Fri, 17 Apr 2026 11:05:29 -0700EditMySiteFri, 27 Mar 2026 20:45:36 GMThttps://www.naimdecatur.com/blog/steps-to-better-health
Have you ever heard the notion that walking 10,000 steps a day leads to improved health outcomes? Well you may be surprised to learn that metric was developed for a marketing strategy in 1965 to sell a pedometer called Manpo-kei—translated to the “10,000 steps meter.”
 
Walking 10,000 steps is roughly equal to 5 miles and about 500 calories. But the original focus of tracking step counts was not to set exercise goals or lose weight. Rather, exercise scientists have studied step counts as a practical measure of sedentary behaviors.
 
Steps are a measure of how sedentary one is during the day outside of intentional exercise. In other words, step counts help to determine whether our Activities of Daily Living (ADLs) keep our body in motion or whether we sit for most of the day. Even if you intentionally exercise one hour a day, you are still considered sedentary if your steps are limited on average to about 2,700 steps a day. Likewise, if you jog 5 miles a day, i.e. 10,000 steps, but your step count outside that intentional activity is in the 2,700-step range, then you are still considered sedentary.
 
The Health Implications of an Increasingly Sedentary Society
 
Since the 1950s, rapid advances and changes in technology, communication, transportation and the workplace have evolved us into a society that spends much of the day sitting and less time being active. Being inactive, or taking fewer than 2,700 steps a day, has been linked to metabolic diseases, cardiovascular disease, dementia, depression, falls, sarcopenia, osteoporosis and cancer. It is now widely recognized that there is value in breaking up the time we spend sitting.
 
Science-Backed Goals with Encouraging Figures
 
Since the unofficial target of the 10,000-steps-a-day metric was an arbitrary number, what does science say is an ideal step count to counteract the effects of being sedentary?
 
Last summer, a meta-analysis of 31 studies found that 7,000 steps a day vs. 2,000 steps is a clinically meaningful goal.
 
Importantly, researchers found this can lead to a 47% lower risk of all-cause and cardiovascular disease mortality, 25% lower risk of cardiovascular disease incidence, 37% lower risk of cancer mortality, 14% lower risk of diabetes, 38% lower risk of dementia, 22% lower risk of depressive symptoms, and a 28% lower risk of falls.
 
Finding Ways to Stay Active
 
After you have exercised with intention each day, what are some ways you can defy gravity and increase your ADL steps?
 
General Activities

• Stand/walk around when speaking on the phone
• Do your own housecleaning or gardening
• Walk the dog the long way home (fun fact: dog owners have lower BP, cholesterol and triglycerides!)
• Meeting a friend for coffee? Go for a stroll instead of sitting at a café.
• Get off the couch at each commercial break (Even better? Lose the remote and get up to change the channel or volume—if your TV set still has those physical functions!)
• Golfing? Skip the golfcart and walk the course
• Go shopping in person instead of online
• Plan some fun that involves walking such as visiting a museum, art gallery, flea market, street fair, etc.

 
Getting Around

• Get off the bus or subway one stop earlier and walk to your destination from there
• Walk errands
• Take the stairs down, elevator up
• Don’t use the drive-through window, park and walk inside
• Park as far away from the store door as possible

 
At Work (if you are working in an office setting):

• Use the printer/copier farthest from your desk
• Set a timer to go off every 20 minutes to stand up and walk around
• Get out of the office for at least 20 minutes each day to walk a few errands (this can be a great mental health break, too!)

 
And remember, what gets measured gets managed, so a small investment in a pedometer or fitness watch may be a worthwhile expense.
 
If your New Year’s resolution to start exercising with intention has fallen through, or if you already exercise with intention and want to stay motivated, Motivated Mondays, a member benefits through my partnership with Concierge Choice Physicians is about to embark on a two-month long resolution around exercise. If you aren’t already signed up, you may do so by clicking here.
 
And as always, I am here to help you achieve your wellness goals. Please reach out if you have any specific questions for me.
]]>Mon, 01 Dec 2025 14:33:06 GMThttps://www.naimdecatur.com/blog/connection-health-and-the-power-of-extending-yourselfWith all the modern advancements of the world, we might assume people feel more socially connected than they did generations ago. Afterall, much of the past limitations of communication now have modern solutions, with texting, videoconferencing and social media bridging the gaps of time and space in social connections. Yet, in 2023 the U.S. Surgeon General declared loneliness a public health epidemic and the American Medical Association concurred the following year.
 
How, in this Age of Communication, is loneliness a public health crisis?
 
It’s important to first clarify terms. “Loneliness” is a subjective experience in which the individual feels a level of unease because their need for connection does not meet their reality. A lonely individual may be surrounded by people but still does not feel connected and supported. The depth of their relationships is too shallow. “Social isolation” is the objective reality of truly existing with a deficit of social bonds. And for some, that may be just fine—they do not experience a need for something deeper. But for others, loneliness is a consequence of social isolation.
 
Loneliness is a major social risk factor for morbidity and mortality, on par with diseases and lifestyle factors such as obesity, sedentary behavior and even smoking. Evidence links loneliness to premature death and several adverse health outcomes including but not limited to an increased risk of dementia, stroke, heart disease, hypertension, depression, diabetes, and arthritis.
 
How can loneliness undermine one’s health in such profound ways? Not all studies result in the same findings. The postulated pathways include physical, psychosocial and behavioral, and possibly an interplay between the three. Here are some of the proposed mechanisms at play:

• Stress. Having an unmet need for deeper social connections is suspected to sustain a physiological stress response leading to immune suppression, hypertension, systemic inflammation and impaired metabolism.
  
  
• Lifestyle behaviors. Lonely individuals might be more likely to have a sedentary lifestyle, poor diet, and engage in activities known to undermine health, such as smoking, alcohol consumption or recreational drug use.
  
  
• Sleep. It is well-documented that lonely individuals demonstrate poor sleep quality. This may be the result of depression or stress and lifestyle behaviors, all of which are deleterious to sleep quality.
  
  
• Depression. In some cases, loneliness may drive depression where an unmet need for deeper social connections leaves the individual feeling unsupported and ill at ease. In other cases, depression may lead to self-isolation. Depression can activate a physiological stress response, disrupt sleep and encourage poor lifestyle behaviors.

 
If you are lonely, please schedule time to speak with me. Together we can discuss your feelings and explore options for resolution.
 
If you are satisfied with the depth of your social connections, it is still possible you know someone who is suffering. Perhaps someone who recently lost a pet or spouse, someone new to your community, a neighbor who lives alone, or a quiet coworker. Could you take the time to extend yourself to that person? Perhaps you could invite them for a walk or a cup of coffee, drop off a home-cooked meal and have a chat with them, invite them for a game of cards—or something else that piques your interest, and theirs?
 
Extending yourself in this way can be good for you, too. A 2024 study analyzing 90 workplace well-being interventions found only one intervention resulting in a positive association across all measurable well-being outcomes: charitable work/volunteering. In other words, being of service to others.
 
With the holidays rapidly approaching, perhaps you can find the opportunity to improve your sense of well-being by extending yourself to someone in need?]]>Thu, 01 May 2025 14:13:32 GMThttps://www.naimdecatur.com/blog/ready-to-care-useful-considerations-for-caregivers​Ready to Care: Useful Considerations for Caregivers
 
As our loved ones age, the reality of their evolving needs comes into view and that may include playing an advanced role in their care. You may already know from personal experience that family caregivers are essential contributors to the healthcare system. In fact, it is estimated that 1 in 5 adults in the U.S. provide unpaid care to a family member or friend, many of whom are given little to no advanced notice. In order to help manage stress, expectations and provide the best care possible, you can anticipate the call to care by considering the following tips, resources and self-care advice.
 
Becoming A Caregiver
 
Patience is often the most important—and toughest—practice in caregiving. Keep in mind your loved one’s emotional needs and focus on/promote their dignity and independence as much as possible. Be an active listener and be attentive to your loved one’s verbal and non-verbal cues. Researching their diagnoses and speaking with their doctors (when appropriate) about their condition can help you to better understand what is needed from you in the management of their care.
 
Assess what is needed in terms of time management and organizational needs, including coordinating doctor’s office visits and household maintenance. If your loved one has more than one caregiver, define the roles of each contributing person, keeping in mind distance, time, resources and skills/experience. This can help you prioritize and anticipate the management of certain items and avoid future conflicts.
 
Document everything, including your loved one’s routines, diagnoses, medications, healthcare professional care team, emergency contacts and other important phone numbers, and upcoming appointments. You may consider keeping a care journal to organize these items. In addition, it will be important to organize medical records and legal documents (such as power of attorney documents, medical directives and wills) in one place.
 
Among the approximately 53 million Americans in caregiving roles, 70% offer unpaid elder care assisting adults aged 65 and older. However, in certain circumstances, one can be paid to provide caregiving to a family member.
 
Adult daycares and home healthcare programs may be available to support the person you are caring for. Medicare, Medicaid, veterans' benefits or private health insurance may pay for a portion or all of the costs depending on income, degree of disability and other factors.
 
You may also be able to enroll the person you’re caring for in long-term care insurance, which covers the costs of care for individuals who are no longer able to care for themselves and/or have cognitive impairments. Long-term care options may include home care, assisted living, skilled nursing care facilities or residential facilities. Consult with your loved one’s insurance agent to determine if they qualify for long-term care insurance.
 
For end-of-life care, hospice is excellent at providing durable medical equipment (DME) and nursing (in some instances, care time may be limited). Patients usually incur little-to-no out-of-pocket costs for Hospice care, but insurance coverage varies across networks and among individuals, so be sure to research costs.
 
Organizing Yours and Your Loved One’s Affairs Ahead of Time
 
It is not uncommon to find your loved one’s affairs in disarray or organized in a fashion that is only meaningful to them. You can get ahead of the entanglement of affairs with Advance Care Planning. The National Institute on Aging has an excellent resource to aid in advance care planning, with checklists and information to help you get organized before caregiving becomes necessary. I also addressed advance care planning in greater depth in my June 2023 blog, which you can find in my blog archives.
 
An often-overlooked consideration for caregivers is access to password-protected devices and social media accounts. If you do not secure those early on, you may need a court order to access them in the future. Apple devices allow a legacy contact designation.
 
And if you anticipate becoming a loved one’s Power of Attorney, research or speak with an attorney about the laws in your state regarding Power of Attorney designations.
 
Taking Care of Yourself
 
As with the oxygen masks on an airplane, we must prioritize our own wellbeing in order to properly care for others. Studies show the degree of a caregiver’s psychological, emotional and physical stress varies by gender and age, with women and caregivers 50 and under experiencing greater stress. Depending on your personal circumstances (like distance from the person you’re caring for, your employment and finances, for example) as well as the severity of disease or disability of the person you are providing care for, caregiving can take many forms and have varying impacts. Being prepared and staying organized can help you to manage the stressors you may encounter.
 
In addition to the usual self-care advice to sleep, move, eat right and keep your doctors’ appointments (be sure to schedule your exam with me each year and contact me for any other health concerns that arise!), decide what you need for yourself to keep going. Whether it’s a daily walk, a phone call with a friend or a coffee date with friends, try to schedule time for yourself each day. Planning that “me time” into your schedule will help you to actually take the time for yourself, and it may help to reduce any associated guilt you may otherwise experience.
 
Moreover, friends and family members may offer you help. While, for many, your first inclination may be to say, “No, thank you,” I would implore you to consider a genuine offer of help. Accepting help with remedial tasks that take up time and energy (like driving to doctor’s appointments, picking up prescriptions, cooking hot meals, walking the dog, etc.) could help to ease your mental or physical burden.
 
Looking for outside support to help you cope with a loved one’s new diagnosis and/or your new role as their caregiver? Take this quiz to discover the endless free and fee-based resources available, ranging from mental health professionals, group therapy sessions, faith leaders and senior centers, to the VA or AARP. And, of course, feel free to contact me with any questions or concerns about your own health and wellbeing.
 
Becoming a caregiver can be incredibly rewarding yet exhausting. To manage your stress, it can be helpful to focus on the tasks at hand, taking it one day at a time, and determining the best way to break down priorities with a special focus on your loved one’s safety, health and emotional needs, as well as your own. 
]]>Tue, 25 Feb 2025 19:04:58 GMThttps://www.naimdecatur.com/blog/springing-forward-without-losing-sleep-your-guide-to-daylight-saving-time​Each year, we spring forward into Daylight Saving Time (DST) the second Sunday in March and we fall back to Standard Time the first Sunday in November. The intention of the extra hour of daylight is to conserve energy, but it has a number of adverse health effects.
 
Beyond a sleep deprived society losing yet another hour of sleep when we spring forward, what is the reason DST is so disruptive to our internal clocks?
 
In essence, every cell in your body has an internal clock that controls your biology on a 24-hour schedule. This is known as the circadian rhythm (CR). The primary driver of the CR is our exposure to lightness and darkness. For optimal functioning, our CR requires exposure to bright light during the day, which keeps us alert and gives us energy during the day, and reduced amounts of light in the evening, which induces drowsiness to get a good night’s rest. However, the opposite happens after DST when it is darker in the morning and lighter in the evening. Your body’s natural CR becomes mismatched with the clock. A misaligned CR will leave you groggy in the morning hours and alert before bed, much like jet lag if you travel west to east.
 
A misaligned CR will not only interfere with your sleep patterns, but also disrupt the appropriate timing of the release of hormones which impact hunger/satiety, mood, immunity, and metabolism.


Many agree we should skip the bi-annual time change, and just change the clocks once per year. There are several national petitions circulating to stop “falling back” but most scientists agree eliminating “spring forward” would make more sense, because Standard Time is more closely aligned with our CR.
 
As of now, no changes have been made so we will be switching to DST next weekend, so how can we prepare for Daylight Saving Time?
 

• Starting Tuesday night, March 4th, go to bed 15 minutes earlier each evening than the night before until the change happens. This will make that initial hour-long loss of sleep less challenging.
  
  
• Consider a lighter schedule on Sunday, March 9th  and Monday, March 10th  to allow your body to adjust.
  
  
• On Sunday and Monday limit naps to 20 minutes in duration. This will help to avoid a bad cycle of not sleeping and trying to catch up on sleep and then again not sleeping,
  
  
• From the time you rise until just after dinner, get as much exposure to daylight as possible.
  
  
• Monitor caffeine consumption. How quickly you metabolize caffeine is genetic, so you know best if it stimulates you and keeps you awake at night. If it does, make your last dose of caffeine 8 hours from your planned bedtime, as half of it should be metabolized by then. Did you know? There is little actual caffeine in chocolate. If you find chocolate stimulating, it is likely the effect of theobromine, a component of the cacao bean and in highest concentration in dark chocolate.
  
  
• Avoid alcohol at night. It may help you to fall asleep faster, but you likely won’t stay asleep through the night, interfering with the deep restorative stages of sleep.
  
  
• Exercise! Just avoid it close to bedtime when it might interfere with sleep.
  
  
• In conjunction with your concierge physician, consider eating within a restricted window of 8 hours a day (optimized if those 8 hours are during daylight hours).
  
  
• Lastly, as the night draws to a close, start to dim the artificial lights. This means dimming the overhead lights, reducing screen time/adjusting brightness and logging off 1-2 hours before bedtime, and ditching the TV. Consider a paperback book or a journal for entertainment before bed instead.

 
With these tips and tools, you can adjust your circadian rhythm and conquer the fog and grog of Daylight Savings.
 
]]>Thu, 31 Oct 2024 18:02:11 GMThttps://www.naimdecatur.com/blog/a-heartfelt-thank-you-celebrating-our-journey-togetherWith Thanksgiving approaching, my heart is filled with immense gratitude and warmth. I want to take a moment to express just how thankful I am for each and every one of my concierge members. Your decision to join my concierge program and prioritize your health is something I deeply appreciate.
 
In an era where healthcare often feels like a series of rushed appointments and impersonal interactions, I knew I needed to forge a new approach to patient support and enhance the service my team and I provide. My concierge program became the solution, helping us to build a more personalized patient environment, fostering a mutual dedication to improving health outcomes.
 
This journey has been incredibly rewarding for me, not just as a physician, but as a partner in your health. I’ve seen firsthand the positive changes and improvements that come from a more engaged and proactive approach to healthcare. It’s been inspiring to witness your progress and to work with you to maintain and improve your health over time, with greater continuity and understanding.
 
Together, we are not just managing health. We are thriving.
 
The opportunity to make a real difference in people’s lives is truly fulfilling, and I thank you for making that possible.
 
Practicing Gratitude for Your Health
 
“The heart that gives thanks is a happy one, for we cannot feel thankful and unhappy at the same time.” -Douglas Wood
 
In the spirit of Thanksgiving, I encourage you to identify all that you are thankful for and to develop a regular practice of gratitude. Gratitude is like a personal trainer for your mindset—just a few reps a day can boost your mood and strengthen your outlook!
 
Your practice doesn’t have to be hokey or complicated. It can be as simple as writing one line in a journal each day or keeping a note in your phone to share something that happened that day for which you are grateful.
 
For example, you can start by writing a note that states, “Good things always happen to me.” Then, throughout the day, look for positive things that occur and write them down.
 
When we regularly acknowledge and appreciate the positive aspects of our lives, we shift our focus away from stress and negativity, which can help lower levels of the stress hormone, cortisol. This shift not only improves emotional resilience but also supports better mental health by reducing symptoms of depression and anxiety. Furthermore, gratitude can enhance physical health by encouraging healthier lifestyle choices, such as improved sleep quality and more consistent exercise, which contribute to a stronger immune system and better cardiovascular health.
 
A Final Note
 
Thank you once again for reminding me why I chose this profession, and for being a major contributor to my gratitude practice each day.
 
As we move forward, I remain dedicated to ensuring your membership exceeds your expectations. Your feedback and experiences are invaluable, and I encourage you to share them with me and my team so that we can continue to improve and adapt to better serve your needs.
 
I wish you and your loved ones a wonderful Thanksgiving.
]]>Tue, 03 Sep 2024 17:22:49 GMThttps://www.naimdecatur.com/blog/exploring-the-health-benefits-of-extra-virgin-olive-oil-vs-plain-old-olive-oil​As the primary fat in the Mediterranean Diet, olive oil has been studied extensively for its health-promoting benefits. Regular consumption, defined as 1.5 - 4 tablespoons a day, has been observed to reduce the risk of total and cause-specific mortality. But not all olive oils are created the same. Thus, a study comparing the health benefits of EVOO to OO recently caught my eye.
 
Extra virgin olive oil (EVOO) is distinguished from olive oil (OO) by the extraction process. OO is produced via chemical extraction and processing, whereas EVOO is produced by crushing the olive thereby retaining and preserving the phenol content of the fruit (yes, olives are classified as a fruit!). It is the phenol content of the EVOO which is thought to impart the health-promoting benefits, not the fatty acid content (aka MUFAs).
 
The study participants
 
In the study comparing the two, 12,161 participants were assessed for variables such as sociodemographic factors, self-reported health conditions and medications, and diet, specifically their adherence to the Mediterranean Diet and type of olive oil consumed each day. Participants were followed for a mean 10.7 years.
 
The findings
 
Researchers found the risk of all-cause mortality and cardiovascular mortality was lower in those with the highest reported daily EVOO consumption, and this association was not replicated in those reporting OO consumption.
 
When total daily olive oil consumption was combined (i.e. adding together both OO and EVOO consumption), the risk of mortality was also reduced—but not as low for those with higher daily EVOO consumption (not combined with OO).
 
Interestingly, deeper reductions in all-cause mortality were noted in those reporting both higher EVOO consumption and physical activity, indicating a synergistic effect between the two, the mechanism of action for which is not fully understood.
 
How do we interpret this study?
 
We can start by noting it is not a randomized clinical trial (RCT). Instead, this study is strictly observational, meaning we can observe the results, but we cannot draw conclusions. Had the researchers randomly assigned half the participants to EVOO consumption and half to OO, we would have more conclusive results. So, I dug a little more into the research in PubMed. A review article of 34 studies in which EVOO was compared to other fats found EVOO superior in a variety of biomarkers and health outcomes—this was again believed to be imparted by the phenol content.
 
Where does this leave us?
 
It would seem that EVOO might have benefits above and beyond that of other fats, including plain old olive oil. Specifically, a serving of 2 tablespoons of EVOO a day appears to be beneficial. It’s important to also remember the statistically observed synergy between EVOO and physical activity—so keep moving!
 
Buying EVOO
 
When purchasing, remember to read the label to make sure it says EXTRA VIRGIN olive oil and if you can find it unfiltered that’s even better! Check the expiration date, as phenol content wanes with time. Pesticide residue studies of European olive oils do not indicate contamination above threshold levels, thus if purchasing European olive oils, it may not be important to choose an organic version. And be sure to keep your EVOO away from heat (not next to or above the stove or oven) and away from light.
 
There exists both controversy and contradictory research results regarding the degradation of phenols with cooking. It seems prudent to save the pricey EVOO variety for salad dressings and for finishing/topping soups and vegetables for flavor and mouthfeel.
 
If you have questions about your specific EVOO recommendations in relation to your personal health, please reach out for a chat. You may also feel free to share this blog with your friends and family.

​ 
 

SOURCES:
 
Ambra R, Lucchetti S, Pastore G. A Review of the Effects of Olive Oil-Cooking on Phenolic Compounds. Molecules. 2022 Jan 20;27(3):661. doi: 10.3390/molecules27030661. PMID: 35163926; PMCID: PMC8838846.
 
Donat-Vargas, C., Lopez-Garcia, E., Banegas, J.R. et al. Only virgin type of olive oil consumption reduces the risk of mortality. Results from a Mediterranean population-based cohort. Eur J Clin Nutr 77, 226–234 (2023). https://doi.org/10.1038/s41430-022-01221-3

]]>Mon, 24 Jun 2024 14:46:58 GMThttps://www.naimdecatur.com/blog/modifiable-lifestyle-changes-can-help-stave-off-cognitive-declineBackground
 
Over the past 20 years, medicine has made incredible advances, and those of us in practice can attest to the incredible ways in which we can extend the life of our patients, beyond what we could have ever anticipated in medical school. But with longer lives comes the spectrum of cognitive decline and neurodegenerative diseases, namely dementia—an umbrella term for a number of neurodegenerative diseases, including mild cognitive impairment (MCI) and Alzheimer’s disease (AD). In early June, a rare, albeit small (n=51), randomized clinical trial was published in Alzheimer’s Research & Therapy that determined the effectiveness of lifestyle changes on the progression of MCI and AD, and I am inspired by the findings.
 
It is estimated that 40% of global dementia cases are related to 12 modifiable risk factors. (Many of which also impact heart disease. Remember, what affects the heart affects the brain!). Several previous, small studies have shown the effectiveness of intensive lifestyle changes on the progression of MCI and early AD, but none had a control group nor were they randomized. That is what sets this study apart.
 
What did the study address?
 
Over the course of 20 weeks, participants and their spouses or study partners adapted the following lifestyle changes:

• A diet of minimally processed, plant-based, whole foods (no Beyond Meat here—remember, some plant-based foods can still be highly processed!), low in added sugar, refined carbs and harmful fats. Calories were unrestricted.
  
  
• Taking select* supplements. *Please consult me before divesting yourself of hard-earned money prior to taking something that may not be appropriate for your biochemistry or that interacts with medications prescribed for you.
  
  
• Moderate daily exercise, such as 30 minutes of walking or other cardio exercise, and mild strength training three times per week. Specific exercise guidelines were based on age and fitness level.
  
  
• Stress management via an hour of meditation, gentle yoga or breathwork daily.
  
  
• Support groups for participants and their spouses or study partners, 3 days a week.

 
In the study, all interventions were supported via 4-hour Zoom sessions three times a week for the participant and spouse or study partner.
 
The study aimed to determine if:
 

• these specific multi-modal intensive lifestyle interventions could affect MCI or cognitive function in cases of early dementia
  
  
• there was a correlation between the degree in lifestyle changes and the change in cognitive function
  
  
• the degree in lifestyle change affected the degree of biomarkers

 
What did they find?
 

• There were significant differences between the study group and control with regard to all four cognition and function tests, either by improvement over the control group, or less deterioration than the control group.
  
  
• There was significant correlation between the degree of lifestyle change (how closely participants adhered to the protocol, i.e. a dose response) and clinically relevant biomarkers for AD/MCI and cognition and function tests.
  
  
• Only the study group experienced positive microbiome changes.

 
Interestingly, in one of the biomarkers, the degree of change was similar to that affected by the clinical trials for new intravenous medications!
 
My takeaway
 
This study provides yet another reason for us to eat real food, move more, breathe better and connect more—all of which have multiple benefits to our health and wellbeing.
 
Let’s continue to work together on the path toward better health and wellness. Don’t forget, my concierge members also have access to the Concierge Choice Physicians Motivated Mondays program which provides a year’s worth of mini-resolutions focused on the prevention of cognitive decline through lifestyle changes. To sign up for the weekly emails, please contact CCP’s Erica Rios: erios@ccpmd.com
 
Click here to visit past editions of Motivated Mondays.
 
Study source:
Ornish, D., Madison, C., Kivipelto, M. et al. Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial. Alz Res Therapy 16, 122 (2024). https://doi.org/10.1186/s13195-024-01482-z
​]]>Fri, 10 May 2024 11:49:51 GMThttps://www.naimdecatur.com/blog/dietary-cholesterol-vs-serum-cholesterolAmerican dietary guidelines for cholesterol limits were established in the 1960s and, in the three decades that followed, an entire food industry was born as low-fat food products dominated grocery store shelves. Americans became fat-obsessed, eschewing nutrient-dense foods high in cholesterol, such as eggs, shrimp and cheese. Unfortunately, though, the daily cholesterol guidelines were not based on data but on consensus; and in 2015 dietary cholesterol guidelines were eliminated. But many people remain afraid of fatty foods with the idea that dietary cholesterol increases serum cholesterol (e.g. type of body fat or lipid, representing the amount of total cholesterol in our blood) and thus, they continue to avoid nutrient-rich, high cholesterol foods. Today, let’s settle this issue once and for all.
 
For most people, consuming foods high in cholesterol does not lead to an increase in serum cholesterol.
 
Why is this? Isn’t it intuitive to think that what is consumed would be reflected in a blood test? The human body is remarkable in its pursuit of homeostasis. Meaning, physiologically speaking, the body seeks to keep all variables in balance.
 
Cholesterol serves a great many functions in the body: it is the foundation for the production of steroid hormones and Vitamin D, it is a critical component of cell membranes (the outer shell) and it is involved in the creation of bile, which helps digest fat. You might be surprised to know your brain holds the greatest concentration of cholesterol in your body!
 
Plainly stated, the body needs cholesterol and uses an enzyme to make cholesterol—it isn’t purely sourced from the diet. When dietary cholesterol is high, this enzyme is suppressed, maintaining homeostasis. Like I said—the human body is remarkable!
 
The notable exceptions to this rule are diabetics and cholesterol hyper-responders—which make up an estimated 10-30% of the U.S. population. The information above does not apply to these individuals, who should continue to adhere to physician orders regarding dietary cholesterol.
 
We can further this discussion in the context of your specific health history at your next annual concierge exam. Please be sure to contact my office if your exam is not already on the schedule.]]>Wed, 17 Jan 2024 17:04:37 GMThttps://www.naimdecatur.com/blog/how-to-make-the-most-of-new-years-resolutions-as-a-concierge-member​I hope you enjoyed the holidays and have had a fresh start to the new year.
 
Now that it is nearly the end of January, I wonder: have you set wellness resolutions and health goals for 2024? Are you struggling to achieve those health goals or stick to those wellness resolutions? Are you surfing the internet for help? Are you falling down the rabbit hole in your search for a leg up in reaching your goals and resolutions? If so, you are not alone.
 
The internet has created a shift in patient care. Consumers can now gather health-related information for themselves and come primed to the healthcare encounter with a level of knowledge not seen by previous generations of physicians. In some ways, this is healthy empowerment for patients who have long felt a lack of control over their care. And it is indeed helpful when patients have a general understanding of their condition/s as it can facilitate the conversation and encourage compliance with the plan of care.
 
Yet, in other ways, access to online health information has undermined the doctor-patient relationship. Patients now come to the encounter prepared to lead their care in a direction that may not be in their best interest according to science. This is partly because the information on the internet is not monitored for accuracy. This is especially evident in the “blogosphere,” where influencers shell out health advice without a background, education or training in their subject matter.
 
There are several ways to determine if the medical advice you’re reading is sound. One of the greatest tip-offs to inaccurate or misleading information relates to your wallet. If the sale of supplements, services, subscriptions—or anything—comes along with the purported medical advice, think twice.
 
Here are a few additional questions to ask yourself before believing what you read:

• Does the sponsor of the information have relevant credentials in that topic?
• Do they provide references to back up their claims?
• What do they have to gain with your buy in?

 
There was a time when we could say traditional media sources (newspaper, radio, TV) were OK. That is rapidly shifting in an era of “advertorials” and “infomercials.” Two health-related sites that are conservatively OK are the NIH and WebMD. However, even that content can be taken out of context, misconstrued or simply not applicable to you, as the context of your whole health history is not considered in those articles.
 
Instead of consulting Dr. Google, I urge you to consult me, your actual doctor, instead. One of the wonderful benefits of concierge medicine is the time we can spend together which is often not available in other settings. Send me an email with your health goals and wellness resolutions. If you have already combed the internet and have found information you would like me to vet, include it in the email.  Then schedule an appointment. I will come to our encounter prepared to understand what you need during that visit, and we can have a dialogue about your questions or interest.
You may also wish to consider participating in Motivated Mondays, which is a reputable source of information for many of your typical wellness resolutions. Contact your Motivated Mondays coach, Michele McCambridge, MPH, to participate.
 
Cheers to your best health in 2024.
]]>Fri, 17 Nov 2023 17:59:39 GMThttps://www.naimdecatur.com/blog/happy-thanksgivingDear Concierge Members:
 
I trust this email finds you in good health and spirits ahead of the Thanksgiving holiday. As your dedicated healthcare provider, I wanted to take a moment to express my sincerest gratitude for the privilege of being a part of your wellness journey.
 
Throughout our interactions, whether for routine check-ups or times when you've sought my guidance, I have been continually impressed by your commitment to your health and honored by the trust you have placed in me. Your dedication to making positive changes has not only reflected on your own well-being, but has also inspired me in my profession.
 
It's patients like you who remind me why I chose to be a physician—to make a positive impact on lives, to provide care, and to be a source of support. Your openness in sharing your concerns and your active participation in healthcare decisions have truly made our doctor/patient relationship a remarkable one.
 
Please remember that your health and well-being remain my top priority. If you ever have questions, need guidance, or simply want to discuss an aspect of your health, please don't hesitate to reach out. I am here to provide you with the best service possible.
 
As we continue this journey together, I am excited to witness your progress and support you in achieving your health goals. Thank you once again for allowing me to be a part of your healthcare team.
 
Wishing you a Happy Thanksgiving.
 
Warm regards,
 
Dr. Jeffrey Johnson
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