2010 - SEASONAL CHANGES

   Now that we’ve had a few weeks of fall-like days I guess I can safely send a brief newsletter offering some ideas about how to manage the change of seasons to optimize your health. (Although by the time you read this, it might be one hundred degrees if you live in Ojai!) All aspects of our lives are rhythmic and cyclical. It’s no different for the environment with which we are intertwined. Daylight grows shorter, the temperature drops, humidity and barometric pressures change, foliage dies off and we naturally start to turn more inward. We exercise less, we’re exposed to more illness, our vitamin D levels drop from less exposure to sunshine, we turn on the heaters which affects air quality and what many people may not realize is that our neurotransmitters and hormones also change. One can become more prone to feeling the blues and one’s interest in sex and social interaction might decline. Simply being aware of these things can provide one with simple tools to both take advantage of these changes and protect oneself from getting sick.
   I’ve written to you before about the importance of vitamin D. Other than less sunshine, many other factors can contribute to the near epidemic number of people having low vitamin D levels. Amongst them are decreased exposure to the sun from overuse of sunscreen, decreased capacity of our skin to convert vitamin D into a more useful form as we age and obesity. I’ve been running a weight loss program in my office for the last three years and have been very surprised by just how low vitamin D levels can become if one is overweight. A recent study has confirmed my own “in office” observations. Vitamin D is used by most cells in one’s body and is ultimately converted by the kidney into a hormonal form. Vitamin D is commonly thought of in relationship to bone health in which it plays a significant role on calcium absorption and helping bones rebuild themselves. It has more recently been shown to have a protective anti-cancer effect for the breast, ovary and prostate. These are local protective effects as well as ones associated with our immune system in general. It is a very powerful immune booster. It is highly effective in preventing respiratory viral illnesses and some physicians feel it is like a cure for the flu. It is easy to increase one’s vitamin D by simply taking it as a supplement. It is inexpensive, easy to obtain and the tablets or capsules are usually very small and easy to swallow. It can also be found in liquid forms. There is very little in foods, hence the need for supplementation. Most laboratories consider levels from 30-100 to be within a normal range but I have found that levels below 50 are suboptimal and that one’s level should range from 50-70. Optimizing your vitamin D level prior to the flu season can save you from many sick days and can have many other long-lasting beneficial effects on your body.
   Most winter illnesses affect our respiratory tract. This starts at the nose, includes the sinuses and throat and then goes down into our larynx, bronchi and lungs. Hence we are prone to getting colds, sore throats, sinusitis, laryngitis, bronchitis and pneumonia. What to do? Personal hygiene, environmental exposure, air quality and one’s level of hydration can all be contributing factors. I urge people to wash their hands more often and to gargle when you get home from work and at bedtime. Try a nasal wash. They are easy to get used to despite the initial hesitance to put a water solution up your nostrils. There are many different ways to do a nasal wash including using a neti pot, using the Grossan Nasal Irrigator, which can be found online or even trying the NeilMed Nasal Rinse which is sold in local pharmacies. If you decide to use a nasal rinse please make sure to either purchase a preformed balanced salt complex designed for this purpose or if you make your own use non-iodized sea salt (made by Hain) with a tiny pinch of sodium bicarbonate added to it. The salt must not have any iodine in it, or it can burn quite a bit. If your respiratory tract is one of your prone areas consider investing in a humidifier for your bedroom. This can help keep the membranes of your sinuses moist while you sleep so that it can do its job better to protect you. Slant/Fin is a company that makes a very good humidifier that you can find online. It has a UV light in it that keeps the water nearly sterile and hence safe to breathe. Supplements to consider for prevention or at the first sign of a cold or cough include vitamin C, and Vitamin A (which is very good for the mucus membranes). Many herbs boost immunity, including astragalus and various mushroom extracts such as reishi or maitake, a blend of Chinese herbs known as Yin Chao or elderberry which has a powerful anti-influenza affect. There are many others but I wanted at least to mention a few.
   As the temperature drops consider eating more warm foods and drinking hot beverages. In Ayurvedic medicine, warming the body is of paramount importance to maintaining an overall energy balance within the body’s many energy systems (in addition to being somewhat instinctual). If you have embarked on trying to eat predominantly raw foods please be extremely careful when it gets cold outside. Raw food is not an optimal part of a winter diet unless you have a very strong digestive system and really know what you are doing. It is an art and science that requires lots of practice and study to become proficient at. The body is already exerting much of its energy to staying warm despite the colder temperature so help it along. There is much more I can say about this but perhaps at another time as it goes into another topic entirely.
   Other suggestions for you to consider are to try to maintain some kind of exercise regimen. This may take a bit more effort than in the spring and summer when the outdoors beckons. Winter is a good season to spend a bit more time reflecting about your life and paying attention to some of your inner thoughts and feelings that might otherwise be ignored when so much of your attention is directed outwardly. It is an excellent time to write in a journal and think about your goals. However, please be mindful if you tend to over-isolate yourself as that can affect your moods and ultimately lower your immunity. Serotonin, the “feel good” neurotransmitter and your sex hormones tend to decline a bit during the winter. In other words, it is natural to become a bit more low-key during this time but be watchful if your moods get too blue as there are other precautions one can take based on individual needs.
   Finally, it’s time to catch up on sleep! Melatonin is the hormone that helps you fall asleep. It is made in the brain and its secretion is triggered by darkness. Try turning the lights off and going to bed earlier. Nature is speaking to your body, despite the opposing stress of modern life. Try your best to allow the earlier nightfall to lure you to bed sooner so that your body can restore itself in the way it was intended. It is during sleep that so much detoxification and regeneration occur. Enough sleep is vital for your immune system to function optimally. Your metabolism is supposed to slow down during the winter months so pay heed and you’ll be more than ready to enjoy the blossoming that comes with next spring.

Blessings and good Health,

Dr. Kafka

   On another note entirely, I am pleased to announce that I have a new office manager. Her name is Nichole Weis. She is a medical assistant who is just starting nursing school. She’s very bright and has great energy. I’m delighted to have her in the office and she is helping me computerize. I even text her. Talk about anti-aging medicine!

2009 - PANDEMIC + SUPPLEMENTATION

Hi Folks,
     It is too early to tell whether or not the so-called swine flu pandemic is a real threat or not. The media tends to exaggerate and fear is a theme that seems to get people’s attention. I’m enclosing an interesting parable that I find to be most useful in terms of not only maintaining a sane perspective, but also one that, in my opinion, holds within it a deeper truth.

A STORY THAT TEACHES NEW LESSON EVERY TIME YOU READ IT.

In India, the Spirit of the Plague passed an old man sitting under a tree.

Old Man: Where are you going?
Spirit: To Benares, to kill one hundred people.

Later, the old man heard that in Benares ten thousand had died.
Then the spirit of the Plague passed again on its return journey.

Old Man: You lied. You said you would kill one hundred.
Spirit: I killed one hundred. FEAR killed the rest

     I hope you can find a bit of wisdom in the story for yourself. Having considered the essence of the parable’s message it is equally important to address tangible and practical guidelines. First of all, if you are traveling, especially by plane, wear a mask. The air in planes is recycled and filled with many germs at current standards. Excellent masks can be purchased at any good hardware store. Ask for the ones the firemen use. They work well and are inexpensive. Make sure your daily intake of vitamin C (minimally 1-3000 mg) and Vitamin D (very individual) are optimized and add at least 10,000 units of vitamin A. If you are traveling, wash your hands several times a day, and always gargle before bedtime. I find a mixture of half Listerine and half warm water to be very effective in removing mucus with a potent antiseptic affect as well. Blow your nose a couple of times a day or use a neti pot for a deeper nasal rinse. There are many herbs one can use to boost ones immunity, but I will spare you those myriad options so as not to cause too much confusion. I do strongly suggest a thymic extract, called Proboost Thymic A. It is a potent immune enhancer and can be purchased over the internet. It is also available through my website (www.kennethkafka.com) on the Emerson Ecologics link. You’ll receive a 20% discount there if you decide to sign up, and delivery is within two days. The access code is 646719. For prevention, take one packet under the tongue per day. If you get sick, increase to four times per day.
     I’m not aware of the effectiveness of the current antiviral medications on the market for this particular strain of flu. Tamiflu and Relenza may be helpful should you get sick or as prophylaxis as well if you are traveling.
I hope you find this helpful.

Peace, health and blessings, Dr. Kafka

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2009 Pandemic + Supplementation