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Wednesday, February 27, 2019

Step #6 - Sitting is the New Smoking



Step #6 in the 12 Basic Steps for Anti-Aging Your Brain - Low-Level Physical Activity Throughout Day


Sitting is the New Smoking

Movement. Exercise. Just how much movement does it take to be healthy? You don't have to be a marathon runner to be healthy. Consistent, frequent movement throughout the day is the answer. Do you have to run or jog or go to the gym to be healthy?  The answer is no. The frequency of movement is just as important as the type of movement. It is well known that people living in the blue zones are consistently moving, using their body, and have occasional brief moments of higher intensity movement. It is considered part of their healthy lifestyle.

If you haven't already established the healthy habit of incorporating movement into your daily routine, it's never too late to start. Whether you are a gardener, a farmer, a healthcare worker, or even a dog walker (in other words, have a job that requires movement), then you are probably getting a healthy dose of physical activity. If you have a desk job, are retired, or are more sedentary during the day, there are simple, easy-to-do things to increase your activity level. Sitting for long periods with lack of movement does have a negative impact on your overall health, so movement is vital. It is important to exercise both our brain AND our body in order to maintain strength and avoid atrophy. 


If you work in a building with multiple stories, use the stairs if you are able. If you are at a desk for most of the day, a standing desk is an excellent solution. While you are sitting at your desk during the day, get up and move around at least once an hour. If you need to, set an alarm on your computer or phone. Stop what you're doing and get up out of your chair. Take some deep breaths, do arm circles, air squats, knee bends or walk down the hall and back. The important thing is to set a goal of moving for at least 30 seconds once an hour.

Walking is another way to increase your daily movement. Many people think that 10,000 steps a day is adequate movement, but I have discovered that it doesn't take a lot of movement to achieve that. My personal goal is 15,000 steps a day. You can track your steps per day in many ways. Some cell phones have apps that track your steps, but it is only accurate if you always have your cell phone in your pocket. There are many other devices available to track your steps too, so you have options.

A word on gym memberships: If you have one, great! If you have a gym membership but don't use it, well, that is another story. Gym membership is an option, but not a requirement, to achieve and maintain healthy movement. If you're not in a position (or frame of mind) to commit to making regular trips to the gym, then in my opinion, it's not worth the investment. 

The key to achieving consistent, healthy movement is to be consistent in making small changes in your daily activity level in order to establish a new habit. Once frequent movement becomes a habit, you are most certainly on your way to being a healthier version of you.

Enjoy the video, and as always, please feel free to pass this along!






Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or another healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO. or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Saturday, February 23, 2019

Essential Oils 101 + Raphaology Medicine

Oasis Family Medicine is proud to bring you more avenues for natural healing at our March Community Events. I strongly encourage you to join us for these two awesome FREE events. Seats are limited, so be sure to sign up right away!






Essential Oils 101

Join us Sunday, March 3rd at 2:00 pm for a look into essential oils and how you can incorporate them into your daily health routine. Our Holistic Health Coach, Tracy Leventhal will present the basics on how essential oils work and how they can be used to address health concerns naturally. You will have the opportunity to sample some of the most commonly used oils and ask any questions you might have on how to use them. In addition, the oils we carry at Oasis will be available for purchase. Come learn about lavender, peppermint, frankincense, lemon and many more! RSVP here!



You Are What You Digest:
An Introduction to Raphaology




Join us on Monday, March 11th at 6:00 pm as Joan Randolph, Doctor of Raphaology Medicine, presents "You Are What You Digest." 



Healing begins with digestion. High enzyme, nutrient dense, organic foods contain the daily medicine that provides your body with the necessary nutrition for boosting and maintaining health, vitality, creativity and joy. Raphaology combines 4 elements for natural health - herbs, foods, colors and ID Therapy. It is back-to-nature health: a hands-on approach that reveals a unique way for your body to activate its inherent ability to repair damage, balance hormones, boost function and regenerate your health, immunity, youth, strength and longevity. We hope you will join us as we take a deeper dive into Raphaology and it's unique system of healing. RSVP here! Watch the video below to learn more.




Have a great week, and as always, please feel free to pass this along!



Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or another healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO. or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Wednesday, February 20, 2019

Step #5 - Fasting

12 Basic Steps for Anti-Aging Your Brain - Step #5

Have you ever considered...

...fasting? Not eating food for a designated period of time can be an unpleasant or even scary concept for a lot of people (especially those of use who live in the land of plenty). If you're a foodie like me, then you most certainly enjoy healthy food, plain and simple. The prospect of depriving oneself of food for ANY length of time presents an interesting set of questions. Why should I fast? How long do I fast? Do I need to consult my doctor before I fast? Do I fast all food or only certain food? What do I drink during a fast? I will do my best to answer some of these questions and provide guidance on why and how to include fasting in your healthcare routine. 

People haven't always had plentiful resources for food storage and food accessibility, such as refrigerators, freezers, and grocery stores. Nowadays, these things are readily available to most people, but they weren't 100 years ago. The human body has since evolved into a modern-day food processor of the not-so-healthy calorie glut that we are faced with consuming very day. It's not the way the human body was designed to function. It makes good health sense to tolerate and even embrace intentional periods of time with either little or no food to cleanse our body and boost our overall health.

You may be one of the lucky few with a great metabolism and who can go without eating and NOT experience a blood sugar crash. If you aren't, which is most of us, then fasting may be the solution you're looking for to improve your health and well-being. That being said, if you have adrenal or thyroid issues, or even other chronic health issues, I highly encourage you to work with someone to guide you through the fasting journey, or consult your doctor before beginning.

Clearly, fasting is not starvation. Long-term starvation slows metabolism, decreases energy, and negatively affects your adrenals and thyroid, among other side effects. On the other hand, you can safely "starve" for a short time period and gain health benefits, especially if you have ample fat.

One fasting method that has been found to be very beneficial is the Fasting Mimicking Diet, invented by Valter Longo. This method involves reduced calorie intake to 40% of your average calories for 5 days every month.

Intermittent fasting compresses the times of day that you are eating into a smaller span of time, such as a 6 or 8 hour eating window, i.e. between noon and 8pm, instead of the normal 10 to 12 hours or more. Optimally, you would have 16 hours of not putting food into your system. This promotes a hormonal reset, improving insulin and blood sugar levels.

Starting gradually is recommended - don't jump into it by doing a multi-day fast. If you feel so inclined to do a 3-5 day fast, work your way up to it. Start with 14 hours, then 18 hours, then 24 hours, and gradually work up to the multi-day fast.

The benefit of a longer fast is that it triggers autophagy, which literally means "self-devouring." One definition is "the maintenance of bodily nutrition by the metabolic breakdown of some bodily tissues." After 24-30 hours on a 3-5 day fast, autophagy kicks in. This process gets rid of all of the dead cells in your body that aren't functioning optimally, which allows your body to create new and robust cells. We all know that if you don't take out the garbage on a regular basis, your home or office will soon get very cluttered with junk.

It's important to note that you should not restrict overall calorie intake in the long term. On a 5-day fast, it's important to ease into it by gradually tapering off what you eat a few days before you begin. And on the days after the fast, really load up on calories. Be sure to consume sufficient water and healthy salt (Himalayan or sea salt).

In order to highlight what a fasting routine might look like, I’ll share what has become my personal goals with regard to fasting. It involves doing a 24-hour fast once a week usually Sunday night after dinner to Monday night dinner. Then once a month I usually stretch that 24-hour fast into a 36-hour fast from Sunday evening after dinner until Tuesday morning when I break-fast. Then once a quarter my goal is to complete a 3-5 day fast.  

An unexpected perk of adding regular and intermittent fasting to your overall healthcare routine is that it saves you money. How, you ask? Fewer trips to the grocery store, more money in your pocket! Be sure to watch the video below :)

Have a great week, and as always, please feel free to pass this along!






Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or another healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO. or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.


Friday, February 15, 2019

Question of the Day


Question of the Day: What do Meditation, a Book Club and Essential Oils have in common? Our Holistic Health Coach, Tracy Leventhal! Don't miss these two awesome events with Tracy coming up here at Oasis Family Medicine. 

FREE 5-Week Meditation and
Inner Matrix Book Club

To help you focus your mind and empower your emotions, which are essential to living a fulfilling, peaceful life, sign up for the FREE 5-Week Meditation and Inner Matrix Book Club starting February 21st in our office.

Join our Holistic Health Coach, Tracy Leventhal, each Thursday evening from 7:30 - 8:30 for a 20-minute meditation along with discussion and sharing of Joey Klein's book The Inner Matrix. Books can be purchased at Oasis or at the first class.




FREE Community Event: Essential Oils 101

Join us Sunday, March 3rd at 2:00 pm for a look into essential oils and how you can incorporate them into your daily health routine. Our Holistic Health Coach, Tracy Leventhal will present the basics on how essential oils work and how they can be used to address health concerns naturally. You will have the opportunity to sample some of the most commonly used oils and ask any questions you might have on how to use them. In addition, the oils we carry at Oasis will be available for purchase. Come learn about lavender, peppermint, frankincense, lemon and many more! Seats are limited, so RSVP here!

Have a great week, and as always, please feel free to pass this along!


Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or another healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or another healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO. or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.