trouble processing information, a splitting headache, and it was unbearable to open my eyes to light. After observation in the hospital, my treatment plan was to rest, stay away from screens, and was given some pain medication. None of this sat well with me, especially as a busy college student and athlete. I felt lost with little guidance moving forward thinking to myself, “There’s got to be something more I can do.”
Over time, my symptoms slowly improved and I returned to normal activities. However, I continued to have severe migraines and struggled with concentration, insomnia, and overall felt significantly more restless and anxious compared to my normal self. There was an obvious difference in my ability to operate. I met with my doctor to discuss these symptoms and was given a diagnosis of post-concussion syndrome along with a disappointing pharmaceutical solution. Not liking that option either, I concluded living with symptoms was a preferable option.
Knowing what I know now, I would have approached this experience VERY differently. If I had to do it again, I would address:
Diet and micronutrient status
Aim to reduce inflammatory foods
Boosting antioxidants, omega-3s, and BCAAs to help enhance brain function
Appropriate supplements/herbals
Curcumin to reduce neuroinflammation
Melatonin for its neuroprotective effects and help with sleep
Green tea, lemon balm, passion flower, lion’s mane, saffron and sage
Cognitive therapy
Working with the brain’s neuroplasticity to build new pathways around damaged tissue.
Mindfulness and meditation practices
Relaxing the brain when it gets overwhelmed and calming the autonomic nervous system, reducing the severity of post-concussion anxiety.
Alternative therapies
Acupuncture/Reiki
IV vitamin treatment
Hyperbaric oxygen therapy
Aromatherapy
Music therapy
I understand how difficult, confusing and sometimes hopeless it can be to navigate through the traditional healthcare system. In my own experience as a patient, I often have more questions than answers, with no guidance on coming to a solution. As a provider in traditional healthcare, I’ve run circles with patients simply managing symptoms, never coming to a resolution of what is causing the patient to have symptoms in the first place. We are here to provide a refreshed experience for our patients with the goal of uncovering root causes, working with our patients in support of achieving individual balance and wellbeing.
If you are looking for some guidance in your own health journey or are wondering if functional medicine is right for you, reach out to us at 561-368-1880 or
[email protected] to book your initial consultation with Carissa.
When it comes to people’s morning routines, after a tall glass of ice water, nearly everyone starts their day with one of two drinks: coffee or caffeine. Both have benefits. Both taste completely different (unless you load them up with sugar, then they’re a dessert drink anyway). Whether you’ve been a coffee drinker all your life or you love your morning matcha, here’s a breakdown of each drink and how they can help your health and energy levels.
Coffee
Arguably the two most popular sources of caffeine in the world are coffee and green tea. The cliches about coffee are endless… “Don’t talk to me until I’ve had my coffee.”...”Life Happens, Coffee Helps…” and on and on. There are coffee shops, coffee bars, coffee-of-the-month clubs. People drink it french pressed and cold brewed. They drink espressos, cappuccinos and Americanos. Coffee is so infused in our culture that nearly every office, airline and even body shop offers it for free on site. Why? Because people need their caffeine.
Tale of the Tape: Coffee (Black)
Antioxidants:
Polyphenols
Hydrocinnamic Acids
Caffeine:
95mg in an 8 oz. cup (on average)
Green Tea
After thousands of years of consumption throughout Asia, green tea is finally have its moment in the Western world. Whether you’re into matcha, sencha, powdered, brewed or bagged, green tea is finally in the spotlight, offering a lighter, crisper alternative to coffee. Part of the reason for its rise is the classic earthy, refreshing taste, while perhaps a more important reason is that it is a nutritional powerhouse.
Green tea contains polyphenols, including the catechin epigallocatechin-3-gallate (EGCG) that provides antioxidant protection against cell damage. Green tea has also been shown to enhance brain function and help fight cancer and heart disease. Yes, it contains caffeine, but not as much as coffee or even black tea.
Tale of the Tape: Green Tea
Antioxidants:
Polyphenols
Catechins
EGCG
Also Contains:
L-Theanine (amino acid)
Caffeine:
25mg in an 8 oz. cup (on average)
4) APPLES
Not all fruits are the same. Some boost health more than others, and apples are high up on the list. Apples are full of micronutrients (vitamins and minerals), fiber, and antioxidants, including the potent polyphenol quercetin. Apple consumption has been associated with a lower risk of obesity and type 2 diabetes, cancer prevention, increased cognitive function, and brain protection from oxidative stress, among many other benefits.
Energy Boost: Apples are an excellent source of glucose, which can give you a quick energy boost at any time of day. They’re also high in vitamin C and the B-Vitamin complex, which may help increase energy levels.
How/When to Eat: Apples come in many different varieties and colors; go with whatever you prefer. And make sure you eat the skin – that’s where much of the fiber and phytonutrients come from.
3) SWEET POTATOES
Often relegated as a side item alongside a slab of steak or chicken, the sweet potato makes for a perfectly good energy boosting snack all on its own.Sweet potatoes are loaded with vitamins, minerals, fiber, and antioxidants, including beta-carotene (which is where the orange color comes from). They are an all-around healthy food – great for the immune system, gut health, disease prevention, and more.
Energy Boost: Sweet potatoes are also high in fiber and complex carbohydrates, which provide you with a slow-digesting fuel to get you through any workout or dip in energy.
How/When to Eat: Prepare it the same way you would a regular potato – baked sweet potato, sweet potato fries, mashed, etc.
2) NUTS and NUT BUTTERS
Nuts are a great source of heart-healthy (unsaturated) fats, while also being low in carbs and providing a decent amount of protein. You have many nuts to choose from, including almonds, peanuts, pistachios, walnuts, Brazil nuts, hazelnuts, and cashews. Nut butters are another option if you’re looking to add nuts to smoothies or use as “dips” for celery or carrots. Peanut butter, almond butter, and cashew butter are the most common ones. Rather than reaching for a handful of chips or crackers as a quick afternoon pick-me-up, scoop up some clean energy with a handful of almonds!
Energy Boost: Most nuts are energy dense, meaning they pack a ton of benefits into a small package. For example, a handful of plain peanuts can power you for an afternoon with 9 grams of protein, 6 grams of carbohydrates and 18 grams of healthy fats.
How/When to Eat: When shopping for nuts, try to avoid flavors like “honey roasted” that contain extra sugar. Stick with raw or plain version of your favorite nuts. With nut butters, look for products with no added sugars or hydrogenated oils (including palm oil). Ideally, the ingredients list on the label should only include the nut itself and salt.
1) OATS
In general, traditional grains like pastas, breads, or cereals would not be on a list of high energy foods because of their added sugars, processing and heavy carbohydrate loads. However, oats are a unique case. Not only are they beneficial for preventing heart disease and lowering cholesterol levels, as well as aiding digestion and providing satiety, but they are an excellent source of energy.
Energy Boost: The fiber-rich carbs in oats, coupled with their simple ingredient list (oats) makes them an efficient, perfect source of fuel for breakfast, lunch or even as a mid-day snack.
How/When to Eat: Choose old fashioned, rolled, or steel-cut oats, which are less processed than “quick” oats, and avoid sugary instant oat packets (ie, brown sugar and apple cinnamon flavors). Essentially, the only ingredient should be “oats”.
Smarter. Sharper. Quicker. We’d all love to hook our brains to operate like supercomputers, forgetting nothing, figuring out everything and always operating at peak performance. Sadly, unless a “Limitless” pill is invented like the one Bradley Cooper took in the movie of the same name, we’re left with a group of substances called “nootropics” AKA “smart drugs”. Nootropics aren’t actually drugs in most cases, rather, they’re substances that have brain enhancing or stimulating effects. The most common one you’ve likely heard of is caffeine.
Many supplement companies have created formulas that combine nootropics with caffeine and other stimulants to help boost brain power.
Here’s a Breakdown of Five Popular Nootropic Supplements:
1. Alpha Brain
Who makes it:
Onnit
What’s in it:
Onnit Flow Blend (L-Tyrosine, L-Theanine, Oat Extract)
Cat’s Claw Extract
Onnit Focus Blend (Alpha GPC, Bacopa Extract, Toothed Clubmoss Extract)
Onnit Fuel Blend (L-Leucine, Pterostilbene)
Breakdown: This is one of Onnit’s signature products and it’s meant to improve memory and focus WITHOUT caffeine. Comes in capsule form.
2. Four Sigmatic Mushroom Coffee
Who makes it:
Four Sigmatic
What’s in it:
Arabica Instant Coffee (50mg caffeine)
Lion’s Mane nootropic mushroom
Wild Harvested Chaga (the King of Mushrooms)
Rhodiola Rosea (the Viking Root)
Breakdown: Four Sigmatic’s goal with mushroom coffee is to provide you with all of the focus and mood enhancement you’d get from a cup of coffee, without the jitters and high dose of caffeine. The caffeine in mushroom coffee is about half the amount in a normal cup of coffee. The rest of the brain boost comes from the mushroom blend (hence, mushroom coffee). Lion’s Mane and Chaga have both been used for centuries as nootropics worldwide.
3. Zoa Energy Drink
Who Makes It: Zoa Energy (founded by The Rock)
What’s in it:
Immunity Support: Vitamin C from Camu Camu, Acerola and Ascorbic acid)
Focus: Vitamins B6 & B12, Choline
Hydration: Potassium, Magnesium & Electrolytes
Body: 250mg Branched-Chain Amino Acids
Energy: 160mg Caffeine from Green Tea Extract & Green Coffee, plus B Vitamins
Breakdown: The energy drink market is fierce. You’ve got the old standbys like Red Bull, Monster and RockStar competing with upstarts like Jocko ‘Go’, The Rock’s Zoa and even soft drink makers like Mountain Dew have entered the mix.
Zoa is aiming to be a pre-workout and an energy drink in one, with a strong dose of caffeine (but less than the usual gigantic 300mg dose in most energy drinks) but also several nootropics and vitamins to balance things out. Aimed at high performers for both work and the gym.
4. MUD/WTR
Who makes it:
MUD//WTR
What’s in it:
Cacao
Masala Chai
Turmeric
Sea Salt
Cinnamon
Chaga
Cordyceps
Reishi
Lions Mane
Energy Source: Organic mushroom blend (chaga, reishi, lion’s mane, cordyceps mycelial biomass cultured on organic oats)
Breakdown: MUD\WTR has lofty goals. They want to become the number one coffee replacement drink in the world and part of your daily morning routine. With limited caffeine (1/7th the amount of a cup of coffee), all-natural ingredients, no sugar and a unique flavor, they’ve got some strong counterpoints to whatever you typically order at Starbucks. In addition, the blend of masala chai and adaptogens aims to “give you a sharp mind, physical performance, and a supported immune system”.
5. Genius Matcha Latte
Who Makes It:
Genius Matcha
What’s in it:
Green Tea
Cordyceps
Lions Mane
Here’s a quick recipe for the Genius Matcha Latte:
1 tsp of @thegeniusbrand Genius Matcha
1 cup of coconut (or almond) milk
8 drops of monk fruit for taste
Breakdown: Genius matcha is a green tea version of mushroom coffee, combining all the benefits of green tea with the focus and energy power of mushrooms. Try replacing your regular cup of coffee or tea with this Genius Matcha Latte recipe. It’s easy to make and provides a huge energy and antioxidant boost.
It happens to all of us. We forget someone’s name. We space on an appointment. Maybe we can’t remember where we put our phone. Again. If this sounds like you, you might be having a case of brain fog…that feeling where your mind isn’t quite as sharp as you’d like it to be.
Fortunately, NAD+ may be able to help.
Increasing evidence suggests NAD+ and NADH play an important role in multiple biological processes in the brain such as neurotransmission, learning, and memory.
It may also mediate brain aging and the tissue damage in various brain illnesses. This means that NAD+ may be able to signal the growth, repair and development of brain/nerve tissue. In other words, NAD+ may be able to virtually help the brain regenerate and reverse aging to some degree, allowing patients to feel like they did before the brain tissue was damaged either from injury, stressful events, brain disease or the regular aging process.
It has been shown that reduced NAD+ levels play a pivotal role in brain aging and neurodegenerative disorders. Therefore, NAD+ replenishment improves mitochondrial function and mitochondrial biogenesis and reduces accumulation of damaged mitochondria in both premature aging and Alzheimer’s disease.
3 NAD+ Facts to Remember:
NAD+ Nicotinamide Adenine Dinucleotide, or NAD+, is an essential coenzyme in the body that we can not live without.
NAD+ boosts the mitochondria in the cells and is involved in metabolism, neurologic and muscular function, cardiometabolic health, cellular repair, and scientists believe the loss of NAD+ over time plays an important role in the aging process.
NAD+ treatments may counteract the effects of brain aging and stress and it is safe to say that almost everyone can benefit from an NAD+ treatment to some degree
Click here to learn more about our NAD+ treatment.
When it comes to injury prevention, flexibility and mobility, nothing beats stretching. If you haven’t incorporated a regular stretching routine into your workout (yet), here are five common questions and answers you may have:
1) Choose Your Type – Static vs. Dynamic Stretching?
There are two basic types of stretching protocols: static stretching and dynamic stretching. Static stretching involves holding a stretch or pose for an extended period of time (ie, 30 seconds, 1 minute, or longer). With dynamic stretching, you don’t hold stretched positions; rather, you go through full ranges of motion with active movements like leg and arm swings, often doing sets and reps of a movement (ie, 1 or 2 sets of 20 reps) like you would with resistance training.
Dynamic stretching used to be considered dangerous and an injury risk, but in the last couple decades it has become a very effective training tool for competitive athletes and serious weight-lifters for increasing strength, power, and performance. That said, static stretching is beneficial for virtually everyone, whereas dynamic stretching could still be risky for older individuals, those with pre-existing injuries, and anyone who’s not accustomed to intense, explosive movements.
If you’re an athlete and want to use both types of stretching, strength and conditioning experts generally recommend doing dynamic stretching before intense workouts and practice sessions and saving static stretching for afterward workouts.
2) How Often Should You Stretch?
Stretching is the type of activity, similar to low-impact cardiovascular exercise, that can and should be performed frequently – daily, if possible. We’re talking specifically about static stretching here. Because it’s a low-intensity activity where the muscles are lengthening instead of contracting, there’s little if any recovery time needed.
Plus, flexibility is one of the easiest components of fitness to improve; you can literally increase range of motion in a given joint within days through stretching. However, anything that’s easy to gain is also easy to lose. You can lose joint flexibility just as fast as you can gain it, which is why it’s best to stretch often (daily).
3) How Long Should You Stretch?
Stretching every day may sound like a chore, but keep in mind that your routines don’t have to be long. Even stretching for just 5 minutes a day can provide dramatic benefits to your quality of life and joint health. And your stretching routine doesn’t have to work every major joint every day. If you’re doing a lower body workout, just do a lower body stretching routine that day; if it’s an upper body day, just do a few upper body stretches.
If you’ve got some extra time to spare, go through a full-body routine where you’re stretching the major joints and muscles of the body – namely, the hips (glutes, hamstrings, quadriceps), knees (hamstrings, quadriceps), shoulders (deltoids, pecs/chest, and upper back), elbows (biceps, triceps), and torso (core muscles). This type of routine can be completed in as little as 15 minutes.
4) How Long Should You Hold Each Stretch?
A good rule of thumb is to hold each static stretch for at least 30 seconds. Some stretching routines like yoga call for even longer holds, upwards of one to two minutes (or more). However, if you’re just starting out and feeling a lot of discomfort when stretching, ease your way into it with shorter 5-10-second stretches and progress to longer holds as your muscles adapt to the routine and the pain and discomfort subside. If you’re only able to hold stretches for short periods, do multiple “sets” of stretches where you hold for 5 to 10 seconds, rest as long as needed, and then repeat for 3 to 5 sets. It’s always best to start with short holds and work your way up.
5) How to Ensure Safety While Stretching?
Even though stretching is considered a relatively safe form of exercise, it’s not without some risk. You can injure a muscle if you stretch it too far, especially if you’re just starting an exercise routine.Yes, stretching will often cause some discomfort, but you should never force a stretch. Go to the point where you’re just feeling the muscles stretch, then stop and hold it there. A little bit of discomfort is okay; sharp pain is not.
Hyperbaric Oxygen Therapy (HBOT) is a treatment of the entire body that uses highly pressurized oxygen in a controlled environment called a hyperbaric chamber. “Hyper” means increased and “baric” refers to pressure; hence, HBOT treats the body with 100% oxygen at levels roughly two to three times greater than normal atmospheric pressures to increase the amount of oxygen your blood cells can carry.
Modern HBOT has been used for more than 70 years to improve healing in tissues deprived of oxygen, where a given patient is placed in a hyperbaric chamber, breathing 100% oxygen while exposed to elevated ambient pressures. This will dissolve oxygen into the plasma (the liquid portion of blood) and into cells, tissues, and fluids up to 10 times the normal concentration.
· Neuroprotection (preservation of the nervous system)
· Oxidative Stress (to decrease inflammation)
· Angiogenesis (formation of new blood vessels)
· Enhanced Mitochondrial Function
· Combatting Apoptosis (death of cells)
· Antimicrobial Activity
· Immunomodulation
What to Expect with HBOT Sessions
If you’re thinking of trying HBOT, here are some of the practical applications to consider:
The Chamber – One of the best HBOT chambers is called the Sechrist Monoplace Hyperbaric Oxygen Chamber. Clinics in your area may offer a different type of chamber, but this is one I recommend. This is an example of a “monoplace” chamber, as it accommodates only one person. There are also “multiplace” chambers that fit multiple people at a time.
Length of Sessions – An HBOT session can last anywhere from a few minutes up to two hours, depending on your individual health situation and the specific goal of the treatment.
Number of Sessions – Depending on your health status, objectives, and budget, you may do a handful of sessions, or up to 30 or more over the course of weeks or months.
Finding an HBOT Location – Consult your physician before starting an HBOT regimen. He or she can then recommend a trusted therapy clinic near you.
Breathing exercises are a wonderful resource to calm the nerves and can be done anytime, anywhere.
Box Breathing is a simple and easy practice to learn and works in a rhythm. This type of breathing is best right before having to perform at work, athletics or a similar stressor.
Exhale to a count of four.
Hold your lungs empty for a four-count.
Inhale to a count of four.
Hold the air in your lungs for a count of four.
Exhale and repeat the pattern as many times as you’d like! Typically, 3-5 cycles will affect your autonomic nervous system, slowing down your heart rate creating calm throughout the body.
Belly Breathing encourages the exchange of oxygen and carbon dioxide, calms the nerves and sharpens focus. This is a great exercise to do regularly, and throughout periodic intervals while having to perform at work, athletics or a similar stressful environment.
Put one hand over your heart and the other hand over your stomach, over your belly button.
Relax your belly, releasing all tension from your abdominal muscles.
Slowly breathe in through your nose, feeling the air moving in and out of your nose, and at the same time, your stomach will rise and fall.
Exhale slowly out of your mouth. The hand over your chest should not move during this exercise.
Resonance Breathing, also known as coherent breathing, is a great exercise to do the night before, and morning of having to perform at work, athletics or a similar stressor.
You’ll want to lay or sit comfortably, completely still.
Breathe in through your nose for six seconds.
Exhale gently for a count of six seconds.
Repeat this process for up to 10 minutes.
I recently read a fascinating article on Inside Hook’s website that I wanted to share some insights from. The article tackles issues that are very important for the fields of stem cell research and regenerative medicine. One of the more profound statements from the piece that has stuck with me is this one: “Some of the most effective anti-aging efforts take place outside of the lab, and boil down to thoughtful lifestyle adjustments.”
The focus of the article is on the Hormesis Effect. I became aware of the Hormesis Effect quite some time ago. Hormesis is defined as a dose-response phenomenon characterized by low-dose stimulation and high-dose inhibition, which can border upon toxicity. In layman’s terms, “hormesis occurs when the body experiences a concentrated period of intense pressure.”
One thing to keep in mind is that a small amount of stress is very beneficial, while a larger amount can be detrimental. This article discusses the effective hormetic responses the body has to a variety of self-induced strategies, from intermittent fasting and exercise to intermittent hypoxia training and even heat/cold therapy.
We have applied some of these same principles to our regenerative cell procedures, such as exposing the cells to cold temperatures (4 degrees centigrade and hypoxia).
This is an excellent beginner article for people who are not that familiar with the topic of hormesis, but want to learn more about it and at the same time learn how to improve their health!
Thanks,
- Dr. P
Read the full article here: https://www.insidehook.com/article/health-and-fitness/healthy-hormetic-stress
