Conquering Mount Kilimanjaro: A Journey Beyond the Summit

On Monday, June 23rd, 2024, we summited Uhuru Peak, the highest point of Mount Kilimanjaro. Standing at 19,340.55 feet above sea level, the Journey to the top was a physical challenge and a profound experience of self-discovery and personal growth. Here's what we learned from our adventure.

Embracing the Journey

Hiking is not merely a physical activity; it's a journey of self-discovery and personal growth. Each trail uncovers the beauty of the world and the depth of our spirits. The wilderness invites us to shed our inhibitions and embrace our true selves. Away from the constraints of daily life, nature becomes a mirror, reflecting our inner strength and resilience. Every step in nature is a step towards a greater understanding and appreciation of the world around us.

The Freedom of the Wilderness

In the wilderness, we find the freedom to be unapologetically ourselves. Nature's raw beauty acts as a mirror, reflecting our inner strength and potential. The Journey is not defined by the destination but by the courage to embark on it. Each mountain climbed leaves us with a clearer view of our potential. Hiking teaches us that it is not about escaping life but discovering it in its purest form.

On the slopes of Kilimanjaro, we experienced a true sense of freedom. There were no messages to answer, no meetings to attend, and no distractions from the outside world. It was just us and the mountain. 8 days or no running water and electricity. This simplicity was liberating. We could focus entirely on the task at hand and our inner thoughts. Every step was an opportunity to reflect and connect with our true selves.

Lessons from the Trail

Patience and Persistence

Hiking challenges us to be patient, persistent, prepared, and present. The trail, much like life, is unpredictable and full of surprises. It takes twists and turns, presenting obstacles that test our limits. Every step, even the tough ones, shapes who we are, revealing our true strength.

Patience and persistence were vital in Kilimanjaro. The climb is long and arduous, with varying terrains and unpredictable weather. We got caught in torrential rain and wind. There were dark and cold moments when the path seemed endless, and the summit appeared unreachable. However, we learned that progress is made one step at a time. It taught us to adapt and accept uncertainties, focus on what we can influence, and let go of what we can’t change. Each small victory, whether reaching a campsite or overcoming a steep ascent, was a testament to our perseverance.

The Joy of New Experiences

John Muir once said, "The world is big, and I want to have a good look at it before it turns dark." Hiking allows us to see the world in its full glory. The core of a person's living spirit is their passion for adventure. The joy of life comes from our encounters with new experiences; hence, there is no greater joy than having an endlessly changing horizon and a new and different sun each day.

Climbing Kilimanjaro exposed us to new daily experiences, each bringing different challenges and rewards. We trekked through lush rainforests, rocky paths, and barren alpine deserts. The ever-changing landscape was a constant reminder of the beauty and diversity of our planet. Every sunrise and sunset on the mountain was a unique spectacle, a reminder of life's fleeting yet precious moments.

Conquering Mental Mountains

Hiking isn't just about conquering mountains; it's about conquering our minds' limitations. With every step on the trail, we learn to let go of what weighs us down and embrace the freedom of the Journey. It's a lesson in being strong and determined, showing us that we should keep going, even when the path becomes difficult.

The mental challenges of climbing Kilimanjaro were as significant as the physical ones. At times, fatigue and altitude sickness made us question our ability to continue. However, we discovered that mental strength often differentiates between giving up and pushing forward. Positive self-talk, mental fortitude, and each other's support helped us overcome these hurdles.

Hope

We were welcomed by a natural garden of flowers growing on rocks and in the alpine desert. Seeing flowers growing on rocks on a mountain symbolizes hope by unveiling resilience and beauty in adversity. These flowers thrive despite harsh conditions, representing the ability to overcome challenges. Their unexpected presence highlights the potential for positive outcomes and new beginnings, even in the most unlikely places, reminding us that hope and growth can emerge in any situation.

Abundance and Growth

We walked through forests and witnessed how they are self-sustaining ecosystems that embody abundance, rebirth, and recycling. Their dense, vibrant foliage and diverse wildlife illustrate nature's generosity and thriving life. Forests undergo continuous cycles of decay and regeneration, symbolizing rebirth and the perpetual renewal of life. This process mirrors human experiences of growth and transformation as we go through phases of change, shedding the old to make way for the new. Just as forests recycle nutrients to sustain themselves, humans recycle experiences and knowledge, continuously evolving and adapting in our journey through life.

Deceptive Stability

In human life, appearances can be deceptive, much like the seemingly solid rocks and logs we encountered on our hike. Just as those surfaces proved slippery and weak, people and situations that appear reliable at first glance can often reveal hidden flaws and instability. This experience teaches us the importance of being cautious and not taking things at face value. It's crucial to look beyond the surface, seeking deeper understanding and true stability before placing our trust and making decisions.

Bonding Through Shared Adventure

Hiking allows us to develop a unique bond that only comes through a shared adventure, pushing through discomfort together. Each hike is a journey of self-discovery, a chance to learn more about who we are and what we are capable of. The beauty of nature becomes a mirror reflecting the strength in us. The journey is not about reaching the destination but about having the courage to embark on it.

Our Journey up Kilimanjaro brought us closer together. The shared experiences of struggle and triumph strengthened our bond. We encouraged each other during difficult times and celebrated each milestone together. The camaraderie and mutual support were invaluable. We learned that we could overcome any obstacle together, a lesson extending beyond the mountain.

Trust

Just as our seasoned guide led us safely to the summit of Mount Kilimanjaro with simple and accurate advice grounded in years of experience, doctors provide essential guidance to improve our health and well-being. Their recommendations are rooted in medical knowledge and practical expertise, ensuring that each step is toward better health. By following their advice, patients can confidently navigate the complexities of their health journey, just as climbers trust their guide to reach the peak safely. Trusting your doctor's advice is like trusting your guide on a challenging climb—both are vital for achieving the best possible outcomes.

So near, yet so far

The mountain peak appeared tantalizingly close, its jagged outline seemingly within an arm's reach, glistening with the promise of achievement. Yet, as the trek began, the true distance became apparent, with hidden valleys and unexpected obstacles turning the climb into a test of endurance and willpower. This mirrors the human experience, where our goals and dreams often seem within grasp, yet the journey to achieve them is fraught with challenges and perseverance. Just as climbers must navigate the rugged terrain, facing moments of doubt and exhaustion, individuals must overcome life's hurdles and setbacks to realize their aspirations, discovering the strength and resilience they never knew they possessed along the way.

Appreciate Little Things

Taking moments to appreciate the little things—like the beauty of a wildflower growing in a crevice or the serene sound of a distant waterfall—can be profoundly important. These small yet significant experiences offered us a chance to pause, reflect, and reconnect with the natural world, providing mental and emotional rejuvenation amidst our physical challenges. This practice of 'smelling the roses' enriched the journey and mirrored an essential philosophy for daily life. Just as climbers find meaning in these small wonders, individuals can enhance their everyday lives by noticing and appreciating the simple joys around them, such as a child's laughter, the warmth of the sun, or a kind gesture from a stranger. This mindful appreciation helps foster a sense of gratitude, reduces stress, and enhances overall well-being, making life's journey more fulfilling and balanced.

Inner Serenity

Hiking is more than just moving through rugged terrain; it is the ultimate Journey to inner serenity, challenging us to our core and revealing our true strength. In nature, one finds the most authentic version of oneself. Hiking is a transformative journey, a path to inner serenity, challenging us to our core and revealing our true strength.

The serenity we found on Kilimanjaro was unparalleled. The mountain demanded our complete presence, pushing us to let go of external worries and focus on the moment. This deep sense of presence allowed us to connect with our inner selves. We realized that true peace comes from within, and the Journey of self-discovery is a lifelong adventure.

Reflections from the Summit

Reaching the summit of Mount Kilimanjaro was a moment of triumph, but it also brought a new perspective. Nature's sheer vastness was overwhelming. Standing there, we felt smaller than a speck of dirt against the immensity of the world. This moment reminded us that no matter our perceived significance, we are but specks in the grand scheme of the universe. It was a humbling lesson to forgo our egos and embrace our place in the grand mosaic of existence. Standing at Uhuru Peak, we felt immense gratitude—not just for the breathtaking view but for the journey itself. The panoramic vista of clouds below us, the glaciers, and distant landscapes were indescribable. The summit represented the physical peak and the culmination of our efforts, determination, and growth, filling us with a genuine appreciation for the experience. The view from the top was breathtaking, a reminder that every peak was once a challenge. Mountains teach us that reaching the top rewards taking one step at a time. This mirrors life's Journey, where handling challenges gracefully leads to a fulfilling experience.

Bottomline

Our Journey to Uhuru Peak was unforgettable, blending physical endurance, mental fortitude, and spiritual awakening. We returned with a clearer view of our potential and a deeper appreciation for the beauty of life. As John Muir aptly put it, "In every walk with Nature, one receives far more than he seeks." Hiking is not about escaping life but discovering it in its purest form.

Climbing Kilimanjaro was more than just a hike; it was a transformative experience that taught us valuable lessons about ourselves and the world. Life is much like a hike - full of ups and downs, twists and turns - and learning to find joy in the journey is key to living a fulfilling life. We hope our Journey inspires you to seek out your adventures and embrace the growth that comes with them. Whether it's a mountain, a new hobby, or a personal challenge, remember that the Journey is as important as the destination. Keep exploring, keep pushing your boundaries, and keep discovering the beauty and strength within you. We want to leave you with a short open-verse poem penned by us:

The Edge of Resolve

I kept going, not because I wanted to,

But because I yearned to taste the edge of resolve,

To feel the weight of persistence,

And hear the whispers of a weary soul.

With each step, a reluctant sigh,

Yet curiosity burned beneath fatigue,

What lies beyond the valleys of doubt?

What echoes in the halls of tenacity?

The trail was never gentle,

Its stones sharp, its winds unkind,

But within the struggle, a quiet question,

What if I did not turn away?

In the heart of the storm, I found it,

Not the end but the essence of the journey,

A strength born not of desire,

But of the hunger to know

The power of not giving up.

About Us

Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.

Shingles Explained: What Triggers This Painful Rash and What to Do About It?

Did you know that 1 in 3 adults will experience shingles in their lifetime? If you had chickenpox as a kid — and most people in the United States over age 50 did — then you're at risk for shingles. It's a painful reactivation of the chickenpox (varicella-zoster) virus that has been dormant and hiding in your nerve cells. Before the United States started its widespread vaccination program in 1995, there were roughly four million cases of chickenpox every year. Unlike many childhood viruses, the varicella-zoster virus doesn't clear from the body when the illness ends. Instead, it hangs around, taking up residence and lying dormant in the nerves, sometimes for decades, with the immune system holding it in check. In some people, it lives there harmlessly for the rest of their lives. But in others, the virus can move through the nerves to the skin's surface to suddenly emerge and strike again, this time appearing as a different condition known as shingles. It causes painful blisters and potentially long-lasting pain.

What are the symptoms of shingles?

While it can affect people of any age, including children, it's most likely to strike after age 60. Like chickenpox, shingles also cause a blistering rash. It generally appears as a painful band around one side of your ribcage or on one side of your face. The first symptom for many people is pain or a burning sensation in the affected area. You may also have a fever, a headache, and fatigue. Along with the rash and other temporary symptoms, shingles can also bring unpleasant, long-lasting, and sometimes permanent complications, such as skin infections, nerve pain in the area where the rash appeared, or even vision loss.

How long does shingles last?

An episode of shingles usually lasts 2-4 weeks. In some cases there is a rash but no pain. Rarely, there is no rash but just a band of pain.

What triggers shingles in some people and not others?

Experts don't fully understand this. One theory is that shingles occurs when your immune system loses its ability to keep the virus in check. After you get chickenpox, your immune system can recognize the varicella-zoster virus thanks to specialized immune system cells, called B and T cells, that can remember the virus and quickly marshal an attack on it. Factors that weaken the immune system increase your risk of developing shingles. These include

• Certain illnesses, such as HIV (the virus that causes AIDS), cancer, or autoimmune conditions.

• Medicines that suppress your immune system, such as cancer drugs, steroids, medications to treat autoimmune conditions, and drugs given to patients who undergo an organ transplant to keep their bodies from rejecting it.

• Age-related changes: shingles can occur in people of any age, including children, but is most common in people over 60. Your immune system may become weaker as you get older. While it's unclear why this happens, it may be due to a decline in T cells. Some experts also think that the bone marrow produces fewer stem cells, the progenitors of T and B cells, as you age. With fewer white-cell soldiers in the army, the immune system might be unable to mount as robust a response to invaders as it once did.

What is the best way to prevent shingles?

The best way to avoid a painful case of shingles is to get vaccinated. The FDA approved the Shingrix vaccine in October 2017. A few years after Shingrix was approved, an older shingles vaccine called Zostavax was discontinued because it was much less effective. Shingrix is recommended for adults over age 50 and is given in a series of two injections, six months apart. Research shows that Shingrix is 90% effective in preventing an outbreak of shingles. Even if you get shingles after vaccination, Shingrix significantly reduces your risk of developing persistent pain in the affected area, known as postherpetic neuralgia.

In addition to getting vaccinated, it's always a good idea to keep your body healthy, such as choosing nutritious foods, staying active, and getting sufficient sleep. It's not clear if healthy lifestyle habits like these can prevent shingles. Still, even if they don't, they're worthwhile because they will benefit your body in many ways.

Is shingles contagious?

Yes and no. If you come in close contact (of fluid from blisters) with someone with shingles, you can't catch shingles. But you can be infected with the varicella-zoster virus and develop chickenpox if you aren't vaccinated against the virus and haven't had chickenpox.

Can you get shingles more than once?

Unfortunately, you can. Studies have found approximately a 5% risk of getting a second or a third case of shingles within eight years of your first. This is why it is recommended that people get the shingles vaccine even if they have already had shingles in the past.

How common are complications from shingles?

Approximately 10% to 18% of people develop the nerve pain known as postherpetic neuralgia. It can be disabling and life-limiting. About 1% to 4% of people experience other complications that require a hospital stay, such as skin infections or eye-related problems.

Are there any tests for shingles?

No, there is no specific test to diagnose shingles. The rash can be recognised by its typical pattern and symptoms.

Shingles and pregnancy

There's no danger to you or your baby if you develop shingles while pregnant. However, you may need antiviral treatment so you should be referred to a specialist.

Is there a cure for shingles?

No, nothing can cure a shingles attack. However, antiviral medications may help you recover quickly and reduce your chances of developing complications. These medications, including acyclovir, famciclovir, and valacyclovir, do not kill the virus but work by stopping the virus from multiplying. When fewer viruses are present, your immune system can control the reactivation better. So, it may limit the severity of symptoms of the shingles episode. An antiviral medicine is most useful when started in the early stages of shingles (within 72 hours of the rash appearing). However, in some cases your doctor may still advise you have an antiviral medicine even if the rash is more than 72 hours old - particularly elderly people with severe shingles, or if shingles affects an eye. Antiviral medicines are not advised routinely for everybody with shingles. As a general rule, the following groups of people who develop shingles will normally be advised to take an antiviral medicine:

• If you are over the age of 50. The older you are, the more risk there is of severe shingles or complications developing and the more likely you are to benefit from treatment.

• If you are of any age and have any of the following:

  • Shingles that affects the eye or ear.

  • A poorly functioning immune system (immunosuppression).

  • Shingles that affects any parts of the body apart from the trunk (that is, shingles affecting an arm, leg, neck, or genital area).

  • Moderate or severe pain.

  • Moderate or severe rash.

If prescribed, a course of an antiviral medicine normally lasts seven days.

Is there anything I can do to help relieve shingles symptoms?

The most bothersome symptoms associated with shingles are typically itching and pain related to the rash. Several strategies may help under the guidance of your provider. For pain

• cool compresses

• an over-the-counter pain reliever, such as ibuprofen or acetaminophen

• a topical pain-relieving cream containing capsaicin

• a topical numbing agent called lidocaine

• an injection procedure called a nerve block

• a topical numbing agent called lidocaine

For itching

• soaking in a colloidal oatmeal or starch bath

• applying calamine lotion

• taking an oral or topical antihistamine.

Whenever possible, try to keep your shingles rash clean and covered with sterile bandages to prevent infection.

I already had the Zostavax vaccine. Do I need to get vaccinated with Shingrix?

Yes, it is recommended that you get the Shingrix vaccine even if you already have had the older vaccine. The newer vaccine is far more effective.

Who should take Shingrix?

• in adults aged 50 years and older.

• in adults aged 18 years and older who are or will be at increased risk due to immunodeficiency or immunosuppression caused by known disease or therapy.

Bottomline

Understanding shingles is the first step toward prevention and effective treatment. By staying informed and proactive, we can all reduce the impact of this condition on our lives and the lives of those around us. Remember, knowledge is your best defense against shingles. Get vaccinated for it. If you develop symptoms, please reach out to your health care provider.

References

https://tinyurl.com/53fzxz4s

https://tinyurl.com/yc27ycsf

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About Us

Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.

Should you believe every medical news headline?

Have you ever read a headline that caught your eye but then found the story itself disappointing? Or worse, did you feel that the dramatic headline was utterly misleading? Yeah, me too. The impact of a well-crafted headline can be significant. We often skim the headlines and decide whether to read on. Media coverage can mislead or confuse. Watch for these pitfalls.

Overstated study findings

Were humans studied? If a study finds that a drug is safe and effective for an important disease, that's big news. But what if all of the study subjects were mice? Leaving out this important detail from the headline exaggerates the study's importance.

Too much drama

Dramatic terms such as "breakthrough" or "groundbreaking" are standard in headlines about medical research. Yet true breakthroughs are pretty rare. That's the nature of science: knowledge tends to accumulate slowly, with each finding building a bit on what came before.

Going too far

Headlines often make a leap of faith when summarizing a study's findings. For example, suppose researchers find a new type of cell in the blood that increases when a disease worsens. In that case, they may speculate that treatments to reduce those cells might control the disease. "Researchers discover a new approach to treatment!" blares the headline. Sure, that could happen someday, but it's an overstatement when the study wasn't assessing treatment.

Overlooking the most important outcome

Rather than examining how a treatment affects heart disease, studies may assess how it affects a risk factor for it. A good example is cholesterol. It's great if a drug lowers cholesterol, but much better if it lowers the rate of cardiovascular disease and death. Headlines rarely capture the critical difference between a "proxy measure" (such as a risk factor) and the most crucial outcome (such as rates of death).

Faulty logic

A link for illness is not the same as a cause of the illness. The distinction between "causation" and an "association" is essential. Observational studies can figure out whether there is a link (association) between two health issues, such as a link between a symptom (like a headache) and a disease (like stomach ulcers). But that doesn't mean one caused the other. Imagine an observational study comparing thousands of headache sufferers with those who rarely had headaches. Suppose more people in the frequent headache group also had more stomach ulcers. In that case, the headline might boldly declare, "Headaches cause ulcers!" A more likely explanation is that people with a lot of headaches are taking aspirin, ibuprofen, and related drugs, which are known causes of ulcers.

Hazy on key details

Someday isn't today. Studies of new drugs or devices may be heralded as life-changing for people or practice-changing for doctors. Yet, a closer look often reveals that the new treatment is years away from reaching the market — or it may never get approved.

A work in progress

"Preliminary" is the missing word in many headlines. Studies presented at medical conferences but have yet to be published in a peer-reviewed medical journal offer preliminary insights. This research, while promising at the time, may ultimately be a scientific dead end.

One story, many headlines

Here's a great example of overhyped headlines. A 2021 study presented findings about a pacemaker that treats abnormal heart rhythms for some time and then dissolves. Amazing, right? For people who need a pacemaker only temporarily, a dissolving pacemaker could allow them to avoid a surgical procedure to remove it once it is no longer required. Three headlines covering this research spun the story this way:

Coming Soon: An Implanted Pacemaker That Dissolves Away After Use

Could people one day get pacemakers that dissolve into the body?

First-ever transient pacemaker harmlessly dissolves in the body.

But that dissolving pacemaker had never been tried in living humans — an important fact! To test the dissolving pacemaker, the researchers performed open-heart surgery in rats and dogs and lab experiments on heart tissue removed from mice, rabbits, and deceased humans. The first headline demonstrates the pitfall of overpromising on preliminary research findings: yes, a dissolving pacemaker might someday be routine in humans, but it's unlikely to be "coming soon." And when a headline says "harmlessly dissolves in body," we might reasonably think this refers to a living human body. Not so.

The bottom line

Why are we constantly bombarded with misleading headlines? A significant reason is that headlines attract attention, clicks, reads, subscriptions, and influence essential to media sites. Some writers and editors lean into the hype, knowing it attracts more attention. Others may need to be trained to read or present medical news carefully enough. Is it a study, a press release, or an ad? It's hard to tell with some headlines. Press releases or advertisements typically positively spin new findings or treatments. We expect news stories to be more balanced.

Our advice is to be skeptical but keep an open mind. Consider the source and read past the headline before buying in. And if your go-to media often serves up misleading headlines, consider changing channels or crossing that news source off your list.

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About Us

Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.

Can you boost your immune system?

The best ways to improve your immune system may surprise you.

Keeping our immune systems healthy has taken on a new importance, as many of us hope to ward off flu, winter colds, and problematic variants of viruses. Not surprisingly, marketers are taking advantage of our concerns. A whole cottage industry is devoted to pills and powders that claim to "boost" or "support" your immune system.

Have you ever seen ads for products that promise to supercharge immunity? Activate your body's natural defenses? Support a healthy immune system while delivering a potent boost derived from nature's hottest immune-enhancing ingredients. The claims certainly sound impressive. But do the multitude of products promoted as immune boosters work? What steps can we take to support the immune system? Let’s delve into that.

There are several "immune-boosting products" marketed in the wellness space. Here are some of them.

Intravenous (IV) drips with fluids containing various vitamins and supplements. It is freely available; some claim their formula is designed to supercharge immunity. These on-demand IV treatments aren't risk-free and can be expensive.

Vitamins and supplements. Popular options include turmeric, milk thistle, and echinacea, often combined with various vitamins. Hundreds of formulations are available. Several vitamin formulations and probiotics claim to boost or support your immune system. And while there is a grain of truth to some of those claims, the big picture is that they often don't work. For example, vitamins help immune function, but only in people with a vitamin deficiency — not in an average, healthy adult. Probiotics also hold promise. This mini-universe of organisms living in your gut, called the microbiome, plays an essential role in immunity. However, experts don't know enough about that role to create a product manipulating the microbiome to enhance immunity. That may change over the next decade — but for now, view probiotic claims with a healthy dose of skepticism.

Superfoods and foods to avoid. If you search online for "foods to boost the immune system," you'll see thousands of articles touting blueberries, broccoli, spinach, dark chocolate, and other foods to keep infections away. There's also a list of foods to avoid, such as sugary drinks or highly processed meats, because they're supposed to be bad for your immune system.

Cleanses and detox treatments. Pitches to remove toxins from the body are also there. Their marketing warns that the environment is full of harmful substances that get into the body through the air, water, and food, which we need to remove. Advocates suggest that, among other detrimental effects, these often unnamed toxins make your immune system sluggish.

Immune support typically describes vitamins such as vitamin C or other nutrients necessary for a healthy immune system. A deficiency of vital nutrients can indeed cause poor immune function. But that doesn't mean a person with normal levels of nutrients can expect supplements to improve their immune system.

Does the FDA endorse the heavily marketed products? No. The standard disclaimer on supplements' claims of immune-boosting properties says: "The FDA has not evaluated this statement. This product is not intended to diagnose, treat, cure, or prevent any disease." Yet sellers can use phrases like "boosts immune function" and "supports immune health." These terms are vague and confusing.

Boosting immunity is what vaccinations do. They prime your immune system to help fight off a specific infectious organism. A vaccine introduces the immune system to the invader ahead of time and allows it to develop a battle plan. So, when the virus does show up at the door, your immune system can react quickly, which may mean no symptoms or at least preventing severe illness. A booster shot is a refresher course to keep those lessons fresh.

Can products marketed as immune boosters boost immunity?

No, unless you have a deficiency in a vital nutrient, such as vitamin C or zinc. There's no convincing evidence that any particular product meaningfully improves immune function in healthy people. For example, results of studies looking at various supplements for colds and other similar infections have been mixed at best. Even when taking a particular supplement was linked to reduced severity or duration of an illness like a cold, there's no proof that the supplement boosted overall immune function. This goes for individual foods as well. None has ever been shown to improve immune function on its own. The overall quality of your diet, not individual foods, matters most. A similar approach applies to advice on foods you should avoid, such as sugary drinks or highly processed meats: the best foods to avoid in support of your immune system are the same ones you should be limiting anyway.

How to get the most out of your immune system?

It's not a secret, and it's not a product. What's good for your overall health is suitable for immune function. The best ways to keep your immune system at peak performance are:

• Eat well and follow a heart-healthy diet, such as the Mediterranean diet.

• Exercise regularly and maintain a healthy weight.

• Don't smoke or vape.

• If you drink alcoholic beverages, drink only in moderation.

• Get plenty of restful sleep.

• Minimize stress.

• Get regular medical care, including routine vaccinations.

• Practice good health habits: Take measures to prevent infection, such as appropriate hand washing, avoiding contact with people who might have a contagious illness, and wearing a mask when it's recommended.

This list looks familiar. These measures have long been recommended for overall health and can do a lot to help many of us. Healthy people are more resistant to disease and often fare better if infected. Good health habits can help your immune system operate at its peak.

Certain illnesses — HIV, some cancers, and autoimmune disorders — or their treatments can affect how well the immune system works. So, some people may need additional help from medications and therapies, which could genuinely count as immune boosting.

The bottom line

There may be a time when we'll know how to boost immune function beyond following routine health measures. That's not the case now. Until we learn more, one shouldn’t rely on individual foods, detox programs, oral supplements, or on-demand IV drips to keep your immune system healthy, especially when there are far more reliable options.

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About Us

Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.

Live Longer Live Better with Strength Training

For every hour you exercise, you will live three hours longer. Strength training exercises are one of the best ways to stay fit and healthy as you age. Strength training is also known as weight training or resistance training. These include lifting free weights, using machine weights, elastic resistance bands, or even the weight of your body by doing lunges, squats, push-ups, and chin-ups.

Let's discuss how strength training Is essential for health. Here are a few benefits to consider:

Prevents Muscle Loss

Muscle is our largest metabolically active organ. As you age, body fat increases and muscle decreases. This process begins earlier than you might think: Research shows that muscle mass decreases approximately 3 to 8 percent per decade after age 30. The rate of loss accelerates even more after age 60. And worse, muscle loss was found to be associated with a significantly higher risk of death in a meta-analysis published in 2022. The muscle loss contributes to achy joints, increased risk of injury, and the "middle-age spread" we all dread.

Moreover, the older we get, the faster muscle mass disappears. That means simple tasks like getting out of a chair and climbing stairs can eventually become more difficult. Although muscle loss is an inevitable part of aging, strength training blunts the effects of this natural process. It is the secret sauce for maintaining and building muscle as you age. In a 2021 meta-analysis of studies that included over 500 adults ages 65 to 82, strength training improved muscular strength and performance. Strength training has even been shown to significantly increase strength in adults over 80, according to a 2020 meta-analysis—proving that it's never too late to start.

Helps Build More Muscles

Strength training can help you build muscle, strengthen your endurance, speed, and reaction time, and make everyday activities easier. That's critical as you age because it can help prevent falls. Strength training offers benefits you can't get with aerobic (cardio) exercises. Strong muscles will keep you fit for all you need to do — and for all you love to do.

Supercharges Your Metabolism

Metabolism is the process by which the body changes food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs. Even at rest, our body needs energy for all it does- breathing, pumping blood, keeping hormone levels balanced, and growing and repairing cells. The number of calories our body at rest uses to do these things is known as basal metabolic rate. Muscle mass is the main factor in basal metabolic rate.

Although cardio gets much attention regarding weight loss, strength training plays a significant role in burning calories and improving body composition (the ratio of lean muscle to fat mass). Strength training is the equivalent of turning up the thermostat. Building muscle helps your body burn more calories. It is called the afterburn or post-exercise thermogenesis. When you strength train, you build lean muscle tissue, which is more metabolically active than fat. Muscle tissue burns more calories than fat tissue. When you increase your muscle mass, you also increase your metabolism, which means you burn more calories throughout the day. So, in addition to burning more calories while at rest, you'll also naturally boost your metabolism through strength training.

Promotes Healthy Bones and joints, Pain-Free Movement, and Balance

Muscles are the foundation for all your body's movement, balance, and coordination. Suppose you enjoy walking, yard work, golf, pickleball, or hiking. In that case, you'll want to maintain muscle to prevent joint pain that could stop you from participating in your favorite activities. It is common for back or knee pain patients to find relief from building strength. This can help you maintain independence as you age.

Muscle is one of the best investments in longevity. Strength training is beneficial for both injury prevention and rehabilitation. It increases the number and diameter of collagen fibrils in your tendons. Strong tendons are helpful to prevent injury because they connect your muscles to your bones, providing support and flexibility. Specifically, strengthening muscles around a joint — like the knee or hip — can increase its stability and reduce pain, even helping to relieve chronic conditions such as arthritis. However, it's essential to maintain proper form when you strength train; otherwise, you can increase your injury risk. Doing strength training regularly makes everything else easier, like carrying groceries, housework, gardening, or strolling.

Improves Cardiovascular Fitness

Strength training may enhance cardiovascular health by reducing resting blood pressure, decreasing low-density lipoprotein (bad) cholesterol and triglycerides, and increasing high-density lipoprotein (good) cholesterol. These significant cardiovascular benefits can improve your long-term health.

A 2017 study in Medicine and Science in Sports and Exercise found that women who engaged in weightlifting had a 17% lower risk of developing cardiovascular disease than those who didn't lift weights.

And the results aren't limited to women. A 2018 study in Medicine and Science in Sports and Exercise found that lifting weights for as little as less than an hour a week may reduce the risk of a heart attack or stroke by 40% to 70%.

Boosts Your Energy

Moving more can indeed help give you more energy through several mechanisms. Changes occur at the cellular level when you exercise, which spurs your body to produce more mitochondria inside your muscle cells. Mitochondria are the powerhouses of cells because they create fuel from glucose obtained from the food you eat and oxygen you breathe. Having more mitochondria increases your body's energy supply. Exercising also boosts oxygen circulation inside your body. This increase in oxygen supports the mitochondria's energy production. It allows your body to function better and use its energy more efficiently. Plus, your body gets a boost from an exercise-induced increase in hormone levels that makes you feel more energized. There's no need to slow down as you get older when you have the strength and power to keep up with life. Strength training gives the ability to live an active lifestyle. It's not just about aesthetics. It's about being able to enjoy a new chapter in your life.

Combats Hormonal Changes in Women

Due to the hormonal shifts of menopause, women face unique challenges in maintaining muscle and body composition as they age. Around menopause, there is usually a discernable change, unlike men, who experience a more gradual, linear decline in muscle mass over the years. Strength training can be used as an external stress to counteract these changes to create the adaptations once triggered by these hormones. Strength training signals the nervous system to create and recruit more muscle fibers. The stress of strength training also leads to changes that preserve bone mineral density, a significant factor in preventing the progression of osteoporosis.

Sleep Better

Strength training helps you sleep better and longer than cardio exercises.

Improves Lifespan

A recent meta-analysis found that people who do muscle-strengthening workouts are less likely to die prematurely than those who don't, adding to previous evidence that strength training has long-term health benefits. The study found that 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes and from cancer and heart disease specifically, compared to those who did no strength training. The benefits plateaued after one hour and decreased after two hours.

Improves Mental Health

Strength training improves cognition and keeps the brain working by staving off neurological disease. A 2020 study suggests that intensive strength training over six months benefits parts of the brain involved in memory.

A 2018 study found that strength training significantly reduced depression among adults — regardless of health status and even if they didn't get much stronger. Separate research from 2021 found that strength training also reduced anxiety and depression, improved sleep and self-esteem, and staved off fatigue, among other benefits.

Evidence supports that strength training can improve brain blood flow and neuroplasticity (the brain's ability to change and adapt due to experience) through areas of the brain associated with executive function and memory in older adults. Executive function enables us to plan, focus attention, remember, and juggle multiple tasks.

Improve Diabetes

Strength training improves glucose metabolism, which can reduce the risk of diabetes. It boosts the number of proteins that take glucose out of the blood and transport it into the muscle, giving the muscles more energy and lowering overall blood-glucose levels. Strength training may assist in preventing and managing type 2 diabetes by decreasing visceral fat and making the body more sensitive to insulin.

Bottomline

Strength training should be an essential part of an overall fitness program. Get set for exercises that reward your time and effort for a long time. Invest in yourself. Self-care is not selfish. Enjoy the joy and security that ongoing muscle strength and power provide. It is never too late to start. Today is a great day to begin your strength training. Unveil the power within.

Caution

If you have a chronic condition, or you're older than age 40, and you haven't been active recently, check with your doctor before beginning a strength training or aerobic fitness program.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912/

https://pubmed.ncbi.nlm.nih.gov/22777332/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5161704/

https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/

https://www.heart.org/en/news/2022/03/03/resistance-exercise-may-improve-sleep-more-than-aerobic-exercise

https://bjsm.bmj.com/content/56/13/755

https://pubmed.ncbi.nlm.nih.gov/29800984/

https://doi.org/10.1177/1559827610368771

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7907999/

https://pubmed.ncbi.nlm.nih.gov/22777332/

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About Us

Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.

Lemon Water

Lemon water is the juice of the lemon fruit combined with water. Here are a few reasons to consider taking lemon water:

Hydration

When your body is dehydrated, it holds on to fat cells, and dehydration can also make you feel hungry. Staying hydrated is crucial for your overall body health, so starting your day with a glass of water is a no-brainer. Plus, the lemon gives it a flavor boost.

Antioxidant

Like all produce, lemons contain phytonutrients, which protect your body against disease. These phytonutrients have powerful antioxidant properties, which prevent cell damage from oxidation, the exact mechanism that causes rust.

Digestion

Lemon water may aid digestion and cut down on bloat. Some people find drinking a glass of lemon water, particularly first thing in the morning, aids digestive regularity. Although this is mainly subjective and reports are anecdotal, studies on mice show some promise. The citric acid in lemons can supplement your natural stomach acids to help process food. Lemon water is also a good source of potassium. This mineral helps keep sodium levels in check, potentially reducing salt-induced bloating. A 2019 study suggests that long-term consumption of a drink rich in lemon polyphenols appeared to delay the age-related changes seen in the gut, including changes in the balance of beneficial gut bacteria.

Weight loss

Lemon water can prevent spikes in hunger thanks to its blood-sugar-balancing pectin (a type of soluble fiber) and hydrating mojo. If you feel like snacking after a meal, mix 1 cup of warm water with the juice of 1/2 lemon and a pinch of lemon zest. It will help curb your eating impulse. Staying hydrated is a key part of any weight loss journey for a number of reasons related to optimal bodily functioning. Peak hydration levels help to stimulate the metabolism, boost the effects of exercise, and allow the brain to better respond to hunger cues. Try beginning your day by drinking a full eight-ounce glass of lemon water to help meet your daily hydration goals.

Potassium

Your body can’t function without potassium. It’s necessary for nerve-muscle communication, transporting nutrients and waste, and regulating blood pressure. Fruits and vegetables are important sources of potassium. Lemon water is good for potassium.

Vitamin C 

For centuries, lemons were highly regarded for treating scurvy. This rare condition can develop through a lack of vitamin C (ascorbic acid). Vitamin C is often claimed to support the immune system; however, studies remain inconclusive. One study found that although vitamin C did not prevent otherwise healthy people from catching a common cold, it may shorten the duration of symptoms. It may halve the common cold risk in people exposed to short periods of extreme physical stress (e.g., marathon runners).

Prevent kidney stones

The citric acid in lemon juice may help prevent kidney stones caused by a build-up of calcium oxalate. The extra fluid from the water may help maintain hydration and flush out potential stones. Lemon water helps prevent painful stones in those deficient in urinary citrate (a form of citric acid). More importantly, increased fluids help prevent dehydration — a common cause of kidney stones. Drink the juice of 2 lemons diluted in water every day, and you can reduce your risk of kidney stones. Citrine, a salt in citric acid, binds to calcium, helping block the formation of the dreaded stones. In fact, chronic kidney stones are often treated with potassium citrate, but studies have shown that lemon can do the job just as well.

Skin health

Some evidence has linked vitamin C (or ascorbic acid) and flavonoids, which are protective compounds found in citrus fruit, to improvements in skin condition. Vitamin C is known to help the body produce collagen, which contributes to the integrity of the skin and helps cuts and scrapes heal faster. Lemons have loads of vitamin C, more than orange juice, which assists in decreasing the production of wrinkles and defends your skin against free-radical damage. Water helps carry nutrients to your cells, so staying well hydrated is essential.

How to enjoy lemon water?

Juice half a lemon into your water, adding a mere 6 calories to your diet. You’ll get more than a sixth of your daily vitamin C. It may be drunk warm or cold, with additions such as lemon zest, honey, mint, or spices like turmeric or cayenne pepper.

Will it hurt teeth?

Theoretically, lemon acid can harm your enamel, but you’re diluting it here. As long as you don’t make a habit of sucking on lemons all the time, you should be fine.

Brush your teeth before your lemony beverage, or wait an hour. Acid softens enamel, so brushing too soon after consuming acidic foods and drinks can aid in erosion.

Rinse your mouth out with purified water after you drink the lemon water.

Drink through a straw, and be sure not to swish the lemon water in your mouth.

Drink the lemon water within a few minutes, rather than sipping on it all morning.

Caution

Avoid lemon water if you have reflux or acidity problems.

References:

https://bit.ly/3wQeMPe

https://bit.ly/3MJLgld

https://bit.ly/3lDEeCD

https://bit.ly/3wJqE6U

https://bit.ly/3sX8RqF

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About Us

Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, and proven strategies that lead to meaningful, sustainable, and long-lasting well-being.