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Naturally Change Your Diet
Learn how to alter your diet naturally by developing a healthy eating habit.
Click below to learn more.
http://www.miamiintegrativemedicine.com/blog/how-to-develop-a-healthy-eating-habit/
Also be sure to check out Dr. Bordenave’s new YouTube video!
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How to Develop a Healthy Eating Habit
Integrative medicine is designed to treat the whole body. Through a combination of healthy eating and healthy living, an integrative medicine practitioner can change someone’s life. The goal is to eliminate the medications, treat the root cause and feel changes that last the rest of your life.
When looking for such long-term change you must understand that an integrative medicine practitioner can give you the blueprint to healthy living and help you along the way, but to really feel the effects a habit must be formed. A habit is essentially being able to do something without thinking about it. There is no effort involved. Like brushing your teeth, taking a shower, going to work. These are the things you do every day and give no thought to. But there was a time in your life where it was effort. As a child all kids have to be told to brush their teeth or take a shower. It wasn’t until you did it repeatedly over a long period of time that it became a habit.
Another factor involved with forming a habit is seeing the benefit. When you were a child you probably didn’t want to take a shower or brush your teeth. But as you continued to do it you realized the benefits of it; whiter looking teeth, cleaner skin, and a better look. Now that task that seemed like a huge effort became something you wanted to do every day. It started to become a habit and by seeing the benefit it was possible.
Developing a healthy eating habit is the exact same way. Right now if you’re eating habits are lackluster, then eating healthy probably feels like effort. Having a doughnut in the morning seems much easier and tastier then making some eggs. Eating a salad with lunch probably feels like a challenge when a bag of chips is tempting you. It is understandable. But know that if you were able to build other habits like brushing your teeth and getting a shower, you are just as able to build a healthy eating habit. Here’s how.
Start off small and keep things very simple. If you have already paid a visit to your local integrative medicine doctor then they should have given you a clear outline of healthy foods you can eat. Don’t go all in right from the start. Start off with a piece of fruit every day. Eat an apple, orange, grapefruit, etc. Whatever fruit that you really enjoy eating. If it has a great taste it won’t feel like as much effort. Do this for a two-week period. Next find a vegetable that you really enjoy. Eat cauliflower, carrots, broccoli, etc. Whatever it is that you enjoy eat it. Incorporate this in with your current diet for two weeks.
Now a month has passed and you are eating one fruit and one vegetable every day. Keep eating these and now incorporate one healthy meal into your week. It doesn’t matter if it is breakfast, lunch or dinner. It also doesn’t matter what day of the week it is. Find a healthy meal you think you will love and then cook it. Each week add an extra healthy meal.
As time continues on you have very slowly incorporated a healthy diet into your life. You have been eating fruits and vegetables for months. Just about every meal you eat is healthy and your life is changing. It may feel like it is too slow. But building a habit takes time, by doing this so gradually you set yourself up so that it is impossible to fail.
You will also notice a change in the way you feel. Eating healthy for a long period of time boosts your energy and lessens if not eliminates your aches and pains. Just like with showering and brushing your teeth, you see the benefits and you continue forward. Your taste buds will start to change as well. When looking at a doughnut or a bag of chips you will not feel the craving. Instead you will desire fruits, vegetables, beans, lean chicken, etc.
With expert advice from integrative medicine practitioners like Dr. Jorge Bordenave you can set yourself up for long-lasting success. Heal your whole body and make the change that lasts a lifetime.
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Relieve Stress With Breathing Exercises
Diminish anxiety and stress with simple and easy breathing exercises.
Read the full article below…
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Accupuncture May Be The Answer Your Are Looking For
If you are suffering from an illness or injury that won’t relent acupuncture may just solve your problem. Check out the article below to learn more.
http://www.miamiintegrativemedicine.com/blog/5-health-conditions-treated-with-acupuncture/
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5 Health Conditions Treated with Acupuncture
Acupuncture is a method of both complementary and primary therapy that is used around the world to treat a broad range of health conditions. According to the World Health Organization, acupuncture can be effectively used for the treatment of many health conditions including back pain, knee pain, headaches and various diseases, symptoms and conditions. The therapeutic effects of acupuncture have been shown to alleviate or completely eliminate the symptoms of many health conditions.
Neck Pain
Acupuncture is a proven effective solution to neck pain and shoulder tension. Many patients who regularly work at a computer and sit at a desk for extended periods of time suffer from a lack of circulation in the tissues surround the neck. Stiffness and muscle tension are both common with this type of activity. One of the most significant acupuncture points known as fuchi is located just below the hairline at the top of the neck. This point is a common acupuncture starting point for the treatment of headaches, insomnia and neck pain associated with sitting in front of a computer for an extended period of time.
Chronic Fatigue Syndrome
Many Miami acupuncture patients cite chronic fatigue as their primary reason for seeking treatment. Chronic Fatigue Syndrome or CFS varies from patient to patient but often is characterized by extreme tiredness, sensitivity to light & sound, depression, headaches, muscle and joint pain, panic attacks and irritability. Acupuncture has been proven effective at helping patients who suffer from CFS to reset the biological clock and therefore reduce symptoms of fatigue.
Dysmenorrhea
Acupuncture has been use for the treatment of female gynecological disorders for thousands of years. Studies have found a direct correlation between the reduction of primary dysmenorrhea related pain and uterine blood flow when certain acupuncture points are treated. In a study that followed women who received acupuncture on a weekly basis for three menstrual cycles versus a control group, the women who received actual acupuncture had a 90% rate of improvement in symptoms. (read the entire study here: http://www.ncbi.nlm.nih.gov/pubmed/3540764?dopt=Citation )
Anxiety & Depression
It is not uncommon for patients to suffer from both anxiety and depression at the same time. Acupuncture can be used with other holistic or integrative medicine techniques to treat anxiety or depression that is associated with a disruption of the circadian rhythm. An acupuncturist can often use specific acupressure points to treat twitching or restlessness, nausea, and dizziness while promoting relaxation for a better night’s sleep.
Headaches & Migraines
There are various types of headaches which can be treated using acupuncture. Miami acupuncturist & integrative medicine cardiologist Dr. Jorge Bordenave often treats chronic headaches and migraines using acupuncture rather than prescribing potentially dangerous or addictive pain medications. In many cases, acupuncture is not only more effective for the treatment of headaches, it actually reduces the number and severity of future headaches making it a safe & more effective choice for patients who suffer from tension-type headaches as well as migraine headaches.
Talk with a healthcare provider or acupuncturist about these additional symptoms, diseases and health conditions that are also commonly treated using acupuncture:
- Cervical pain
- Lower back pain
- Sciatica
- Peptic ulcer
- Acute gastritis
- Chronic gastritis
- Allergies
- Sinus problems
- Shoulder pain
- Hip pain
- Insomnia
- Arthritis
- Bladder control or bladder infection problems
- Obesity
- Infertility
- Sports injuries
- facial pain
- jaw pain
- tennis elbow or Golfer’s elbow
- stress
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This is Miami Integrative Medicine Blog by Dr. Jorge Bordenave
Thank you.
Incorporating Breathing Exercises with Your Integrative Medicine Treatment
As Integrative Medicine incorporates a full body approach to well-being, exercise is another effective and necessary piece of the complete “prescription.” Learning how to manage stress, anxiety and all of the worries of life is essential to maintaining well-being. Take some time after reading this article to digest and fully understand why and how to apply breath exercises to your Integrative Medicine treatment.
Using breathing exercises is essential to maintaining your health effectively and without potentially toxic medications. Since everyone has stress from their job, their personal commitments and from day to day stressors, finding a way to manage and diffuse it is essential to maintain optimal health. If left unchecked, stress over time can have negative effects. Experiencing symptoms of anxiety, which include an elevated pulse rate, tightened muscles, and increased stress hormones levels, among others, keeps your body’s immune system from functioning optimally. Over time, your body’s reactions to daily stressors from life, leads to diminished levels of energy and potentially an emotionally burnout and total exhaustion. Therefore, it is essential to know how to moderate your daily stress levels.
The first exercise to do is to quiet your body and mind. People who have recurring anxiety and nervous tension are filled with negative thoughts and “self-talk.” These people are always thinking, talking and fantasizing about their problems – this “mental movie” of one’s problems and worries is emotionally and physically draining. This constant stress and the racing mind must first be quieted.
Quieting the mind is quite an easy process and has many immediate and long-term beneficial effects. Pick anything of personal intrinsic value – it can be a piece of jewelry, a picture, a plant, etc. The next step is to inhale and exhale slowly for two minutes while looking at your chosen focusing piece. If you feel any anxiety or feelings of nervousness, re-focus on the object. This might not work the first time, the second time or even the third time. If you keep doing this, eventually your mind will become relaxed and not let competing and racing thoughts cloud your psyche.
The next exercise is to meditate. Meditation helps you feel organized and centered. Many people who experience anxiety, no matter the level, often feel disorganized and ungrounded. Meditating, preferably before starting your day, or anytime, enables you to focus your energy and be more efficient in completing work and personal obligations. Meditation begins by sitting or lying in a comfortable position. Close your eyes and begin to breathe deeply and rhythmically. Block out all thoughts and sensations except for your breathing. Sometimes there is an audio coach, a live coach or your inner conscious guiding you to focus on your breathing and your breathing only. Repeat until you feel very relaxed.
Along with the main type of meditation, there are variations of meditating to center one-self. The next method of relaxing is to release muscle tension. This can be accomplished by lying on your back, letting your arms rest naturally. Similar to meditating, develop and maintain a steady breathing cadence. Clench your fists, tighter and tighter, for 15 seconds. During this process, let the rest of your body relax and visualize your fists becoming tighter and tighter. After the 15 seconds, let go and let your body relax for 30 seconds. Do this same exercise with other tense parts of your body for 15 seconds on and 30 seconds off. Doing this, along with visualizing your relaxation will help you let go of tension naturally and effectively.
Performing these exercises will enable you to manage your stress and anxiety effectively, efficiently and without traditional prescription medication. Over time, your body will be more accustom to manage stress and anxiety better and you will be able to diffuse it better in the future.
Posted by Axiom Administrative Services–Integrated Healthcare Marketing Services
What You Need to Know When You First See an Integrative Medicine Practitioner
Learn all about the initial visit to an Integrative Medicine specialist and find out what you can expect in Integrative care. Read the full article here.
Holiday Wishes from Miami Integrative Medicine
The staff at Miami Integrative Medicine would like to wish everyone Happy Holidays, Merry Christmas and a Happy New Year!
Dr. Bordenave’s practice is located at:
4908 SW 8 street, Coral Gables, Fl. 33134.
They are open Monday thru Friday 9am to 5pm.
Phone: 305.446.2444
Website: www.miamiintegrativemedicine.com
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