News from the Blog

Bladder Health and Diabetes Tips

November is Bladder Health Month and National Diabetes Month

We offer the Votiva female rejuvenation:

• Treats urinary incontinence
• Rejuvenates the vaginal tissues for more comfortable sex

Book your first Votiva treatment by November 30^{th ,}2021 and get the package of 3 treatments for only $1800!! (originally $2400) Call 614-420-2063 today to setup your consultation with Dr. Tuttle.

The following are great for bladder health:

• Vitamin C
  • Citrus Fruits
  • Red and green peppers
  • Cauliflower
• Vitamin D
  • Best way is sunlight
  • Dairy products
  • Supplements
• Magnesium
  • Bananas
  • Avocados
  • Nuts

Adapted from SNAP-ed:

https://snaped.fns.usda.gov/nutrition-education/snap-ed-recipes/fall-recipes#recipe-2535

3 “Budget-Friendly Fall Recipes” Below:

FALL VEGGIE CASSEROLE

Ingredients:

• 1 medium eggplant, cubed
• 4 tomatoes
• 1 green pepper
• 1 onion
• 1 teaspoon salt
• ¼ teaspoon pepper
• 3 tablespoons vegetable oil
• 1 clove garlic
• 2 tablespoons Parmesan cheese (optional)

Directions:

1. Remove the skin from the eggplant. Cut the eggplant into cubes.
2. Chop the tomatoes into small pieces.
3. Cut the green pepper in half. Remove the seeds and cut into small pieces.
4. Chop the onion into small pieces.
5. Cut the garlic into tiny pieces.
6. Cook the first 8 ingredients in a large skillet until tender.
7. Top with the Parmesan cheese and serve.

SPICY BAKED SQUASH

Ingredients

• vegetable cooking spray
• 1 acorn squash
• 1 dash salt
• 2 tablespoons margarine
• 9 teaspoons brown sugar (3 Tablespoons)
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ginger

Directions

1. Preheat the oven to 400 degrees.
2. Coat the baking sheet with vegetable cooking spray.
3. Wash the squash. Cut it in half lengthwise. Remove the seeds. Cut the squash into 1/2 inch slices.
4. Place the squash on the baking sheet. Sprinkle with salt.
5. Melt the margarine on low heat in a small saucepan.
6. Add the brown sugar, cinnamon, nutmeg, and ginger to the saucepan.
7. Spread the margarine mix on the squash.
8. Bake for 20 to 25 minutes, or until tender.

SWEET POTATO AND APPLE BAKE

Ingredients

• 3 1/2 cups sweet potatoes, drained (2 – 15 ounce cans; save 2 Tablespoons of the liquid)
• 2 cups apples (peeled, cored and cut into bite-sized pieces )
• 6 teaspoons brown sugar (2 Tablespoons, packed)
• 1/3 cup chopped nuts (pecans, walnuts or any other type)
• 2 tablespoons flour
• 2 tablespoons butter, melted (unsalted)

Directions

1. Preheat oven to 350°F.
2. Put sweet potatoes in baking dish.
3. Add apples.
4. Pour 2 Tablespoons of the sweet potato liquid over the mixture.
5. Mix brown sugar, nuts, flour, and melted butter together in a small bowl.
6. Sprinkle over the top of the sweet potato/apple mix.
7. Bake for 20-30 minutes, until the top is golden brown and bubbly.

New Newsletter

Happy Fall! Columbus Wellness Medicine is launching a monthly newsletter full of tips and recommendations to help you enjoy the seasons and stay healthy.  The weather is getting cooler, kids will be enjoying Halloween, and two big holidays are right around the corner.  So, as we plan to get together with friends and family, we want you to remind you to focus on your immune system.  As you probably know, the nutrients your immune system needs to function well can be obtained through healthy eating. See our tips in this newsletter.

Don’t forget to wash your hands frequently and avoid gatherings if you are feeling under the weather. You can Zoom in to your family event and keep others healthy.  They will all appreciate that!

Fighting That Cold

With cooler weather comes cold and flu season.  While most cases colds and flu do not require medical attention the various symptoms of colds and flu include fever, sore throat, runny or stuffy nose, body aches and fatigue make us feel miserable.  There are ways to minimize the symptoms. When you feel a cold or flu coming on, try the following:

• Increase Vit C to 1000mg twice a day for a week.
• Take ELDERBERRY syrup, gummies, or lozenges 3-4 times a day until symptoms subside.
• Increase ZINC intake while having symptoms.
• Drink plenty of free water and get plenty of rest.
• Avoid exposure to others for their sake and to protect you from catching another virus while you are already battling one!

Eating to Strengthen Your Immune System

“Let thy food be thy medicine, and medicine be thy food.”

Ancient Greek Physician, Hippocrates

Healthy foods provide many vitamins and minerals to keep us strong and feeling good. Did you know, feeding your body certain foods may help keep your immune system strong as well? If you’re looking to prevent colds, the flu, and other infections, look no further than your local grocery store.

While no supplement will cure or prevent disease, a balanced healthy diet can help prepare the body to better fight disease. For example, the antioxidants found in plant-based foods helps decrease inflammation. This is important, as chronic inflammation is linked to numerous health conditions. In addition, the fiber in plant foods feeds your gut microbiome – the healthy bacteria in your gut, thereby improving your immunity by keeping harmful pathogens from multiplying in your digestive tract.

Instead of relying on supplements, choose foods containing these 6 vitamins and minerals that can boost your immune health!

1. Vitamin C

Vitamin C can fight infections by stimulating the production of white blood cells. Look for these foods high in vitamin C: citrus fruits, leafy greens (especially spinach and kale), bell peppers, kiwi, Brussels sprouts, papaya, strawberries.

2. Vitamin A

Crucial for the development of certain immune cells necessary to fight infection, the vitamin A precursor can be found in plant carotenoids such as: carrots, pumpkin, cantaloupe, sweet potatoes, butternut squash, dark green leafy vegetables.

3. Vitamin D

Vitamin D is one of the most powerful nutrients for supporting our immune system. Although food sources are limited, you can find vitamin D in: salmon, mackerel, tuna, sardines, egg yolks, vitamin D fortified foods such as milk, orange juice and cereals.

Since vitamin D is such an important micronutrient to our health, talk with your doctor to find out if you need a supplement.

4. Vitamin E

As a fat-soluble vitamin and powerful antioxidant that helps your body fight off infection, think high-fat plant foods like seeds and nuts to get your vitamin E: almonds, hazelnuts, peanuts/peanut butter, sunflower seeds.

5. Zinc

Crucial to maintaining overall health and needed for the production of new immune system cells, zinc is primarily found in animal foods, but can also be found in some vegetarian foods: oysters, crab, lean meats and poultry, baked beans, yogurt, chickpeas.

6. Selenium

Selenium has a powerful effect in regulating our immune system response. With the exception of Brazil nuts, animal foods are the best sources: seafood (tuna, halibut, sardines), meat and liver, poultry, cottage cheese.

By making a few simple swaps to your diet, you can increase your intake of these important nutrients that support a health immune system and keep you functioning at your best!

Vitamin Booster Smoothie

1 orange, peeled and roughly chopped
1 large carrot, peeled and roughly chopped
2 sticks celery, roughly chopped
1/3 cup mango, roughly chopped
6-8 ounces water

Put the orange, carrot, celery and mango in the blender, top up with water, then puree until smooth.

To learn more about immune boosting nutrients and how to incorporate new habits into your routine, sign up to work with our team of Registered Dietitians at www.joingemcare.com.

Happy New Year, Happy Endings

It’s that time of year again – time for resolutions! Wouldn’t you like to make a resolution this year that actually made a difference in your life? A healthy relationship, including a good sexual relationship with your loved one, is vital to your health and happiness. Making this year’s resolution to combine a healthier lifestyle with the Gainswave® procedures can give your year a happy ending!

Maybe you have been struggling with a lack of desire, or possibly erectile dysfunction (ED). These symptoms could be the result of low testosterone levels, or some unhealthy lifestyle habits. Let’s start with testosterone. If your interest in sex has waned, or you are feeling apathetic, or not on top of your game, you may have low testosterone. Blood tests can be done to evaluate your hormone levels, and if they are low, testosterone treatments can make all the difference.

What about the impact of your lifestyle? First, talk with your doctor about your symptoms. Armed with a new course of action for health, which often includes changes such as diet, exercise, good restorative sleep, as well as de-stressing, you will begin to see changes for the better in your overall health, as well as your sexual health.

If your intimacy challenges are due to ED, the Gainswave® procedures will help by stimulating the growth of new blood vessels and improving blood circulation, which will make your erections stronger. Combining lifestyle changes with the Gainswave® procedures is the strongest approach to restoring good erectile function. Do not let aging keep you from enjoying life. This is the time to
take control. Stop struggling, stop being embarrassed, and start making these important changes that will enhance your relationship with your significant other and give you the happy ending you deserve!

Protecting ourselves past COVID-19

Physical distancing and washing our hands is important and preventative but we need to go farther than that and improve the health of our immune system – we need to focus on ways to keep our immune system healthy.

We’ve heard it often, but it is important to remember to get good, restorative sleep of at least 7 hours per night. Exercise regularly. Eat a diet rich with vegetables and fruits of all colors at every meal. Avoid sugars and heavy starch loads. Stop smoking. Consume minimal to no alcohol. Avoid environmental toxins as much as possible. Reduce stress.

We understand saying the same things over and over again may not create change, after all we are currently dealing with working from home, home schooling our kids, financial insecurity, and lack of social interaction. But, we need to realize that making life-style changes and improving our sleep, diet, stress, and yes habits will play an important role in protecting our immune system.

Why is protecting our immune system so important? If our immune system is working appropriately then if we are exposed to a virus the innate immune system should respond immediately triggering the adaptive immune response. Inflammation is created and necessary to clear the infection. After the infection is cleared, in a normal functioning immune system the inflammation stops, and we go back to a healthy baseline immune system.

Poor diet, lack of restorative sleep, too much stress, and poor habits prevent our immune system from protecting us and fighting off infections. As today’s health challenges have taught us, it’s time to take control and make the required changes to enjoy a healthy and long life.

Feeling Isolated and Stressed

Did you know chronic stress, including worry, increases premature aging? And, it increases the risk of heart disease, diabetes, depression, anxiety and obesity?  Don’t let this happen to you – instead lets control your worry and rumination!  Here’s how:

TRAIN YOUR BRAIN!!

MINDFULNESS—be in the here and now. Focus all your attention on the present. Do this by being aware of your breathing and external environment, but don’t hold on to any thoughts – especially negative thoughts. Let them come and pass right through you—like water traveling down a stream.

BREATHING— inhaling (taking breaths in) activates your sympathetic nervous system (SNS). This is your fight or flight system. Breathing into your chest increases your SNS. When this system is chronically activated it causes increased inflammation and oxidative stress that can lead to disease.

EXHALING – (breathing out) activates the parasympathetic nervous system (PNS). This system is calming and has anti-inflammatory effects on your body and brain and helps decrease chronic stress.

PROPER BREATHING TECHNIQUE – learn to breath into your belly—not into your chest. Watch/feel your belly expand with each inhalation, not the shoulders lifting as will occur when you breath into your chest.  When you exhale—make the breath going out take longer than the breath coming in. this, too, has a calming effect. Practice this technique until it becomes automatic.  When you become anxious or upset, check how you are breathing and practice this technique. You will feel the anxiety decrease, the heart rate decrease, the pounding heart settle down.

Practice both Mindfulness and Breathing Exercises daily—multiple times a day. This daily practice will retrain your brain to stay calmer, which ultimately will keep you healthier.

DID YOU KNOW DIET CAN IMPACT YOUR SEX LIFE?

You wake up one day and realize as a man you can’t perform like you should and as a woman, you are no longer interested in sex. You realize you have put on unwanted weight and you aren’t happy about it. How can you feel sexual if you do not like the way you look? 

How did life get away from us? How did we forget about caring for ourselves?  And, the most important question, why is it such a struggle to get our life and diet under control? There are many answers to these questions-family and work commitments; minimal time to prepare good meals; eating on the go; and exhaustion.  Americans eat a lot of processed foods. These foods are full of preservatives, herbicides, and pesticides.  Even if you cook for yourself, if are not buying organic you are exposing your body to the chemicals in these foods. Many of the environmental pollutants act like estrogen and attach to estrogen receptors. This wreaks havoc with your hormonal balance. These toxic chemicals are stored in our fat cells making it hard for us to lose weight.

To make a change, what do you do? First realize you have control. If you choose to take action, you can improve your health and ultimately your sexual function. Start with a plan and understand what you can and cannot eat. Do not think of this as “going on a diet.” Instead, your mindset should be that you are making a lifestyle change that will allow you to enjoy your life.  The right attitude will help you focus. If you should not eat sugar accept it, focus on the plan and do not cheat.  

The end result will be worth the sacrifice.  You will find you lose weight, have more energy, sleep better, have a clearer mind, a better mood, and an improved sex life.

Therefore, if you find yourself lacking in sexual function, the first thing to do is assess your diet .

Start making healthy eating choices, drink plenty of good filtered water, be constant, stay the course and results will follow!

Get Out and Dance!

Did you know that when you are dancing you are maintaining and improving your brain function? As you are having fun, gaining new skills, meeting new people you are also preserving your thinking skills and memory. Moving also makes you feel younger.

Studies have documented brain cell growth in individuals who exercise. In fact, a research study conducted at the Colorado State University reviewed three specific types of exercise including walking, stretching and balancing and dancing. Participants were given a brain scan before and after the testing period. With the participants working out three times per week with their assigned exercise routine, only the dancer group showed improvements in cognitive function.

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The difference between functional, integrative, and holistic medicine

If you watch medical shows on television like Dr. Oz or The Doctors, you’ve probably heard the terms functional medicine, integrative medicine, and holistic medicine thrown around from time to time. Maybe you’re curious if one of these approaches can help improve your health, but what are they exactly? And how do they differ from each other?

Here’s an explanation of the similarities and differences between functional, integrative and holistic medicine practices.

Traditionally, a medical doctor prescribes medications to treat the symptoms of a dysfunction or disease, but there are alternatives to taking drugs.

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Everything You Need to Know About the O-Shot (Orgasm Shot) & P-Shot

Improve your sex life with the O-Shot and P-Shot

Men and women of all ages are fortunate to have Dr. Tuttle right here in Columbus, Ohio. Why? As a functional medicine doctor, she offers all the latest preventive and wellness treatments available that focus on long-term optimum health.

Dr. Tuttle also offers two relatively new procedures not yet available everywhere: The O-Shot and P-Shot. These amazing treatments help improve sexual performance and enjoyment in both men and women, and you could see results with the very first treatment!

Sound too good to be true? It’s not. Here are some common questions people ask Dr. Tuttle about these safe, non-surgical, in-office treatments that can improve your sex life.

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