Burns Integrative Wellness Center

Healthy Living

How to Keep Skin Young and Healthy

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HealthySkinSecretsfor EveryoneWhile we might remember to exercise daily and eat our vegetables, many of us are neglecting to care for our skin. Exposure to too much sun, unhealthy habits, and stress, can actually cause our skin to look older than it really is – and no one wants that! Healthy skin is, of course, associated with younger looking skin, but more than that, taking care of our entire body is always the best method for overall health.

Eat vitamin-C rich foods

These foods are rich in antioxidants, which help rid the skin of the free radicals that cause damage. Free radicals can be troublemakers in the body and antioxidants are the good guys that keep them under control.

Eating foods high in vitamin-C and other antioxidant rich foods including cranberries, blueberries, blackberries, artichokes, green leafy vegetables, and sweet potatoes, just to name a few, not only keeps your meals interesting and delicious, but can increase the health of your skin too! When grocery shopping and meal planning, incorporate richly colored vegetables for maximum health benefits.

Eat foods with omega-3 fatty acids

Despite years of low fat suggestions, our bodies actually need healthy fats like omega-3 fatty acids – especially for healthy skin because these fats help promote elasticity in our skin. Where can you find these good fats? Eggs and salmon are both high in omega-3 fatty acids, as are edamame, flaxseed oil, beef, and nuts.

Although beef and nuts can be excellent sources of Omega 3 fatty acids, they can also be problematic. Conventional beef is also high in omega-6 fatty acids, which actually promote inflammation, so choose grass-fed beef when possible. Nuts, extremely healthy on their own, are often roasted in vegetable oils that are high in omega-6 fatty acids. Look for dry roasted or raw nuts instead.

Drink water

Water is vital to our very existence so it just makes sense to reach for water over any other beverage. I recently completed a 30 day challenge of drinking one gallon of water every day. In almost no time, I was feeling better, had more energy, and was sleeping better at night. Aside from the overall health benefits of drinking enough water every day, staying hydrated will keep your skin from drying out, which means healthier and younger looking skin.

As we go into the summer months here in Phoenix, AZ, and all over the southwest, please remember to drink enough water! Dehydration is extremely dangerous and something we need to be aware of here in the desert. Click here to read about signs of dehydration.

Keep your skin clean & moisturized

Our skin is out in the world every day being exposed to dirt, pollution, bacteria, and make-up. Washing your face every day helps protect it from clogged pores and breakouts – both of which are hard on the skin. Be sure to use a gentle face wash that matches your skin’s needs. After washing, apply a moisturizer to keep your skin well-hydrated. Many daily moisturizers now include some form of sunblock also. If you prefer a more natural approach to moisturizing, Live Simply has a very nice homemade moisturizer recipe.

Wear UV makeup

In sunny states like Arizona, your face is constantly exposed to the sun. Even on cool days, it is important to wear SPF to protect against UV rays. You might not need to worry about visible sun burns, but our skin is extremely sensitive to UV rays. The best way to keep your skin healthy, even in a desert area like Phoenix, is to consistently wear UV protection. Many forms of make-up now include UV protection, but dedicated sun screen will also work just as well. Just be sure to wash it off at the end of the day so you aren’t clogging your pores.

Keep down the stress

Stress, especially prolonged stress and anxiety, can cause collagen to be break down. Both acne and facial redness can be signs your collagen breaking down. You can’t have healthy skin if you are overwhelmed with stress! A few ways to reduce stress include regular exercise, meditation, yoga, good nutrition, and taking time for yourself.

As a naturopathic clinic, we can also help you with natural remedies to keep your stress levels under control. If you need recommendations for natural stress remedies in Phoenix, please make an appointment to see me and we’ll work together to select the ones that are right for you and your lifestyle.

Follow these six tips to get healthier, younger looking skin. If you have any questions about changing your diet or concerns about your skin, please contact me at my office – The Bienetre Center. I can assist you in understanding food allergies, changing your diet, decreasing your stress – all of which will help you not only look great, but feel great as well!

Injections vs. Pills

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There are a few different ways to take medication, but the most popular are injections and pills. The decision depends on the consumer, as well as what is being administered.

Here are the biggest differences between injections and pills:

Pills tend to be the most convenient route. They come as tablets, chewables, capsules, gel capsules, and more. Typically, but not always, pills are cheaper and safer to use, but there are some things you may want to know. The pill absorption process can start in the mouth and stomach, but most of the time it begins in the small intestine. It is here that the drug is met with the intestinal wall, travels to the liver, and finally reaches its destination. While traveling through the liver, the drug is metabolized which can give the target site a lower dose than what was actually taken. Some pills need to be taken with food depending on how fast the drug is absorbed. Pills definitely have their place and if you are concerned with the absorption rate of a particular pill, discuss these concerns with your doctor. It’s always beneficial to be an educated consumer.

Subcutaneous, intramuscular, and intravenous are a few types of injections available to patients today. Subcutaneous is where a needle is put just beneath the skin and into the fatty tissue. The injected drug the travels through the blood stream. This route is more common for those consuming proteins through injections.

Intramuscular is used when there is a large volume that needs to be administered. How quickly the drug is metabolized depends on the blood supply that is in the muscle. If there is a little amount of blood, it will take a longer time for the effects of the drugs to take effect.

Intravenous is when the needle is inserted into the vein. This is a great way to get a precise dose.

If you are contemplating on whether you would like to take pills or injections to maximize your health care goals, talk to Dr. Burns to decide what is best for you and your needs. Dr. Burns can assist you with any medical questions that you may have, and would love to help you start on the track to restoring your body to its fullest potential.

Foods that Promote Healthy Skin

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Free radicals damage skin cells. Antioxidants and phytochemicals help protects our skin cells so there is less damage. For this reason, it is important to eat foods and fruits that have high antioxidant levels in order to keep your skin looking healthy.

Along side with antioxidants, fatty acids are equally important, because they are what help build the skin cells membrane. Fatty acids also work as a filter for any waste products (like chemicals). What you put on your plate is equally, if not more, important than what you put on your skin.

Foods high in fatty acids:

  • Salmon
  • Nuts
  • Flaxseeds
  • Beef
  • Soybeans
  • Tofu
  • Brussel sprouts
  • Cauliflower

Foods high in antioxidants:

  • Grapes
  • Blueberries
  • Red Berries (strawberries, raspberries, etc.)
  • Kale
  • Collard green
  • Acai

Your diet is essential to maintaining your health. From weight, skin, and sodium levels, what you eat is critical. If you feel as if you need a better guidance on what steps to take to maintaining a healthy body, call Dr. Burns at The Bienetre Center. Dr. Burns can help you determine steps to take to enable your body to look and feel its best.

The Health Benefits of Potassium

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The mineral Potassium has some of the most accessible sources ranging from potatoes, avocadoes, spinach, and tomatoes. With it being found in many fruits and vegetables, it is no wonder that it is so good for your body.

These are a few of the many health benefits of potassium:

Lower blood pressure. Studies recently have declared that those who took potassium supplements lowered their blood pressure by eight points. With the right diet and amount of potassium recommended by your doctor, you can cut your blood pressure level by ten points.

Increase bone health. Researches show promising studies that an increase in potassium can increase bone-mineral density and can prevent osteoporosis.

Heart health. A potassium rich diet, according to research, can decrease the chances of having a stroke by 21 percent. Some scientists believe that this is true due to the fact that it helps lower blood pressure. If it not only helps blood pressure and the chances of stroking are slimmer, it must prevent other heart diseases as well.

Digestion. Potassium assists breaking down and burning carbohydrates. Because of its aide in the digestion process, it helps prevent ulcerative colitis and Crohn’s disease.

If you suffer from low blood pressure, or have any conditions mentioned above, please contact Dr. Burns at the BienEtre Center. Dr. Burns specializes in homeopathic, natural health treatments, and can help restore your body to its full potential.

What Your Diet Says About You

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There is a lot that can be said about a person’s personality or who they are by their zodiac sign and astrology sign. The common belief is that those two are it! What some people do not recognize is that your diet is a way to tell more about your personality. Here is some food superstition and what your diet says about you:

Spicy foods: These are the adrenaline seekers and the risk takers. It is claimed that lovers of spicy food are adrenaline deficient, so they eat spicy foods with sends off pain signal, which then enhances the adrenaline level.

Sweets: If you love your sweets, you are said to be more giving and charitable than those who do not prefer sweets. You have a cooperative personality, and like everyone to get along.

Starches and Protein: If you are a sociable person, you must love eating steak and potatoes! These people have more outgoing personalities than others.

Salty: If you like to go with the flow and avoid drama, then you must be a salty food lover. You are easy going and let people know your opinion after a rough outcome that happened when you went on the down low to avoid drama.

Chocolate Lovers: There are different types of chocolate personalities.

Milk: You are intelligent, mellow, and go with the flow. You crave to be the center of attention. Relationship wise, you are the romantic one and you do well in a long-term relationship.

Dark: You are sophisticated, headstrong, and a little bit dramatic. You love talking with people, which is probably why you will have a strong relationship. You are decisive and energetic, which creates a fun personality.

White: You are the creative one. You may come off introverted because you tend to always be daydreaming.

While knowing what your diet says about you, your diet can be harmful to your body. If you find that you are consistently eating only starches and protein, there may be some vitamins and minerals that you are lacking from. Call Dr. Burns at The Bien-Etre Center to schedule a diet consult to make sure that you are getting the right amount of vitamins, minerals, protein, and fiber for your body. Food nourishes your body in a natural way, and it is important that your dietary needs are met. Together, you and Dr. Burns can help you get on the right path for a diet that will meet all your nutritional needs.

Is There Such a Thing as Fall Allergies?

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The weather is starting to get cooler, and the leaves are starting to change color and flutter its way down from the tree. This fall weather excites some people, and for others it brings dread because of what the season brings for them – fall allergies. Yes, this is a real thing!

Some symptoms include:

  • Runny nose
  • Watery eyes
  • Sneezing
  • Coughing
  • Itchy eyes and nose

If you are experiencing any of these symptoms, here are some plants and other things that can trigger these allergies.

Ragweed: This plant blooms in August, but its pollen can last until September/October. Its pollen can be blown by the wind and carried for hundreds of miles. Although you may not have some growing nearby, the wind will most likely be carrying around some of its pollen.

Mold: When you think of mold, the normal assumption is that it would be located in the damp spots of your house. While this is true, mold spores thrive on anything damp. This could mean that it is growing on the pile of leaves outside in your yard that you just raked up.

Dust mites: This is one thing that is commonly forgotten that can instigate your fall allergies. As soon as you turn on your heater after a long summer, these dust mites will leave you sneezing and carrying around tissues for your runny nose.

During ragweed season, keep your car windows shut, air conditioning on, and house windows closed. When it comes time to turn on your heater, change the filter and clean the vents that way dust mites don’t blow directly on you. These tips can help prevent the terrible fall allergies.

If you find that you may be suffering from any of the symptoms of fall allergies, schedule a consult with Dr. Burns at The Bien-Etre Center. Dr. Burns works with patients to help restore their body in a natural way and can answer your questions about allergies and how to improve your health in the most natural way.

The Facts About Iron

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How much do you know about iron and its function in the body? Increase your knowledge of the facts here:

  1. Iron gives oxygen to all of our organs by helping produce red blood cells.
  2. Iron’s primary role is to carry oxygen from the lungs to the rest of the body.
  3. Iron helps form hemoglobin, which gives the dark shade of red to our blood. Iron is also necessary for the formation of many enzymes in the body.
  4. When red blood cells die, the iron in them is returned to the bone marrow to be used again in new cells.
  5. Iron helps supply oxygen when there is a contraction of muscles. Without iron, muscles lose their tone and elasticity.
  6. Iron helps regulate body temperature.
  7. Too much iron in the body can generate free radicals that damage cells and encourage a build-up of bad LDL Cholesterol.
  8. Studies have shown that cancer growth is dependent on iron. Cancer cells need iron for DNA replication. The cancer’s need for iron is so important to the cell that it will steal iron from normal cells.
  9. When iron levels in the body are low, anemia develops. Symptoms of anemia include fatigue, shortness of breath, pale skin, and lightheadedness.
  10. The recommended dietary allowance for iron in healthy adults is 10mg per day for men and 15mg per day for premenopausal women.

If you have a question or concern about your diet and how it may be affecting your health and lifestyle, schedule a consult with Dr. Burns at The Bien-Etre Center. Dr. Burns works with patients to help restore and regulate their body in a natural way and can answer your questions about iron and the effects it may be having on your body.

What Are You Doing to Fight the Flu?

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Here we are facing another flu season again. Although no one knows exactly why, historically, flu season across the United States begins with the onset of colder weather. If this year is like most years, 5 to 20% of Americans will get the flu starting in the fall and through the end of spring. Some people will experience more intense symptoms than others, some will end up in the hospital with the flu, and some may even die from flu-related issues.

So what are you doing this year to make sure you protect yourself from the flu? At the Bien-Etre Center, we know that many people over the years have come to rely on an annual flu shot as their go-to vaccination for the flu. We’re here to tell you there is a better solution.

More and more people are becoming aware of the advantages of using natural, homeopathic flu vaccinations like the one we’re currently offering at the Bien-Etre Center. Using minute amounts of substances that are similar to the symptoms of the disease, homeopathic medicine fights the sickness deep at the cellular level. It stimulates a more holistic immune response without causing risk to the kidney and liver and without generating an autoimmune response like allergies.

Homeopathic flu vaccinations are usually given orally and are easier on the body than an injection. It’s less painful for adults and less scary for kids!

The best part is, we’re currently offering a special on our Homeopathic Flu Vaccinations for just $30! Give us a call or come visit us today and let’s make sure you’re ready for flu season!

Food Label Reading 101

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PrintThere is one thing that we cannot live without and that is food. Food is supposed to nourish and replenish our bodies with the nutrients that we need. With all the products that we see on the shelves at the store, how do we know what is good or not? Well, let’s have a basic class on reading your food labels.

Servings
One of the most misleading statements on a food label is the serving amount. It gives the amount of calories, and it will state: “2 oz serving.” So when you grab your favorite snack and look at it, you think that you are only getting 100 calories for the whole pack, which is wrong. The bag actually weighs 8 ounces, which means that you are actually going to be eating 400 calories. Make sure that you are reading the serving size is and how many calories are in it. Remember, calories are the amount of energy supplied by food. Not all calories are bad.

Percent Daily Value
Further down the label, you will notice that there is a vitamin or mineral that has a percent amount next to it. It is important to understand that this percentage is based off a 2,000 calorie diet. Every body is different and may not consume 2,000 calories a day. The amount that we need of each vitamin/mineral will depend on our gender, height, weight, age, and activity. Talk to your doctor if you are uncertain about how many calories is right for you and your health goals.

Total Fat
Saturated Fat: Try to limit your intake of saturated fat to 10% of your total calorie intake. It has been found that a diet high in saturated fat can cause heart problems.

Trans Fat: Avoid these as much as possible as they will increase your “bad” cholesterol. Again, be careful reading the amount of servings that come in the product that you are buying. A product can actually claim itself “trans fat free” if there is less than 0.5 grams of trans fat per serving.

Cholesterol and Sodium
Limit your cholesterol intake to approximately 300mg a day, and sodium to 1500mg. Again, these are averages so consult your doctor to find out the amounts right for you.

Total Carbohydrate
The amounts of carbohydrates needed for your body will depend on your glucose tolerability. Even if you are buying a healthy item, make sure that the amount of carbs are not too high, for this will spike your glucose level.

Beneath the label “total carbohydrates” will be sugar and fiber. If those two numbers do not add up to the amount of total carbohydrates listed, it is because it has not labeled starch. Aim for at least 25-35g of fiber each day if you’re a healthy, average person.

Hopefully this helps gives a little insight into those food labels and what those numbers and percentages really mean. Again, if you have questions about your specific dietary needs, contact your doctor. Dr. Jennifer Burns at The Bien-Etre Center is more than happy to answer any questions you have about your health and diet including questions regarding any known or unknown food allergies.

The Health Benefits of Fiber

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Did you know that most people in the United States consume less than half of the recommended levels of fiber daily? Fiber (also referred to as dietary fiber) is essential to digestive function. Individuals with increased fiber intake compared to those with lower consumption levels can decrease their risk for developing numerous diseases. Not only can increased fiber levels aid in the prevention against certain diseases, but it can also be beneficial to those living with terminal illnesses.

Fiber can be found in a wide variety of foods. Fruits, vegetables, whole-grain foods, legumes, and nuts are just some sources of fiber. Some fiber dense foods include raspberries, apples, and cooked split peas. Fiber can be categorized into two different types: soluble and insoluble. Soluble fibers take a while to leave the stomach, which leaves you feeling full much longer. Insoluble fibers are non-digestible by bacteria, and are considered gut-healthy because they add bulk (leading to quicker satiation) to the diet. Fiber-rich foods are very filling, allowing people to moderate their portion sizes and have the satisfaction of feeling full. This leads to early signals of satiation, which leads to less caloric intake which then allows people to lose weight.

Diverticulosis refers to the medical condition in which small pouches develop in the wall of the colon due to the pressure of constipation. Constipation occurs from the lack of insoluble fiber in the diet. Fiber aids in digestion by absorbing water and moving food along the digestive tract, making bowel movements easier. Along the process, fiber helps regulate the number of bowel movements throughout the day. However, because of fibers ability to absorb water, it is important to increase fluid intake or increased fiber consumption could actually induce constipation. Another benefit of fiber that is it helps maintain blood-glucose levels and lower blood pressure. Two common health complications that fiber can provide preventive measures against are diverticulosis, cardiovascular disease, and heart disease. Not only can fiber be preventative, but it can be useful in controlling certain symptoms of disease. Dietary fiber can be effective in the prevention and/or management of obesity, constipation, irritable bowel syndrome (IBS), Crohn’s disease, hemorrhoids, stroke and so much more.

If you find that you may be suffering from lack of fiber, obesity, high blood pressure, or IBS, schedule a consult with Dr. Burns at The Bien-Etre Center. Dr. Burns works with patients to help restore and regulate their body in a natural way and can answer your questions about fiber and replacing what your body is naturally missing.