“Should I use heat or ice?”

The answer depends on what your body is telling you.

Heat and ice can both be very helpful when used correctly. But they are not the same. Heat is meant to relax and loosen. Ice is meant to calm and reduce irritation. Using the wrong one at the wrong time may make the area feel worse.

Before I explain when to use each, here is a simple rule:

Use ice when something feels irritated, swollen, sharp, or newly injured.

Use heat when something feels tight, stiff, achy, or chronic.

Affiliate Disclosure

As an Amazon Associate, I earn from qualifying purchases. This comes at no extra cost to you and helps support my work in sharing helpful wellness tips.

When to Use Ice

Ice is usually best when pain feels new, irritated, inflamed, or swollen.

Think of ice as a way to calm the body down.

You may want to use an ice pad or cold pack when you have:

• A new injury
• Swelling
• Sharp or irritated pain
• Pain after activity
• A flare-up of back, neck, shoulder, knee, or joint pain
• Inflammation after overuse
• A sprain, strain, or irritated muscle

Ice can help numb the area and calm irritation. This is especially helpful during the first 24 to 48 hours after a new injury or flare-up.

How to Use Ice Safely

Apply the ice pad for about 10 to 20 minutes at a time.

Always place a thin towel or cloth between the cold pad and your skin. Do not put ice directly on bare skin. Give your skin time to return to normal temperature before applying ice again.

Recommended option:
Reusable Ice Pad

A reusable ice pad can be helpful because it molds to the body better than a hard ice pack. This can make it easier to use on the neck, low back, shoulders, knees, or hips.

When to Use Heat

Heat is usually best when the problem feels tight, stiff, sore, or chronic.

Think of heat as a way to relax the body.

You may want to use an electric heating pad when you have:

• Muscle tightness
• Stiffness in the neck or back
• Chronic soreness
• Tension from stress
• Old injuries that feel achy
• Tight shoulders from sitting or computer work
• Morning stiffness
• Muscle spasms without swelling

Heat helps increase circulation and relax tight muscles. Many people feel more comfortable and flexible after using heat, especially before stretching or gentle movement.

How to Use Heat Safely

Use heat for about 15 to 20 minutes at a time.

Start on a low or medium setting. Do not fall asleep with a heating pad on. Do not use heat over areas that are swollen, red, or freshly injured because heat may increase irritation.

Recommended option:
 Electric  heating pad

An electric heating pad can be useful because it gives steady, controlled warmth. For people who deal with tight neck muscles, low back stiffness, or shoulder tension, having one at home can be a simple tool for comfort.

Heat vs. Ice: The Simple Difference

Here is the easiest way to remember it:

Ice calms inflammation. Heat relaxes tightness.

Use ice when the pain feels fresh, sharp, hot, swollen, or irritated.

Use heat when the pain feels stiff, tight, dull, tense, or chronic.

If you are not sure, start with ice first, especially if there is any swelling or recent injury.

Can You Use Both Heat and Ice?

Sometimes, yes.

For some chronic conditions, people feel better alternating between heat and ice. For example, someone with chronic low back tightness may use heat first to loosen the muscles, then ice later if the area feels irritated after activity.

A simple option is:

Heat before activity. Ice after activity.

Heat may help loosen the body before movement. Ice may help calm the area down afterward.

But listen to your body. If heat makes the pain throb or feel worse, stop and use ice. If ice makes the area feel too stiff or uncomfortable, stop and try gentle heat later.

When Not to Use Heat or Ice

Do not use heat or ice over open wounds, burns, skin infections, or areas where you have poor sensation.

Be extra careful if you have diabetes, nerve damage, circulation problems, or reduced feeling in the skin. In those cases, you may not feel when something is too hot or too cold, which can lead to injury.

Do not use heat on fresh swelling.

Do not use ice directly on the skin.

Do not fall asleep with an electric heating pad.

When to Call a Doctor

Heat and ice may help with comfort, but they are not a substitute for a proper exam.

Call a doctor or healthcare provider if you have:

• Pain after a fall, car accident, or injury
• Pain that travels down the arm or leg
• Numbness, tingling, or weakness
• Loss of balance
• Severe headaches with neck pain
• Pain that keeps getting worse
• Pain that does not improve after a few days
• Swelling, redness, or warmth that does not go away

Pain is your body’s signal. The goal is not just to cover it up. The goal is to understand why it is happening.

My Practical Recommendation

For most homes, I recommend having both:

1. A good reusable ice pad for flare-ups, swelling, and inflammation.
   2. A safe electric heating pad for tightness, stiffness, and chronic muscle tension.

You do not need anything complicated. You just need the right tool at the right time.

Recommended comfort tools:

• Electric Heating Pad: Shop Heating Pad on Amazon
• Reusable Ice Pad: Shop Reusable Ice Pad on Amazon

Final Thought from Dr. Gorgas

Your body usually gives you clues.

If it feels inflamed, irritated, swollen, or sharp — calm it with ice.

If it feels tight, stiff, tense, or achy — relax it with heat.

Used correctly, heat and ice can be simple, affordable tools to help you manage everyday pain and stiffness at home. But if your pain keeps coming back, gets worse, or affects your ability to move, sleep, work, or enjoy life, it is time to get evaluated.

Pain is common. Living with it every day should not be.

For a full consultation with diagnosis and treatment plan call us at 760.433.4000

Dr. Michael Gorgas

Oceanside, Ca

It affects how you work, how you sleep, and even how you breathe. Many of my patients that come to my office in Oceanside feeling frustrated because they’ve “tried everything” — stretching, massage, heat, ice — and still feel stuck.

After getting the right diagnosis and Chiropractic treatment by me I often recommend for home use, a cervical traction device. When done correctly, it can gently decompress the spine, reduce nerve irritation, and help restore the natural curve of the neck.

Today I want to explain what cervical traction is, why it works, and how a traction device can support long‑term healing.

What Is Cervical Traction?

Cervical traction is a therapeutic technique that gently stretches the neck.
The goal is simple:

• Restore the natural cervical curve
• Reduce pressure on the discs
• Create space for irritated nerves
• Improve blood flow
• Reduce muscle tension

When the neck is compressed — from posture, injuries, or years of strain — the joints and discs don’t move the way they should. Traction helps reverse that compression in a controlled, safe way.

Why the Cervical Curve Matters

Your neck is designed to have a smooth, forward curve called a lordosis.
This curve acts like a shock absorber for your spine.

When the curve flattens or reverses (a condition called “loss of cervical lordosis”), you may experience:

• Chronic neck pain
• Headaches or migraines
• Numbness or tingling in the arms
• Shoulder tension
• Fatigue and poor posture
• Early disc degeneration

Traction devices are specifically designed to help restore this curve over time — something stretching alone cannot do.

How Traction Devices Work

Unlike simple over‑the‑door traction, traction devices use a combination of:

• Targeted support
• Adjustable angle

This allows the neck to move into a more natural arc while gently decompressing the spine.

Patients often describe the sensation as “relief and lengthening,” especially if they sit at a computer all day.

Who Benefits Most From Cervical Traction?

I often recommend traction for patients dealing with:

• Tech neck / forward head posture
• Herniated or bulging discs
• Pinched nerves
• Chronic stiffness
• Post‑whiplash pain
• Straightening of cervical curve
• Tension headaches

Traction is not a quick fix — it’s a structural correction tool.
Used consistently, it helps retrain the spine and support long‑term healing.

How to Use a Cervical Traction Device at Home

Here’s the simple routine I give most patients:

1. Start slow — 1–2 minutes per session
2. Increase gradually — add 30–60 seconds every few days
3. Aim for 10–15 minutes daily once your body adapts
4. Stay relaxed — breathing deeply helps the muscles release
5. Never push into pain — traction should feel relieving, not stressful
6. Never fall asleep on it- you will regret it

Consistency matters more than intensity.
Small daily sessions create the biggest change.

Recommended Home Traction Device

If you’re looking for a reliable style traction device, here is the one I recommend most often:

(As an Amazon Associate, I earn from qualifying purchases. This comes at no extra cost to you and helps support my work in sharing helpful wellness tips.)

Neck and Shoulder Relaxer, Neck Stretcher Chiropractic, Cervical Traction Device for Cervical Spine Alignment，FSA HSA Eligible

Final Thoughts

Cervical traction is one of the most powerful tools we have for restoring the natural function of the neck. When combined with chiropractic care, posture correction, and simple daily habits, it can help you move, sleep, and live with far less pain.

If you’re unsure whether traction is right for you, or you want a personalized plan, I’m always here to help you call us for a consultation with me at 760.433.4000

— Dr. Michael Gorgas
Oceanside, CA

When people think of chiropractic care, they often picture relief for back pain or neck discomfort. But here’s something you might not know- chiropractic care can also have a big impact on your mental health. While it’s typically known for addressing physical issues, more and more are discovering at Dr Michael Gorgas office in Oceanside that chiropractic care is an effective way to manage stress, anxiety, and even improve sleep quality.

In this article, we’ll explore how chiropractic treatments can benefit your mental health, helping you feel better, more balanced, and emotionally resilient. If you’re looking for a holistic approach to feeling your best, chiropractic care by Dr Michael Gorgas  might be just what you need.

 How Chiropractic Care Can Support Your Mental Health

Chiropractic care focuses on your spine and nervous system. The spine protects the spinal cord, which carries messages between your brain and the rest of your body. When there are misalignments (called subluxations) in your spine, these nerve pathways can get disrupted, which can lead to physical discomfort—and, believe it or not, mental health struggles too.

The great news is that chiropractic adjustments can help restore proper alignment in your spine, improving nervous system function. When your nervous system is working optimally, you’re better equipped to manage stress and emotional challenges. Research shows that chiropractic care can lower cortisol (your stress hormone), boost serotonin (your “feel-good” hormone), and even help reduce anxiety and depression.

Chiropractic Care and Stress Relief: A Natural Solution

Stress is a part of life, but chronic stress can take a major toll on both your body and mind.

You might notice it in the form of headaches, muscle tension, or even chronic pain. Chiropractic care can help break this cycle by addressing spinal misalignments that may be contributing to your stress.

Studies have shown that chiropractic treatments can lower cortisol levels, helping you feel more relaxed and at ease. One study published in the *Journal of Manipulative and Physiological Therapeutics* found that chiropractic care helped reduce perceived stress in participants. So, not only can chiropractic treatments ease your physical discomfort, but they can also help calm your mind.

Chiropractic Care and Better Sleep

Do you struggle with falling or staying asleep? If you’re dealing with stress, anxiety, or physical pain, your sleep might suffer too. Chiropractic care can play a key role in improving sleep quality. When your spine is aligned properly, your nervous system functions more efficiently, and your body can relax fully.

Many people who receive chiropractic care report better sleep. They fall asleep faster, stay asleep longer, and wake up feeling more rested. If you’re tired of tossing and turning at night, chiropractic adjustments might be a game-changer for your sleep routine.

Real-Life Experience: How Chiropractic Helped One Patient with Stress and Anxiety

Meet John. He’s a 38-year-old graphic designer who had been dealing with anxiety and chronic neck pain for years. His stressful job left him feeling tense and overwhelmed, and his neck pain only added to the problem, making it hard for him to relax. After a few chiropractic sessions, John noticed something surprising: his anxiety started to lessen, and he was able to sleep more soundly.

John’s story isn’t unique. Many people find that chiropractic care helps them feel more balanced emotionally, while also addressing physical pain. By taking care of your body through chiropractic adjustments, you’re also taking care of your mind. It’s all connected!

The Surprising Benefits of Chiropractic Care

Beyond Pain Relief

Chiropractic care isn’t just for back pain. It can also provide a wide range of benefits for your mental and emotional well-being, including:

1. Reduced STRESS:  Chiropractic adjustments can help reduce cortisol levels, leaving you feeling calmer and less stressed.

2. Improved MOOD: Regular chiropractic care may help increase serotonin, which plays a role in regulating mood, leading to better emotional balance.

3. Better SLEEP: Proper spinal alignment can improve nerve function, which may help you sleep more soundly and wake up feeling refreshed.

4. Increased ENERGY: By alleviating pain and stress, chiropractic care can leave you feeling more energized and ready to take on your day.

5. Better FOCUS AND PRODUCTIVITY:  Many people report feeling more focused and mentally clear after chiropractic adjustments, which can improve both personal and professional productivity.

 Why More People Are Turning to Chiropractic Care for Mental Health

Chiropractic care is becoming an increasingly popular choice for people looking to take a holistic approach to their health. It’s not just about treating physical pain anymore—people are realizing how chiropractic care can help them manage stress, anxiety, and other mental health challenges.

In fact, a survey by the *American Chiropractic Association* found that nearly 35 million Americans visit a chiropractor each year, and many of them report feeling better mentally, emotionally, and physically after treatment. It’s clear that chiropractic care is a great way to support your overall well-being in a natural, non-invasive way.

  Could Chiropractic Care

Be the Key to Your Mental Well-being?

If you’re feeling stressed, anxious, or struggling with poor sleep, chiropractic care could offer the relief you’ve been looking for. By improving spinal alignment and nervous system function, chiropractic adjustments help support your body’s natural ability to manage stress and maintain a positive mood.

Don’t wait for stress or pain to control your life. Chiropractic care isn’t just about relieving physical pain—it’s about helping you feel your best mentally and emotionally, too.

Ready to experience the benefits of chiropractic care for yourself?

Schedule your consultation today and see how chiropractic can help improve your mental and physical health. Call us at 760.433.4000 or visit our website at drgorgas.com/chiropractic/ to book your appointment!

Innate Intelligence: The Body’s Natural Wisdom

The human body is a remarkable entity, equipped with an innate intelligence that orchestrates its ability to heal, grow, and maintain balance. This concept, often associated with chiropractic and holistic health practices, highlights the body’s natural ability to regulate and restore health without conscious effort. This natural intelligence governs various physiological processes, ensuring the body’s optimal functioning. Let’s delve into how this innate intelligence operates, from creating new life to healing wounds and maintaining homeostasis.

The Miracle of Making a Baby

The process of creating a new life is one of the most astonishing demonstrations of the body’s innate intelligence. This unbelievable process involves several stages, each governed by precise biological mechanisms.

1. Hormonal Signals: The reproductive process begins with the brain sending hormonal signals to the ovaries in females or the testes in males. The hypothalamus releases gonadotropin-releasing hormone (GnRH), which prompts the pituitary gland to secrete follicle-stimulating hormone (FSH) and luteinizing hormone (LH). These hormones play crucial roles in the reproductive cycle.

2. Ovulation: In females, FSH stimulates the growth of ovarian follicles, each containing an egg. As the follicles mature, they produce estrogen, which triggers a surge in LH levels. This surge causes the dominant follicle to release an egg, a process known as ovulation.

3. Fertilization: After ovulation, the egg travels down the fallopian tube. If it encounters sperm, fertilization occurs, resulting in the formation of a zygote. The zygote contains the combined genetic material from both parents.

4. Cell Division: The zygote begins to divide rapidly through a process called cleavage. This series of cell divisions results in the formation of a blastocyst, a ball of cells that will implant into the uterine lining.

5. Implantation: The blastocyst reaches the uterus and embeds itself into the thickened uterine lining, a process called implantation. This stage is crucial for the establishment of pregnancy, as it allows the blastocyst to receive nutrients and oxygen from the mother.

6. Development: Over approximately nine months, the cells of the blastocyst continue to divide and differentiate into various tissues and organs. This process is guided by a highly coordinated genetic blueprint encoded in the DNA. The developing embryo goes through critical stages, forming the heart, brain, limbs, and other vital structures.

 The Body’s Healing Wisdom: Closing a Cut

The body’s ability to heal itself is another testament to its innate intelligence. When you sustain a cut or injury, a complex sequence of events unfolds to repair the damage.

1. Hemostasis: The body’s immediate response to a cut is to stop the bleeding. Blood vessels constrict to reduce blood flow to the injured area, and platelets adhere to the site, forming a plug. Clotting factors in the blood interact in a cascade to create a stable blood clot, sealing the wound.

2. Inflammation: Once hemostasis is achieved, the inflammation phase begins. White blood cells, particularly neutrophils and macrophages, are dispatched to the site to clean up debris and fight potential infections. These cells release signaling molecules called cytokines, which recruit additional immune cells to the area.

3. Proliferation: During the proliferation phase, new tissue forms to replace the damaged area. Fibroblasts, a type of connective tissue cell, produce collagen and other extracellular matrix components. This forms the foundation for new tissue growth. Angiogenesis, the formation of new blood vessels, ensures an adequate supply of oxygen and nutrients to the healing tissue.

4. Maturation: The final stage is maturation, where the new tissue gradually strengthens and becomes more organized. Collagen fibers realign along tension lines, enhancing the wound’s tensile strength. Over time, the newly formed tissue remodels and integrates with the surrounding skin, eventually forming a scar.

 Examples of Innate Intelligence in the Body

1. Homeostasis: The body continuously works to maintain a stable internal environment, a process known as homeostasis. This involves regulating body temperature, blood pressure, blood sugar levels, and other vital parameters. For example, when body temperature rises, sweat glands produce sweat to cool the body through evaporation.

2. Immune Response: The immune system’s ability to identify and destroy pathogens like bacteria and viruses is another example of innate intelligence. When a pathogen invades, immune cells recognize it through specific receptors and mount a targeted response. The immune system also has a memory component, allowing it to respond more efficiently to future infections.

3. Cellular Repair and Replacement: Cells are constantly being repaired and replaced to maintain tissue integrity. For example, skin cells renew approximately every 28 days, and the lining of the gut renews every few days. This continuous process ensures that the body can quickly recover from minor injuries and wear and tear.

4. Growth and Development: From a single fertilized egg, the body knows how to develop into a complex organism with billions of specialized cells, tissues, and organs. This development follows a precise genetic blueprint, with each cell receiving signals that guide its differentiation into specific cell types.

 Supporting Innate Intelligence Through Lifestyle Choices

Supporting the body’s innate intelligence involves making lifestyle choices that promote overall health and well-being. Here are some ways to enhance the body’s natural wisdom that we recommend in our office in Oceanside:

1. Nutrition: A balanced diet rich in vitamins, minerals, and antioxidants provides the essential nutrients needed for cellular repair, immune function, and overall health. Consuming whole foods, such as fruits, vegetables, lean proteins, and healthy fats, supports the body’s natural processes.

2. Exercise: Regular physical activity enhances circulation, boosts immune function, and promotes cardiovascular health. Exercise also helps maintain healthy body weight and reduces the risk of chronic diseases.

3. Hydration: Staying adequately hydrated is crucial for maintaining cellular function and overall health. Water is involved in various physiological processes, including digestion, temperature regulation, and waste elimination.

4. Sleep: Quality sleep is essential for the body’s repair and regeneration. During sleep, the body produces growth hormones that facilitate tissue repair and immune function. Establishing a regular sleep schedule and creating a conducive sleep environment can improve sleep quality.

5. Stress Management: Chronic stress can disrupt the body’s natural balance and weaken the immune system. Practicing stress-reducing techniques, such as meditation, deep breathing, and mindfulness, can support the body’s innate intelligence.

 The Role of Chiropractic Care in Supporting Innate Intelligence

Chiropractic care is a holistic approach that aligns with the concept of innate intelligence. Chiropractors focus on restoring proper alignment and function of the spine and nervous system, allowing the body to heal itself. By addressing the root causes of pain and dysfunction, chiropractic care supports the body’s natural healing processes.

1. Spinal Adjustments: Chiropractors use manual adjustments to correct misalignments in the spine, known as subluxations. These adjustments improve nerve function, reduce pain, and enhance overall health.

2. Holistic Approach: Chiropractic care often includes lifestyle recommendations, such as nutrition, exercise, and stress management, to support the body’s innate intelligence and promote overall wellness.

The concept of innate intelligence underscores the incredible capabilities of the human body.

Whether it’s healing wounds, creating new life, or maintaining internal balance, the body’s natural wisdom is a marvel of biology. By understanding and supporting this innate intelligence through healthy lifestyle choices and holistic practices like chiropractic care, we can promote health and well-being in a natural and sustainable way.

Schedule your consultation today and see how chiropractic can help improve your health. Call us at 760.433.4000 or visit our website at drgorgas.com/chiropractic/ to book your appointment!

When you eat foods high in carbohydrates ( sweets, refined carbohydrates)you trigger insulin production from your pancreas. The overproduction of insulin causes a rapid and drastic reduction in blood glucose for a short period of time. This is often experienced as drowsiness and fatigue, following the consumption of a high carbohydrate containing meal.

So what comes to the rescue when your blood sugar takes a dive? CORTISOL. Low blood sugar triggers the adrenal glands to produce more cortisol in order to stimulate the cells to produce more glucose. When this cycle of HYPOGLYCEMIC stress is repeated over and over again, it places a constant burden on the HPA Axis and in your Liver and Pancreas and can initiate a vicious cycle of chronic inflammation the root of many diseases.

Do you have a Blood Sugar imbalance?

• Do you experience symptoms of hypoglycemia such as dizziness, shakiness, brain fog between meals?
• Do you frequently miss or delay meals?
• Do you frequently crave sugar or carbohydrates?
• Do you consume excessive sugar or refined carbohydrates?
• Are you diabetic or pre-diabetic?
• Do you regularly consume alcohol or caffeine? If yes how much?
• Are you in constant stress?
• Do you eat a lot out?
• Do you sleep during the night? How many hours?

Check how many yes you got?  Surprised?

Take control of your Blood Sugar

DO:

• Eat a balanced breakfast every morning to help stabilizing blood sugar levels and include protein and a good fat
• Consume balanced meals and healthy snacks through the day
• Eat mixed meals of snacks of protein fat and low glycemic vegetables
• Eat protein at Every meal
• Eat foods high in fiber to help slow down the absorption of glucose into the bloodstream
• Eat a healthy source of fat in each meal
• Limit the consumption of starchy vegetables
• Drink lots of water to keep your body hydrated
• Exercise regularly
• Eat  every 2 hours even if its 5 almonds

DON’T:

• Don’t eat sugars or refined carbohydrates (white sugar, white bread, candy, sodas, dessert)
• No hydrogenate oil or partially hydrogenate vegetable oils
• No artificial sweeteners
• No SODAS
• DO NOT SKIP BREAKFAST
• Don’t smoke too much
• Don’t drink too much alcohol
• Too much caffeine
• Fat free products

Balancing your Blood Sugar

could be a matter of life and death.

Chronic high blood sugar levels are toxic to your body, destroying organs and blood vessels and they pave the way to type 2 diabetes, weight gain, heart attack, stroke, dialysis, nerve damage blindness even erectile dysfunction.

Please click on the link if you would like to purchase our

COMPREHENSIVE METABOLIC BLOOD WORK to understand which level you are and to take care of your health!

                  Dr. Michael Gorgas

An underlying factor behind an endless number of diseases. These include inflammatory conditions of the skin (psoriasis,eczema), gastrointestinal tract (Chronn’s disease or diverticulitis) and musculoskeletal system (back or joint pain) just to name a few.

A certain degree of healthy inflammation is needed in your body, as it is a necessary component of the immune-defense system. Distressed cells in the body send out signals that trigger a response from the immune cells. Specific cells within the immune system then help eliminate the cause of the damage (infectious agents, trauma) and repair damaged cells and tissue.

When your body is in balance it provides immediate action to help promote healing, them shuts down the response when the treat is gone. However when imbalances occur in your immune system, your body shifts toward a state of chronic inflammation that may manifest as a minor headache or something more severe, such as arthritis.

Inflammation in the body is not only pain and diseases, it also send signals to the HPA Axis to send cortisol to the rescue to help reduce the inflammation. This creates a vicious cycle for both the stress response and immune systems.

A number of dietary and lifestyle considerations can shift the body from a pro inflammatory to a balanced and non inflamed state. This will not only help put out the the inflammatory fire but also helps reducing the overall burden to  your stress response system.

HOW TO HELP TAKE CONTROL OF INFLAMMATION

1. Reduce the consumption of inflammatory foods like processed meats, red meat, fast food, deep fried food, sweets and other refined and heavily processed foods.
2. Avoid or reduce the consumption of common food allergens like wheat,dairy,corn and corn byproducts (high fructose syrup )
3. Maintain healthy levels of Vitamin D like exposure to sunlight and suplementing with vitamin D3 will also help reduce inflammation and boost the immune
4. Add anti-inflammatory herbs and spices to your meals like turmeric, curcumin, ginger root, garlic, basil, parsley, rosemary, curry, cayenne pepper/chilies, thyme, oregano, cinnamon cloves and mint.
5. Increase your intake of Omega # fatty acids specially EPA. A high quality fish oil or flax seed oil supplement . Also eat foods like salmon, mackarel tuna,herring and sardines and vegetarian choices like ground flax seeds, chia seeds, hemp seeds, sesame seeds, walnuts and brussels sprouts.
6. Maintain gastrointestinal (GI)health . Chronic inflammation often starts in the GI tract. Avoid food allergens consume food high in fiber as well as omega 3 fatty acids and supplement with digestive enzymes and probiotics to boost Gut Health.
7. Eat high life force foods ( raw food like sprouted and fresh organic foods 9fruits, vegetables,sprouts and greens which contain a lot of enzymes and vitamins that aid in reducing inflammation.
8. Eat colorful fruits and vegetables such as blue and red ( blueberries and strawberries) to boost your antioxidant levels to help reduce free-radical damage and inflammation through your body
9. Stay in shape because fat cells in your body produce and secrete inflammatory compounds especially belly fat they do it at higher levels so engage in regular cardiovascular activity to help burn fat and reverse the inflammatory process but don’t do a very long one because that also can cause inflammation
10. Get enough sleep disruption of normal sleep can lead to daytime elevation in pro-inflammatory molecules. 7 to 8 hours each night recommended.
11. Avoid toxin exposure like smoking, environmental pollution, unfiltered water, cosmetic products, skin care products, lotions and household cleaning items .

Inflammation comes in two kinds

1. Acute – regular response to infection or trauma

2. Chronic– can slowly wreak havoc eventually leading to illness and rapid aging

When chronic inflammation is present supplementing with natural products will provide a significant boost to reversing inflammation

                           In our office our Comprehensive blood work test different markers

for INFLAMMATION

1. CRP
2. Homocysteine
3. Ferritin
4. Hdl
5. Monocytes
6. Eos
7. Basos
8. Neuthrophils
9. Lumphocytes
10. Blood Glucose

Also please do not forget that inflammation cascades begin in the GUT so in order to reverse it we need to start healing the GUT first

Sleep helps your brain and body readjust to the stress placed upon it during the day.

Adequate sleep is necessary for long term health and regeneration.

Many of the body’s repair processes occur during the deep slow wave stages of sleep. Skin and other connective tissues regenerate themselves during the sleep cycle.

The pituitary gland secretes growth hormone, an anabolic and rejuvenating hormone, primarily at night, which is essential for maintaining strength, muscle mass and liver function, normalizing blood sugar, and keeping your immune system healthy.

Many of your neurotransmitters, such as serotonin, dopamine and norepinephrine, which are important for regulating mood and keeping you focused and alert ( Have you notice yourself in a bad mood or irritable and with lack of concentration when you don’t have a good night sleep ), are also synthesized during deep stages of sleep .

Sleep also function as a “antioxidant” for the brain because free radicals are removed during the sleep cycle. Sleep is required to ensure minimal neuronal damage occurs from free radicals acumulated through out the day.

Poor sleep can affect your health in numerous ways

• Can dampen immune defenses, leaving you more susceptible to catching a flu or a cold
• Changes your body production of and response to hunger hormones, which increases your appetite for unhealthy comfort foods  ( links to obesity, diabetes and cardiovascular disease)
• Overproduction of cortisol and adrenaline (ephinephrine), causing a vicious cycle of stress, anxiety, blood sugar  fluctuations, and increased heart rate and blood pressure

Maintaining a healthy sleep cycle and getting an optimal amount of sleep

each night ( seven to eight hours) is imperative for staying healthy.

I see patients everyday in my office and when I ask them how is your sleep ?

I get these answers:

• It’s good I sleep 5 hours that’s a lot for me
• I go to bed at 10 but I only fall asleep at 2 am
• I sleep first on the couch and then I go to bed , sometimes I don’t
• I sleep really good I get up 6 times during the night but I sleep good

I constantly tell them why sleeping is important  and I show them ways of improving their sleep cycle

Examining closely your lifestyle habits that disrupt your body’s natural sleep-promoting mechanisms.

This will help ensure optimal sleep cycle regulation

• Maintain a consistent sleep schedule
• Get 7 to 8 hours of sleep each night
• Aim for 10 pm to go to bed
• Avoid caffeine after 3pm and alcohol after dinner
• Avoid visible clocks ( you will get stressed and keep track of time)
• Write down a list of tomorrows tasks before you go to bed so you can sleep worry free
• Keep the bedroom cool 65- 67degrees so your face is cool and hands and feet are warm which can induce sleep and enhance melatonin production
• Keep the bedroom dark and quiet
• Invest in a good quality pillow and mattress
• Increase exposure to bright light and sunshine in the morning
• Exercise regularly ( exercise in the morning and do relaxing yoga or meditation  at night
• Eat a high protein snack several hours before bed
• Take a warm bath
• Listen to calming music
• Stretching or read a book
• Expose your body to the natural day cycle by exposing at least 30 minutes of sunlight this will optimize your vitamin D levels
• Expose your body to the natural night cycle getting MINIMAL exposure to light or electronics(CELL PHONE,COMPUTERS,TVS) 1 hour before bedtime.
• Turning the lights  off an hour prior to bedtime will help trigger melatonin release in the brain which will trigger sleepiness.

If you have severe insomnia sleep restriction is a method commonly used to reset you body circadian clock, not taking naps  not sleeping in and extend the time to go to sleep 15 minutes every two to three days.

Also insomnia can occur secondary to psychological factors, such as stressful  circumstances, physiological factors, back pain, restless legs, biochemical and hormonal imbalances such as elevated cortisol levels or insufficient melatonin production and nutrient deficiencies

Numerous plants have a calming sedative action( Valerian root, Passion Flower,wild Jujube extract, chamomile etc) and also some nutrients ( magnesium, calcium,5-HTP,L-Theanine, Pharma Gaba, Phosphatidyl serine etc) and they will support your sleep cycle regulation.

Thyroid Patients

Because thyroid hormones are involved in so many bodily processes, when they are low you can have both daytime and night time symptoms, including fatigue during the day and poor sleep at night .

Hypothyroidism also prevents the deepest most important sleep.

Checking your cortisol levels through proper testing ( Saliva Test ) is so important for Thyroid Patients especially

Treating insomnia requires identification of the problem rather than treating symptoms

• Balancing Hormones
• Improving Body and Mind Relaxation
• Tweaking your diet
• Getting supplementation for the nutrients that you are missing
• Using less Phone computer and  TV

I hope that all of you will have a good night!

Dr. Michael Gorgas

referred to as the

“Silent Killer”

Your body was designed to respond to short bursts of stress, followed by long periods of rest and relaxation. In today’s world, however, time to relax is considered a luxury, while stress levels are at an all-time high.

The short -term release of cortisol and adrenaline into the blood stream prepares the body for an essential and quick response to potential danger. Chronic stress causes a continuous release of cortisol and adrenaline into the blood stream which can be damaging to the body if left unresolved.

As the body “stress hormone “cortisol provides the body with quick bursts of energy and has additional benefits such as reducing inflammation. DHEA is your body anti-cortisol hormone. Without DHEA, long term elevated cortisol levels would wreak havoc on the body. As a stress – buffering mechanism, DHEA directly binds to receptors in the brain that promote a sense of relaxation and decreased pain. DHEA also supports insulin sensitivity, maintains tissue strength and repair, boosts immune function and promotes a sense of well-being.

It is important that cortisol and DHEA levels remain in proper ratios in order to maintain the optimal balance that is required by the body.

Additional stress buffering mechanisms include the brain chemicals (NEUROTRANSMITTERS) Serotonin and Gaba. These two are chemicals once released from the nerve cells create a sense of positive mood and relaxation they are very important counterparts to the fight-or-flight chemicals epinephrine and norepinephrine which put the body in over drive, to heighten awareness and sharpen your reflexes. Maintaining healthy serotonin and GABA levels can help the brain put the brakes on your stress response so you can remain calm under pressure.

Also adrenal stress has direct impacts on thyroid function it reduces conversion of T4 to T3, also promotes autoimmunity by weakening immune barriers and causes thyroid hormone resistance.

Proper thyroid function depends on healthy adrenal glands

Under stress, your body releases the hormone cortisol too much cortisol can interfere with thyroid hormone production : It can stimulate the thyroid to work harder to create sufficient amounts of thyroid hormone.

Testing your Cortisol and DHEA levels can be a valuable tool for determining if your body is functioning properly

We test Cortisol levels and DHEA from saliva, with this test we also included Male and Female Hormones and food sensitivity to milk, eggs and gluten.

Please click on this link SALIVARY ADRENAL STRESS AND HORMONE  TEST if you are interested in purchasing it to  help identify additional imbalances that may be affecting your health.

There is 3 Stages of STRESS

• Alarm Phase-(Hyper Cortisol )

stressful situations are causing high cortisol production and you feel restless,irritated or “wired”. When symptoms are left unchecked they can eventually affect other systems in the body such as weakening of the immune response as well as contribute to loss of sleep, anxiety,weight gain,insulin resistance and blood sugar fluctuation

•  Resistance Phase-(Cortisol Dominant)

This stage maybe the result on going acute adrenal dysfunction or the accumulation of years of mild stress without adequate relaxation and recuperation. Lab testing may indicate erratic patterns of cortisol production, inadequate diurnal rhythm, as well as reduced levels of DHEA.

•  Exhaustion Phase- (Hypo Cortisol)

This later stage of dysfunction is typically associated with with a multitude of issues, including fatigue, severe insomnia, depression, hormonal imbalances, or an increase in pain and inflammatory conditions. Tests results will show depleted levels of Cortisol and DHEA. Individuals will have the most difficult time doing the simplest tasks.

People think of STRESS as only emotional or mental but there is 4 keys stressors

1. Blood Sugar Control

2. Mental and Emotional

3. Insomnia

4. Inflammation

As examples you may have a low level of anxiety in your life, or you may be getting enough sleep each night, but if you are consuming a diet high in sugar, your cortisol, as well as insulin, levels will be on a continuous roller coaster ride.

Another example would be someone who eats a balanced diet, has a low level of anxiety but has a high degree of inflammation in his or her body. That inflammation is sending signals to the HPA AXIS to secrete the cortisol needed to put out the inflammation fire.

The driver of HPA axis dysfunction is required to work over time, cortisol and DHEA levels will eventually become imbalanced, along with other systems in your body.

So the question is Which of the 4 Key Stressors are contributing to constantly triggering a stress response in your body

BECAUSE

Please understand stress it’s just not emotional!

Take  control of your health!

DR. GORGAS

Please click on this link SALIVARY ADRENAL STRESS AND HORMONE  TEST if you are interested in purchasing it to  help identify additional imbalances that may be affecting your health.

Today is “NATIONAL COFFEE DAY” in United States.???

Hundreds of millions of people drink coffee on a daily basis.

Benefits of coffee:

1. High in antioxidants
2. Protects Liver
3. Aids physical activity
4. Supports Cognitive Function

**Some Cancer  treatments even include coffee enemas ( blonde coffee) to help get rid of toxins.

Risks of Coffee:

1. 1. Addiction to caffeine leading to caffeine overdose. It can overstimulate your body and when you don’t have it headaches, anxiety, irritability, fatigue, adrenal fatigue.
   2.  Can alter mood and Hormones especially if you have existing health conditions

But like  I always say you have to find your “sweet spot”in life and also with coffee.

If you go to a coffee shop please be aware of the chemicals, additives, sugars,non organic milk, non organic coffee… and also your pocket ….

Drink 1 cup of coffee in the morning that you prepare at home  with organic coffee and alkaline water.

Enjoy it!

***PS: That’s me enjoying my “cafecito” in Cuba ??