Dr. Tighe

Smart Ways To Prvent Breast Cancer...

2010-01-24 10:42:47

Eat vegetables containing indole-3-carbinol: broccoli, cabbage and cauliflower
Avoid excessive amounts of starches in your diet
Exercise! 3-4 hours/week of moderate to intense exercise is ideal
Weight management: Obesity is associated with 60-100% increase in breast cancer risk
Vegetable and fruit intake: there is a 30-70% risk reduction of breast cancer at 5 servings daily
Include good fats in your diet: extra virgin olive oil, omega 3 fatty acids
What to avoid: refined carbohydrates, refined sugars, canned meal drinks, partially hydrogenated oils and processed meats
Do yoga! Or some form of breathing and flexibility exercise daily
Have a healthy outlet for unwanted emotions. Learn healthy ways to communicate feelings and needs and to manage stress.
Do hydrotherapy in the shower to entire chest: 3 minutes hot and 30 seconds cold, repeat, end on cold
Include fiber in your diet! Excellent sources include vegetables, freshly ground flax, sesame and pumpkin seeds. Fiber is important because it binds excess estrogen and allows it be released through the colon.
Avoid eating or drinking anything from plastic containers especially if contents were heated. Plastics mimic estrogens in the body and promote abnormal cell growth. Use glass, stainless steel or ceramic!
Do monthly self-breast exams and think of it as a lymphatic massage. Breast tissue is made of lymphatic tissue (part of the immune system), fat, gland lobules and lactiferous ducts. Lymphatic tissue needs movement to flow smoothly and detoxifies by moving. Use castor oil to massage and move lymphatic tissue every month. It is the primary way for toxins to get circulated and excreted, which promotes healthy breast tissue!
Only use antibiotics if absolutely necessary
Minimize caffeine, sweets and alcohol (absolutely avoid artifical sweeteners!)
Have occasional treats of fruit, red wine and dark chocolate
Eliminate smoking
Spend at least 20 minutes outside every day
Laugh every day!!!

Inflammation: What's the story?...

2008-07-31 08:37:27

Centuries ago, Hippocrates said, "let food be they medicine." Proper nutrition is one of the pillars in maintaining or restoring optimal health. Knowledge of food choices empowers people to be pro-active towards their health and can dramatically influence their ability to be healthy and live fully.

For decades, Naturopathic doctors have recommended "anti-inflammation" dietary guidelines for patients of all ages. Even conventional medical doctors now agree that inflammation leads to chronic disease.

In healthy individuals, inflammation can be likened to a pilot light on a gas stove that burns at a steady, low level, yet it is ready to ignite at a moment's notice into a blazing fire. When a person gets a bee sting or slams her finger in a door, the body's immune system mounts an acute inflammatory response by creating redness, swelling, heat, itchiness and pain. This inflammatory reaction is the body's attempt to heal the damage. After an injury has healed or the infection is resolved, the inflammation should return from the blazing fire to the low, steady, constant pilot light.

When acute reactions are prolonged and injuries are repetitive, an invisible, chronic inflammation occurs. We are now finding a connection between chronic inflammation and chronic disease such as cancer, heart disease, osteoporosis, Alzheimer's and more. In fact, Time magazine featured an article on chronic inflammation with supporting research in February 2004.

Fortunately, we can adjust out body's internal mechanism that decreases inflammation by our food choices. Understanding which foods decrease inflammation allows us to take a pro-active role in preventing chronic disease. Certain fatty acids, called prostaglandins, play an important role in control of chronic inflammation. Cold-water fish, nuts, seeds and many other whole foods encourage the body's ability to heal itself by allowing restoration of a normal, healthy immune system via prostaglandin pathways. Other foods, such as wheat, corn and dairy, to name a few, actually lead to inflammation.

Another benefit: although the anti-inflammatory diet is not promoted for weight loss, people following it often shed pounds and gain energy leading to other obvious health benefits.

The Bridge to Health...

2008-05-23 07:12:41

“Ideal teachers use themselves as bridges over which they invite their students to cross; then having facilitated their crossing, joyfully collapse, encouraging them to create bridges of their own.” -Nikos

As a naturopathic physician, I am constantly referring to this favorite quote in my clinical practice. The word ‘doctor’ comes from the greek word ‘docere’ which means ‘to teach’. One of the six principles of Naturopathic medicine is ‘doctor as teacher’. The role of a Naturopathic physician involves educating people about their health. In this way there is an opportunity to empower patients through knowledge to take a pro-active role in their health and wellbeing.

A shift is occurring in the way people view health and disease. Although many of us have gotten used to the idea of taking a pill for any odd symptom we get, this approach leaves many developing more illness. Headaches really aren’t due to an aspirin deficiency. Likewise, feeling nervous is not due to an inability of the brain to synthesize Valium.[1] When symptoms such as headaches are occurring the body is letting us know that something is wrong within our body. Germs and microorganisms don’t cause disease all by their microscopic selves. Rather, they take advantage of us when are bodies are weakened by stress, nutrient-poor food and toxic accumulations. Vibrant, healthy people rarely “catch” germs at all. These symptoms that we experience, whether it is headache, allergies or insomnia, are messages that the body is giving us to which we must listen. It is all too familiar to view symptoms as inconveniences that should be eliminated. Symptoms tell us how the body is trying to heal and serve as clues when our systems are overloaded. Frequently these symptoms are ignored which may result in a progressively increasing susceptibility to serious disease. Naturopathic physicians help their patients listen to and understand the messages given by the body. Our bodies have a tremendous ability to heal, if given the chance. Centuries ago, Hippocrates referred to this ability as the “vital force”. This inherent drive is known by natural medicine practitioners as “the healing power of nature” or the Vis Medicatrix Naturae. It has been estimated that 70-90% of diseases are self-limiting.[2] In other words, the body will heal itself without intervention. When people listen to the messages from their body and understand what they mean, it enables them to be actively involved in promoting their long-term health. This approach to health involves being engaged in a health plan with the guidance of a Naturopathic physician. It puts more responsibility on the doctor to educate the patient and more responsibility on the patient to tune into their bodies, make healthful choices and prevent disease.

[1] Pizzorno, HJ.: Total Wellness: Improve your health by understanding the body’s healing systems. Prima Publishing, 1996.

[2] Kleinman,A., Eisenburg, L. and Good, B.: Culture, illness and cure: Clinical lessons from anthropologic and cross cultural research. Ann Int Med 88:251-58,1978.

Spring Allergies...

2008-05-16 11:50:52

Crocuses are bursting from the soil and spring is here. The days are getting longer and warm gusts of wind fill each day. All these changes in the earth’s cycle contribute to spring allergies, also known as seasonal allergic rhinitis. The Chinese medicine term for spring allergies is Bi Yuan, which literally means “nose pool”. Many people do not realize that stress, food choices, genetics and mental outlook play a major role in seasonal allergies, in addition to an abundance of pollen in the air.

Chinese medicine theory holds that people with phlegm in their lungs have a susceptibility to spring allergies. How does phlegm get in the lungs? Phlegm is produced in the Spleen organ system when it is weakened from excessive mental strain, worry or from eating unhealthy food. Phlegm is then deposited in the lungs. When the wind blows with environmental allergens like pollen and dust, allergies occur in susceptible people.

In order to alleviate allergic symptoms this spring, resist the temptation to dress as though summer is already here and wear an extra layer. Avoid phlegm producing foods such as dairy, wheat, citrus and any processed or artificially sweetened foods. Minimize the impact of stress on your body with brisk walks, yoga and meditation. Laugh every day. Take herbs that boost the immune system, strengthen the lungs and resolve phlegm. Use acupuncture to relieve allergies. Try a neti pot to irrigate sinus cavities from pollen, mold and phlegm. These are a few ways to drain the ‘nose pool’ that so many people in western Pennsylvania experience every spring. With the help of Naturopathic and Chinese medicine practitioner, it is also helpful to strengthen the wei qi (immune system), establish adequate boundaries in the GI tract, normalize Th1:Th2 ratios for a healthy immune system and identify other possible allergic triggers.