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The Impact of Menstrual Cycles in Autonomic Nervous System Function and Heart Health

If you're a menstruating woman, you've likely noticed how your monthly cycle can affect everything from your energy levels and food cravings to your mood and sleep patterns. But did you know your cycle may also influence your cardiac autonomic nervous system?

A new study published in the Journal of Nutritional Science and Vitaminology, sheds light on the complex relationship between menstrual cycle phases and indicators of autonomic function like heart rate variability (HRV). The researchers tracked 15 female college students throughout their menstrual cycles.

What They Found During the luteal phase (after ovulation), the participants exhibited higher sympathetic nervous system activation compared to the follicular phase, as measured by an increased low-frequency to high-frequency HRV ratio.

However, this shift was mitigated when the researchers controlled for other menstrual cycle-related factors like:

  • Diet: Protein and fat intake was higher in the luteal phase
  • Sleep: Total sleep...
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Announcing Our New Mind-Body Program for Dysautonomia

We're thrilled to introduce our latest Group Visit Program at TCLM: a four-week mind-body program designed exclusively for our young adult dysautonomia patients. Geny Moreno, Mind-Body Medicine Practitioner has intricately designed this program with our patients in mind, titled "Resilient Warriors: Regaining Control Through Mind-Body Mastery for Dysautonomia." This innovative program will provide you with powerful tools to better manage your condition and cultivate resilience.

What is the Resilient Warriors Program?

This comprehensive four-session series will guide you through evidence-based mind-body practices proven to reduce stress, improve symptom management, implement positive communication skills and self-regulation, and enhance overall well-being for those living with dysautonomia. Each week, we'll explore a different aspect of mind-body medicine, equipping you with valuable techniques to regain control and thrive.

Here's what you can expect:

Week 1: Introduction to...

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Our IV Infusion Department is now Administering Vitamin D3 Injections

lifestyle medicine May 09, 2024

At the Texas Center for Lifestyle Medicine, we're committed to providing our patients with the most comprehensive and personalized care. That's why we're excited to announce our IV Infusion Team is now offering vitamin D3 injections for those with a documented deficiency.

The Importance of Vitamin D Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that plays a crucial role in regulating calcium and phosphate absorption. Adequate vitamin D levels are essential for maintaining strong bones and teeth. However, the impact of this vital nutrient goes beyond musculoskeletal health – it also contributes to:

  • Supporting immune function
  • Reducing inflammation
  • Promoting cognitive health
  • Regulating mood and energy levels

Despite its importance, vitamin D deficiency is a common issue, particularly among those with limited sun exposure, certain medical conditions, or specific dietary habits.

Our Personalized Approach to Vitamin D3 Injections If you're experiencing...

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The Foundation of Brain Health: Nurturing Mind, Body, and Relationships

At the Texas Center for Lifestyle Medicine, we believe that true brain health begins with a holistic approach to wellness. Our thoughts, beliefs, nutrition, relationships, sleep patterns, and boundaries all play a crucial role in supporting optimal cognitive function and overall well-being.

Thoughts and Beliefs: The health of our thoughts and beliefs have a profound impact on our mental and physical health. Self- destructive thought patterns and limiting beliefs can contribute to stress, anxiety, and even physical ailments. On the other hand, cultivating a growth mindset, practicing gratitude, and engaging in mindfulness can promote resilience, emotional well-being, and overall brain health. Happiness is not solely a reflection of our mental health or the end goal, but the ability to grow through hardships, embrace resilience, increase joy, and shift our perception of our experiences. This begins with developing self awareness of our thoughts and belief system that are governing our...

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Sleep Disorders and Treatment Options featuring Dr. Gerard Meskill: Ask the Expert Group Recap

lifestyle medicine Apr 24, 2024

This past week, Texas Center for Lifestyle Medicine hosted a valuable group visit session led by Dr. Gerard Meskill, a renowned Sleep Neurologist at Tricoastal Narcolepsy and sleep Disorders Center. During the informative session, Dr. Meskill shared his expertise on various sleep disorders and their multifaceted treatment approaches.

Dr. Meskill began by emphasizing the significant impact sleep disorders can have on overall health and well-being. He explained that treating these conditions often requires a comprehensive approach involving lifestyle changes, medication, and in some cases, surgical interventions.

For those experiencing symptoms of sleep apnea, Dr. Meskill discussed the use of CPAP machines and oral appliances. While these treatments can be effective, he cautioned that they may not work for everyone, and adjustments might be necessary. For instance, if a patient finds themselves removing the CPAP mask during the night, it could be due to discomfort or improper fit....

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The Invisible Weight Many of us Carry: Uncovering the Roots of Anxiety and Depression

lifestyle medicine Apr 12, 2024

Do you find yourself in a constant battle with overwhelming anxiety, debilitating fatigue, and a pervasive sense of dread - even when there's no obvious external cause? You're not alone.

Too often, mental health challenges like these are chalked up to simple "stress" or "chemical imbalances" that can be resolved with medication and generic advice. But what if we're missing the bigger picture?

The truth is, the roots of many mental health struggles can be found not just in the mind, but in underlying physiological imbalances that conventional medicine often overlooks. Imbalances in your sleep patterns, your breathing, and the delicate functioning of your autonomic nervous system may be the true culprits fueling your anxiety, depression, and other troubling symptoms.

It's a concept that may seem counterintuitive at first. After all, how can a physical issue be the driving force behind such deeply psychological challenges? But when you consider the profound mind-body connection, it...

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When Life Feels like Survival Rather than Living: The Highs and Lows of Dysautonomia

lifestyle medicine Apr 11, 2024

As someone living with dysautonomia, I know all too well the challenges of navigating the constant ups and downs. When I reflect on the season when my health was at its absolute worst, I remember that some days, even the most basic tasks like showering would leave me feeling utterly drained. The anticipation of social events or outings, which should bring excitement, would instead fill me with dread and anxiety. Especially before knowing what was going on with my body, I felt as if I was trapped in a body that just didn't seem to get the memo. My mind was so ready to tackle the day's responsibilities - the dishes, the family obligations, the plans with friends, an 8 hour work day that felt more like bootcamp than normality. My autonomic nervous system had other plan that my mind was not ready nor willing to accept. Stuck inside the survival mode that is sympathetic dominance, triggering a cascade of symptoms that left me feeling powerless.. and less than thriving in...

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Unlocking the Secrets of Emotional Eating: Insights from Our Metabolic Group Visit

At our recent metabolic group visit, Dr. Cheng Ruan shared a fascinating framework for understanding the psychological and emotional drivers behind weight struggles, eating habits, and behavioral changes. Through his expertise in integrative medicine, Dr. Ruan introduced us to the concept of the four key "archetypes" - Warrior, Sovereign, Magician, and Lover.

Understanding how each archetype is linked to unique patterns of emotional eating was eye-opening. And most importantly, Dr. Ruan explained how by tackling these deep-rooted thought processes, we can truly get to the heart of unhealthy behaviors and forge a path towards sustainable weight management and metabolic health.

Let's dive into each of the four archetypes in more detail:

The Warrior Individuals with a Warrior archetype are often driven, ambitious, and hyper-focused on achievement. However, this single-minded pursuit of goals can lead to burnout, stress, and emotional eating as a coping mechanism. Warriors may use food...

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Manage Ehlers-Danlos Syndrome/Hypermobility with Tai Chi

lifestyle medicine Apr 10, 2024

For those living with Ehlers-Danlos Syndrome (EDS), finding ways to stay active and care for the body can be a real challenge. Many individuals with EDS are drawn to high-impact martial arts in their youth, such as Tae Kwon Do, heavy weight training, HIIT, etc. However, as hypermobility issues and joint problems become more apparent, they often have to step away from these demanding sports in order to protect their bodies.

Despite this difficult choice, those with EDS are determined not to give up the physical, mental, and cultural benefits they gained from martial arts training. This is where the ancient Chinese practice of Tai Chi has proven to be a game-changer.

Tai Chi is often described as "moving meditation" - a gentle, flowing form of exercise that combines slow, deliberate movements with deep breathing and mindfulness. Unlike the high-impact routines of before, Tai Chi is extremely low-impact and focused on control, stability, and alignment. As research has shown, it offers...

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Banish Snoring and Sleep Apnea with These Mouth and Throat Exercises

lifestyle medicine Apr 09, 2024

Are you one of the millions of people who struggles with snoring or obstructive sleep apnea (OSA)? These common sleep issues don't just disrupt your partner's rest - they can have serious impacts on your own health and wellbeing.

But there's good news - research has shown that easy, at-home mouth and throat exercises can help tone the muscles in your airway, reducing snoring and improving sleep apnea. As a board-certified sleep medicine specialist, I've seen firsthand how these simple exercises can make a big difference.

In this blog post, I'll share the top exercises you can do to strengthen your tongue, face, and throat muscles - and get better sleep as a result.

Why Do We Snore and Have Obstructive Sleep Apnea? Snoring happens when the tissue in the back of the throat becomes relaxed and floppy during sleep. As air is forced through, it causes this tissue to vibrate, creating that familiar snoring sound.

Obstructive sleep apnea takes this one step further. In OSA, the airway...

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