Take a look at our March newsletter!
MARCH 2024
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Birthdays, March Madness, and Renewed Focus It’s Not Too Late!
March is here, and this year, many of you reading this are already thinking about heading back north for the summer due to how early Easter is. It’s always funny when I hear the guys talk about returning home because it’s always something like: “There’s still snow on the ground. The only reason why we have to go back so early is because she (the spouse) can’t stand being away from the grandkids.” Now, having kids of my own with my mother literally next door to me, I understand the urgency to get home. My mom gets to see my kids at least five days a week, and whenever we’re gone for a week or more, she’s always eager to see them when we return. Speaking of kids, we just had Vera’s first birthday party last month, and it might have outdone Stella’s first birthday party! We had a band, great food, and tons of friends and family who came over. We did our best to get the cops called on us, but I guess our neighbors are getting used to us by now. Vera was the life of the party and already had some decent dance moves, rocking back and forth and clapping her hands, watching the band play Stella’s favorite songs. I think the best part of the entire party was the DESSERT TABLE! Man,
get her up and start eating breakfast when Stella gets up around 6:50. Pretty much every morning, Stella asks for help getting down the stairs because she has her arms completely full of “toys for Vera” to play with while we’re getting ready for the day. Then one of the most entertaining things for all parties involved, including Vera, is when Stella pushes Vera around in her baby doll stroller — and there’s nothing slow about it! Jenni and I are always on the edge of our seats watching this go down, thinking any moment this could turn really bad, but I guess we let it go because, in the worst-case scenario, it further contributes to the second kid always being tougher than the first. Moving on to more fun that comes with this month, it’s time for March Madness, baby! This is by far the most exciting collegiate sports event of the year and arguably the most exciting sports event across all levels in the country! Every year, 64 teams battle for the chance to make it to the next level in this win-or- go-home tournament. And every year, a team that, statistically speaking, should never make it to the next level DOES and ruins 99% of the brackets filled out by spectators.
“hard work beats talent when talent doesn’t work hard.” This saying reminds me of so many of my customers over the years who have defied all “Western medicine logic” and who have gone against the advice of orthopedic surgeons in search of another way, one that doesn’t include pain pills, surgery, or slowing down. These are the customers who ultimately motivate me every single day to push myself a little harder and not settle for just okay. I also love that this is about eight short weeks after the majority of you got all excited about New Year’s resolutions, and then for whatever reason, quit working toward those goals. So, this is a friendly little kick to remind you that the No. 1 reason people don’t reach goals is because they haven’t invested in the accountability required to keep them going through bad days and ultimately lose interest. As Jenni regularly says, “Progress is not linear. You’re going to have bad days and even bad weeks. That’s what you pay us for, to help get you through those hard times and keep your eyes on the prize.” And that makes sense because, if you think about it, if (whatever it is, insert X goal) was easy, you would have already done it! With that said, put this down, pick up the phone, and text me this message: “I’m ready Jake! I’m ready
Jenni really outdid herself this time. I think my blood sugar is still through the roof as I’m sitting here typing this weeks later!
And it’s always that team that gets my attention every
for you to kick my ass and force me to be successful!”
year. Not because it busted my bracket, but mainly because they overcame major
Stella is LOVING being a big sister.
Usually, Vera wakes up first around 6:30 every morning, so we
obstacles and defeated the odds. Every year, this is a perfect example of how
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As we age, exercise becomes more and more critical. A strong core and legs maintain muscle and bone strength all over the body, which helps prevent falling injuries as we age. Falling can result in hip, forearm, humerus, and pelvis fractures, which immediately affect mobility and personal autonomy. So, it’s no wonder that exercising and maintaining strength, balance, and flexibility are so important. One of the oft-overlooked exercises for strengthening the whole body is the imaginary chair or wall sitting. While it may look easy, it can be intense. This single exercise works the calves, glutes, hamstrings, core, and quads. However, practicing just over a minute a day can increase your endurance, joint stabilization, and strength. Before long, you’ll notice a real improvement in your stamina. Why are wall sits uniquely suited for older adults? Exercises such as squats, calf raises, walking, stair climbing, hiking, and biking benefit body strength. However, these exercises require mobility, which not all people have. Because the wall sit is an isometric exercise, a type of workout holding a static position, it is recommended for people with limited mobility in their knees, ankles, and hips because squatting increases joint stability. But even if you are fully mobile, there are plenty of reasons to try this exercise: PLEASE, HAVE A SEAT The Many Benefits of the Imaginary Chair
matter how long you’ve been doing them, they get more challenging as you tack on more seconds. Putting all your energy into maintaining a proper pose helps you build focus and concentration, which can benefit you in other areas of your life. Perform wall sits correctly. Wall sits are simple, and you don’t need any special equipment to do them; all you need is a sturdy wall and to follow these simple steps: 1. Lean your back against a wall and slowly walk your feet out in front of you, keeping your feet shoulder- width apart. 2. Slide down the wall and sink into a squat position until your legs are at a 90-degree angle. 3. Keep your abs tight and hold this position as long as you can. 4. Push off with your feet and slide up the wall to return to a standing position. If you’re just beginning, you don’t have to get into a full 90 degrees, as it may be too difficult. Just slide far enough down for it to be challenging but not impossible. Also, try to hold the position for about half a minute. You can increase your time as you gain strength, and then you can slide a little closer to the full 90 degrees to continue challenging yourself. If you want to include upper-body exercises, add dumbbells to perform shoulder raises, lateral raises, and bicep curls to break up the monotony of wall sits and get an all-body workout. Wall sits are a challenging exercise you can do just about anywhere. They are perfect for maintaining flexibility and strength as you grow older. You’ll reduce your chance of injury and live a longer, more fulfilling life.
A Massive Calorie Burner In just a few seconds of attempting a wall sit your heart rate increases, burning a higher number of calories. As you progress, the amount of calories burned will increase exponentially. Increased Flexibility and Muscle Strength A strong lower body and core are essential to building up overall strength. This exercise
concentrates on the bottom half of the body and boosts power and stability. It also improves your posture, which is good for increased stability.
Improved Focus Holding a wall sit takes a lot of concentration and willpower. No
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Don’t Shelve Vitamin B12
Keeps Your Skin, Nails, and Hair Healthy Getting the right amount of B12 is essential for the health of your skin, nails, and hair. Vitamin B12 deficiency can cause hair loss, discoloration, and dry
Getting your daily intake of vitamin B12 is crucial, as it keeps blood and nerves healthy. It even helps build DNA! B12 supplements and a vitamin-rich diet provide many advantages. While most people get enough vitamin B12 from their regular diets, vegetarians, adults over 50, and people with underlying conditions must ensure they get enough of this powerful vitamin for these five reasons. Keeps Blood Cells Healthy Vitamin B12 is very good for your blood cell health. It helps keep them small, round, and flowing smoothly. Meanwhile, a deficiency can make them larger and oddly shaped. The malformed cells have much more trouble flowing from the marrow to the bloodstream. This slowness is one of the causes of anemia, making you tired and weak. Protects Eyesight As we get older, our risk for macular deterioration goes up. Our retinas start to lose their effectiveness until our eyesight diminishes. Vitamin B12 reduces this retinal loss. Experts say that B12 might reduce the amount of a particular amino acid, which may contribute to macular deterioration. Helps Heal Depression Serotonin is a hormone responsible for our moods, thoughts, and brain power. Depression is linked to B12 deficiency, and many anti-depressants work by increasing the hormone. People with lower B12 levels can feel less depressed by taking supplements.
skin patches. These issues may be because proper blood flow is necessary for keratin growth, a protein that is essential to all three.
Helps Fight Memory Loss As we get older, brain deterioration is one of our biggest worries. Memory loss is a natural consequence of aging. Vitamin B12 deficiency correlates with memory loss and even brain atrophy. Once we get older, getting one’s B12 levels checked is extremely important. If you’re worried about your B12, consult with your primary care doctor. Doing so is especially important if you’re experiencing symptoms like fatigue, memory loss, and anxiety. There are many ways to combat B12 deficiency, so long as you know about it. When it comes to your health, knowledge is power!
Bell Pepper Sandwich Inspired by TheSpruceEats.com
TAKE A BREAK!
INGREDIENTS
• 1 medium bell pepper, any color • 2–3 tbsp cream cheese • 1 tsp whole-grain mustard • 2 oz ham (or other deli meat), thinly sliced • 1 1/2 oz Swiss cheese, thinly sliced
• 1/2 small cucumber, cut into 6–8 thin slices • 2 tbsp guacamole or a few slices of avocado • Dash of salt and pepper
DIRECTIONS
1. On a cutting board, remove the stem of the bell pepper with a sharp knife. Cut the pepper in half lengthwise and remove the ribs and seeds. 2. Lay the pepper halves on the cutting board and spread cream cheese inside each half. Spread whole-grain mustard on top of the cream cheese. 3. Layer your deli meat, cheese, cucumbers, and guacamole on each bell pepper half. Add a dash of salt and pepper, then combine both halves and serve!
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1. It’s Not Too Late to Get Going Again! 2. Have You Tried Wall Sits? 3. The Benefits of Vitamin B12 Bell Pepper Sandwich 4. Skin Signals of Liver Disease You Can’t Ignore INSIDE THIS ISSUE
WHAT YOUR SKIN SAYS ABOUT YOUR LIVER HEALTH
You can’t live without your liver. Livers help clean blood, ensuring your body is free from toxins. It also produces bile, an acid that digests waste. Unfortunately, livers can be damaged in a myriad of ways. Catching liver disease early allows doctors to treat it quickly, so it’s crucial to check for any symptoms of liver problems, especially if you are at risk. Yellow Skin Commonly called “jaundice,” a yellowing of the skin and eyes is a telltale sign of liver disease. The liver’s inability to filter out bilirubin causes this unseemly syndrome. This important yellow substance is made during the breakdown of blood cells and used by the body to help digest food. A healthy, functioning liver filters out most bilirubin. Itching Besides jaundice, a common symptom of bilirubin buildup is itchy skin. Bilirubin
creates “bile salts” that are deposited into the skin. The result is intense itchiness. Note that itching can be from a variety of causes, including allergies. Spider Angioma These superficial red marks appear like a mass of tendrils centering around one point and look like a spider. While they are relatively common, an excess of spider angioma can indicate liver problems. Having three or more at a time can be a sign of a more significant issue, including hepatitis, rheumatoid arthritis, or cirrhosis.
Easy Bruising Clotting proteins, which help the body repair injuries, are produced in the liver. If the liver is diseased or damaged, it may produce fewer proteins. In addition, liver disease lowers the amount of blood platelets. This also can cause easy bruising. Everyone needs their liver to live, so protect the health of your liver. Drinking in moderation, taking vitamin B, and getting regular exercise can promote a healthy liver.
Red Palms Rashy red palms — or palmer erythema — can point to many
problems. Excess estrogen causes this symptom, so hormonal changes are often the culprit. Nonetheless, liver disease makes it difficult for the body to break down estrogen.
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JOIN THE BERMAN INC. NCAA MEN’S BASKETBALL TOURNAMENT BRACKET CHALLENGE
You Could Win BIG!
The NCAA Men’s Basketball Tournament is right around the corner. It’s estimated that 40 million Americans will fill out March Madness brackets every year, but nobody has ever completed a perfect bracket. Will you be the first?
WIN $1,000 CREDIT
We’re inviting all current and former members of the Berman Inc. community to participate in our NCAA Men’s Basketball Tournament Bracket Challenge. If you’re part of the Berman PT, Health and Wellness, or Berman Method Golf Community, you are eligible to participate as long as you have been or currently are an active paying patient/client of ours. The best part? The lucky winner of our NCAA Men’s Basketball Tournament Bracket Challenge will win $1,000 in credit toward the services of their choice. Act Fast! Selection Sunday takes place on March 17, and the first round officially kicks off on March 21; so, you’ll only have four days to get your bracket to us. Make sure you set some reminders if you want to participate! Someone will win — why not you? There’s never been a perfect bracket, so have fun with it. Pick the underdog or the upset that nobody thinks will happen. Just last year, 16th seed Fairleigh Dickinson University knocked off the No. 1 seed, Purdue, in the first round. Anything is possible! Don’t wait! Make sure you stop into our office sometime between March 17 and 21 to drop off a bracket. You can’t win if you don’t participate!
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5 KEYS TO SUCCESS I have been doing several talks in the community lately. I am a Western medicine-trained physician assistant, but we are not really taught about the “alternative,” “Eastern,” and “functional” medicine practices while in school. If you’ve read the first chapter of my book (“Listening to Your Gut” available on Amazon), you’ll know I found the world of Functional Medicine after researching and seeking options outside of prescription medications. I knew Functional Medicine was for me as I had to get the word out to help at least one person not go through what I went through, and to heal quicker, be listened to, and find healthier answers. homocysteine, cortisol (and sometimes more like a vitamin A, folate, etc.) are vital to understanding your overall health and longevity! Treat the problems , not just the symptoms , people! 4. Sleep and Cortisol — Cortisol is a stress hormone. It can be elevated due to outside stressors but also due
to internal stressors like food, vitamin deficiencies, surgeries, viral illnesses, bacterial overgrowth, and candida! Cortisol can cause our blood sugar to be abnormal or abnormal blood sugar can cause the cortisol to rise! Elevated cortisol levels damage our gut health, affect our hormones, interrupt our sleep, increase hunger and cravings, and so much more. We need restful sleep to regenerate healthy cells, but we can’t sleep because reasons 1–3. Go back to the basics. You don’t need that sleeping aid or hormone replacement. Go back to Step 1. 5. Proper Fuel — We cannot focus on calories. We must focus on the fuel, the gasoline, we are putting into our body: our food, our nutrients. We focus on macronutrients: proteins, carbohydrates, and fats. We must find the right fuel for your body. You cannot match your nutrients or calories to someone else’s. The proper amounts of protein, carbs, and fats for your body depend on steps 1–4, your body composition, medications, medical history, activity level, goals, and more. It must be individualized from the inside to the outside. I could go on for hours talking about these keys and the details that go into each lock. The point is that you need to find the right person who is going to evaluate you completely with personalized testing, deeper testing, and evaluating your medical history other than surface-level things like the “diagnoses” you take medications for. Find someone who is going to investigate and treat the problems. –Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
I wanted to take the time to summarize my 5 Keys to Success: 1. Gut Health — Your gut is your second brain. Even if you do not have “stomach issues” or “problems with any foods,” your gut may still not be as healthy as you think. Our gut is responsible for 95% of the autoimmune diseases out there: migraines, eczema, fatigue, arthritis, thyroid disease, IBS, weight gain, muscle loss, poor sleep, and so many more. We have to look further at our gut health. How? Food sensitivities, vitamin levels, cortisol levels, and a deeper investigation of our medical history! 2. Blood Sugar — Even if your doctor has told you that your “fasting blood sugar is normal,” you need to look further at your blood sugar. We need to look past one glucose test by checking other markers for blood sugar instability. Your blood sugar may be the primary cause of your poor sleep, low energy, brain fog, headaches, weight gain, and inflammation. Protein is one of the most important things when it comes to stabilizing your blood sugar levels. With that said, though, vitamin levels and cortisol levels are also important! 3. Micronutrients and Vitamin Levels — We need to ensure optimal levels of our vitamins to make sure we have healthy cells. If our gut is not healthy and our blood sugar is irregular throughout the day and night, we likely have vitamin deficiencies. Most of the time, these levels aren’t even checked at your physical exam! Your magnesium RBC, vitamin B12, vitamin D, ferritin,
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