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Articles and News

News Flash!!!
But My Doctor Never Told Me That! is number 2
on the bestseller list in Dayton, OH

November 1999


To Your Lifelong Health Newsletter
November 1999 Edition

To Your Lifelong Health
An Occasional Newsletter for those pursuing lifelong health.

Greetings! Welcome to this first edition of "To Your Lifelong Health," which I hope you will find both informative and inspiring. If you enjoy this newsletter, please forward it to friends, colleagues and family members.

In this newsletter:

News Flash!

Tips for Staying Healthy During Cold and Flu Season Complex carbohydrates, simple carbohydrates, and fat (oh my!)

"But My Doctor Never Told Me That!" is number 2 bestseller in
Dayton, Ohio! The past three months have brought a flurry of TV and radio appearances as well as several presentations and book signings. In Dayton, Ohio I was overwhelmed by a hometown crowd of over 120 people! I am negotiating with my mom to sign on as my full-time PR person. The week after the book signing in Dayton, "But My Doctor Never Told Me That!" soared to #2 on the local best seller list.

Far from being a passive victim snagged by viruses and bacteria, you can significantly reduce your chances of becoming ill by cultivating health during cold and flu season. Just as bugs tend to attack weakened plants in the garden, so do bacteria and viruses "invade" your body when you are tired, overworked, and undernourished. Ways to maintain tip-top health during cold season:

Sleep at least 9 hours a night (I can hear you groaning; I said 9 hoping you would get at least 8). Research shows that reducing sleep also diminishes immune system activity. Increasing sleep means bolstering your resistance. As a bonus, sleep also improves memory and concentration.

Keep the back of your neck covered with a scarf. From a Chinese medical perspective, the common cold stems from weakened wei qi ("protective energy") which permits an invasion of wind and heat (fever) or cold (chills).. The easiest place for wind to enter the body is the back of the neck, so wear a scarf, particularly on blustery, cold days.

Avoid sugar. Even a couple of grams of sugar will reduce immune system activity for 24 hours.

Drink lots of water. Dehydrated tissues are more susceptible to invasion by bacteria and viruses.

Increase vitamin C to at least 3000 mg a day. Take smaller amounts of vitamin C throughout the day (e.g. 500mg every two to three hours). Choose buffered vitamin C to reduces stomach acidity. Sometimes even with the best preventative care, you can still develop a cold or the flu. Stay tuned: the next newsletter will include ways to speed your recovery.


Many people confuse simple and complex carbohydrates. The digestive tract quickly absorbs simple carbohydrates such as white sugar, white flour, and corn syrup. Blood sugar levels skyrocket, and the body converts any excess sugar into fats and cholesterol. Many of the "fat free" foods advertised in the grocery store are full of sugar, which quickly converts to fat in the body.

Complex carbohydrates contain lots of fiber and other nutrients, and they break down slowly in the digestive tract. Because complex carbohydrates contain more fiber, they provide more bulk in the stomach and make the stomach feel "full" with fewer calories. A cup of French fries and three cups of brown rice contain approximately the same number of calories. You can easily eat a cup of French fries at a meal, but could you comfortably eat three cups of cooked brown rice at one sitting?

The mineral chromium helps stabilize blood sugar levels. The suggested amount is 200 mcg (micrograms) per day. Chromium or any other nutrient, however, should not be take alone. Ideally you would take a good multi-vitamin and mineral supplement that includes 200 mcg of chromium per day.

Acupuncture can support the digestive system and help reduce sugar cravings. Ask your acupuncturist about using ear seeds between acupuncture visits to reduce cravings. If you are trying to lose weight, remember to include both aerobic and strength building exercise in your daily routine. For more information about weight loss and body composition, visit:
Body Composition: How Much Do You Really Weigh?

I hope you have enjoyed this food for thought. I congratulate you on your interest in creating and maintaining lifelong health. May you and your loved ones have a joyous holiday season!

To your health,

Judith Boice, N.D., L.Ac.

  1999 Dr. Judith Boice for more info contact