№2

A Publication of American Medical Centers Group 1

R. Alex Sokol President & CEO AMC Group

COVID-19 radically changed our lives while reminding us of what we hold dear and what remains lasting. The pandemic has taught us patience, compassion, and how to truly care for ourselves and our communities. It has forced us to think, and value differently, perhaps more deeply and with greater appreciation.

Now well into 2021, we are taking a new start and motivation for a better personal well-being. “Your Health” highlights this reset with new research and articles on prevention, nutrition, integrative and functional care approaches, and long-term sustainable primary health.

In this issue, we are excited to introduce AMC Moscow and the opening of AMC Assist Milan. AMC continues to focus on clinical advancements: top physician recruitment, continuing medical and patient education, online and off-line service expansion, and guaranteed AMC best service and patient experience, confirming our commitment to the gold standard in regional healthcare.

While COVID-19 may be a part of our lives for a long-time to come, we can focus now on real change in our own health. Wherever you are, we hope you will see AMC as a loyal partner in that endeavor.

As always, thank you for your trust and confidence.

24/7 dedicated and on-demand online physician consultations, appointment booking, and personal health planners with full Yours in Health, wearable integration. R. Alex Sokol President

www.amcenters.com 2 AMC News 2021 3

AMC INTRODUCES NEW APP

AMC is proud to launch AMC Online – our dedicated new Mobile App, available at the App Store or Google Play. AMC’s App provides patient ID and health record information, 24/7 on-demand physician consultations and plans, appointment booking and reminders, personal health planning, and wearable device integration. Download today on any IOS or Android POST device. COVID-19 WELCOME AMC DIGHOMI CARE This winter, AMC announced the opening of its second Tbilisi facility. Conveniently located in the Dighomi area, AMC Dighomi is within a 5 minute drive to the US GET WELLNESS SUPPORT, TODAY Embassy, the Diplomatic Village, and QSI Tbilisi. We recognize that many patients are anxious that AMC Dighomi expands our 24-hour home and office COVID has caused continuing problems. COVID-19 visit reach, emergency and hospital coordination, and is a multi-system disease and can cause long-term diagnostic capabilities. And, as with all AMC clinics, health complications. no membership or access fees are required. Welcome Tbilisi Two – AMC Dighomi! AMC HAS DESIGNED A GROUP OF TESTS TO EXAMINE BODILY SYSTEMS AMC MOSCOW REDUX The AMC’s Post COVID-19 Care Plan will start with AMC is overjoyed to be returning services to Moscow, a Physicians consultation which will assess potential Russia, at first with AMC’s 24-hour house call and problems and discuss any psychological difficulties Online service and later this summer, a gorgeous caused either by the virus or by the lockdown. concierge driven health and lifestyle care facility within Moscow’s Garden Ring. AMC Moscow promises to be the most personalized primary and integrative WHAT’S INCLUDED? care community hub in Moscow and we look forward to welcoming you! • ECG • D-Dimer • Coagulation Profile • Liver Panel BUONGIORNO! • Renal Panel AMC OPENS MILAN ASSIST OFFICE • Fasting Blood Glucose • CBC & CRP This summer, AMC dives into Europe with a wholly • Ferritin unique care model, centered on you, the individual. • Vitamin D AMC’s Milan Assist office is a phone call away for direct • COVID-19 IgG & IgM physician visits and best referrals, efficiency expanding our promise to you of no access fees, insurance billing, • Mental Health Evaluation ample visit time, continuous medical education, and the active promotion of evidenced based care with an integrative preventative healthcare model.

YOUR HEALTH www.amcenters.com 5

Dr. Richard Styles Medical Director AMC Group 02 AMC News 2021 08 Men’s Health YOUR HEALTH № 2 (16) 2021 10 Destinations In 45 years of medicine I have never encountered a disease which has so 12 6 Vitamins And Supplements That Every Man Should Consider altered society and the way we live. Of course, there have been past problems Chief Editor: and “Spanish Influenza” in 1918 probably killed some 50 million people, but 14 Women's Health Diana Sokol without the publicity or indeed medical science we have today. For those 17 Health Care Approaches that survived that pandemic tuberculosis, AIDS and hepatitis have also been major new diseases but never reached so many people in the population. 20 Best Healthcare Apps

HEAD OFFICE 22 Blood Test For Alzheimer’s Within Reach COVID-19 has exposed most countries inability to cope with a pandemic and has placed a huge strain on our medical services. It is for that reason that firstly Kyiv, Ukraine 24 COVID’s Silver Lining. Interview With Asya Mkhitaryan I would like to thank, on your behalf, all our Medical Staff and Administrative 15 Yaroslaviv Val str. 26 Children's Health Staff at American Medical Centers who have continued to provide a top- [email protected] quality service through times of huge psychological and physical pressure. 27 A Potential Downside Of Intermittent Fasting KYIV 28 Immuno-compentence Guide From the outset of the pandemic we have worked to create a safe environment +38 (044) 490 76 00 not only for testing and advice about the virus but also for patients who 30 LVIV Unique World Medical SPAs require routine checks and normal diagnostic procedures. It is very important +38 (032) 253 70 00 32 Laughter May Be Effective Medicine For These Trying Times that nobody delays diagnosis, treatment or routine monitoring because of fear of the virus. ODESA 34 An Apple A Day... +38 (048) 701 40 00 36 I have however remained optimistic that medical science will find a solution TBILISI Lifestyle as it always has in the past. Now we have a number of safe vaccines that +995 (32) 250 00 20 37 World Events 2021 have been found to be effective in widespread trials – they are also effective BATUMI 38 Tonsil Hygiene against the new variant of COVID. At first, they will be for the elderly and +995 (32) 250 00 77 those at risk but then for the general population. The roll out of vaccination 40 Small Intestinal Bacterial Overgrowth (SIBO) ALMATY programmes will take place during the spring and summer. The history of + 7 (727) 983 30 00 42 Can Probiotics Help Ease Depression? properly developed vaccination programmes has been a huge success in preventing diseases across the world and I would encourage everybody to NUR-SULTAN 44 What Are The Benefits Of CBD? + 7 (717) 291 97 77 have a vaccine when it is offered and available. At American Medical Centers it 48 Hidden Sugar, Crouching Cancer has always been our policy to source high quality and approved medications MOSCOW and that will continue to be the case with any upcoming COVID-19 vaccine. + 7 (925) 447 75 67 51 Soups 53 Power Bowls In any pandemic a disease is always surrounded by rumour, speculation and false information and our physicians are always available to give upto-date www.amcenters.com 56 Ashwagandha: The Natural Anti-Anxiety Herb reliable information. 58 What We're Reading... 60 Here’s How We Do It! Finally, I wish you health and safety in these difficult times, and strength to continue the personal measures that will protect yourselves and those who 61 Anti-Stress: Coloring Page are vulnerable. 64 More Vitamin D, Less COVID-19 Risk? 66 Questions: New COVID Vaccines 68 The Wide World Of Face Masks 70 Is Coffee Good For You? 6 Rubric Name : Full Article Title 7

AMC MOSCOW ASSIST Home and Online, 24/7. Your Time, Your Place. Chat. Doctor Online. House Calls. OPENING 2021

COVID Testing at AMC

Kyiv | Odesa | Lviv | Tbilisi | Batumi | Almaty | Nur-Sultan | Moscow YOUR HEALTH www.amcenters.com 8 Men’s Health 9

dairy products. Limit saturated Services recommends moderate Losing belly fat takes effort and fat, found in meat and high-fat aerobic activity, such as brisk patience. To lose excess fat and dairy products, such as cheese walking, for at least 150 minutes a keep it from coming back, aim and butter. Also limit processed week or vigorous aerobic activity, for slow and steady weight loss. Men’s HEALTH meats. Choose moderate such as running, for at least 75 Consult your doctor for help getting amounts of monounsaturated and minutes a week. In addition, started and staying on track. polyunsaturated fats – found in strength training exercises are fish, nuts and certain vegetable recommended at least twice a Do you know the top men’s health threats? The list includes oils – instead. week. heart disease, cancer and unintentional injury. Thankfully, Keep portion sizes in check. most men’s health threats are largely preventable. Make Even when you’re making healthy healthy lifestyle choices, such as eating a healthy diet and choices, calories add up. At home, slim down your portion sizes. In including physical activity in your daily routine. restaurants, share meals – or eat half your meal and take the rest home. It’s also important to manage • Sleep apnea LOSING WEIGHT AND Replace sugary beverages. risky behavior, such as drinking • Premature death from any EXERCISING WILL too much and engaging in casual cause sex. Of course, common sense SHRINK YOUR MIDDLE Drink water or beverages with • High blood pressure precautions – such as using safety artificial sweetener instead. ladders and wearing a seat belt – You can tone abdominal muscles count, too. with crunches or other targeted Include physical activity in your DETERMINING YOUR abdominal exercises, but just daily routine. As you get older, your men’s health BELLY SIZE doing these exercises won’t get concerns are likely to change. rid of belly fat. However, visceral For most healthy adults, the Department of Health and Human Could a beer gut lead to health So how do you know if you have fat responds to the same diet problems? Is male menopause too much belly fat? Measure your and exercise strategies that can a myth or a true men’s health waist: help you shed excess pounds issue? Could testosterone therapy and lower your total body fat. To • Stand and place a tape help you feel young again? Get battle the bulge: measure around your bare answers to these and other men’s stomach, just above your hip- health questions. Eat a healthy diet. bone. • Pull the tape measure until it Focus on plant-based foods, such BELLY FAT IN MEN: fits snugly around you, but as fruits, vegetables and whole doesn’t push into your skin. grains. Choose lean sources of WHY WEIGHT LOSS Make sure the tape measure is protein such as fish and low-fat MATTERS level all the way around. • Relax, exhale and measure your Belly fat is a more dangerous fat. waist, resisting the urge to suck in your stomach. The trouble with belly fat is that it’s not limited to the extra layer For men, a waist measurement of padding located just below of more than 40 inches (102 the skin (subcutaneous fat). It centimeters) indicates an also includes visceral fat – which unhealthy concentration of belly lies deep inside your abdomen, fat and a greater risk of health surrounding your internal organs. problems.

Regardless of your overall weight, having a large amount of belly fat increases your risk of: • Cardiovascular disease • Insulin resistance and type 2 diabetes • Colorectal cancer

______YOUR HEALTH www.amcenters.com Brought to you by OneMedical 10 Destinations DESTIN ATIONS 11 UKRAINE AKKERMAN FORTRESS

The Bilhorod-Dnistrovskyi fortress, also known as Akkerman fortress, is one of the largest fortresses in Ukraine, a historical and architectural monument of the 13th century. It is located in Bilhorod-Dnistrovskyi southwestern Ukraine, Odessa region, a historical area known as Budjak.

KAZAKHSTAN CHARYN CANYON

Charyn National Park officially, Charyn Canyon National Nature Park stretches along the Charyn River. Take a day-visit in the summer to explore its numerous hiking trails and tremendous sunsets.

GEORGIA GERGETI TRINITY CHURCH

Gergeti Trinity Church is a popular name for the Holy Trinity Church near the village of Gergeti in Georgia. The church is situated on the right bank of the river Chkheri, at an elevation of 2,170 meters, under Mount Kazbek.

RUSSIA UKRAINE UKRAINE DIAMOND FUND HOUSE OF SCIENTISTS “KACHANIVKA” NATIONAL RESERVE MOSCOW

Once a casino and now belonging to the Regional Kachanivka Palace is one of the many country The Diamond Fund is a unique collection of gems, Union of Education and Science, the House of estates built by Pyotr Rumyantsev, Catherine II’s jewelry and natural nuggets, which are stored and Scientists is a magnificent example of 19th century viceroy of Little Russia. It stands on the bank of the exhibited in the Kremlin Armoury in Russia. The Fund architecture. A must see when in Lviv. Smosh River near the village of Petrushivka in Ichnia was opened in 1967 and its collection dates back to Raion, Chernihiv Oblast, Ukraine. the Russian Crown treasury instituted by Emperor Peter I of Russia in 1719.

YOUR HEALTH www.amcenters.com 12 6 Vitamins And Supplements That Every Man Should Consider 13

1 ZINC 3 STEROLS 5 ANTIOXIDANTS for optimal for cholesterol, for anti-aging and testosterone levels stress, and immunity blood pressure

A man’s testosterone level tends Plant sterols help regulate the Antioxidants like vitamins C and to taper off with age, obesity immune system: if your immune E, coenzyme Q10 and alpha lipoic and stress. It’s important for system is running low, sterols help acid are essential for anti-aging men to keep their testosterone to boost it and prevent infection; if and overall health. They work levels balanced because low your immune system is overactive, to prevent cellular damage that testosterone has been linked as in the case of autoimmune occurs from pollution, exposure to depression, osteoporosis, diseases or allergies, sterols help to the sun, exercise, stress and obesity, heart disease and even to make it less reactive. Regulating normal metabolic processes in death. Encourage your guy to an overactive immune system can the body. In one study, men with take zinc, which is needed to also help to prevent and reduce the highest intake of vitamin C had a significantly lower risk of maintain testosterone levels in damage to the joints. Studies have dying from cancer than did their the blood and the secretion of shown that taking a phytosterol/ counterparts with the lowest LH, the hormone that stimulates sterolin mixture prior to a stressful intakes. Taking coenzyme Q10 can the production of testosterone. physical event can help to protect against immune suppression and lower your blood pressure while Zinc also appears to inhibit the excessive inflammation associated boosting your levels of ecSOD, an conversion of testosterone to with high physical stress. With enzyme thought to protect blood estrogen. Take 25 to 50 mg a day potent anti-inflammatory and vessels from damage, and may with food. anti-stress compounds, sterols also improve sperm quality and can also help improve cholesterol in turn, male fertility. Supplement 2 FISH OILS levels. Phytosterols lower serum with a high potency antioxidant for heart and cholesterol by inhibiting the formula daily to reap the full benefits. prostate health absorption of cholesterol in the VITAMINS And small intestine. I recommend taking one capsule one to two Fish oils are anti-inflammatory 6 VITAMIN D times daily without food, such as and are protective to the heart, for reproductive on rising or before bed. brain, eyes and blood vessels. health and They help to protect the brain testosterone SUPPLEMENTS from the deleterious effects of 4 WHEY a stressful lifestyle and help to for muscle, strength Vitamin D has been proven to reduce the risk of heart disease. and recovery lower insulin, improve serotonin The benefits also extend to the levels, enhance the immune prostate. According to a study 6 Whey protein isolates can serve system, control appetite and That Every Man in Cancer Prevention Research, as source of glutathione, the most even help with fat loss. One men with prostate cancer who potent antioxidant in the body, study conducted at Copenhagen combined a low-fat diet with and has beneficial effects on the University showed a positive fish oil supplements had a immune system and prostate correlation between reproductive Should Consider slowed growth rate of cancer health. In one study, males health and vitamin D levels. In cells – with changes noticeable who supplemented with whey fact, men with vitamin D levels of in as little as four weeks. Other protein had a greater relative up to 75 nmol/l had significantly Make sure your guys are eating well or taking these dietary studies have found that fish oil gain in lean muscle tissue than higher sperm motility than their can reduce triglyceride levels – a their counterparts that received vitamin D-deficient colleagues supplements to prevent illness and ensure the best of health. type of fat – by 25 to 30 percent. a placebo. Adding creatine with levels up to Another study Furthermore, they’ve been found monohydrate to this mixture can of more than 3300 males found to reduce the severity of brain provide even more body strength. a link between low testosterone Typically, men are still less more unlikely that they’ll take basic supplements every guy damage after a stroke. Not a bad One to two daily smoothies with and vitamin D levels. I recommend likely than women to see a supplements to prevent illness. should take for optimal health. resume for one supplement! I a whey protein isolate (including taking 2000iu to 5000iu daily doctor when they get sick or at Whether it’s your significant Here are the top six you should recommend taking two to three one immediately post-workout) with breakfast and a higher dose the first sign of a bothersome other, brother, father or best encourage the men in your life capsules (or one teaspoon) will go a long way towards keeping of 4000iu to 5000iu during the health symptom. And it’s even guy friend, there are some to take. twice daily with meals. your guy healthy and strong. winter months.

______YOUR HEALTH www.amcenters.com Brought to you by Chatelaine 14 Women's Health 15

progesterone, and testosterone HRT are made from the urine THE TAKEAWAY are among those most commonly of pregnant horses and other replicated and used in treatment. synthetic hormones. BHRT may be an option to help Bio-identical hormones come people who have symptoms Women's HEALTH in various forms, including Supporters of bio-identical associated with hormone levels that pills, patches, creams, gels and hormones claim their products are are low or otherwise unbalanced. injections. safer because they are “natural” However, there are some side Your body’s hormones control most of your basic bodily and identical in makeup to the effects and risks associated with hormones the body produces BHRT that are serious and you functions. They serve as an internal communication system COMPONENTS OF BHRT naturally.. must discuss this with your doctor. between cells throughout the body. They coordinate Many women should avoid using Some bio-identical hormones are any hormone replacement. If you everything from digestion and growth to your appetite, made by drug companies. Others, BENEFITS OF BHRT do decide to undergo BHRT, you known as compounded bio- should use the lowest dose that immune function, mood, and libido. So, when your hormones identical hormones, are custom BHRT is typically used as people proves effective for the shortest made by a pharmacy, according age and hormone levels drop, amount of time possible. are out of balance, even slightly, it can have a big impact on to a doctor’s orders. This process particularly for women who are is known as compounding. in perimenopause or menopause. DOCTOR’S OPINION your health and well-being. Compounding typically involves It’s used to increase the levels ingredients being combined or of the hormones that have altered to meet the needs of an dropped and improve moderate Often, when people’s hormones individual. to severe menopause symptoms, drop or become unbalanced, they including: turn to hormone replacement The U.S. Food and Drug therapies to ease symptoms. • hot flashes Administration (FDA) has One such therapy, bio-identical • night sweats approved some forms of hormone replacement therapy • mood changes manufactured bio-identical (BHRT), has gotten a lot of hormones, including bio-identical • memory loss attention in recent years. It estriol (a weak form of estrogen) promises a “natural” solution to • weight gain Dr. Maya Kipiani and progesterone. However, the hormone issues. But what exactly • sleep issues Gynecologist, Functional FDA hasn’t approved any custom- is BHRT, and how’s it different Medicine Specialist compounded bio-identical • loss of interest in sex or pain from other hormone replacement AMC Tbilisi hormones. during sex therapies? Compounded bio-identical In addition to helping with hormones are often touted as symptoms, hormone replacement WHAT IS BHRT? being safer and more effective therapy may also reduce your than synthetic hormones. But risk for diabetes, tooth loss, and cataracts. There’s some evidence BHRT can be used to treat men the FDA and most doctors will This is clearly a that it can help improve skin and women when their hormone caution that those claims haven’t breakthrough in thickness, hydration, and elasticity, levels drop or become unbalanced. been proven in reputable studies, gynecological and even reduce wrinkles. It’s most frequently used to ease and that these hormones may endocrinology, and symptoms of perimenopause and even be potentially dangerous in for me as a practicing For those with cancer who have menopause. It may also be used some cases. Gynecologist and Physician, undergone treatments that affect to improve symptoms of cancer it is a very powerful tool their estrogen levels, BHRT has treatment or to treat conditions for the delicate and safe been shown to be effective in such as: regulation of hormonal TRADITIONAL vs. improving their general well- • insulin resistance imbalance in patients. BIO-IDENTICAL being and quality of life. • adrenal and thyroid disorders With our innovative • osteoporosis Bio-identical hormones are In one study, people with cancer preventative and different from those used in who underwent BHRT found relief • fibromyalgia integrative care model, traditional hormone replacement from treatment-related symptoms AMC is proud to offer therapy (HRT) in that they’re such as migraines, incontinence, Bio-identical hormones are health services to preserve identical chemically to those our low libido, and insomnia. The man-made hormones derived and improve your overall bodies produce naturally and study also found their recurrence from plant estrogens that are health and well being. chemically identical to those the are made from plant estrogens. rate of breast cancer was no human body produces. Estrogen, The hormones used in traditional higher than average.

______YOUR HEALTH www.amcenters.com Brought to you by Healthline 16 17

HEALTH CARE Approaches

YOUR HEALTH www.amcenters.com 18 Health Care Approaches 19

environmental influences that views the body as a set of largely YOUR PARTNER IN HEALTH HOLISTIC, functional, and affect a person’s health. It independent organ systems, often integrative medicine are three considers health not only of the with medical specialists for each One of the defining characteristics different medical modalities. physical body, but also evaluates system or organ. of holistic, functional, and thoughts, emotions, and life integrative medicine is that the EXAMPLES While each of these three stressors in the context of their Conventional medicine has seen patient and practitioners are OF HOLISTIC, modalities uses a specific approach chemistry and physiology. some great advancements over partners in the healing process. and pedagogy, they also contain a the past century in fields such as They will work together to FUNCTIONAL, consistent mindset of mental and In holistic medicine, natural emergency medicine, infectious understand the root causes of any AND INTEGRATIVE physiological interconnectedness remedies are preferred. However, disease, surgical interventions, current symptoms or disorders. MEDICINE and an emphasis on whole-person conventional treatments will be and more. However, it is sometimes They will also evaluate areas health. Because of this, holistic, used if they are determined to be considered more of a reactive of holistic health that may be Below are some common integrative, and functional the best course of treatment. care system than a preventative improved to promote healing and examples of treatments medicine have a natural cohesion. or healing approach. healthy living. and services provided by practitioners who encompass WHAT IS FUNCTIONAL Medical practitioners who WHOLE-BODY FOCUS holistic, integrative, and WHAT IS INTEGRATIVE encompass holistic, functional, functional medicine: MEDICINE? and integrative medicine often Holistic, functional, and integrative MEDICINE? focus on creating a long-term medicine consider all physiological, • Chronic Pain Management Functional medicine believes health partnership between the biological, and chemical factors Integrative medicine is an evidence- in uncovering the underlying doctor and patient instead of that influence health and wellness. • Cancer Support based approach to merging multiple cause of conditions, with an being called upon only when the This includes the mind and • Chronic Illness Healing systems of medicine. This includes understanding that systems – patient is sick. emotions as well as the body. • Allergy & Immunology conventional Western medicine as bodily as well as mental and Health is considered the body’s well as nutrition, Eastern medicine emotional – are interconnected natural state. Your practitioner will • Nutritional Deficiency Testing such as Ayurvedic medicine and through chemical, biological, and CHARACTERISTICS focus not only on eliminating any homeopathy, Chinese medicine, physiological. negative symptoms you may be • IV Therapy and more. OF HOLISTIC, experiencing, but also restoring • Nutrition Counseling While conventional Western FUNCTIONAL, AND and maintaining a healthy mind, • Dynamic Exercise Programs The integrative approach believes medicine categorizes organ body, and spirit. that all forms of evidence-based systems as separate and specialized, INTEGRATIVE MEDICINE • Hormone Replacement medicine can work together functional medicine views all Therapy Holistic, functional, and integrative UNDERLYING CAUSE OF to provide the best health organ systems as integrated and HEALTH ISSUES • Acupuncture care possible while minimizing considers how they work together naturally work well together. When you work with a medical • Ayurveda unnecessary invasiveness. rather than separately. Rather than focusing only on practitioner who encompasses • Weight Loss Although integrative medicine eliminating current symptoms, prefers less-invasive interventions Functional medicine focuses on these three modalities, your • Spa Therapies (Facials, healthcare will include: holistic, functional, and integrative when possible, it doesn’t exclude treating the cause of the condition medicine focuses on identifying Massage) conventional invasive treatments rather than focusing primarily on • Identifying underlying health the underlying cause of any • Meditation & Yoga when they are determined to be suppressing symptoms. issues causing disease, illness, existing health issues. This means • Comprehensive Physicals the best course of treatment. or symptoms. understanding as much about what • Family Medicine factors may be causing the disease HOW ARE FUNCTIONAL, • Creating personalized treatment as much as understanding what • Women’s Health & Wellness plans that incorporate the best kind of disease the patient has. • Men’s Health & Wellness WHAT IS HOLISTIC INTEGRATIVE, & of conventional and holistic modalities. • Pediatrics Health & MEDICINE? HOLISTIC MEDICINE PREVENTATIVE CARE Wellness DIFFERENT FROM • Minimizing invasiveness by using • Children & Teen Holistic Holistic medicine is a Prevention is a primary focus of CONVENTIONAL natural remedies whenever Health & Wellness healing-oriented possible. holistic, functional, and integrative mindset that MEDICINE? healthcare. Therefore, a care • Sick Visits focuses on the • Restoring health of body, mind, provider is not only seen when the • Health Coaching full range of Conventional medicine is and spirit to help prevent future patient is experiencing negative • Traditional Chinese physical, characterized by a process of illness and disease to maximize health symptoms, but for regular Medicine emotional, diagnosing and treating symptoms. whole-life health and wellness. maintenance visits as well. Your mental, It relies heavily on the use of healthcare provider will become social, synthetic medications as well Below are some of the primary your partner in restoring and spiritual, as procedures such as surgeries characteristics of holistic, functional, maintaining whole-body, mental, and or invasive procedures. It also and integrative medicine: and emotional health.

______YOUR HEALTH www.amcenters.com Brought to you by CareSpringMD 20 Best Healthcare Apps 21

Timeshifter

Timeshifter helps put jet lag to bed. Simply enter when you’re flying and your home and destination time zones, and it’ll create a three-day schedule so HEALTHCARE APPs you adjust smoothly.

AMC – American Medical Centers MyFitnessPal

24/7 dedicated and on-demand online physician MyFitnessPal keeps a record of everything you eat, consultations, appointment booking, and personal so you can see your calories when you want. Plus, health planners with full wearable device integration. you can track your carb, protein, and fat intake. Create instant prescription and appointment reminders and chat with your personal physician.

Insight Timer Elevate You’ll find more than 6,000 hours of guided Elevate is a brain training program designed to meditations on Insight Timer. Choose to focus improve focus, speaking abilities, processing speed, on anything from body confidence to sleep to memory, math skills, and more. Each person is mindfulness, and it’ll put you in a stronger state of provided with a personalized training program that mind. adjusts over time to maximize results.

Happify Sleep Cycle

Happify builds on a huge body of research about Sleep Cycle tracks your quality of sleep, as well as mental health to help users overcome stress and your sleeping heart rate. But its most unique feature negative thoughts and build better emotional health is that it wakes you up during your lightest sleep and resilience. phase in the morning, making you feel well-rested and ready to tackle the day.

D Minder Pro

D Minder Pro estimates your vitamin D exposure, depending on the weather, location, and your time spent outside.

YOUR HEALTH www.amcenters.com 22 Blood Test For Alzheimer’s Within Reach 23

The test determines whether people in its search for ways to treat and of people with Alzheimer’s, and with dementia had Alzheimer’s prevent a devastating disease that there has been recent progress instead of another condition. And it robs people of their memories and on blood tests for amyloid. But identifies signs of the degenerative, ability to function independently. amyloid alone isn’t enough to Blood Test For deadly disease 20 years before diagnose Alzheimer’s because memory and thinking problems Experts said blood tests would some people with high levels were expected in people with accelerate the search for new don’t develop the disease. a genetic mutation that causes therapies by making it faster and Alzheimer’s, according to research cheaper to screen participants “Just saying you have amyloid ALZHEIMER’S published in JAMA and presented for clinical trials, a process that in the brain through a PET scan at the Alzheimer’s Association now often takes years and costs today does not tell you they International Conference. millions of dollars because it relies have tau, and that’s why it is not on expensive methods like PET a diagnostic for Alzheimer’s,” Such a test could be available scans of the brain and spinal taps said Maria Carrillo, chief science Within Reach for clinical use in as little as two for cerebrospinal fluid. officer at the Alzheimer’s to three years, the researchers Association. “By contrast, the tau and other experts estimated, The test, which measures a blood test appears to register the A newly developed providing a readily accessible way form of the tau protein found in presence of amyloid plaques and to diagnose whether people with tangles that spread throughout tau tangles, both of which are in blood test for cognitive issues were experiencing the brain in Alzheimer’s, proved brains of people with confirmed Alzheimer’s, rather than another remarkably accurate in a study of Alzheimer’s,” she said. “This test Alzheimer’s type of dementia that might 1,402 people from three different really opens up the possibility require different treatment or have groups in Sweden, Colombia and of being able to use a blood has diagnosed a different prognosis. A blood test the United States. It performed test in the clinic to diagnose like this might also eventually be better than MRI brain scans, was someone more definitely with the disease as used to predict whether someone as good as PET scans or spinal Alzheimer’s,” Dr. Carrillo said. accurately as with no symptoms would develop taps and was nearly as accurate “Amazing, isn’t it? I mean, really, Alzheimer’s. as the most definitive diagnostic five years ago, I would have told methods that are method: autopsies that found you it was science fiction.” “This blood test very, very strong evidence of Alzheimer’s in far more expensive accurately predicts who’s people’s brains after they died. Detecting tau may also be valuable got Alzheimer’s disease in for predicting how quickly a or invasive, their brain, including people “Based on the data, it’s a big person’s cognitive abilities will scientists report, who seem to be normal,” step forward,” said Rudolph decline, because, unlike amyloid, said Dr. Michael Weiner, an Tanzi, a professor of neurology tau tends to increase as dementia a significant Alzheimer’s disease researcher at Massachusetts General worsens, she said. at the University of California, Hospital and Harvard Medical step toward a San Francisco, who was not School, who was not involved Blood tests could eventually be involved in the study. “It’s not in the research. used earlier, allowing people longtime goal for a cure, it’s not a treatment, who were beginning to have mild but you can’t treat the disease Currently, Alzheimer’s diagnoses memory issues to learn whether patients, doctors without being able to diagnose are made mostly with clinical they would develop Alzheimer’s and dementia it. And accurate, low-cost assessments of memory and or instead had another condition diagnosis is really exciting, so cognitive impairment, as well as that might be less aggressive or researchers. it’s a breakthrough.” interviews with patients’ family fast-moving, Dr. Weiner said. members and caregivers. The The test has the Nearly six million people in diagnoses are often inaccurate the United States and roughly because doctors have trouble potential to make 30 million worldwide have distinguishing Alzheimer’s from diagnosis simpler, Alzheimer’s, and their ranks are other dementias and physical “Within a few years, it’s very expected to more than double by conditions that involve cognitive possible that there will be more affordable 2050 as the population ages. impairment. certified laboratory tests for these proteins and others, and and widely Blood tests for Alzheimer’s, which Measures like PET scans and maybe tests will be developed available. are being developed by several spinal taps – costly and often for Parkinson’s disease and so research teams, would provide unavailable – can detect elevated forth,” Dr. Weiner said. “It’s a some hope in a field that has levels of amyloid protein, which new world.” experienced failure after failure clumps into plaques in the brains

______YOUR HEALTH www.amcenters.com Brought to you by The New York Times COVID’s Silver Lining. 24 25 Interview With Asya Mkhitaryan

WHAT NEW WE REALLY WANT TO I will never have enough time PROJECTS ARE YOU KNOW WHAT YOUR for everything, and that is okay because I am happy with my PLANNING IN THE TYPICAL DAY LOOKS family. COVID’s NEAR FUTURE? LIKE?

My company Asthik and our I start my mornings early with THIS IS ONE OF MY online shop Buro 24/7 (www. sports, until 8 am, after which I FAVORITE QUESTIONS. have a light breakfast. SILVER buro247.ua) have been in IMAGINE THAT WE business for about 7 years now. I then work for a couple of hours ARE OPENING YOUR These last couple of years have online, after which I have most of REFRIGERATOR RIGHT been incredibly eventful as my meetings in the office after NOW, WHAT WILL WE LINING: we successfully brought many lunchtime. In the evening I like famous brands to Kyiv, which to take a walk with one of my FIND IN IT? helped expand our business. friends or family members in the part of the city considered Old A lot of various greens and The British Bof has listed us as Kyiv. salads, vegetables and fruits, a Family, the most influential company little milk (cottage cheese and in the fashion industry 3 years I then will spend time with my cow's milk for pancakes and in a row now, while Japanese family, or watch a movie or cheesecakes), as well as poultry Vogue, among others, has also favorite tv show falling asleep and a little bit of fish. Tradition, highlighted our growth. around 11 pm. Unfortunately however, COVID HOW DOES A BUSY has slowed down the global YOU ARE WOMAN LIKE YOU demand in the fashion industry. UNDOUBTEDLY VERY DEAL WITH STRESS? Although there are many BUSY WITH TWO and Rest people who enjoy beautiful WHAT DO YOU DO TO clothes, we have certainly CHILDREN, HOW RELAX? noticed a decline. OFTEN DO YOU SPEND Interview with TIME WITH YOUR A year ago, before the pandemic As far as future projects go, we I used to dream about creating Fashion Guru are in the process of releasing CHILDREN? a schedule for myself that I our own kitchenware collection, would feel comfortable in, Asya Mkhitaryan precisely due to the recent shift Before the pandemic I remember without having to constantly run COVID has caused. We are also rushing home to say goodnight somewhere. Pre-COVID, I looked working to make the product to my kids before they fall asleep. for answers on how to balance a slightly cheaper and more Now everything has changed, I growing business with time, how affordable. spend most of every day with my to organize my business in such children. Even if my children and a way where I would have more Ultimately we want to offer our I are all busy with work or school, freedom and a more flexible clients beautiful, high-quality, we are all so close to one another schedule. WE ARE BIG FANS OF YOUR unique color-print designs that it constantly feels as if we WORK. HOW DO YOU FIND THE (inspired by a multicultural are together. Today, with increasing work and background of Ukraine, projects,I have enough time TIME TO COMBINE FAMILY LIFE Armenia, India), yet still create This honestly makes me very for myself and for my children, AND WORK? a product at an affordable happy, and has been one of the as well as the household and cost. great benefits to this difficult the free time to take walks and Like most, I work very long hours and both year – to spend more quality read books along with other my husband and I are very busy, not only My biggest goal and dream, time with family and your loved entertainment. So I am very running the business, but spending time with however, is to build a hotel in ones. grateful and satisfied. friends, enjoying different hobbies. Although the country-side of Ukraine. it sounds lonesome, we do have family I believe this will be a unique My view on the world and dinners, weekends, and quality time together, place where both Ukrainians and priorities has shifted slightly. I which, with COVID, has become even more foreigners with high-end taste finally understand that nothing And look forward to the next

Photo by Harper's Bazaar by Photo common. will find true rest. in life will ever be perfect and fashion project!

YOUR HEALTH www.amcenters.com 26 Children's Health A Potential Downside Of Intermittent Fasting 27 CHILDREN'S Health A Potential Downside Until the late 1960’s the Medical Community believed that autism was caused by “bad mothering.” Today, most people – Of INTERMITTENT and most of the medical community – believe that Autism is a genetic brain disorder. FASTING Rates of Autism have skyrocketed may increase the risk of The problem in medicine is over the years, from an estimated Autism Spectrum Disorder. Still we are so stuck in seeing A rigorous three-month study found that people lost little 1 child in 3,000 to just 1 in 59 kids other genes may affect brain what we believe that we often today. And while wider criteria for development or the way that ignore what is right in front weight, and much of that may have been from muscle. diagnosis and better detection brain cells communicate, or of us because it doesn’t fit might explain some of it, it does they may determine the severity our belief system. Nowhere not explain an increase of this of symptoms. Some genetic is this true more than in the Intermittent fasting is a trendy But the new research found that more than expected. That is magnitude. mutations seem to be inherited, treatment of Autism. weight loss strategy. But a new overweight adults who were concerning because muscle while others occur spontaneously. study found that a popular form assigned to routinely fast for provides many health benefits: Given the complexity of Treating Autism as a body of intermittent fasting called 16 hours daily, eating all their It protects against falls and Autism Spectrum Disorder, Recent scientific discoveries reveal disorder that affects the brain time-restricted eating produced meals between noon and 8 p.m., disability as people age, and it is and the fact that symptoms the importance of environmental gives us many treatment choices. minimal weight loss and one popularly known as the 16:8 diet, linked to lower mortality. It also and severity vary, there are causes of Autism For example, Children treated in this way potential downside: muscle loss. gained almost no benefit from increases metabolism and can probably many causes for the Martha Herbert, MD, a pediatric can often have dramatic and it. Over the course of the three- help prevent weight that is lost disorder, and both genetics neurologist from Harvard Medical remarkable – if not miraculous – The new research, published in month study, they lost an average during dieting from returning and environment play a role. School has painted a picture recoveries. JAMA Internal Medicine, is one of just two to three and a half later on. The researchers of Autism that shows how core of the most rigorous studies to pounds — only slightly more than speculated that one reason for For some children, Autism abnormalities in body systems ______examine time-restricted eating, a control group — and most of the muscle loss may have been Spectrum Disorder can be like immunity, gut function, and which involves fasting for 12 or the weight they shed was not that the fasting diet led people to associated with a genetic detoxification play a central role in Dr. Mark Hyman more hours a day. Many followers body fat but “lean mass,” which consume less protein. disorder. For other children, causing the behavioral and mood Cleveland Clinic Center for of the diet, which has been includes muscle. genetic changes (mutations) symptoms of autism. Functional Medicine popularized in best-selling diet books and touted by celebrities, While it is normal to routinely skip breakfast and eat all lose some muscle their meals between roughly noon during weight and 8 p.m., resulting in a daily 16- loss, the hour fast. fasting group Research over the years has lost suggested that the practice spurs weight loss and improves metabolic health, although much of the data has come from animal experiments or small studies of relatively short duration in humans. Experts say the diet works because it allows people the freedom to eat what they want so long as they do it in a narrow window of time, which leads them to consume fewer calories over all.

______YOUR HEALTH www.amcenters.com Brought to you by The New York Times 28 Immuno-compentence Guide 29

while bringing only temporary billion organisms per capsule. relaxation. It’s a huge immune Lactobacillus Plantarum and suppressant. spore forms of Bacillus are the • Add garlic, onions, ginger, lots best for immunity. Lacto and of spices (oregano, turmeric, Bifidum-bacterias in abundance rosemary) to your meals. should be part of your daily diet to support your immune system. • Eat fruits and vegetables, a few servings a day. Fish Oil: • Try to consume fermented in addition to good fats – this will foods for your microbiome and provide more Vit A and D, for hence - overall immunity. added immune protection. • Start cooking soups and broths. Violetta Sokol • Enjoy herbal teas and honey. MENTAL HEALTH: Psychologist, • Sleep is crucially important for Certified Integrative your proper detoxification, overall Health and Functional ANXIETY and STRESS produce mental health, and enhanced Medicine Coach CORTISOL and free radicals and immunity. Read about Sleep ultimately lower your immune AMC Kyiv Hygiene and make it an important system when you need it most! part of your routine. • Regular exercise is key to MAIN SUPPLEMENTS for a healthy your diet and daily routine. produce new brain cells, provide neurophysiological response: This will help you get out of oxygen to your brain, produce a depressed mode and start endorphins and dopamine. • GABA 500 mg – 3 t.d. living a quality life despite the • Magnesium Citrate – 400-800 circumstances. mg a day. SUPPLEMENTATION: • Valerian Root 500 mg – once TIP or twice daily, preferable 1 hr Vitamin D3: before bedtime. Bed making in the morning is Adequate Vit D status is critical a fantastic trick on your brain for optimal immune function and • Melatonin – 3-6 mg 1 hr before which is getting lazier every this cannot be achieved within bedtime (effective inadequate day:). Try to make it a rule after winter. Studies have shown that immune system response). you take a contrast shower in people with Vit D deficiency are the morning. 11 times more likely to get a cold IMMUNO- or flu, where supplementing with TIP TIP Vit D can reduce colds and flu by Staying busy and engaging Develop a good, productive, 42%. IT IS BEST TO GET YOUR in an old or new hobby is a and functional schedule COMPENTENCE GUIDE LEVELS OF VIT D CHECKED FOR shortcut to happiness these during a day with blocks of ACCURATE DOSING. Blood levels days. time dedicated to different should be above 30, optimal is activities, from work to sport, closer to 50 and above. Many The quarantine can be beneficial disease, smokers, and obviously – • This is a great opportunity to TIP leisure, daily meditation, etc. need a daily supplement of 5.000 to take care of ourselves. That the elderly). cut out sugars and starch from STICK to IT by all means. or more in winter. Children of Manual labor at home (cooking ultimately means to emerge our diets. One causes all sorts about 1,000-2.000 per day. and tidying) or in the yard will with a brand new level of What exactly can be done to of systemic inflammation, (and be very gratifying. TIP immunity. boost the immunity?… feeds viruses and cancers), the Zinc: ME TIME is essential among other is suppressing proper The recommended amount is 30- those activity blocks. Pamper Here is what immune function. Those are IMPORTANT Here are some 50 mg a day. Zinc is an essential yourself, read a book, WE HAVE LEARNED BY NOW: sugary and/or energy drinks, Less sugar we consume - less EASY IMMUNE HACKS: immune-supporting nutrient. meditate, exercise, dance, sing, bread, pasta, sweets, sugary anxious we are! • Over 80% of people infected will • Our Immune system relies on draw, sip your favorite tea, do snacks, even energy bars, sauces, have mild or no symptoms and up nutrient-dense whole foods to Probiotics: it alone WITH yourself and FOR cookies, etc. to 99% will recover normally. function well. Complications from A healthy gut is a major barrier TIP yourself. • COVID-19 mostly affects those a disease often occur due to the • Limit ALCOHOL consumption – against pathogens and integral Try to think “I WANT TO..” with chronic disease (diabetes, body’s inability to fight infection it destroys your brain cells, makes to the immune system. Brands instead of “I HAVE TO” in AND FOLLOW COMMON heart disease, obesity, cancer, lung because of nutrient deficiency. you depressed and demotivated should contain at least 5-10 regards to all the changes in SENSE!!! 30 Unique World Medical SPAs 31

ALIVE HEALTH SPA RESORT Unique World Punta del Este, Uruguay Alive Spa offers a deeply integrated approach to healing that focuses less on specific medical treatments and more on holistic wellness. After full body scans and thorough evaluation, you’ll have a host of both medical and spa treatments to choose from: chromotherapy, MEDICAL SPAs temperature therapy, focused massage, zero-gravity treatments, a halotherapy cocoon, an Oxygen Bar and others.

SHA WELLNESS CLINIC VIVAMAYR Alicante, Spain Altaussee, Austria SHA Wellness regimen is centered on diet above all else. SHA’s Vivamayr splits the difference between spa-focused holistic medicine founder was heavily influenced by George Ohsawa, a Japanese diet and a more technological approach to treatment. Most of their pioneer who created the macrobiotic diet. They offer a suite of other wellness programs focus on diet, they start with blood and urine tests treatments including acupuncture, warm-water massage, and even to come up with specific recommendations. VIVAMAYR also offers stress management lessons. infrared light therapy, acupuncture, colonics, and more standard spa fare like yoga and massage to set your body back to baseline. ANANDA IN THE HIMALAYAS Narendra Nagar Tehri – Garhwal, India SANOVIV MEDICAL INSTITUTE You can't get much closer to nirvana than Ananda in the Himalayas – Rosarito, Mexico after all, it sits in the far northern reaches of India, at the foothills of the Himalayan mountain range, near the birthplace of the ancient arts Located on the beach in Mexico only an hour from the US border, of yoga, meditation, and Ayurveda. Sanoviv is something akin to a hospital for alternative medical treatments. They offer a fully-equipped, state-of-the-art facility with a wealth of advanced technologies and machines, and their treatments include everything from Hyperbaric Oxygen Therapy to CLINIQUE LA PRAIRIE virotherapy for cancer treatment. Clarens, Switzerland

Clinique La Prairie is the cream of the cream of the crop when it comes to medical spas and alternative medical facilities. They’ve been leaders in alternative holistic medicine since their opening in 1931, and while they offer a range of intensive wellness programs, their ARO HÃ WELLNESS RETREAT famous Revitalization program is the centerpiece of their offerings. Glenorchy, New Zealand Overlooking the otherworldly expanse of Lake Wakatipu, in New MII AMO Zealand’s Southern Alps, the intimate, 20-room Aro Hã Wellness Sedona, Arizona Retreat is close to perfect. The self-sustaining retreat’s biggest draw might just be its epic setting – eco-friendly suites and singles Guests book three-, four-, and seven-night programs called are surrounded by colossal sapphire lakes and snow capped peaks – 'Journeys,' offers more than 100 activities to suit every sort of but its rejuvenation offerings are also impressive. spa-goer, from yoga and Juicing 101 (yes, such a thing exists) to stargazing classes, chanting lessons, barre, tennis, and more, along with spa treatments administered by some of the industry's best. BUSHMANS KLOOF Clanwilliam, South Africa SECRET LAGOON SPA Iceland The natural heritage site on which it sits is home to more than 150 kinds of birds, 750 species of plants, and 35 species of mammals; Secret Lagoon natural hot springs are located in the small village and its nook-and-cranny caves are the canvases for over 130 called Fludir and are in the Golden Circle area. The pool’s natural unique rock art sites, some as old as 10,000 years, allowing you to surroundings and steam rising into the air gives the place a magical conveniently check your 'nature,' 'history,' and 'art' boxes all in a feeling. During winter, the northern lights often give a great light single go. show above Secret Lagoon.

YOUR HEALTH www.amcenters.com 32 Laughter May Be Effective Medicine For These Trying Times 33

Some enlightened doctors, cortisol and adrenaline and “Genuine levity can make nurses and therapists have a increases the body’s uptake of the patients believe that they are prescription for helping all of us feel-good endorphins. not going to meet their doom to get through this seemingly today” Dr. Viccellio said, but never-ending pandemic: Try a There also appear to be cognitive he added that it needs to flow little laughter. benefits. Watching a funny video naturally. “If you are empathetic was tied to improvements in with the person, your humor Humor is not just a distraction short-term memory in older adults tends to fit them, it’s not forced. from the grim reality of the and increased their capacity to If you are not emotionally crisis, said Dr. Michael Miller, a learn, research conducted by Dr. connected to them and force a cardiologist at the University of Gurinder Singh Bains of Loma joke it can go very wrong.” Maryland School of Medicine in Linda University found. Baltimore. It’s a winning strategy Mary Laskin, a nurse case-manager to stay healthy in the face of it. Perhaps most relevant today, at Kaiser Permanente in San Diego, possessing a sense of humor also has been working with her chronic “Heightened stress magnifies helps people remain resilient in pain patients online, teaching the risk of cardiovascular the face of adverse circumstances, them laughter exercises alongside Laughter events, including heart attacks said George Bonanno, a professor practices designed to develop and strokes,” Dr. Miller said. of clinical psychology at Columbia other positive mental states like “Having a good sense of humor University. gratitude and forgiveness. is an excellent way to relieve stress and anxiety and bring Increasingly humor is being “This pandemic is like a tiger May Be back a sense of normalcy integrated into mainstream creeping toward us, a huge during these turbulent times.” medical practice with a similar slow-motion stressor that Laughter releases nitric oxide, goal, said Dr. Kari Phillips, a makes the experience of a chemical that relaxes blood resident physician at the Mayo pain worse. Humor helps my vessels, reduces blood pressure Clinic in Rochester, Minn. patients relax and release their EFFECTIVE and decreases clotting, Dr. grip on pain,” she said. Miller said. Dr. Phillips observed over a hundred clinical encounters and Ms. Laskin suggests that her An epidemiological study of discovered that humor typically patients treat humor as a discipline older men and women in Japan surfaces about twice during a – like physical exercise – that they MEDICINE confirmed that those who tend half-hour doctor visit. It is initiated set aside time for on a daily basis. to laugh more have a lower risk in equal measure by doctors and She recommends “laughter first- of major cardiovascular illness. patients, often to break the ice aid boxes,” where they can stash Possessing a healthy sense of between them or to help to soften joke books, funny toys and other humor is also associated with the impact of a difficult medical props for this purpose. For These living longer, an epidemiological conversation. study from Norway reported, although the correlation appears “We found that introducing to be stronger for women than for humor results in better patient men. satisfaction and empowerment, “Our health care system Trying and it helps people feel more focuses on passive ways to Armed with this growing warmth in their connection manage pain like taking a body of research, Dr. Miller with the doctor,” she said. pill or getting an operation,” prescribes “one good belly Ms. Laskin said. “I encourage laugh a day” for his patients. Dr. Peter Viccellio, a professor people to actively cultivate Times It’s not just going “ha, ha,” of emergency medicine at Stony the healing power of laughter, he explained, but a “deep Brook University Hospital on which puts them back in the physiological laugh that elicits Long Island, has seen many driver’s seat. The culture is Doctors, nurses and tears of joys and relaxation.” COVID-19 patients during his beginning to shift – injecting hours in the emergency room. A humor and humanity back into therapists have a prescription While the long-term impacts of touch of playfulness and kindly medicine,” he said. “If you can’t such a practice remain unknown, humor, he said, has helped to change what you are dealing for helping all of us to get Sophie Scott, a neuroscientist at ease an enormously painful with, you can at least change through these difficult times: University College London, said situation for both his patients and how you view it. Humor gives that laughter has also been shown members of the overburdened us the power to do that.” Try a little laughter. to reduce the stress hormones hospital staff.

______YOUR HEALTH www.amcenters.com Brought to you by The New York Times 34 An Apple A Day... 35 An APPLE A Day...

A 2020 study points to apples' ability to mediate significant gut microbial metabolic activity. And All it takes: two apples a day. In light of the increasing link between gut microbiota and human wellness, this new association is worth exploring and further vouches for this fruit's superfood and super healer status.

Previous studies corroborate STUDY FINDINGS that the richness of the human gut microbiome correlates with Apples are a frequently metabolic markers. In a study consumed fruit and a reliable on 123 non-obese and 169 obese source of polyphenols and fiber, Danish individuals, a group of ADDITIONAL an important mediator for their scientists found two distinct APPLE BENEFITS health-protective effects. groups displaying a difference in the number of gut microbial More benefits of apple intake Validated biomarkers of food genes and thus the richness of gut are coming out of the medical intake (BFIs) have recently been bacteria in the two groups. literature, confirming its suggested as a good tool for superfood and super healer assessing adherence to dietary The old saying that eating an apple status that shouldn't be missed guidelines. New biomarkers have out on. a day will keep the doctor away surfaced in recent decades from may have some scientific basis metabolic profiling studies for after all, as scientific literature is These benefits include different foods, yet the number of addressing common issues packed with findings that vouch comprehensively validated BFIs for this fruit's healthful benefits. such as aging (reduced rate), remains limited. allergies, alopecia or hair loss, diarrhea, insulin resistance, A study found that eating one "The identification of polyphenol apple a day for four weeks radiation-induced illness, and microbial metabolites suggests Individuals with a low bacterial Staphylococcal infection. In the translated to lower blood that apple consumption levels of oxidized low-density richness had more marked overall area of cancer treatment, apples mediates significant gut adiposity and insulin resistance, have been found to both prevent lipoprotein//beta2-glycoprotein microbial metabolic activity I complex, which may contribute for instance, compared with and suppress mammary cancers which should be further high bacterial richness subjects. in the animal model, while to atherosclerosis, by 40% among explored," they wrote. healthy, middle-aged individuals. The obese subjects among the carotenoids extracted from the lower bacterial richness group fruit have been found to inhibit Apple consumption has also also tended to gain more weight drug-resistant cancer cell line been the subject of a few GUT HEALTH AFFECTS over time. A series of largely pre- proliferation. studies on reducing cancer risk, YOUR WHOLE BODY clinical observations showed, including liver cancer, breast too, that changes in brain-gut- cancer and esophageal cancer. The link between the gut microbiome communication may A study published in February microbiota and human wellness be involved in the pathogenesis 2020 points to apples' ability to is being increasingly recognized, and pathophysiology of irritable mediate significant gut microbial where it is now well-established bowel syndrome, obesity and metabolic activity. All it takes: two that healthy gut flora is a key part several psychiatric and neurologic apples a day. of your overall health. disorders.

______YOUR HEALTH www.amcenters.com Brought to you by GreenMedInfo 36 Lifestyle World Events 2021 37 LIFESTYLE

1 CAN YOU DIE linked to significantly higher odds • Stand at your desk for part of of heart disease, diabetes, cancer, the day. Get a desk that raises Late JUNE 2021 JUNE 11 – JULY 11 2021 JULY 23 – AUGUST 8 2021 OF LONELINESS? stroke, high blood pressure, high or make your own: Set your cholesterol. computer on top of a box. Munich Opera Festival UEFA Euro 2021 Olympics Games • Fact: A lack of good social Munich, Germany European Soccer Championships Tokyo, Japan relationships increased the risk of • The biggest health hazard • Work more movement into death by at least 50%. stemming from prolonged sitting, your day: Stand up and stretch according to the review, was a 90 every half hour or so. Take a stroll • In old age, the effect of social percent higher risk of developing around the office. isolation increased levels of type 2 diabetes. hypertension and exceeded risk factors such as diabetes. Our • Affects the heart: A clinical social connections with others study has shown that those that 3 WILL BRUSHING/ have a powerful influence on our sat were about twice as likely to FLOSSING PROTECT get heart disease as those that health and longevity. Late AUGUST 2021 Late SEPTEMBER 2021 Late SEPTEMBER 2021 stood. AGAINST STROKE? • Loneliness and lack of sociability • Increases risk of dementia Burning Man Oktoberfest Verdi Festival (Opera) has been shown to lead to chronic • Treating gum disease alongside Moved to Virtual Reality Online Germany Parma, Italy immune, neuroendocrine, and • Causes deep vein thrombosis other stroke risk factors might metabolic disorders which can, (DVT) is a clot that forms in your help prevent stroke by reducing in turn, lead to cardiovascular leg, often because you sit still for the buildup of plaque in arteries problems, tumor growth, and too long. and narrowing of blood vessels in other common age-related • Leads to varicose veins: Sitting the brain. diseases. for too long causes blood to pool • Patients with gum disease had in your legs, which adds pressure twice as many strokes due to in your veins. They swell, twist, or thickening and hardening of brain 2 DANGERS OF bulge – all symptoms of varicose arteries as patients without. SEPTEMBER 2021 - APRIL 2022 OCTOBER 3-11 2021 Late OCTOBER 2021 veins. SITTING TOO MUCH • Patients with gum inflammation Northern Lights Albuquerque Baloon Fiesta Dia De Los Muertos • Increases risk of cancer: You were also twice as likely to have Norway New Mexico Mexico • Canadian researchers found may be more likely to get colon, a blockage or severe narrowing of that prolonged daily sitting was endometrial, or lung cancer. brain arteries.

NOVEMBER 1 2021 NOVEMBER 2021 - JANUARY 2022 DECEMBER 7-17 2021 Yi Peng Lantern Festival Paris Light Festival Whirling Dervishes Festival Chiang Mai, Thailand Paris, France Konya, Turkey

NOVEMBER 14 2021 DECEMBER 19 2021 DECEMBER 2021-JANUARY 2022 Diwali, Festival of Lights Douz Sahara Festival Ice Sculpture Festival Mumbai, India Tunisia Harbin, China

______YOUR HEALTH www.amcenters.com Brought to you by WebMD 38 Tonsil Hygiene 39

TONSIL HYGIENE

Dr. Yulia Demianchuk And The Immune System – ENT Specialist, Functional Medicine Specialist Our First Line Of Defence AMC Kyiv On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails to make us vulnerable to conditions like allergies, fatigue, fever, infection, unexplained weight change, headaches, trouble swallowing, or sore throats.

At least 80 illnesses are caused • One of the best ways to including colds, flu, and other by immune system problems. And prevent tonsil stones from infections. one of the first organs that suffer forming and to improve our from immune disorders is our immune systems is to practice • Immune cells are favorably tonsils. good oral hygiene including affected by vitamin D levels, tonsils lavage. That means and natural sunlight is According to the American you should brush your teeth the best source of natural Academy of Otolaryngology, regularly, as well as rinse vitamin D. In fact, vitamin these bumps on the back of well, especially after a meal. D deficiency is associated the throat are the “first line of You should also be vigilant with increased frequency defense of our immune system.” about flossing and brush your of infection as well as an For example, tonsils sample tongue – all these steps help autoimmune disease. Take bacteria and viruses entering the reduce the number of bacteria Vitamin D supplements daily body through the mouth or nose in your mouth. if you suffer from chronic and flush them using the lymph infections, get sick frequently, system. • Eat a healthy diet: Proper or are feeling run down. nutrition is essential for your A decrease in immunity can immune system to work well. cause tonsils’ inflammation, сalled A diet high in empty calories tonsilitis. A sore throat is the most not only leads to weight gain, common of all tonsillitis symptoms. but it can leave you more You may also have a cough, high prone to infections. Plus, being For both men and women, temperature (fever), headache, overweight is associated with taking stock of the health feel sick and tired, or have swollen a number of health problems of your immune system neck glands. The tonsils may swell that can also drag your immune on a regular basis is not and become red. Pus may appear system down. only going to keep you as white spots on the tonsils. from getting sick, but it • Get enough sleep: Regular will help you age more But what if we make lifestyle bouts with insomnia may not gracefully, look better, and changes and take certain vitamins only leave you feeling fatigued prevent the development to help the body in producing a during the day, but also leave of diseases down the line. near-perfect immune response? you vulnerable to illnesses,

YOUR HEALTH www.amcenters.com 40 Small Intestinal Bacterial Overgrowth 41

SYMPTOMS fistula. But a loop can’t always be DOCTOR’S OPINION INCLUDE THE reversed. FOLLOWING: In that case, treatment focuses • pain in the stomach, especially on correcting nutritional after eating deficiencies and eliminating • bloating bacterial overgrowth. • cramps For most people, the initial way SMALL • diarrhea to treat bacterial overgrowth • constipation is with antibiotics. Doctors may start this treatment if your • indigestion symptoms and medical history Dr. Kateryna Kartashova • regular feeling of fullness strongly suggest this is the General Practitioner, INTESTINAL • gas cause, even when test results are inconclusive or without any Endocrinologist testing at all. AMC Kyiv DIAGNOSTIC TESTS Bacterial Correcting nutritional deficiencies is a crucial part of treating SIBO, 1. BREATH TESTING: particularly in people with severe • This type of non-invasive weight loss. test measures the amount of hydrogen or methane that you These treatments may improve Small Intestinal Bacterial Overgrowth Overgrowth (SIBO) is an breathe out after drinking a vitamin deficiencies, reduce mixture of glucose and water. intestinal distress and help with underdiagnosed condition weight gain: which hides behind Small intestinal bacterial • A rapid rise in exhaled hydrogen multiple nonspecific or methane may indicate • Nutritional supplements. symptoms of indigestion. overgrowth (SIBO) is a serious bacterial overgrowth in your People with SIBO may need It could go along with condition affecting the small small intestine. intramuscular injections of irritable bowel syndrome, vitamin B-12, as well as oral celiac disease, functional intestine. It occurs when 2. SMALL INTESTINE ASPIRATE vitamins, calcium and iron dyspepsia, lactose AND FLUID CULTURE: supplements. intolerance, and many bacteria that normally grow • This is currently the gold • Lactose-free diet. others. standard test for bacterial Damage to the small intestine in other parts of the gut overgrowth. may cause you to lose the start growing in the small ability to digest milk sugar A Hydrogen breath test • To obtain the fluid sample, (lactose). In that case, it’s (Gastrolyzer) is a quick intestine. That causes pain doctors pass a long, flexible important to avoid most test to understand one’s tube (endoscope) down your lactose-containing products, gut microbiome activity and diarrhea. It can also throat and through your upper or use lactase preparations detection and is now digestive tract to your small that help digest milk sugar. being offered at AMC lead to malnutrition as the intestine. Kyiv. Depending on how • Some affected people may the test is performed, a bacteria start to use up the • A sample of intestinal fluid is tolerate yogurt because the withdrawn and then tested in hydrogen breath test can bacteria used in the culturing be used to test for SIBO body’s nutrients. a laboratory for the growth of process naturally break down bacteria. or food intolerances such lactose. as lactose intolerance, or intolerance to poorly To test your SIBO levels, call absorbable sugars. TREATMENT your local AMC to schedule an appointment. Whenever possible, doctors treat SIBO by dealing with the underlying problem – for example, by surgically repairing a postoperative loop, stricture or

______YOUR HEALTH www.amcenters.com Brought to you by Mayo Clinic and Healthline 42 Can Probiotics Help Ease Depression? 43

The digestive system, in particular, Basically, the human microbiome Psychobiotics are efficacious in hosts a vast array of bacteria and occupies five areas: the lower improving neurodegenerative other microbes – known as the gastrointestinal tract, skin, mouth, and neurodevelopmental "gut microbiome." And those nose and vagina. The lower disorders, including autism Can organisms are believed to do gastrointestinal tract is the most spectrum disorder (ASD), more than just aid in digestion. diverse niche, colonised with more Parkinson's disease (PD) and than 30 000 different strains of Alzheimer's disease (AD). Use Research suggests the microbes bacteria. of psychobiotics can improve are involved in everything from GI function, ASD symptoms, PROBIOTICS immune defenses to producing This diverse population of motor functions of patients vitamins, anti-inflammatory gastrointestinal bacteria releases with PD and cognition in compounds, and even chemicals numerous signalling molecules patients with AD. that influence the brain. that may influence the brain and behaviour through immunological For example: Certain HELP Ease Meanwhile, a number of studies (cytokines), endocrinological gastrointestinal bacteria produce have linked the makeup of the (cortisol) and neural (the vagus neurotransmitters – including gut microbiome to the risks of nerve and enteric nervous system) gamma-aminobutyric acid various health conditions. These mechanisms. (GABA), serotonin, catecholamines include brain-based conditions and acetylcholine – and their Depression? like Alzheimer's and autoimmune As a novel class of precursors, such as tryptophan. diseases like type 1 diabetes and probiotics, the application Neurotransmitters released rheumatoid arthritis. of psychobiotics has led by bacteria may, for example, Probiotics are live bacteria and yeast researchers to focus on a induce epithelial cells to release In a 2019 study, researchers found new area in neuroscience. molecules that modulate signalling that naturally dwell in the body. that people with depression In the past five years, in the enteric nervous system. showed differences in specific some psychobiotics strains Increases in pro-inflammatory Probiotic supplements are marketed as gut bacteria, versus those were reported to inhibit cytokines seems to be associated without depression. Levels of two inflammation and decreased with depression and some other a way to restore a healthier balance of types of bacteria – Coprococcus cortisol levels, resulting in an psychiatric conditions. good bacteria. and Dialister – were reported amelioration of the symptoms to be "consistently depleted" in of anxiety and depression. people with depression.

Psychobiotics are a group of probiotics that affect the central nervous system (CNS) related functions and behaviors mediated by the gut-brain-axis (GBA) via immune, humoral, neural, and metabolic pathways to improve not only the gastrointestinal (GI) function but also the antidepressant and anxiolytic capacity.

______YOUR HEALTH www.amcenters.com Brought to you by WebMD 44 What Are The Benefits Of CBD? 45

nervousness and cognitive WHAT IS CBD? impairment in patients with social anxiety in a simulated public Cannabidiol, or CBD, is the lesser- speaking task. known child of the cannabis More than 60 percent of sativa plant; its more famous CBD users have taken However, a double-blind study What Are sibling, tetrahydrocannabinol, or it for anxiety, according found healthy volunteers THC, is the active ingredient in to a survey of 5,000 administered CBD had little to no pot that catapults users’ “high.” people, conducted by change in their emotional reaction With roots in Central Asia, the the Brightfield Group, a to unpleasant images or words, plant is believed to have been first cannabis market research compared to the placebo group. The BENEFITS used medicinally – or for rituals – firm. Chronic pain, around 750 B.C., though there are insomnia and depression “If it’s a calming drug, it should other estimates too. follow behind. change their responses to the stimuli,” said Harriet de Wit, Cannabidiol and THC are just co-author of the study and Of CBD? two of the plant’s more than Last year, the F.D.A. approved a professor in the University 100 cannabinoids. THC is Epidiolex, a purified CBD extract, of Chicago’s department of psychoactive, and CBD may or to treat rare seizure disorders psychiatry and behavioral may not be, which is a matter of in patients 2 years or older after neuroscience. “But it didn’t.” debate. THC can increase anxiety; three randomized, double-blind it is not clear what effect CBD and placebo-controlled clinical Many soldiers return home is having, if any, in reducing it. trials with 516 patients that haunted by war and PTSD and THC can lead to addiction and showed the drug, taken along often avoid certain activities, cravings; CBD is being studied to with other medications, helped places or people associated help those in recovery. Cannabis to reduce seizures. These types with their traumatic events. The containing 0.3 percent or less of of studies are the gold standard Department of Veterans Affairs THC is hemp. in medicine, in which participants is funding its first study on CBD, are divided by chance, and neither pairing it with psychotherapy. the subject nor the investigator WHAT ARE THE knows which group is taking the “Our top therapies attempt to CLAIMS? placebo or the medication. break the association between reminders of the trauma and CBD is advertised as providing While there is hope for treating the fear response,” said Mallory relief for anxiety, depression other conditions with the plant Loflin, an assistant adjunct and post-traumatic stress extract, Epidiolex remains the only professor at the University of disorder. It is also marketed to CBD-derived drug approved by California, San Diego and the promote sleep. Part of CBD’s the F.D.A. Most of the research on study’s principal investigator. popularity is that it purports cannabidiol has been in animals, “We think that CBD, at least in to be “non-psychoactive,” and and its current popularity has animal models, can help that that consumers can reap health outpaced science. process happen a lot faster.” benefits from the plant without the high (or the midnight pizza “We don’t have the 101 course While large clinical trials are munchies). on CBD quite figured out yet,” underway, psychologists say there said Ryan Vandrey, an associate isn’t compelling evidence yet as to professor of psychiatry and whether this is a viable treatment. behavioral sciences at Johns DOES CBD WORK? Hopkins University School of The CBD industry is flourishing, Medicine. “It’s promising in a lot of DOES CBD HELP SLEEP conservatively projected to hit $16 different therapeutic avenues AND DEPRESSION? because it’s relatively safe,” billion in the United States by 2025. said James MacKillop, DOES CBD HELP CBD may also be promising as a co-director of McMaster ANXIETY AND PTSD? sleep aid; one of the side effects Already, the plant extract is being University’s Michael G. of the Epidiolex trials for epilepsy added to cheeseburgers, toothpicks DeGroote Center for Medicinal An experiment in the journal was drowsiness, according to Mr. Cannabis Research in Hamilton, Neuropsychopharmacology found MacKillop, a co-author of a review and breath sprays. Ontario. that CBD seemed to reduce on cannabinoids and sleep.

YOUR HEALTH www.amcenters.com 46 What Are The Benefits Of CBD? 47

“If you are looking for new “Over all, we did not find Studies in Denmark and an treatments for sleep, that may that it panned out as a useful associate professor at the be a clue,” he said. treatment for sleep,” said University of São Paulo in Dr. Scott Shannon, assistant Brazil, in an email interview. clinical professor of psychiatry But he cautions that the side at the University of Colorado, Of course, it’s difficult to detect effects could have been because Denver and the lead author of depression in animals, but the of an interaction with other the review in The Permanente studies that Ms. Joca and her medications the children were Journal. colleagues reviewed suggested taking to control the seizures. that in models of chronic stress Sleep can be disrupted for many exposure, the mice and rats So far, there hasn’t been a reasons, including depression. treated with CBD were more randomized, placebo-controlled, resilient. double-blind trial (the gold “Surprisingly, CBD seems to standard) on sleep disorders and act faster than conventional But without clinical trials in CBD. A recent chart review of 72 antidepressants,” wrote one of humans, psychologists say CBD’s psychiatric patients treated with the authors of a new review, effect on depression is still a CBD found that anxiety improved, Sâmia Joca, a fellow at the hypothesis, and not an evidence- but not sleep. Aarhus Institute of Advanced based treatment.

______YOUR HEALTH www.amcenters.com Brought to you by The New York Times 48 Hidden Sugar, Crouching Cancer 49

Published in the Journal of all of which may contribute to and lipid structures within the Clinical Investigation and titled, promoting the ideal metabolic cells of our body... and will Increased sugar uptake promotes situation of cancer cells: aerobic release hormones such as insulin, oncogenesis via EPAC/RAP1 and glycolysis. adrenaline and cortisol, in order O-GlcNAc pathways, researchers to try to get the elevated sugar addressed a common perception This is one reason why the in the blood and tissues under (or misperception) in the cancer ketogenic diet – that is, a fat- control. Insulin forces the sugar research community regarding and protein-focused diet devoid into storage within the cell, both sugar’s relationship to cancer: of carbohydrate, both in simple as glycogen and as fat, but often namely, “increased glycolysis (sugar) and complex (grain does its job too well, causing [sugar based metabolism] product) form – has been found available glucose levels in the is frequently viewed as a so useful in the most aggressive brain to be depleted – setting consequence of oncogenic events of cancers: including brain cancer. off a vicious cycle of ‘emergency that drive malignant cell growth Once you ‘pull the rug out’ from signals’ telling the body to release and survival.” under the sugar/carb-craving more cortisol and adrenaline to cancer cells, they are forced to increase the levels of glucose Contrary to this conventional either undergo programmed in the blood. This, of course, view, the new study “provide[s] cell death (apoptosis) or re- will result in additional insulin evidence that increased glycolytic differentiate back into non- production and release. activation itself can be an cancerous phenotypes. oncogenic event.” That is to say, This seemingly endless vicious the activation of sugar-based cycle is responsible for the metabolism in a cell – driven by WHY DO WE EAT insatiable cravings a high carb/ both the presence of increased sugar diet generates that quantities of glucose and the SO MUCH? modulate both opioid and increase glucose receptors on dopamine receptors in the the cell membrane surface (i.e. One of the primary reasons why nervous system. “overexpression of a glucose we eat sugar and carbohydrate transporter”) – may drive cancer rich diets is because they are initiation. addictive. Within minutes of consuming sugar/carbs our body goes through a neuroendocrine roller coaster. Your brain can GRAINS not survive very long without Cancer is a multifactorial Hidden SUGAR glucose, the fundamental energy phenomena, with variables It has been estimated by the unit of the cell, and will ‘freak out’ we can not always control. USDA that the average American if deprived of a steady stream One thing we can do is consumes 200 lbs of grain of this ‘nutrient’ within only 2-3 control what goes into products annually. Why is this minutes. our mouth. In a nutshell, if Crouching Cancer relevant to the question of sugar you are concerned about in the diet? Because refined The endocrine system, on the cancer removing sugar carbohydrate products – e.g. other hand, perceives the danger and excess carbohydrates crackers, bread, pasta, cereal of high sugar – namely, glycation is a must. Not only is – are actually ‘hidden’ forms of associated damage to protein it common sense, but sugar. In fact, puffed rice causes it is now validated by your blood to become sweeter experimental research. (and presumably feeds more cancer cells sugar) than white sugar, as it is higher on the glycemic index.

The average American consumes their body Adding the two figures together – annual per capita consumption of weight annually in this cancer-causing substance, sugar and grain-based products – we get a jaw dropping 360 lbs and yet hospitals freely feed it to their cancer of sugar (both overt (table sugar/ high fructose corn syrup) and patients, seemingly oblivious to the harm it does. covert (grain carbs) annually –

______YOUR HEALTH www.amcenters.com Brought to you by GreenMedInfo 50 Soups 51 SOUPS

YOUR HEALTH www.amcenters.com 52 Soups Power Bowls 53 SOUPS POWER Bowls

PAPPA AL. POMODORO Ingredients (4 Serving)

Method 1 tablespoon olive oil 1. Put the olive oil, tomatoes, garlic, celery and a 300 g/11 oz ripe potatoes, pinch each of salt and pepper into a saucepan, peeled, de-seeded and add 1.2 litres/2 pints water and ring to the boil. coarsely chopped 2. Reduce the heat and simmer for about 1 hour. 1 clove garlic, chopped 3. Remove the pan from the heat and leave to 1 celery stick, chopped stand. 2 country-style bread slices, 4. About 30 minutes before serving, stir in the cubed bread and simmer the soup over a low heat. 6 fresh basil leaves, chopped 5. Ladle into a soup tureen, sprinkle with the basil 25 g /1 oz Parmesan cheese, and Parmesan and serve. freshly grated Salt and pepper

Preparation: 15 min Cooking: 1 hr 20 min

VELVET LENTIL SOUP Ingredients (4 Serving)

Method 200 g/7 oz green lentils, 1. Put the lentils, onions, garlic and thyme ina soaked in cold water for 3 saucepan, pour in 1 litre of water, bring to boil, hours then cover and cook over medium heat, stirring drain 100g/3.5 oz red lentils, occasionally, for 30-40 minutes. soaked in cold water for 3 2. Remove the thyme. hours 3. Reserve 3 tablespoons of the lentils, then drain 2 baby onions, halved transfer the mixture to a food processor and 1 clove garlic process to a puree. crushed 1 spring fresh thyme 4. Pour into a soup tureen and whisk in the cream. 200 ml/7 fl oz double cream 5. Season with the nutmeg and salt and pepper, pinch of freshly grated stir in the reserved lentils, and serve. nutmeg salt and pepper

Preparation: 25 min, plus 3 hrs soaking Cooking: 45 min

YOUR HEALTH www.amcenters.com 54 Power Bowls 55 POWER Bowls

CLASSIC AÇAÍ BOWLS Ingredients (1 Serving)

(VEGAN & GLUTEN-FREE) For the “smoothie” portion: Method 4 oz unsweetened almond milk 1. Run Smoothie Packs under hot water for 5 1 banana seconds. 1 cup strawberries 2. Load all smoothie ingredients into blender in 1 cup frozen blueberries order listed and blend until smooth. (If you 2 Açaí Smoothie Packs don’t have a super blender, you may have to pause a couple times to stir in any large frozen For the topping: chunks before blending again). sliced bananas 3. Divide smoothie between two bowls – or enjoy sliced strawberries as a smoothie! – and top accordingly. sliced kiwi Yum! frozen blueberries granola sliced almonds coconut chips honey (omit for vegan option)

BUILD-YOUR-OWN BUDDHA BOWL Ingredients (1 Serving) Rice and veggies Method 1 1/4 cups short-grain brown 1. Bring a large pot of water to boil (ideally about rice or long-grain brown rice, 4 quarts water). Once the water is boiling, add rinsed the rice and continue boiling for 25 minutes. 1 1/2 cups frozen shelled Add the edamame and cook for 3 more edamame, preferably organic minutes. Then add the snap peas and cook for 2 more minutes. 1 1/2 cups trimmed and roughly chopped snap peas 2. Drain well, and return the rice and veggies to or snow peas, or thinly sliced the pot. Season to taste with 1 to 2 tablespoons broccoli florets of tamari or soy sauce, and stir to combine. 1 to 2 tablespoons reduced- 3. Divide the rice/veggie mixture and raw veggies sodium tamari or soy sauce, into 4 bowls. Drizzle lightly with carrot ginger to taste dressing and top with sliced green onion. 4 cups chopped red cabbage 4. When you’re ready to serve, divide the avocado or spinach or romaine lettuce into the bowls. Lightly drizzle sesame oil over or kale (ribs removed) the avocado, followed by a generous sprinkle of sesame seeds and flaky sea salt. 2 ripe avocados, halved, pitted and thinly sliced into long strips (wait to slice just before serving)

YOUR HEALTH www.amcenters.com 56 Ashwagandha: The Natural Anti-Anxiety Herb 57

bush. This plant is incredibly to as withanolides. Researchers hardy, surviving both hot and cold believe that withanolides are temperature extremes and able able to act as precursors to the to grow at an altitude of up to hormones which regulate our 4,900ft (1,500m) above sea level. stress and relaxation responses.

CLINICAL EVIDENCE FOR ASHWAGANDHA? DOSE, USAGE AND ASHWAGANDHA: Many clinical studies support what SIDE-EFFECTS OF our ancient predecessors already knew; Ashwagandha can help to ASHWAGANDHA regulate stress. In addition to the anecdotal evidence provided by Ideally, it is recommended to take our forebears, modern medicine is an extract that offers between 5% The Natural to 8% withanolides. And as with adding to the Ashwagandha story. most supplements, always seek an ASHWAGANDHA AND In 2012, a study of 64 volunteers organic brand that is made from high-quality, trustworthy sources. ANXIETY? diagnosed with anxiety were allocated to take either Anti-Anxiety Many studies start with a minimum Ashwagandha or a placebo during a In natural medicine, Ashwagandha dose of 300mg Ashwagandha is considered to be adaptogenic. two month period. By the end of the trial, the Ashwagandha treatment daily. However, read the labelling Adaptogens are herbs or botanical carefully. Work with a trusted health substances that help to balance cohort showed significantly lower anxiety and – here’s the real kicker practitioner to work out the right Herb our body’s physiological systems amount for you. It is also preferable (such as our adrenals and nervous – 28% lower levels of serum cortisol (the stress hormone). to take Ashwagandha with food, system) to better adapt to stress preferably at breakfast time. or external assaults. Anxiety is the #1 most common In addition to feeling less stressed, mental illness in the United States. More specifically, Ashwagandha the treatment group also showed may help to balance the hormones improvements in depression, Affecting 40 million American adults, that contribute to anxiety. On one insomnia, social dysfunction and productivity. anxiety is virtually endemic to the hand, it can fire up your body While Ashwagandha is and give you energy when you’re generally considered to Other studies have shown that feeling fatigued and burned out. On be safe, there are a few Western lifestyle. Ashwagandha may be useful for the other hand, it can also suppress possible contraindications helping people with agoraphobia, stimulatory hormones when to be aware of. It is not adrenal hyperplasia and stress- you’re strung out and stressed. recommended to take related fertility problems. Ashwagandha can also depress the Ashwagandha if you: central nervous system, inducing Ashwagandha may also indirectly • are pregnant or relaxation and aiding sleep. help with sex drive and aging, by reducing emotional and chemical breastfeeding WHAT IS Ashwagandha has been popular in stressors. ASHWAGANDHA? Ayurvedic medicine for millennia. This is clinically helpful for stress • diabetic It was traditionally used to treat and anxiety disorders, which tend • experience blood ‘Ashwagandha’ is from Sanskrit, anxiety, low energy, and combat to involve two extremes of high pressure issues combining ‘ashva’, which means aging. Sometimes, it was also stress and stimulation, combined • have autoimmune horse, and ‘gandha’ meaning utilized to lower inflammation with fatigue and adrenal disease exhaustion. smell. The root itself is said to have and fight infection. Even for • expect surgery within a very strong horse-like odor and healthy people, Ashwagandha the next two weeks its namesake is also owed to the was thought to be an overall body The hormone-modulating effect fact that Ashwagandha bestows tonic to increase general health, of Ashwagandha is thought to be • or take certain ‘stallion strength’. Colloquially, strength and wellbeing. facilitated by several naturally- medications (such as Ashwagandha is also sometimes occurring phytochemicals. immunosuppressants, called ‘Indian ginseng’, which is The medicinal part of The most highly researched thyroid prescriptions or not to be confused with Chinese Ashwagandha is harvested from phytochemicals include lactones sedatives) ginseng. the root of the Ashwagandha and alkaloids, which are referred

______YOUR HEALTH www.amcenters.com Brought to you by Food Matters 58 What We're Reading... 59 What We're READING...

Your Health 1 2 3 and Well-Being “Browder’s business saga meshes From the New York Times well with the story of corruption “A powerful story of an bestselling author of Rules of and murder in Vladimir Putin’s exhilarating mind and life... a Civility – a transporting novel is a Click Away Russia, making Red Notice an study in creativity: how to define about a man who is ordered to early candidate for any list of the it, how to achieve it.” – The New spend the rest of his life inside a year’s best books” (Fortune) Yorker luxury hotel

Online Purchasing Available @amcenters.com 4 5 6 An indispensable guide to food, On the eve of 31 December 2019, A riveting, deeply personal our most powerful tool to reverse as the world celebrated the start account of history in the the global epidemic of chronic of a new decade, the province of making – from the president disease, heal the environment, Wuhan alerted the World Health who inspired us to believe in the reform politics, and revive Organization of several 'flu-like' power of democracy economies cases Purchase AMC’s Health & Wellness Insurance plans, Day-Diagnostic plans, and other AMC off-line or online products through our website today! 7 8 9 www.amcenters.com The #1 New York Times bestselling The author of the New York In The Emotion Code, renowned author of Grain Brain and his Times bestselling Genius Foods is Holistic physician and lecturer physician son explore how modern back with a lifestyle program for Dr. Bradley Nelson skillfully lays culture threatens to rewire our resetting your brain and body to bare the inner workings of the brains and damage our health its “factory settings” subconscious mind Kyiv | Odesa | Lviv | Tbilisi | Batumi | Almaty | Nur-Sultan | Moscow

YOUR HEALTH www.amcenters.com 60 Anti-Stress: Coloring Page 61

Here’s How We Do It!

YOUR HEALTH www.amcenters.com 62 Anti-Stress: Coloring Page 63

YOUR HEALTH www.amcenters.com 64 More Vitamin D, Less COVID-19 Risk? 65

Several groups of researchers from influenza pandemic found that health; under 12 nanograms/ml is different countries have found that patients with healthy vitamin D termed deficient. the sickest patients often have the blood levels were less likely to die. lowest levels of vitamin D, and that Vitamin D also helps modulate cell countries with higher death rates The research linking growth and reduce inflammation. had larger numbers of people vitamin D levels and Some research suggests it could with vitamin D deficiency than help prevent and treat diabetes, countries with lower death rates. COVID-19's cytokine high blood pressure, and blood storm is also just starting, sugar problems, but the National Experts say healthy blood levels but not surprising, says Institutes of Health views that of vitamin D may give people with Bart Roep, PhD, chair research as not clear-cut. COVID-19 a survival advantage by helping them avoid cytokine of the department of To maintain a healthy blood level of storm, when the immune system diabetes immunology at vitamin D, the Institute of Medicine overreacts and attacks your City of Hope, a cancer recommends children under age body's own cells and tissues. center in Duarte, CA. 1 year take in 400 international Vitamin D, he says, is units (IUs) of vitamin D daily, and The early research is not yet peer- people ages 1 year to 70 years reviewed, and other experts say ''the negotiator" because take in 600 IUs. People over age scientific proof is lacking that "it doesn't suppress 70 should get 800 IUs a day. vitamin D could prevent COVID-19 the immune system, it or make the infection milder. modulates it. Vitamin D Vitamin D is naturally present Researchers are trying to figure in few foods, but it's added to that out – at least 8 studies are listed makes the immune cells others and is also available as on clinicaltrials.gov to evaluate less inflammatory." a supplement. Three ounces of vitamin D's role in preventing or cooked salmon has 570 IUs, while easing COVID-19. In the meantime, While research finds that low 3 ounces of rainbow trout has 645. some people say there's no harm in vitamin D may affect how severe A cup of 2% vitamin D-fortified taking the vitamin as a precaution. COVID-19 is, it's not yet known milk has 120. if restoring vitamin D to normal "I feel like if there is levels would help as a treatment. But during the pandemic, it may Nor can anyone say for sure that anything we can be be wise to take more, says JoAnn having a healthy vitamin D level Manson, MD, DrPH, a professor doing at the moment to will help you avoid the virus. of medicine at Harvard Medical support our body, I am School and chief of the Division totally on board," says A researcher from the University of Preventive Medicine at Brigham Jackie Wilcox, 38, of of Southeastern Philippines and Women's Hospital. "The More Vitamin D, evaluated the vitamin D blood recommended dietary allowance of Newburyport, MA, near levels of 212 people diagnosed vitamin D is 600-800 IU/daily, but Boston. with COVID-19 and found the during this period, a multivitamin blood level of vitamin D was or supplement containing 1,000- Her family, including her husband lowest in those in critical condition 2,000 IU/daily of vitamin D would Less COVID-19 Risk? and two children, are taking daily and highest in those with a milder be reasonable," she told Medscape. supplements. infection. The conclusion of his paper, not peer-reviewed, is that Vitamin D toxicity can occur with Could having a healthy blood supplements ''could possibly doses of 50,000 to 60,000 IUs PRE-COVID-19 improve clinical outcomes of daily, experts say. Too much can level of vitamin D help you avoid RESEARCH ON VITAMIN patients infected with COVID-19." lead to a buildup of calcium in the blood, along with vomiting, the Intensive Care unit and other D's BENEFITS weakness, frequent urination, and an irregular heartbeat. complications if you become While the recent research on MORE ABOUT VITAMIN D vitamin D and COVID-19 is just Manson also told Medscape infected with COVID-19? starting, other research has found A simple blood test can detect that she and her colleagues are that vitamin D supplements can whether your levels of vitamin D planning to launch a clinical trial to help reduce the risk of respiratory are healthy or deficient. A level see if vitamin D supplements could infection. And researchers who of 20 nanograms per milliliter or reduce the risk of getting infected looked back at the 1918-1919 over is needed to maintain bone or make the infection less severe.

______YOUR HEALTH www.amcenters.com Brought to you by Medicine Net 66 Questions: New COVID Vaccines 67

WHY NOT TAKE trials on children, and coronavirus WHEN CAN WE MY CHANCES WITH vaccine developers are following START SAFELY DOING this protocol. COVID-19 RATHER NORMAL THINGS, LIKE QUESTIONS: THAN GET A VACCINE? GOING TO THE MOVIES WHAT IF I FORGET OR THE THEATER? COVID-19 is by far the more TO TAKE THE SECOND dangerous option, even if you are DOSE ON TIME? Public health officials estimate young and at low risk. Although that 70 to 75 percent of the New people who are older, obese or population needs to be vaccinated Both the vaccines from Pfizer- have other health problems are before people can start moving BioNTech and from Moderna have at highest risk for complications freely in society again. If things two doses, with the booster shot from COVID-19, younger people go well, life could get a lot better coming a few weeks after the first. can become severely ill, too. by late spring and early summer. Pfizer-BioNTech’s second dose COVID “It depends on the uptake of the comes three weeks after the first, And as many as one in three vaccine and the level of infection and Moderna’s comes four weeks people who recover from COVID in the community,” Dr. Fauci said. have chronic complaints, including later. The second dose provides exhaustion, a racing heart and a potent boost that gives people Vaccines worse for months afterward. strong, long-lasting immunity. COVID vaccines, in contrast, carry little known risk. Read more here. If for some reason you fail to get —Apoorva Mandavilli the second shot precisely three Vaccines are rolling out to health weeks after the first, you don’t HOW LONG WILL workers now and will reach the arms of have to start all over again with THE VACCINE WHAT ABOUT WOMEN another two-dose regimen. “The LAST? WILL I NEED the rest of us by spring and summer. second dose can be picked up at WHO ARE PREGNANT any time after the first. ANOTHER ONE Here’s what you need to know. OR BREASTFEEDING? NEXT YEAR?

Pregnant and breastfeeding IF I’VE BEEN That is to be determined. It’s HOW LONG WILL HOW DO I KNOW women should consult with their VACCINATED, possible that coronavirus in the past should talk to their obstetricians and pediatricians vaccinations will become IT TAKE TO WORK? IT’S SAFE? doctors about how to safely get about whether to get the vaccine. WILL I STILL NEED an annual event, just like the vaccine and what precautions The Pfizer vaccine has not been TO WEAR A MASK? the flu shot. Or it may be You won’t get the full protection Each company’s application to to take. Health officials are tested in pregnant women or in that the benefits of the from the Pfizer-BioNTech vaccine the F.D.A. includes two months of recommending that people with those who were breastfeeding, Yes, but not forever. Here’s why. vaccine last longer than a until about a week after the second follow-up safety data from Phase allergies should still get their shots and federal health officials have The coronavirus vaccines are year. We have to wait to see dose, based on clinical trial data. The 3 of clinical trials conducted and wait the standard 15 minutes not issued any specific guidance, injected deep into the muscles and how durable the protection researchers found that the vaccine’s by universities and other post-injection before leaving the other than allowing these women stimulate the immune system to from the vaccines is. protection started to emerge about independent bodies. In that phase, vaccination site. to be vaccinated if they choose. produce antibodies. This appears ten days after the first dose, but it tens of thousands of volunteers (The American College of to be enough protection to keep only reached 52 percent efficacy, got a vaccine and waited to see if Obstetricians and Gynecologists the vaccinated person from getting according to a report in the New they became infected, compared I HAD COVID-19 issued practice guidelines to help ill. But what’s not clear is whether England Journal of Medicine. A with others who received a ALREADY. DO I NEED women and their doctors talk it’s possible for the virus to bloom week after the second dose, the placebo. By September, Pfizer’s about vaccination.) in the nose – and be sneezed or efficacy rose to 95 percent. trial had 44,000 participants; no THE VACCINE? breathed out to infect others – serious safety concerns have been even as antibodies elsewhere Any side effects, which can reported. — Abby Goodnough It’s safe, and probably even WHEN WILL VACCINES in the body have mobilized to resemble the symptoms of beneficial, for anyone who has had BE AVAILABLE FOR prevent the vaccinated person COVID-19, last about a day and COVID to get the vaccine at some from getting sick. appear more likely after the IF I HAVE ALLERGIES, point, experts said. Although CHILDREN? second dose. In the Pfizer study, people who have contracted the about half developed fatigue. SHOULD I BE virus do have immunity, it is too So far, no coronavirus vaccine has Other side effects occurred in at CONCERNED? soon to know how long it lasts. So been approved for children. New least 25 to 33 percent of patients, for now, it makes sense for them vaccines are typically tested on sometimes more, including People with severe allergies who to get the shot. The question is adults before researchers launch headaches, chills and muscle pain. have experienced anaphylaxis when.

______YOUR HEALTH www.amcenters.com Brought to you by The New York Times 68 The Wide World Of Face Masks 69

N99 & N95 MEDICAL-GRADE MASKS

There’s a reason agencies recommend reserving N99 and N95 masks for healthcare workers first: according to the researchers, N99 masks reduce a person’s risk of infection by 94 to 99 percent after 20 minutes of exposure in a highly contaminated environment. N95 masks offered almost as much protection – the name refers to its minimum 95 percent efficiency at filtering aerosols.

DISPOSABLE SURGICAL MASKS

Surgical masks are made of nonwoven fabric, so they’re usually the safest option for healthcare workers who don’t have access to N99 or N95 masks.

Generally, surgical masks are almost three times as effective at blocking virus- containing aerosols than homemade face masks, but healthcare workers should The Wide still have access to them first.

“HYBRID” MASKS World Of It was discovered that the combination of cotton and chiffon offers the most protection regarding “hybrid” masks, followed by cotton and flannel, cotton and silk, and four layers of natural silk. These options may even be better at filtering small particles than an N95 mask, but they are not as good at filtering larger FACE particles. Researchers also found that two layers of 600-thread-count cotton or two layers of chiffon might be better at filtering small particles than a surgical mask.

MASKS THREE LAYERS OF COTTON OR SILK ARE ALSO HIGHLY PROTECTIVE

The World Health Organisation WHO recommends three-layer fabric masks: with an inner layer that absorbs, a middle layer that filters, and an outer layer made from a nonabsorbent material recommends medical masks for like polyester.

healthcare workers, elderly people, A recent study demonstrated that three layers of either a silk shirt or a 100 percent cotton T-shirt may be just as protective as a medical-grade mask. Silk in people with underlying health particular has electrostatic properties that can help trap smaller viral particles. conditions, and people who have tested positive for the coronavirus or SCARVES OR COTTON MASKS show symptoms. The single layer of 80-thread-count cotton is among the least effective materials at blocking coronavirus particles, both large and small.

The ideal face mask blocks large respiratory droplets from coughs or Scarves and cotton T-shirts reduced infection risk by about 44 percent after 30 sneezes – the primary method by which people pass the coronavirus seconds of exposure to the coronavirus, but after 20 minutes of exposure in a to others – rticles, called aerosols, produced when people talk or highly contaminated environment, that risk reduction dropped to just 24 percent. exhale. Even cloth masks vary since some types are more porous than others. But that’s better than zero. The infectious droplets may travel up to 16 feet when a person isn’t wearing a mask, compared to 5 feet when the particles leak out the sides of a face mask.

YOUR HEALTH www.amcenters.com 70 Is Coffee Good For You? 71

IS COFFEE GOOD In addition, experts say some of the are formed. Espresso has the strongest protective effects may be highest concentration of many FOR ME? with Type 2 diabetes, Parkinson’s compounds because it has less disease, and liver conditions water than drip coffee. Is COFFEE YES. such as cirrhosis, liver cancer and In moderation, coffee seems to chronic liver disease. For example, A study in JAMA Internal Medicine be good for most people — that’s having about five cups of coffee a examined the coffee habits of nearly 2 to 4 cups daily, or up to 400 day, instead of none, is correlated 500,000 people in the U.K. and milligrams of caffeine. with a 30 percent decreased risk found that it didn’t matter if they GOOD of Type 2 diabetes, according to a drank one cup or chain-drank eight “The evidence is pretty meta-analysis of 30 studies. — regular or decaf — or whether consistent that coffee is they were fast metabolizers of The potential benefit from coffee coffee or slow. They were linked associated with a lower might be from the polyphenols, to a lower risk of death from all For You? risk of mortality,” said which are plant compounds that causes, except with instant coffee, Erikka Loftfield, a research have antioxidant properties, the evidence was weaker. fellow at the National according to Dr. Giuseppe Grosso, Yes! But it depends on the Cancer Institute who has an assistant professor in human The way you prepare nutrition at University of Catania type of coffee and quantity. studied the beverage. your cup of joe may in Italy and the lead author of an influence your cholesterol umbrella review in the Annual We’ve come a long way from For years, coffee was believed to Review of Nutrition. levels, too. the cans of Folgers that filled be a possible carcinogen, but the 2015 Dietary Guidelines helped to However, coffee isn’t for Examples of this include the our grandparents’ cupboards, change perception. For the first everyone. There are concerns plunge-happy French press, time, moderate coffee drinking about overconsumption. This Scandinavian coffee, or Greek with our oat milk lattes, cold was included as part of a healthy is especially true for expecting and Turkish coffee — the kind diet. When researchers controlled mothers because the safety commonly consumed in the brews and Frappuccinos. for lifestyle factors, like how many of caffeine during pregnancy Middle East. Some of us are still utilitarian heavy coffee drinkers also smoked, is unclear. While the research the data tipped in coffee’s favor. into coffee’s impact on health is However, the oil in boiled coffee has about the drink while others ongoing, most of the work in this cafestol and kahweol, compounds A large 2017 review on coffee field is observational. called diterpenes. They are shown perform elaborate rituals. consumption and human health to raise LDL, the bad cholesterol, in the British Medical Journal and slightly lower HDL, what’s Coffee is steeped into our also found that most of the time, known as the good kind. coffee was associated with a DOES THE WAY COFFEE culture. Just the right amount benefit, rather than a harm. In IS PREPARED MATTER? Many consumers have also examining more than 200 reviews swapped loose grounds for can improve our mood; too of previous studies, the authors YES. DO YOU PREFER A DARK coffee pods. While there are much may make us feel observed that moderate coffee OR LIGHT ROAST? COARSE environmental concerns with drinkers had less cardiovascular GRINDING OR FINE? ARABICA single use pods, researchers anxious and jittery. disease, and premature death OR ROBUSTA? believe them to hold the same from all causes, including heart Roasting, for example, reduces benefits as, say, drip coffee. The attacks and stroke, than those the amount of chlorogenic acids, latter applies to cold brew, too, skipping the beverage. but other antioxidant compounds but more research is needed.

______YOUR HEALTH www.amcenters.com Brought to you by The New York Times Kyiv: +38 (044) 490 76 00 | Lviv: +38 (032) 253 70 00 | Odesa: +38 (048) 701 40 00 Tbilisi: +995 (32) 250 00 20 | Batumi: +995 (32) 250 00 77 | Moscow: + 7 (925) 447 75 67 Almaty: +7 (727) 983 30 00 | Nur-Sultan: + 7 (717) 291 97 77 www.amcenters.com