5 Natural Ways to Lift Your Libido

It's hard to admit to yourself. Even harder to talk about. But there it is: your sex drive has taken a dive and you don't know why. You're likely embarrassed, confused and upset. Try not to be. Over the course of a lifetime, it happens to lots of us for lots of reasons.

Studies show that as many as 43% of women and 31% of men experience a drop in libido at some time in their life. Without a doubt, this has an impact on your overall physical and emotional health, as well as your relationship with your partner. Ironically, those same three issues are often the underlying factors in a low sex drive, which can be attributed to lifestyle and relationship problems, age-related hormonal changes, stress, physical disability, and certain medications. But there is help. Before venturing into unknown territory with a mass-marketed "quickie fix," consider a variety of holistic approaches to help lift your libido.

Take Specialized Herbs. Several herbs have been studied for their positive impact on low sex drive, insufficient hormone levels, and performance problems, such as erectile dysfunction or inability to achieve orgasm. Herbs to consider are Panax Ginseng, Yohimbe, Maca Root, and Dong Quai. Each one works differently and some can interact with other medicines. It's important to first consult Dr. Bossio before trying one of these herbal remedies.

Get to the Point with Acupuncture. Shown to be a beneficial complementary therapy for sexual dysfunction, acupuncture can help boost libido by stimulating physiological systems in the body that are involved in sexual response.

Talk about Sex. Sometimes what's not going on in the bedroom has a lot to do with how you and your partner communicate. From the honeymoon period, to being together for decades, sexual needs can and do change. Have honest, open conversations. Consider engaging the services of a sex therapist, who can guide you toward strategies that will lead to more fulfilling and intimate times together.

Enjoy Forbidden Fruits. While there are few specific studies on the aphrodisiac effects of fruits, for centuries different cultures have touted the stimulating benefits of foods such as avocados, figs, pomegranate, dark chocolate, watermelon, and strawberries. The most likely effect of having these foods in your diet is that they provide vitamins and minerals necessary for peak performance of the whole body. Why not experiment with pomegranate wine and dark chocolate nibs to get you in the mood?

Move that Body. Exercise improves circulation, creates sexy muscles, helps manage stress. and promotes both positive body image. When you feel good physically and emotionally, you're more likely to be in the mood for love. Also, working out with your partner can stimulate the sexual energy between you.

Healthy lifestyle practices provide the best foundation for enhancing sexual prowess. When the body is unhealthy, it may not respond optimally to the use of holistic approaches, which are intended to work synergistically with your natural ebb and flow.

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References

Can You Rev-up Your Metabolism

It's not unusual to blame your shrink-resistant waistline on a slow metabolism. But that's not usually the culprit keeping you from reaching your ideal weight.

What is Metabolism?
Metabolism is your body's method of converting calories, from the food you eat, into energy needed to power all the physiological processes that keep you alive and kicking 24/7. The minimum amount of energy your body needs to keep you going is called Base Metabolic Rate (BMR).

Caloriesin food - protein, fat and carbohydrates - fuel your BMR. Each of us requires a unique daily number of calories to maintain BMR so we can breathe, grow, think, sleep, digest food, and filter waste. Age and lifestyle are significant factors in calculating BMR. If you sit more than you move each day, your BMR is lower and your daily calorie needs are lower, too.
Losing or gaining weight is about energy balance (calories taken in - calories burned off). Take in more calories than your body needs for maintaining BMR (or take in more calories than you use for physical activity) and you will gain weight.

It's in My Genes!
Your genes (and hormones) play a role in metabolism because they can influence the potential you have to grow muscles (how dense and how big) and how your body stores fat. However, genetic and hormonal mechanisms in metabolism are extremely complex. There are no definitive theories. Yet, many people have lost and maintained a tremendous amount of weight despite their family history. Many health experts agree, "Your genes are not your fate."  Chances are your 'slow metabolism' has more to do with your diet and the type of exercise you are (or are not) doing on a regular basis.

If your exercise routine builds lean muscle, that helps rev-up your metabolism. Muscle tissue requires more energy to maintain than fat tissue. This is why people with leaner bodies (a higher muscle to fat ratio) have a higher BMR. (Those are the folks who eat carrot cake that doesn't 'go right to their hips.')

Build a 24-Hour Fat Burning Body
The first key to revving-up metabolism is eating a whole foods diet: lean protein, high quality grains, plant-based fats and oils, fresh fruits and veggies, and drinking lots of water.
To really turn-up the heat on your metabolism, and your waistline, you'll want to try the muscle-building, never boring workouts listed below. These workouts help your body generate a 'post-exercise burn' that can rev up your metabolism for 2 - 24 hours after you finish a workout. Factors that determine the afterburn effect include your current fitness level and body composition, the intensity and duration of exercise, and type of exercise performed.
Just remember: Our bodies are designed to adapt; beginners to elite athletes both have to change-up their routine every few weeks to continue to see progress.

Circuit Training: Exercises all the major muscle groups in one workout (30-45 minutes) and may include body-weight movements, machines, dumbbells, and exercise bands. Exercises are performed for 8-12 reps, 1-3 sets of each.

High-Intensity Interval Training (HIIT). These workouts alternate bouts of maximal physical effort with a rest (or lower intensity) period for set times (e.g., 40 seconds max, 15 seconds lower effort). HIIT principles can be integrated into a variety of exercise routines including walk/run, swim, weight training, and group classes. Research shows an increase in calorie burn for up to 24-hours post exercise.

Metabolic Conditioning routines are highly intense and designed to engage different physiological "energy" pathways in the body. These workouts typically use a "suspension exercise system" (e.g., TRX) but can be integrated into other fitness activities. It's best to have a metabolic exercise routine designed and supervised by an experienced exercise specialist who can appropriately alter the intensity, reps, sets and rest intervals.

CrossFit often done as a group activity, this involves a variety of functional movements that engage the whole body at a relatively high intensity. The routines involve running, rowing, squatting and other exercises that support the way your body moves on a daily basis. The aim is to generate maximal power in as little time as possible to get stronger and fitter.

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Calculate your BMR here.
References

The Healthies Kids on the Block

Raising healthy kids sounds pretty simple: Provide good nutrition and 60 minutes of daily physical activity. Do that, and you'll reduce your child's risk for obesity, diabetes, and other chronic disease. But you're up against a host of unhealthy temptations including advertising, peer pressure, and an abundance of junk food in shiny packaging.

The first and most important step you have to take for your child's health is modeling healthy habits in front of them. Make a healthy lifestyle a family affair. Keep things simple. And don't give up when kids get picky. The tips and resources provided below will keep you on track.

Keep Kids in Motion. Once kids return to school, they are sedentary for the better part of the day. Outside of school, make sure your kids have opportunities to stretch, strengthen, and build endurance for 60 minutes daily. Make time for creative play at the park where children can engage all the major muscle groups. Provide opportunities for trying new sports or creative movement classes. Get the whole family involved with obstacle courses, biking, or hiking. When the weather outside is frightful, visit an indoor pool, playscape, climbing gym, or bounce-house facility.

Limit Screen Time. With more schools incorporating digital devices into curricula, it's important to monitor your child's free time on the screen. For younger children, set a daily limit of 30 minutes, and for older children, set a limit of 60 minutes for all media--TV, movies, and games.  Consider having a "digital-free zone" in your home: one room designated just for reading, games, and music sans the headphones. Also, make one day a week (e.g., Sunday) a "device-free day" for all family members. Play games or get physically active, together.

A Balanced Diet, Not a Food Fight. No matter their age, kids can be picky eaters. Offer your child choices at meals that are acceptable to you, health promoting, and palatable. Model the healthy eating habits you want your child to have whether they are at home or out with friends.  When it comes to getting kids to try new foods, get creative: Blend veggies into homemade smoothies. Serve raw veggies with hummus. Make zucchini-based brownies. Add fresh berries and dark chocolate nibs to a small serving of frozen yogurt. For the youngest kids, try renaming foods--steamed broccoli with cheese becomes "Hot-lava-covered trees." Kids' palates change as they age; what they like/don't like at age 3 is likely to be different at 13 and even 23!  Introduce and reintroduce healthy selections at all meal and snack times. And don't fight about food...that only creates a lousy mood for everyone at mealtimes. Sometimes, it really is okay to skip the asparagus and still have dessert.

Tame the Sweet Tooth. Sugar intake for children is recommended to 3-4 teaspoons a day. Cutting back on soda, candy, and cookies is only the first step. Read labels to identify added sugar that can be hidden in foods including bread, condiments such as ketchup, and canned and frozen foods. Make your own frozen treats from fresh fruit, and cut down on packaged foods.

Sleep Well. During sleep, children's bodies generate hormones important to healthy growth and development. A good night of rest allows children to wake energized for the following day. Research has shown that sleep plays a role in maintaining a healthy weight and promoting a positive mood. Try to keep kids to a daily sleep-wake routine, especially during the school week.

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References

The Butterfly Inside You: The Tiny, Mightly, Thyroid Gland

A busy butterfly lives just below your Adam's apple that is responsible for the regulation of your inner state of balance, or homeostasis. Like a butterfly, the thyroid quietly goes about its business without getting much attention until your doctor checks it with her hands during a routine exam. Unless something unusual is found at that time (e.g., swelling) or symptoms manifest that indicate a problem, there won't be much further ado about your thyroid.

Let's take a moment to find out what the thyroid does, how to know if there's a problem, and how to keep your thyroid healthy.  The thyroid is part of the endocrine system, which includes the pituitary gland, hypothalamus, thymus, pineal gland, testes, ovaries, adrenal glands, parathyroid, and pancreas. It makes hormones (e.g., T3, T4) that travel through your bloodstream and regulate your metabolism, brain and heart function, and reproductive and menstrual cycles.

When the thyroid is not functioning properly, a chain reaction of hormonal events takes place that involves many other glands/hormones of the endocrine system and the bodily systems they regulate. The end result is one of two primary types of health conditions: hyperthyroidism or hypothyroidism

Hyperthyroidism results when the thyroid is overactive. Think of hyperthyroidism like a butterfly that can't stop fluttering its wings. Everything is on overdrive, including metabolism, frequency of bowels, emotions (anxiousness), increased sweating, and--for lady butterflies only--very light menstruation or cessation of the menstrual cycle. This butterfly often feels hot and can't maintain a healthy weight. There are also bouts of exhaustion from trying to maintain this intense state of arousal.

Hypothyroidism results when the thyroid is underactive. This butterfly just can't get its wings to go. It's gained weight, feels sluggish, and has brittle hair and nails. It feels cold and tired, is kind of depressed, and suffers from constipation. The lady butterflies usually have irregular, heavy menstruation.

5 Ways to Keep Your Thyroid Healthy

1. Eat from the sea. The sea provides many natural sources of iodine, a building block of the thyroid hormone. Salt has a high concentration of iodine, but it can raise blood pressure. Instead, opt for saltwater fish, or try seaweed in a salad. Cod and halibut are high in selenium, which protects the thyroid gland during periods of stress and helps regulate hormone synthesis. Fish oil provides essential fatty acids that reduce inflammation, which plays a role in causing autoimmune diseases.
2. Eat from the earth. Eat foods high in B vitamins, which are precursors to thyroid hormones and influence cell energy. Balance your diet with poultry, nuts and seeds, legumes, and whole grains. Red meat provides iron, zinc, magnesium, and other minerals essential for thyroid hormone function, and the health of other bodily systems affected by thyroid disorders (skin, hair, metabolism).
3. Relax. A daily relaxation practice, such as just 10 minutes a day of silence and deep breathing, can make a difference in the state of mind and body.
4. Move it! Exercise at least 30 minutes a day. Yoga is particularly good for thyroid health, including poses such as butterfly, fish pose, shoulder stand, and child's pose.
5. Get supplemental insurance. Our diets aren't perfect, so supplementing with a vitamin/mineral or botanical (herb) regimen can provide extra insurance against exposure to stress, toxins, and perhaps your own family history. Be sure to consult with Dr. Bossio about the best nutraceutical products for you.

Resources

• American Association of Naturopathic Physicians. "Natural Therapies for Hypothyroidism.." October 11, 2013.
• American Thyroid Association. "ATA Patient Education Web Brochures."  Accessed May 2015.
• Hormone Health Network. "Your Thyroid: What You Need to Know.." Accessed May 2015.
• Women to Women."Alternative Hypothyroidism Treatment.." Accessed May 2015.

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Keeping Up with Adrenal Health

The stress of modern everyday life is enough to wear even the healthiest of people down over time. Daily stressors such as a busy lifestyle, as well as more intense stress, such as a fight with a loved one, trouble at work, or a physical injury can take a toll on the adrenal glands. Frequent and intense stress can overstimulate the adrenal glands, and in time, cause them to become ineffective at regulating the body's hormone levels. This is known as "adrenal dysfunction" and "adrenal fatigue." Like with many kinds of fatigue, there may be a variety of symptoms, including constant weariness, inability to cope with stress, recurrent infections, irritability, cravings for sweet foods, and more. Adrenal fatigue is complex and symptoms should be discussed with Dr. Bossio. The treatment for adrenal fatigue requires a comprehensive, full-body diagnostic approach.

Here are 5 ways that you can help support your adrenal glands:

1. Load-up on nutrients, especially Vitamin C. A healthy, balanced diet of whole foods is an important part of maintaining adrenal health, and will have the greatest impact on adrenal health long-term. Stick to a diet that is rich in whole fruits, vegetables, whole grains and legumes. The adrenal glands rely on B and C vitamins, zinc, magnesium, and quality proteins for optimal health and function.

2. Work it out! Like a healthy diet, daily aerobic exercise is essential to maintaining adrenal health and reversing adrenal fatigue. Adding a strength training regimen, on a bi-daily basis, will help your body to more appropriately respond to stressors throughout the day. Exercise also helps build up your body's defense to stressors, making them easier to deal with internally. Depending on your level of adrenal health, it is really important to plan this with your Dr. Bossio. You may need to slowly ease into an exercise program!

3. Keep stress at bay. Stress management is vital when it comes to restoring adrenal health. Try integrating some simple stress reduction techniques into your daily activities, such as deep breathing or meditation. Find a technique that calms you and easily works into your daily schedule.

4. Relax. You deserve it and your body craves it. Take 15 to 30 minutes each day to relax. Try deeper bouts of meditation, or if you sit for extended periods of time during the day, fill this time with soothing music and simple stretches that will loosen your body and realign your back.

5. Make beauty sleep a priority. Sleep is vital for health. Your adrenal glands are constantly working throughout the day, and need time to recharge in order to avoid exhaustion. You can help regulate your body's internal clock by sticking to a regular bedtime. Choose a bedtime that allows your body enough time to fully recharge, leaving you refreshed - not groggy - when you wake.

Resources

Adrenal Fatigue Explained. The American Association of Naturopathic Physicians.

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

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Walking for Health

Walking is one of the things that distinguishes man from all other animals, and some 2,400 years ago, Hippocrates even referred to walking as man's best medicine. Modern research has shown that walking, which is considered moderate exercise, is highly beneficial for overall health and carries less risk of injury than intense aerobic exercises such as running. In fact, research shows that walking may reduce the risk of cardiovascular events by some 31% in both men and women. Such protection has been shown at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour. Of course, walking longer distances, walking at a faster pace, or both will enhance cardiac protection. Studies have also shown that walking can lower the risk of cardiac diseases, heart attack, stroke and even death, in both men and women. Better still, for people already suffering from heart disease, research has shown that walking for 30 minutes, three times a week, can help reduce the risk of death from heart disease by 26%. And walking is multi-purpose! It helps improve cholesterol, blood pressure, vascular stiffness and inflammation, and mental stress, in addition to helping protect against dementia, depression, diabetes, obesity, colon cancer and even erectile dysfunction.
 
Walking is one exercise that is easier to integrate into your daily lifestyle than you may think. Depending on your living situation, you can walk to work and to the store, or any other nearby destination.  For many of us, however, driving is an unavoidable part of everyday life.  If you must drive, park farther away than you normally would and walk to your destination. You can also break up your day and benefit your health with a short walk at lunchtime.
 
When you first start walking for health, you may want to keep track of your distance. Pedometers are an easy step-tracking product that range in price based on the bells and whistles they include. In general, begin with routes that are well within your distance range and begin at a modest pace for you. As your fitness level increases, you'll be able to extend your distances and increase your speed, and even add in challenges such as hilled terrain and timed interval training. To stay motivated, walk with a friend, listen to music, podcasts or even books on tape - anything to help you feel like you're using your time wisely, and not sacrificing one activity for another. As a rough guide, the current standards suggest able-bodied adults complete moderate exercise for at least 30 minutes, five days per week, compared to intense exercise for 20 minutes, three days per week. As with any new exercise plan, you should consult Dr. Bossio before beginning.

Resources

Walking: Your steps to health. Harvard Health Publications. Harvard Medical School.

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