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Lifestyle Medicine

Thrive Carolinas / Lifestyle Medicine (Page 4)

Optimizing Bones for Your Future Health

[caption id="attachment_12211" align="alignleft" width="192"] Nancy Palermo, MD[/caption] Written By: Nancy Palermo, MD Edited by: Thrive Carolinas Osteoporosis affects an estimated 10.2 million American adults aged 50 and older, of which more than 80% are women. Another 44 million are at risk for osteoporosis due to loss of bone density (osteopenia). Osteoporosis, characterized by low bone mineral density (BMD), poses significant health risks, leading to fractures, reduced mobility, and a diminished quality of life. In a study based on almost 380,000 osteoporotic fractures in females, 10% had another fracture within one year, 18% within two years, and 31% within five years. More concerning is the mortality rate after a hip fracture can be as high as 36% within a year of the break.  The physical and economic burden of osteoporosis is underrated....

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Pan-Seared Cod in White Wine Tomato Sauce

Ingredients: 3 tablespoons Light Olive Oil 4 pieces Fresh Cod Fillets (200-250 grams each) 300 grams Cherry Tomatoes cut in half 1/4 cup Garlic, chopped finely 1/2 cup Chardonnay White Wine Juice of 1 Lemon Fresh Thyme Leaves Salt & Pepper, to taste Directions: Heat oil in a large sauté pan. Season cod fillets with salt and paper. Add it to the pan and cook until golden brown and tender, it will take about 3 minutes on each. Once the cod fillets are cooked, remove from the pan and set it aside. Use the same sauté pan, add more oil if pan is getting dry. Add the cherry tomatoes and cook until they are soft and blistering. Add the garlic and sauté for about a minute. ...

More Evidence to Support Primary Prevention in Breast Cancer

By Dr. Nancy A. Palermo, MD Edited by: Thrive Carolinas A recent landmark study published in BMJ Oncology by researchers from the University of Edinburgh examined the incidence of 29 cancers in individuals aged 14 to 49 across 200 countries over a 30-year period. The findings were alarming: the incidence of cancers in those under 50 rose by 79%, accounting for over 3.26 million cases. The researchers suggested that this increase is not due to genetic factors but rather to environmental influences like poor diet (high in processed foods and added sugars), alcohol consumption, smoking, physical inactivity, obesity, and exposure to environmental toxins. Our genes haven't changed in the last 30 years, but our environment has—highlighting the need for lifestyle changes to address this growing issue. The...

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Cooking with Condiments: The Good, the Bad and the Ugly

Written By: Nancy A. Palermo, MD Edited by: Thrive Carolinas Condiments are a staple in most kitchens, adding flavor and depth to our meals. But while they enhance taste, many condiments come loaded with hidden calories, salt, sugar, and additives that can sneak into our diets. In our upcoming Thrive Cooking Class, we’ll teach you how to use and make healthier condiments that pack flavor without sacrificing your health. The Hidden Dangers of Common Condiments Before you grab your favorite condiment, here are a few things to keep in mind: Avoid Inflammatory Oils Many condiments contain unhealthy fats, such as vegetable, canola, and sunflower oils, which can contribute to inflammation. Always check the label and opt for healthier alternatives. Watch for Artificial Flavors and Additives Condiments often contain artificial flavors, added...

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The Science Behind an Apple a Day

The Science Behind an Apple a Day Nancy A. Palermo MD Everyone knows the saying,” An apple a day keeps the doctor away.” While this cliché may not be entirely true, there is enough evidence that apples have nutritional value to be considered health-promoting food. Current research into the power of food shows there are real reasons this powerful fruit might just reduce your doctor’s visits. Apples are nutritional powerhouses. Providing 4 gm of fiber, Vitamin C, and K, but more importantly, one apple can provide 22% of the phenolic antioxidants. Antioxidants are compounds that help to neutralize free radicals in the body, which can lead to tissue damage. Getting sufficient antioxidants is associated with a reduction in cancer cell proliferation, a reduction in damage to our DNA, a reduction...

Motivation: The Vagus Nerve

Join Dr. Scott Greenapple for this week's Motivation and discover the importance of the vagus nerve as the link between your brain and internal organs. We’re excited to invite you to our upcoming Yoga + Learn class. In this class, you’ll enjoy a rejuvenating yoga session and gain insights into the critical role the vagus nerve plays in your health. Led by Dr. Scott Greenapple, this special event is designed to help you understand how stimulating the vagus nerve can positively impact your body. Why the Vagus Nerve Matters The vagus nerve is the primary communication link between your brain and most of your internal organs, influencing various bodily functions. Stimulating it can: Reduce inflammation Improve heart rate variability Regulate autonomic functions like digestion and heart rate You can...

Getting More Protein in Your Diet: Protein Powders and Whey Protein 

Getting enough protein, especially 30g per meal, can be tough, and that’s where protein powders come in. However, many contain additives like artificial colors, sweeteners, and fillers that aren't ideal for health. Look for powders free from these and check the sugar content, as some can have high carbs, which isn’t helpful for weight management. Whey protein, a popular option, is made from the liquid whey left during cheese production. It comes in forms like concentrate, isolate, and hydrolysate. Whey protein isolate is highly concentrated, with 90-95% protein and minimal lactose, making it suitable for many lactose-intolerant individuals. Whey is known for its high biological value (BV), meaning the body can easily absorb and use it for muscle growth and repair. It's rich in essential amino acids, particularly branched-chain...

Vagus Nerve Regulation

  [caption id="attachment_11875" align="alignleft" width="226"] Dr. Scott Greenapple[/caption] A relatively recent treatment seems to be sweeping across the healthcare industry. Although we have known for many years what the Vagus nerve is responsible for, relatively newer information is available on how many systems are affected by stimulating or increasing what is known as Vagal tone. You would be hard-pressed these days to attend a health conference, read a health magazine, attend a biohacking conference, or visit any social media health website and not find an article or two on the Vagus nerve. Is it possible that this one long nerve in the body can help reduce stress, anxiety, and panic attacks, improve sleep/insomnia, maintain a healthy heart, dampen inflammation, maintain a healthy gut and digestion, increase heart rate variability,...

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Group Classes: A Prescription to Tackle the Mental Health Epidemic

In May of this year, the Surgeon General, Dr Viveck Murthy, gave an advisory on our epidemic of loneliness and isolation. He laid out a framework for a National Strategy to Advance Social Connection in this rather extensive, wordy PDF. He details recommendations that individuals, governments, workplaces, health systems, and community organizations can take to increase connection in the lives of individuals and communities across the country to improve mental and physical health. It turns out we were already doing all of the things at Thrive, but let’s think about how they might help our overall health. We are still struggling with the downstream effects of the COVID epidemic. One of the most noticeable impacts on society is the decline of mental health. We struggled before the pandemic due to...

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What is Insulin Resistance?

[caption id="attachment_8775" align="alignleft" width="240"] Harlee Palmer, PA-C[/caption] By: Harlee Palmer, PA-C Insulin resistance is a growing health concern, often preceding type 2 diabetes, heart disease, and metabolic syndrome. As the body's cells become less responsive to insulin, a hormone responsible for regulating blood sugar levels, glucose builds up in the bloodstream. This leads to a range of metabolic issues that can have long-term health consequences. By some counts, over 80% of our population has some degree of insulin resistance. Early detection and lifestyle changes can sometimes mitigate these risks and even reverse insulin resistance. Insulin is a hormone produced by the pancreas that allows cells to absorb glucose from the blood, converting it into energy. In insulin resistance, the body's cells become less responsive to insulin, requiring more of the...

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