Harnessing the Best of Japanese Lifestyle

While Dr. Singleton is out of the office on a bucket-list trip to Japan, let’s dive into some advancements Japan has brought to the world of functional medicine. 

Japan’s mix of ancient wisdom and cutting-edge science has been shaking things up, especially when it comes to gut health, anti-aging, and hormonal balance.

 Let’s take a look at the latest updates, it may just inspire your next health upgrade!

1. Calming Bloating: 

If your gut’s been giving you trouble, Japanese-inspired foods might have the answer. Over there, microflora supportive foods & supplements are a big deal when it comes to calming IBS (Irritable Bowel Syndrome). 

By tackling inflammation and boosting gut health, these supplements not only calm digestive symptoms but also improve immunity and even mental well-being. It’s gut bliss, Japanese style! Here are examples of Japanese food-based probiotics you may not be aware of. If you haven’t tried Natto beans, you may want to read this first.

2. Consistency in Skin Health: The Secret to Getting the Glow

Japanese women are known for their flawless, radiant skin, and it’s no accident. Their skincare routine is all about simplicity and effectiveness.

Their mantra? Purify, Polish, Plump, and Nourish. It’s not just about slathering on 15 different serums; it’s about sticking to a routine that works, day in and day out. 

Cleanse to purify, exfoliate to polish, hydrate to plump, and feed your skin with nourishing ingredients. The result? Skin that ages like fine wine—slowly and gracefully. 

We’ve found that defensins in our new product line Defenage is based on Japanese technology of skin stem cell regeneration.  Check out this very technical article!

In Japan, diet is a huge part of skincare. They believe that what you put into your body is just as important as what you put on it. Antioxidant-rich green tea, vitamin-packed seaweed, and fresh fish loaded with Omega-3s keep skin smooth, hydrated, and glowing from the inside out. And don’t forget that healthy dose of collagen-rich bone broths, which helps keep the skin firm and youthful.

3. The Japanese Diet's Superpower

Here’s a fun fact: Japanese women have significantly lower rates of breast cancer than women in other parts of the world, and a lot of that comes down to diet. Soy, especially in its fermented forms like miso and tofu, contains isoflavones that mimic estrogen and help balance hormones—protecting against hormone-dependent cancers like breast cancer.

Seaweed, packed with iodine, keeps the thyroid happy, while anti-inflammatory foods like fish, veggies, and green tea fight off hormonal havoc. In Japan, food isn’t just about satisfying hunger; it’s a weapon in the fight against disease and hormonal imbalance.

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We hope this blog has helped you learn more about how Japan has influenced many aspects of functional medicine here in the US. If you have more questions about gut, skin or using hormone therapy, we’d love to hear from you. Schedule a consultation with our team of experts at Potentia MedSpa in Lafayette, California or call us at 510 230 2282. We are the only Functional Aesthetics Medspa in the San Francisco Bay Area offering a combination of medical expertise, innovative technology in skin care and holistic support.

Optimize Your Body's Hydration by 300%

Staying hydrated is crucial for maintaining overall health, but did you know that simply drinking large quantities of water might not be the most effective way to hydrate? While water is essential, the quality of your hydration matters just as much as the quantity. I’m often asked how incorporating essential minerals and natural beverages can improve your body's water uptake and lead to better health outcomes. Let’s explore this in detail! 

Why Minerals Matter for Hydration

When it comes to hydration, minerals play a key role in helping your body absorb and utilize water efficiently. Here are some of the top minerals that improve water uptake within cells:

1. Magnesium: Essential for over 300 biochemical reactions in the body, magnesium helps maintain normal nerve and muscle function, supports a healthy immune system, and keeps the heart beat steady. It also helps regulate blood glucose levels and aids in the production of energy and protein.

2. Potassium: This mineral is crucial for proper cellular function. It helps balance fluids and electrolytes, supports muscle function, and aids in nerve signaling.

3. Sodium: While often associated with high blood pressure, sodium in the right amounts is essential for hydration. It helps maintain fluid balance, supports muscle function, and facilitates nerve signaling.

4. Calcium: Known for its role in bone health, calcium also aids in muscle function and nerve transmission, which are important for hydration.

5. Taurine: An amino acid that plays a role in osmoregulation, helping to maintain cell volume and fluid balance.

Mechanism of Action: How Water Enters Cells

Water moves into our cells through a process called osmosis, where it passes through cell membranes to balance the concentration of solutes (like salts and minerals) on both sides. Minerals such as sodium and potassium are critical in creating the osmotic gradient that drives water into cells, ensuring proper hydration at the cellular level.

Recognizing Symptoms of Inadequate Hydration

Inadequate hydration can lead to various clinical symptoms that affect your overall well-being. Common symptoms include muscle cramps, headaches, migraines, and muscle spasms. For women, dehydration can also cause uterine cramps. These symptoms are signs that your body isn't getting enough water and minerals, highlighting the importance of proper hydration. By staying well-hydrated, you can prevent these discomforts and maintain optimal health.

Hormones and Hydration

Hydration is influenced by several key hormones:

• Cortisol: High levels of cortisol, a stress hormone, can lead to dehydration as it causes the kidneys to retain sodium, disrupting the balance of water and electrolytes.

• Thyroid Hormones: These hormones regulate metabolism, and imbalances can lead to changes in water retention and overall hydration levels.

• Estrogen and Progesterone: These female hormones influence fluid balance. Estrogen can cause fluid retention, while progesterone tends to have a diuretic effect, promoting the excretion of water.

Benefits of Proper Hydration

1. Hair Loss Prevention: Proper hydration supports hair health by ensuring that hair follicles receive adequate nutrients and oxygen.

2. Quality Sleep: Good hydration can improve sleep quality by aiding in the production of melatonin, the sleep hormone.

3. Weight Loss: Hydration aids in metabolism and can help control hunger, as thirst is often mistaken for hunger.

Natural Beverages for Hydration

In addition to water and minerals, certain natural beverages can significantly enhance hydration:

1. Green Juices: Packed with vitamins, minerals, and antioxidants, green juices made from vegetables like spinach, kale, and cucumber provide excellent hydration and nutrient benefits.

2. Celery Juice: Known for its high water content and electrolyte balance, celery juice helps hydrate the body and supports digestion.

3. Herbal Teas:

• Alfalfa Tea: Rich in vitamins A, C, E, and K, as well as minerals like calcium and iron, alfalfa tea aids in hydration and overall health.

• Horsetail Tea: Contains silica, which helps strengthen bones, hair, and nails while promoting better hydration.

4. Carbonated Water: Limited types of carbonated water can be supportive. Most brands like Lacroix or Waterloo have no medicinal benefit, it just helps make water interesting. However, mineralized carbonated water like Gerolsteiner are packed full of naturally occurring minerals. This is available at your local health food store

Enhancing Hydration with Mineral Drops

Incorporating mineral drops into your daily routine can be highly effective. Products like electrolyte powders, my favorite: Eau de Quinton, and trace mineral drops provide a concentrated source of essential minerals that enhance water absorption. 

These supplements are easy to add to your water and help replenish minerals lost through sweat and daily activities. They support overall cellular function and hydration, making sure your body gets the most out of the water you drink.

I’ve scoured the best hydration products on the market and created a hydration protocol for you if you are looking for a different way to hydrate. I’ve done the hard work for you! Simply click on this link and choose the best support for you.

Choosing the Right Water Bottle

To maintain optimal hydration, it's important to store your water properly. Avoid plastic bottles, which can leach harmful chemicals. Instead, use:

• Glass Bottles with Rubber Netting: These are non-toxic and keep your water tasting fresh.

• Stainless Steel Bottles: Durable and free from chemicals, these bottles are a great alternative to plastic.

Cleaning Your Water Bottles

Regular cleaning is essential to prevent the buildup of bacteria and mold. Here’s how to keep your bottles clean:

• Peroxide: Use a solution of water and hydrogen peroxide to sanitize your bottle.

• Fruit and Vegetable Wash: These solutions can effectively clean your bottle without harsh chemicals.

Conclusion

Optimal hydration goes beyond drinking large quantities of water. Incorporating essential minerals, understanding the role of hormones, and using the right type of water bottle can significantly improve your hydration.

We hope this blog has helped you learn more about the advantages of hydration and how this impacts the most common issues in folks over 40. If you have more questions, we’d love to hear from you. Schedule a consultation with our team of experts at Potentia MedSpa in Lafayette, California or call us at 510 230 2282. We are the only Functional Aesthetics Medspa in the San Francisco Bay Area offering a combination of medical expertise, innovative technology in skin care and holistic support.

2 Unique and Delicious Breakfast Ideas for Fall

Are you tired of the same old breakfast routine? Oatmeal, toast or just plain skipping it?

Here are 2 flavorful shake-ups to start your day! They do require pre-prep so it’s a great idea to meal plan on the weekend.

Breakfast Buddha Bowls: Fuel Your Morning with Bliss

Picture a bowl loaded with high-fiber complex carbohydrates, protein-packed goodies, and a rainbow of fresh veggies. That's your Breakfast Buddha Bowl!

Start with a base of quinoa, brown or cauliflower rice, add your favorite veggies (spinach, avocado, roasted sweet potatoes - you name it), and top it off with a poached egg or a sprinkle of nuts. Drizzle with your favorite sauce - tahini or my favorite avocado dressing.

Simple.

Breakfast Salads: Greens Galore to Kickstart Your Day

Who says salads are only for lunch and dinner?

Pile on leafy greens, throw in some berries, sliced apples, and a handful of nuts. Top it off with a hard-boiled egg, Just Egg (if you can’t eat eggs) or other protein sources like sausage or a scoop of plain Greek yogurt.

Many of these items can be pre-cooked or purchased ready-to-eat from your favorite grocery store: Berkeley Bowl, TraderJoes, Whole foods, Safeway and Diablo foods.

Why Breakfast Matters: Mood, Focus, and Clarity

But here's the real advantage: Your morning meal plays a huge role in blood sugar regulation. By choosing complex carbs and protein at the first meal of the day, you're giving your body the right fuel to keep your blood sugar levels steady.

And when your blood sugar behaves, you're rewarded with mood stability, focus, and crystal-clear thinking throughout the day. No more 2 pm energy slumps or brain fog!

Try these two non-traditional breakfast ideas and feel the difference.

XO

Dr. V

Daily Immune Boosters to Kick Cold and Flu Season to the Curb (Kid Friendly)

With cold and flu season right around the corner, it's time to gear up and give our immune systems a much-needed boost. We all know that our genes play a part in how we handle sickness, but what really makes a difference are the everyday factors that affect our immune strength.

Think toxins, stress, anti-biotic exposure, extra pounds, not catching enough ZZZs, and what we put in our bodies – they can all disrupt our immunity. It's like throwing our body's balance, or as the experts call it, "allostatic overload," out of whack and leaving our immune system struggling.

You can naturally ramp up your immune resilience, and NOW IS THE TIME to kick this into high gear. I’ve got four tips to support you. These are especially handy as the kids have returned back to school and bringing many germs your way!

1. Andrographis: The Immune Wonder

 Andrographis, a plant from South Asia, is the real star of immune boosters. Studies have shown that it's packed with phyto compounds that can kick your immune system into high gear, making it better at fighting off infections. Adding some Andrographis to your daily routine can help you shore up your defenses before the flu season comes knocking.

Dose at 50-100mg/day

 2. Astragalus: Your Immune Ally

Astragalus, a traditional Chinese herb, is like your immune system's best friend. It has unique polysaccharides shown to stimulate the production and activity of immune cells, such as T-cells and natural killer cells- the core of your immune cell production, helping your surveillance against everyday exposure.

Dose at 50-100mg/day

3. Vitamin A: Your Immunity's Sidekick

Above all, Vitamin A is the most under utilized and underappreciated, but most trusty sidekick in the fight against germs. It keeps your skin and mucous membranes strong – the first line of defense. Plus, it's crucial for making antibodies, the warriors that help your body fend off infections. Load up on Vitamin A at 5,000iU (lower the dose for kids) and Vitamin A-rich foods like sweet potatoes, carrots/carrot juice, and leafy greens to give your immune system the support it needs.

4. Vitamin D: The Sunshine for Your Immunity

 Vitamin D3 is essential for your immune system. It helps your immune cells do their job better and keeps both superficial and deeper body's defenses in top shape. Our immune cells have vitamin D receptors, and when it binds with vitamin D, it helps activate them. This activation is necessary for the immune system's response.  If you didn’t soak up enough sun during the summer months, consider adding a Vitamin D supplement to your routine now.

Dose D3 2,000IU/day

So, there it is my friends – four simple ways to jumpstart your immune system. Grab this protocol and give your body these natural boosts- you'll be better prepared to tackle whatever cold and flu season throws your way.

Stay healthy and happy!

XO

 Dr. Vera

The Ultimate Guide to Get Rid of Seasonal Allergies for Good!

Be sure to watch my video "Get Rid of Allergies for Good: Dr Vera's Ultimate Seasonal Allergy Guide" for an in-depth look at how to address the root cause of why you have seasonal allergies!

Here’s a quick 5 step guide to get you started: It’s a good idea to do 3 of the 5 suggestions for best results. Depending on just 1 won’t do the trick!

#1 Re-Consider the Air Quality in your Home:

Don’t overlook the obvious. Improving the air quality at home and even in your car can make a huge difference. You should be changing air filters at least 2x/during allergy season. You can also invest in a air filter for a room you spend lots of time in, such as your office or living area.

Check your home!



#2 Lower your immune threshold:

It takes time, but when you build a solid foundation for your immune system, it will stop over-reacting. You need to start early in the season to send a clear message to your body. I put together a protocol for you of the top herbs and vitamins that will do job!

Here are my top recommendations designed to get rid of seasonal allergies for good!

• Complete support: Vitamin C + Sinus Care + Mixed Berry Extract + Probiotic

• Ultra Basic Support: Vitamin C + Quercetin/Nettles

• Children: Probiotic + Allergy Care + Mixed berry Extract

• Drink plenty of water!

#3 Mushrooms make all the difference.

Seasonal allergies often stem from an imbalance in the immune system. Medicinal Mushrooms have many diverse actions and can address several underlying factors involved in the allergic response. Mushrooms are immune-modulatory, they can support our immune system to function optimally and lessen our heightened response to allergens providing hay fever relief!

Read how reishi can help make a huge difference in your allergy-specific immunity!

#4Clear the particulates from the source of AGGRAVATION

I’m a huge fan of nasal rinses. A neti pot is a container designed to rinse debris or mucus from your nasal cavity. This is a no-brainer especially if symptoms are worse at night.

Neti-Pot Instructions:

Using your Neti Wash™ Neti Pot

1. Prepare the saline solution and fill your Neti Pot.

2. Lean forward and turn your head to the side.

3. Insert the sprout of the Neti Pot gently into the upper nostril to create a comfortable seal.

4. Raise the Neti Pot gradually so the saline solution flows in through the upper nostril and out the lower nostril. Breathe through your mouth.

5. Once the solution has flowed through, exhale through your nose to clear the nasal passages.

6. Repeat steps 1 through 5 with the other nostril.

#5 Soothe your respiratory tract:

Steam inhalation is a technique utilized to open the nasal passages, clear out mucus, and support the lungs. Be careful with children and using steam inhalation!

Steam Inhalation Instructions:

Directions

1. Heat water in a kettle or pot until steaming hot (if it boils, let it cool until it no longer bubbles).

2. Pour water into a heat-safe bowl.

3. Add essential oils to water, drop by drop.

4. Lean over until your face is a few inches above the bowl and drape towel over your head to create a steam tent over the bowl.

5. Hold this position and deeply inhale the steam for 5 to 10 minutes

Updated Vitamin Protocol for new Variants, Vaccines, Boosters and any other Respiratory virus.

By popular request, I’m keeping this update short and sweet today!

Mega dosing vitamins during the acute phase of any respiratory virus or bacterial infection will increase your immune antibody production. The goal here is to increase antibody production and activate immune recognition.

Many of you have asked what can be done with active infections and pre/post vaccination and even in the long covid phase.

Let me be clear upfront, I am pro-immunity. There’s lots of data about the efficacy of the vaccine to reduce severity of symptoms, but you can still get infected even if vaccinated as we have learned with this new variant. There are also adverse reactions with this vaccine that is not heavily reported, just as with every vaccine that’s been produced (even the flu vaccine).

My job is to educate you with protocols & evidence based natural therapies to help protect your body.

 Basic tips to begin:

I recommend to REST if infected or if you test positive and are asymptomatic. Even though you are quarantined, this is NOT the time to exercise or clean your home intensely. Instead, it’s a great time to catch up on your reading list, clean your email box, or any other restorative activity.

Post booster/ vaccination, allow yourself 1-2 days to recover. Wear your mask. Remember, you’ve just been introduced to genetic material that is designed to stimulate your immune response. It’s normal to feel fatigued/lethargic.

Let’s start with what’s urgent:

Acute phase protocol:

At the first sign of illness, begin this protocol and continue for one week or until symptoms subside.  Do not exceed past 10 days.  All should be taken with meals ( not snacks) to avoid nausea.

If you feel like your symptoms are getting worse as the infection progresses, your O2 (oxygen) saturation is dropping,  or lingering past the third day, you should call 911 and/or seek hospital based care.

Food based:

100% Get off sugar and all dairy for the duration of your active infection. Both can dampen the immune response and maintain more mucous production in the upper respiratory sinuses and the chest. This is a bad combo if you have a history of Asthma, Bronchitis, upper respiratory or if you are carrying more weight.

Nutrients:

 Grab & purchase this protocol from fullscript

Vitamin C:

Vitamin D3:

Vitamin A:

Zinc

Copper

Quercetin

NAC

Glutathione

Cryo-Compresses for 3 nights: This is a timeless old-school method to improve microcirculation to the head/ neck and it’s free! Read how to do this…

References:

·       https://journals.asm.org/doi/full/10.1128/CMR.18.3.446-464.2005

·       https://pubmed.ncbi.nlm.nih.gov/33069048/

·       https://www.tandfonline.com/doi/full/10.1080/14787210.2020.1706483

·       https://journal-inflammation.biomedcentral.com/articles/10.1186/s12950-021-00268-6

Updated Long- Hauler or PASC fatigue syndrome:

Recovering from Post-infection/ Long COVID Fatigue is tricky.

We’re understanding the long-term impact of this every day. The key here if your energy isnt recovered after 1 month, is to jumpstart the body system with lots of deeper cell-level fuel.

I’ve shared tips previously, and now I’ve updated my protocol based on the latest research from 2021.

Food based Support:

Get off coffee & sugar! While it may be tempting to support your energy with sweets and caffeine, you may actually be hurting your long-term recovery. I prefer to use adaptogens like ginseng or ashwagandha. It’s a deeper focus on supporting the nervous system.

Mass Nutrient depletion:

I’m seeing low nutrient levels and even depleted WBCs- immune support cells in bloodwork.  This is akin to my patients who have graves, or autoimmune where the body is working overtime and is now depleted.    You must replenish this back to feel normal again. See my supplement recommendations below.

Long COVID Nutrients:

Grab & purchase nutrients to support your energy pickup after your viral infection has passed. This should not be done until the active infection has passed.  If needed, we can always run a full nutrient panel for you! Existing patients can book a 15min consult at 510-230-2282 to discuss more in-depth.

The symptoms of long-haul are many. I’m seeing pop-up medical clinics offering programs specifically, but in my practice, I focus on COVID-related Hair Loss, digestion and nervous system exhaustion specifically. Take a look at my Healthy hair/ Hormone programs and see if this is a good fit for you to get your body back on track.

More to come, stay healthy in the meantime!

XOXO

Dr. Vera

Ramadan: What Iftar can teach you about your digestion.

The most important lesson you should know besides what to eat, is…"How to listen to your body and eat according to its needs."

Fasting is a great time to learn about what your body likes and doesn't like.

 The most common problem many of my patients notice is with their digestion and energy with Iftar and even after Ramadan is over.

• If you feel tired and drained after eating alot of carbs and breads or fall asleep after eating, then you likely have issues with blood sugar management.

• If you feel bloated, full and find that your stomach doesn't get flat, you probably have a bacterial/yeast balance problem in your gut

• If your energy is low, even after you eat again, then you are not balancing enough macronutrients ( protein/carbs/fats)

 Here’s an case study of a patient I treated last year…

M. K. was a woman in her late 40's.  She was always tired, had trouble with her memory and her energy was low before Ramadan began. The fasting period helped, however, as the months went on she began to feel worse.

She had extreme pain in her stomach, heartburn, gas and to even touch her belly- it was very hard and painful. She went from constipation to diarrhea within one week. It was just too much to handle. It was affecting her life at home and she felt sick all the time.

Before we met, she asked her Gastroenterologist to run tests for her. But, all the tests came back negative and she still didn’t feel better even after they gave her an acid blocker.

When I met her, I ran this test for her immediately. All of the bacteria in the red section was causing her problems + she has Candida.

This is a classic test result of someone that experiences her symptoms.

If your digestive system is functioning optimally, you should notice:

• Stomach & belly should be pain-free, and free from gas and bloating,

• Nutrients should be well-absorbed

• Bowel movements should be regular and easy to pass everyday

• Skin should be clear and free from acne and pimples

• Your tongue is slightly pink, thin and doesn't have a yellow, or thick white coating on it

After working together for 8 months in my Digestion & Gut program, her test results looked like this:

A huge difference! We were able to get rid of the bad bacteria & yeast and now focus on restoring her good flora back to normal.

She was able to change her diet significantly and I treated her infections naturally, with herbs! No prescription medication was needed.

I checked in with her earlier this month and she is doing much better overall and even with Iftar, she doesn’t notice the pain and bloating anymore even though she is having bread, or dates/honey.

What you can do next?

If you are having digestion trouble and this story sounds familiar to you, please don’t suffer. I can help you get back to feeling normal again.

Reach out to me and let’s talk about what can be done. The Quick Start or the more comprehensive Digestion & Gut Program can help you too.