From Ask Dr. Nandi

  • 3 Serious Reasons to Stop Using Your Smartphone at Night

    When you curl up in bed each night, do you take your smartphone with you? Most people do. It might seem like the perfect opportunity to check your email, play a little Candy Crush, see what your friends are up to on social media or check tomorrow’s weather forecast.

    A lot of research has been done on the effects of nighttime cell phone use, and it doesn’t look good. Your evening screen time can be jeopardizing your health and has been linked to some pretty serious health risks.

    The moment you prioritize your health and start to implement important life changes is the exact moment you earn your #HealthHero status. You just have to take control. And in this case, it’s as simple as understanding why you should stop using your smartphone at night and making a few simple adjustments.

    It can damage your eyes.

    The blue light emitted from your personal electronic devices is part of the full light spectrum. We’re exposed to it by the sun each day, but nighttime exposure to that same light (which is emitted at high levels by smartphones, tablets, laptops and other LED screens) may be damaging your vision. (Business Insider)

    Studies show that direct exposure to blue light can damage your retinas. The American Macular Degeneration Foundation warns that retinal damage caused by blue light could lead to macular degeneration, a condition that causes the loss of central vision.

    While it hasn’t been proven, there may also be a link between blue light exposure and cataracts. More research is needed, but this is another possible risk that can be lessened or avoided by putting your phone away each evening.

    If you can’t put the phone down at night, consider the Night Shift feature (iOS) or Twilight app (Andriod). Both adjust your screen colors to minimize blue light emissions to help protect your eyes.

    It can interfere with your sleep.

    Blue light disrupts the production of melatonin, a hormone that regulates the body’s sleep cycle. Not only will this result in more sleepless nights and fatigue, but can also lead to a variety of health problems including heart disease, weight gain, depression and anxiety. Learn more about the surprising effects of sleep deprivation here.

    It can increase your risk of cancer.

    In addition to regulating your sleep cycle, melatonin is a powerful antioxidant essential to your body’s ability to naturally fight against cancer. When your melatonin levels are suppressed, your risk for cancer – and other ailments – increases.

    If your melatonin is disrupted for one night, it wouldn’t pose a serious threat. However, if you’re a chronic nighttime phone user, you significantly increase your risk of cellular damage, increased inflammation, healthy immune function and disease.

    These are some pretty serious risks, which begs the question: Is it worth it?

    I encourage you to tap into your power to take charge of your health and live your best life. Even small changes – as easy as the ones I hope you’ll read in my prescriptions below – can have a profound effect on your well-being. Be a #HealthHero and make your nights cell phone free! These simple adjustments will help protect your health and put some of these risks to bed.

    Make healthy living a part of every day.

    The light in me honors the light in you. Namaste.
    Dr. Nandi

    Sign Up to join our growing Health Hero community and have the latest health and wellness research and topics delivered to your inbox weekly. For daily updates, live chats, inspiration, community and more, follow us on Facebook.

    Partha’s Prescriptions

    • Shut your phone down at night. You’ll fall asleep faster, sleep better and wake up more refreshed without the distracting beeps and vibrations throughout the night.
    • Keep your phone at least 3 feet away from your body. The greater the distance, the weaker the effects of electromagnetic radiation. If you use your phone as an alarm, placing it farther away will protect your health and force you to get up to turn it off in the morning. So long, snooze button!
    • Check your phone only when you really need to. Don’t close yourself off from the world – and people – around you. Unless you have an immediate need to check something, keep the phone at a distance and be present in your environment. Get lost in actual conversation. Make face-to-face connections. Enjoy the scenery. You’ll notice some pretty cool things when you look up and purposefully engage in your surroundings.

    The post 3 Serious Reasons to Stop Using Your Smartphone at Night appeared first on Ask Dr Nandi.

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  • A Taste of Summer Leek and Mushroom Cabbage Rolls

    A Taste of Summer Leek and Mushroom Cabbage Roll

    Makes 10 cabbage rolls
    1 small Savoy cabbage
    9 ounces of leeks,  washed, trimmed and finely chopped
    9 ounces button or Shitake mushrooms, cleaned and finely chopped
    2 tablespoons of butter
    3-4 large garlic cloves, finely minced
    1/2 cup of slivered almonds
    1 tablespoon of lemon juice
    2 1/2 teaspoons of sweet paprika
    1 large egg, lightly beaten
    1 cup of low-sodium vegetable broth
    Salt and pepper to taste


    Preheat the oven to 400 degrees
    Bring 7 quarts of water to a boil in a large pot
    Take the 10 large outer leaves of the cabbage and blanch the leaves in the boiling water.  About 2 minutes.
    Remove from boiling water and place in cold water to keep color.
    Drain and remove the tough lower spine
    Chop 2 cups of the remaining cabbage finely.
    In a large skillet, melt the butter over medium high heat and add cabbage, leeks, garlic and mushrooms.  Saute.  About 10-12 minutes.
    Stir frequently.
    Add the almonds, lemon juice and paprika to the mixture and continue to cook for about 5-6 minutes.
    Remove the pan and allow time to cool.
    Add the egg and salt and pepper to mixture.
    Mix extremely well.
    Divide stuffing equally between blanched cabbage leaves.
    Roll leaves tightly.
    Place seam side down and tightly packed in an ovenproof pan.  Make sure it is a single layer.
    Pour vegetable broth around the rolls.
    Cover the pan with foil and bake for 20-22 minutes.
    Serve hot.

    The post A Taste of Summer Leek and Mushroom Cabbage Rolls appeared first on Ask Dr Nandi.

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  • Ask Dr. Nandi: Can you reverse type 2 diabetes?

    Data pulled from WXYZ

    (WXYZ) – The idea of reversing Type 2 Diabetes is very controversial. Is it possible? Yes. But don’t do a happy dance yet.

    Reversing diabetes doesn’t mean you get to return to your previous lifestyle. It takes work and dedication. It’s dependent on factors like how many years you’ve had diabetes, the degree of severity and your genes. You’ll likely need to lose weight, work out regularly and eat nutritiously. These lifestyle changes need to be permanent, a total commitment to living healthy all the time.

    One study reported 10 percent of it’s participants within one year could either stop taking their diabetes medication, or, their blood sugar levels improved to the point where they were no longer in the diabetic range.

    They ate between 1200 and 1800 calories a day, exercised 175 minutes every week, and were provided counseling and lifestyle education.

    You’ll have a higher chance of success if you’re diagnosed early or have prediabetes. A government study looking at 3,000 overweight Americans with prediabetes found those who lost just 5 to 7 percent of body weight had a 58 percent reduced risk of developing Type 2 diabetes. How amazing is that!

    You can’t go wrong with making healthy lifestyle changes. Here are my prescriptions:

    Partha’s RX:

    1. Find out your blood sugar numbers so you know your baseline. Then with the help of your doctor, set realistic goals to get those numbers into a healthy range.
    2. Don’t try to lose weight with fad diets. They don’t last long-term and may not provide all the nutrients you need.
    3. Meet with a registered dietitian who can help you make the right food choices without depriving yourself.
    4. Aim to exercise 30 to 60 minutes most days of the week. And set realistic goals regarding weight loss by aiming for a half-pound to a pound a week.

    Making the right lifestyle choices could reverse your diabetes or prevent prediabetes from progressing further. But there is no guarantee.

    Even if it doesn’t work for you, losing weight could mean fewer medications, along with more energy and a healthier body. Bottom line: it’s important that you try to achieve your best health possible.

    Copyright 2017 Scripps Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

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