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Moving More: The Path to Greater Health and Energy The thought that a few extra minutes of movement each day could trans...
10/16/2025

Moving More: The Path to Greater Health and Energy

The thought that a few extra minutes of movement each day could transform our health, energy and happiness is the motivation behind the American Heart Association (AHA) promotion of April as Move More Month. For avid fitness enthusiasts, as well as those looking to take the first step toward an active lifestyle, this is the time to celebrate movement in all its forms.

Physical inactivity has become a creeping health crisis. According to guidelines published by the U.S. Department of Health and Human Services, nearly 80 percent of adults fail to meet the recommended levels of aerobic and muscle-strengthening activity. The AHA reports that cardiovascular and heart disease affects nearly half of all American adults, causing direct and indirect costs that are projected to reach $1.1 trillion by 2035, according to RTI International, a nonprofit research institute.

The Harvard T.H. Chan School of Public Health reports that a healthy lifestyle, which includes regular exercise, may prevent 80 percent of sudden heart attacks and cases of coronary artery disease, as well as 50 percent of strokes caused by blood clots. The health benefits are reason enough to hit the gym or go out for a morning jog. Move More Month inspires us to incorporate movement into a busy life and, most importantly, find joy in an active lifestyle.



Exercise Options
There is no one-size-fits-all formula for fitness, and Move More Month is an opportunity to explore the options that best match our personality, lifestyle and fitness level.

Fitness boot camps are high-energy workouts in an energizing environment that welcomes beginners and experienced fitness lovers alike. Accept the challenge with a local trainer, at a CrossFit gym or with the guidance of an app like BurnFit.

Dance classes such as Zumba, salsa or hip-hop can be fun and immersive workouts that don’t feel like exercise at all.

Yoga in the park combines mindfulness with a great stretch and a dose of natural vitamin D. Many communities offer free sessions.

Water sports like kayaking and paddleboarding develop balance, core strength and endurance while communing with nature.

Social sports including golf, pickleball and tennis not only burn calories but also offer camaraderie and fun.

Daily walks are the cornerstone of an active lifestyle. Try to reach 10,000 steps with walks around the neighborhood or local park, remembering to compound the benefits by using this time outdoors to calm the mind and invigorate the spirit.

Team sports like soccer, basketball or softball offer wonderful workouts combined with competitive team play at local parks or sports clubs.


Breaking Sedentary Habits
Making the shift from a sedentary lifestyle can feel daunting, but every huge transformation starts with a single step. Try these practical tips to ease into an active lifestyle.

Set achievable goals. Start with 10 minutes of movement a day and gradually extend the time.

Integrate movement throughout the day. Stretch while watching TV, park the car farther from work or stores to take extra steps, or choose the stairs instead of the elevator whenever practical.

Use technology. Fitness trackers by Fitbit, Apple, Samsung and Garmin help monitor progress, set challenges and offer that extra motivational nudge.

Applaud everyday wins. Even tiny changes matter. Try a new dance move each day. Stretch in the mornings or set reminders to get up and move during long work hours.

Avoid perfectionism. What matters is consistency. All movement is progress, so celebrate it.


The Power of Community
We often think of exercise as a solo endeavor, but getting others involved can be a great tool for staying motivated. Local communities are brimming with opportunities to connect with others, offering interactive activities such as running clubs, group fitness classes, sports leagues and cycling tours. Many neighborhoods have online groups or bulletin boards that promote meetups, classes and fitness events.



Move More Today
Movement isn’t just about physical health; it’s about the joy of discovering what the body can do, the pride in building a healthier routine and the sense of belonging to a group of like-minded individuals. Don’t wait for tomorrow to get started. Lace up, stretch out and start moving today.

Rewiring the Stress Response: Therapies To Restore Balance and Calm White-knuckling our way through life can be exhausti...
10/16/2025

Rewiring the Stress Response: Therapies To Restore Balance and Calm

White-knuckling our way through life can be exhausting, but more than that, chronic strain can negatively impact brain function and even alter its physical structure. Continually recurring stressors can lead to impaired memory, emotional dysregulation, anxiety disorders and depression. When the nervous system gets stuck on overdrive, the body delays a variety of critical functions, including immune response and tissue repair, in order to deal with perceived emergencies.

Over time, the amygdala, an area within our brain that is responsible for processing fear and alerting us to danger, can become enlarged and hyperreactive, hardwiring us to be in a constant fight-or-flight mode. Prolonged stress of this nature can lead to excessive accumulation of cortisol in the brain, setting the stage for conditions like inflammatory bowel disease.

Gently reprogramming an overstimulated nervous system can initiate and improve cellular repair, nutrient absorption, sounder sleep and more tranquil moods. Restoration of the body’s natural capacity for calm is possible through noninvasive, painless approaches such as sound healing, craniosacral therapy and certain forms of acupressure.



Sound-Enabled Relaxation
“When we are under stress all the time, the autonomic nervous system gets out of balance, and the body cannot heal itself as it is intended to do,” explains Gail Lynn, the author of Unlocking the Ancient Secrets to Healing and which uses light, color and sound to provide an immersive relaxation experience. Harmonic Egg, which uses light, color and sound to provide an immersive relaxation experience.

In 2007, she faced a cardiovascular health crisis at age 37, which she attributes to three successive challenging careers and a stressful personal life over the span of many years. Lynn explored a number of alternative solutions, and with full-body sound-and-light sessions experienced a profound shift in her health and well-being. She attests that resetting her nervous system enabled her body to heal itself, making her life “100 percent better”.

Modern sound therapy has ancient roots in cultures worldwide. The use of tuning forks, therapeutic gongs, singing bowls, mantras, percussive hand instruments and binaural beats has been shown to synchronize brainwaves in a process called brainwave entrainment, resulting in a lowered stress response. Harvard Health notes that soothing tones can lower elevated blood pressure and promote healthier heart and respiratory rates, alleviating burden on the autonomic nervous system.



Restoring Internal Rhythms
Another way to switch off a state of perpetual survival mode is to restore balance to the vagus nerve, which connects the brain to the heart, lungs, kidneys, liver and most of the digestive tract. “Seventy percent of the traffic on the vagus nerve goes from the organs to the brain. Only 30 percent of the traffic goes from the brain to the organs, so it is much more a situation of the gut controlling the brain,” explains Tim Hutton, a craniosacral therapist and Upledger Institute instructor in Bellingham, Washington. Hutton underscores that the body can recuperate once it is able to shift out of fight-flight-or-freeze mode and into the ventral vagal state of rest-and-digest.

Developed by John E. Upledger in the 1970s, craniosacral therapy (CST) is a gentle bodywork modality that seeks to restore the natural functioning of the membranes and fluids surrounding the spinal cord and brain. “There is a subtle, rhythmic motion of the tissue that we call the craniosacral rhythm that is easily disrupted. Any tension or compromise in the body’s ability to function will adversely affect the craniosacral rhythm,” says Hutton. “As a therapist, I support the client’s healing process and let their body lead.” CST releases tension in the craniosacral system, shifting the body to the rest-and-digest mode and enhancing vagus nerve function.

A 2020 study published in Complementary Therapies in Medicine of patients with complex traumas, including post-traumatic stress disorder, reported improvements in quality of life after receiving a combination of CST and psychotherapy. A 2023 randomized clinical trial published in involving 57 healthy firefighting cadets showed a reduction of the stress hormone cortisol in participants that received CST sessions for five consecutive weeks.



Auricular Acupuncture
Stress and anxiety contribute to insomnia, which can cause even more stress. With roots in Traditional Chinese Medicine, auricular therapy involves the stimulation of 120 acupoints in the ear that correspond to the nervous system and certain other parts of the body. The therapy is believed to positively influence neurotransmitter activity, which facilitates the communication between brain cells, while also enhancing neuroplasticity, the brain’s ability to reorganize and adapt by forming new neural pathways.

A 2023 systematic meta-analysis published in Frontiers in Sleep reported that auricular acupressure can be beneficial for insomnia. Ear seeds, a type of ear acupressure without needles, have also shown promise for anxiety and insomnia.



Persistence Is Key
By applying any one or a combination of these therapies, it is possible to experience more balance and calm. If a particular modality does not bring about the desired stress relief, persist with another. “There is always hope,” says Hutton. “Most often, miracles are incremental.”

The Art of Letting Go Watching the days shorten at this time of year can tug at our heartstrings. Even within the deligh...
10/15/2025

The Art of Letting Go

Watching the days shorten at this time of year can tug at our heartstrings. Even within the delightful blush of an apple lies an undeniable wistfulness. And although summer must surrender to autumn, each falling leaf signals an opportunity to let go of a burden we’ve outgrown—a home, a relationship, a dream or a particular version of ourselves.

No matter which side of a goodbye we happen to be on, leaving can be painful. Just as the green meadow goes to seed, so does what we hold precious, but a spark of life remains in each fading blade of grass. Endings can also be blessings, even if it takes months or years before their gifts become known.

Each chapter of the year offers its own delights and wisdom, but it is our human tendency to clutch each hour for as long as possible. We can miss a harvest of joys when we only wish to taste the fruits of another season. For the ancient Celtic people, the holy time of Samhain marked the end of the harvest and the start of a new year. It was deemed a mystical time when the veil between the dead and the living grew thin, as well as an invitation to revel in some magic.

Perhaps this year we can grieve the bright transience of summer while gathering our spiritual stores. Perhaps we can relish autumn’s sweetness despite the dance of decay, inviting a new chapter, a new mindset, as nature takes back its own.



Some rites of passage for inspiration:

Gather a small handful of sunflower or pumpkin seeds. Take each seed in hand and name something that has been lost or relinquished. Place them beneath a tree or bury them underground, inviting a new year of blessings.

Taking inspiration from the Celts, host a Samhain celebration on Halloween night commemorating the end of summer and the beginning of winter while setting a plate and chair in honor of a loved one that has passed.

Frederick “Ted” Carrick: on The Transformative Power of Functional Neurology Dr. Frederick (Ted) Carrick is recognized a...
10/15/2025

Frederick “Ted” Carrick: on The Transformative Power of Functional Neurology

Dr. Frederick (Ted) Carrick is recognized as the founder of functional neurology, with nearly five decades of research and clinical practice. He established the Carrick Institute for Graduate Studies, offering more than 100 courses and a master’s degree in clinical neuroscience, with a global presence in 13 countries.

With about 100 peer-reviewed, published studies to his credit, Carrick is a senior research fellow at the Centre for Mental Health Research in association with the University of Cambridge, in the UK. He is a full professor of neurology at the University of Central Florida College of Medicine and an adjunct professor at the MGH Institute of Health Professions, in Boston.

His work has been featured in print and television, including PBS and ABC News Nightline documentaries. Carrick holds a doctor of chiropractic degree from Canadian Memorial Chiropractic College, a Ph.D. in education from Walden University and a master of science in health professions education from both the Harvard Macy Institute and MGH Institute of Health Professions. He remains dedicated to patient care, offering in-person and virtual consultations worldwide.



What is functional neurology?
It is an evidence-based, multi-disciplinary approach that enhances human function through the nervous system, regardless of diseases or disorders. My rehabilitation protocols focus on movement of the head, neck, trunk, extremities and eyes to activate different areas of the nervous system and restore function. These protocols are applied only after a comprehensive neurological examination and testing.



How does this treatment work?
Intentionally moving your right arm is a consequence of the interaction of your brain, spinal cord, peripheral nerves, muscles and joints. When you move your arm, muscle and joint receptors provide feedback to the brain, while the brain sends motor commands in a feedforward mechanism. The brain also sends out what we call efferent copies of that motor command to other areas of the body, such as the core muscles or the back, to steady yourself so that the lever forces of the arm don’t hurt your back.

Functional neurologists work to increase muscle activity when there is weakness and to reduce muscle activation when it is excessive, as in seizures, epilepsy, dystonia and movement disorders. They also treat neurodegenerative syndromes, memory problems, concussions and neurological issues related to digestion.



What kinds of research are you and your team involved with?
We are identifying diagnostic biomarkers. Our recent study of eye movements in 27,000 concussion patients that were divided by s*x revealed significant differences between men and women. This is important because previous research focused solely on males. We now understand that women with brain injuries exhibit eye movement similar to normal males, leading to missed diagnoses because those biomarkers were misinterpreted as normal. We are actively investigating biomarkers specific to s*x, age and race across various diseases to accurately identify pathology and assess treatment effectiveness.



Are you also developing standardized treatment protocols?
We tailor treatments to individual neurological conditions, recognizing that some patients may need different approaches. Biomarkers help us assess the effectiveness of interventions. For instance, a person with a memory disorder might benefit from regular walking, but if osteoarthritic knees and balance issues are present, we might suggest arm exercises instead. Understanding the nervous system allows us to provide the best care for each patient, avoiding cookie-cutter solutions.



Can you explain your work with Parkinson’s disease?
Parkinson’s is one of the top two neurodegenerative disorders, Alzheimer’s being number one, but it is the most common neurodegenerative motor disease, and it is associated with cognitive disorders. Despite significant investments in trials, no effective new drug or supplement has emerged in over 50 years. Levodopa helps, but it has side effects such as unwanted movement disorders. Environmental pollutants are linked to both Alzheimer’s and Parkinson’s, so city dwellers with high car exhaust exposure may fare worse than those in less polluted areas.

Two years ago, my team at the University of Central Florida successfully improved Parkinson’s in a mouse model using a novel far-infrared ceramic blanket therapy. While we haven’t done the same study on humans yet, favorable reports are emerging from people using these treatments.

Parkinson’s is a 30-year disease, with symptoms often absent for 15 years before diagnosis. Initial signs include loss of smell, constipation, restless legs or sleep issues, progressing to gait changes and tremors. As the disease spreads in the brain, dementia follows—a severe outcome. Therefore, it takes time to assess the long-term impact of treatments.



What are your recommendations for people with Alzheimer’s disease?
Fixing cataracts and using a hearing aid for hearing loss are key preventative measures. Drinking less than 21 units of alcohol weekly can reduce dementia risk, but abstaining is ideal. Avoid smoking, maintain social connections and walk 7,000 steps daily. We now have 14 lifestyle changes to prevent dementia or even improve it, although this is very challenging.



What tactics do you employ to improve function?
The Carrick Institute is renowned for therapies that enhance the performance of professional athletes and Olympians, not just in injury recovery, but also in functional improvement. For elite runners, we boost race speed with tailored eye exercises developed over four decades, including fast and slow eye movements in different directions, focusing on individual nervous system needs. Using this technology, we can increase the speed of swimmers, improve the agility of skiers, increase the number of baskets a person can make and the list goes on.

Beyond athletes, our methods can help the average person walk better and safer by addressing falls, a leading cause of accidental death. We’ve developed movement strategies to enhance balance and stance using advanced tools to measure various factors. For instance, in Parkinson’s patients, we address postural misalignment by improving visual feedback. Our expertise in balance, gait and running parameters is well-established, with extensive published research.



What other treatments do you employ besides eye exercises?
Eye and head movements are central to what we do, but they are usually not done in isolation of other things. For a balance exercise, we might use a pole like a tightrope walker’s. We adjust arm swing ratios, foot placement and hip rotation. Additionally, we employ electrical stimulation and physical therapy, which are beneficial for stroke survivors.



How does a functional neurologist develop a successful, individualized treatment?
The Carrick Institute is the world leader in this, having trained about 20,000 people worldwide. While some excel more than others, our expertise in clinical methods is renowned. Society’s reliance on technology has diminished personal skills, and while AI is a great thing, it can’t replace human integrity and individualized observation. Many practitioners treat you based solely on blood or tissue samples, rather than on the wholeness of who you are. That takes years of training, and the Carrick Institute is pretty magical in this area. Our talented faculty ensures that all skills are teachable.



Some practitioners are uncannily adept at healing. Is that healing mojo trainable?
Practitioners must be empathic and love humankind. I believe we can train people to be empathic. I usually have a few hundred doctors watch me while I’m treating patients, and when they see someone who couldn’t speak start to speak and see their family members cry, it awakens their empathic reserve, highlighting the need for caring, nurturing and a desire to learn.

At the Carrick Institute, we incorporate art interpretation in our coursework to improve observational skills, but some people seem to be able to grow a flower on a rock, while others can’t do it in a soil-rich environment. We hope that we can develop our doctors to be those miracle practitioners. Practitioners must remain grounded and humble, acknowledging their limitations and that you can always learn to do it better.



What do you say to those that are skeptical of your methods?
Skepticism is good, and I am a major skeptic. We are so busy serving humankind that the skeptics have never bothered me. The tall trees catch the wind, and we’re getting blown up there. Sometimes the things we do appear to be magical. Every week, I have people that have not been able to walk unassisted for years get out of a wheelchair, and people think it’s a miracle, but it’s not because I see it all the time. It’s something that we expect.



Are these positive results long-lasting?
Our goal is to make patients autonomous so they don’t have to come back to see us. We give patients lifestyle changes, exercises and regimens that they can do on their own. Those who adhere to these strategies generally do well long-term. However, many people stop exercising and start getting symptoms again, so they have to come back in.

Additionally, as we age, we experience neurodegenerative changes. At 80, we’re unable to remember things as well as at 20, be as flexible as at 15, or run as fast as at 19. Our approach is highly effective for long-term improvements, acknowledging the natural decline with age. We aim to minimize recidivism and empower people to be self-sufficient.



Who should consult with a specialist in functional neurology?
Conditions that have symptoms typically bring a patient to the functional neurologist. If severe migraines disrupt your daily tasks, if you struggle with basic activities like using a knife and fork to cut your food, or if your head injury affects your vision or memory, consult a functional neurologist. However, many neurological conditions do not have recognizable symptoms but still need to be addressed. I think everyone should visit a functional neurologist annually to ensure optimal functioning. Many discover imbalances, such as uneven hand movement or poor memory.

We treat all ages. Many younger patients are suffering from accidents like motorcycle falls or sports injuries, while older patients face neurodegenerative issues. We also assist kids with learning and developmental challenges.



What should people look for in a functional neurology practitioner?
They should be board-certified by an accredited, independent credentialing agency, which gives them the stamp that they’ve achieved a high level of skill and are keeping up their skills year-to-year. If you call the Carrick Institute, we can refer you to one of the 20,000 alumni that we have trained in multiple disciplines, including surgeons, chiropractors, physical therapists, occupational therapists and others.

Sardinian Lentil Soup With Herbs Fresh herbs are the stars of this fragrant soup. When shopping for celery, look for a b...
10/14/2025

Sardinian Lentil Soup With Herbs

Fresh herbs are the stars of this fragrant soup. When shopping for celery, look for a bunch that has plenty of tender leaves, which add flavor and aroma to the dish.

Yield: 2 quarts

3 Tbsp extra virgin olive oil

5 celery stalks, finely chopped (about 2 cups), leaves reserved

1 large fennel bulb, cored and finely diced (about 1½ cups), fronds finely chopped and reserved

1 medium yellow onion, finely diced (about 1 cup)

1 tsp dried oregano

1 tsp kosher salt

½ tsp freshly ground black pepper

½ tsp red pepper flakes, plus more for serving

2 large garlic cloves, thinly sliced

½ cup dry white wine or water

8 cups vegetable, chicken, or beef stock

¾ cup green lentils

¾ cup fregola sarda whole-wheat orzo, or other small, whole-grain pasta

1 large bunch Italian parsley, stems finely chopped, leaves coarsely chopped (about 1 cup each)

⅓ cup fresh tarragon, finely chopped

2 Tbsp chives, finely chopped

Pecorino cheese to taste, optional

Lemon wedges



Warm the oil in a medium pot over medium-low heat. Add the celery stalks, fennel bulb, onion, oregano, salt, black pepper and red pepper flakes. Cook, stirring often, for 8 to 12 minutes until the vegetables are soft.

Stir in the garlic and cook until fragrant for about 1 minute. Add the wine and cook for 2 to 4 minutes until the liquid is almost completely reduced.

Add the broth and bring soup to a boil. Reduce the heat to a gentle simmer and stir in the lentils, fregola sarda and parsley stems. Cook uncovered at a low simmer until the lentils are tender and the pasta is al dente (soft but with a chewy bite), about 20 to 30 minutes. Stir often to make sure nothing sticks to the bottom of the pot.

Just before serving, stir in the parsley and celery leaves, fennel fronds, tarragon and chives. Grate or shave Pecorino atop and serve hot with lemon wedges on the side.

Store leftover soup in a tightly covered container in the refrigerator for up to three days or in the freezer for up to three months. The soup will thicken as it rests; add water or broth when reheating and an additional handful of fresh herbs before serving.

Multi-Cancer Early Detection Screening Imagine a simple blood test that could screen for more than 50 different cancers ...
10/14/2025

Multi-Cancer Early Detection Screening

Imagine a simple blood test that could screen for more than 50 different cancers before symptoms even appear. Thanks to new advances in medical technology, that possibility is becoming reality.

First introduced in 2021, the Galleri test is part of a new wave of multi-cancer early detection (MCED) screening tools. Unlike traditional screenings, which look for just one cancer at a time—like mammograms for breast cancer or colonoscopies for colorectal cancer—MCEDs can check for many cancers at once.

At the Naples Center for Functional Medicine, the Galleri test and the Research Genetics Cancer Center (RGCC) test are being used to spot cancer in its earliest stages, when treatment is usually more successful. This is especially important because nearly half of all cancers diagnosed each year don’t have a recommended screening test at all. By the time they’re discovered, many of these cancers are already harder to treat.

The MCED tests analyze a blood sample for tiny fragments of DNA, RNA, and proteins that cancer cells release into the bloodstream. This process, known as shedding, can also occur in saliva, urine, or other fluids, depending on the type of cancer. Detecting these markers early gives doctors a powerful new tool to identify cancers sooner and less invasively.

While MCEDs are not yet FDA-approved or part of standard screening guidelines, doctors can still order them through certified labs. Experts suggest annual testing for adults at higher risk—such as those with a family history of cancer, genetic predisposition, lifestyle or environmental risks, or previous cancer diagnoses—as well as older adults and individuals without access to full screening programs.

Research shows the promise is real. A Johns Hopkins study published in Cancer Discovery found that cancer signals could be detected in blood up to three years before a clinical diagnosis. “Three years earlier provides time for intervention,” explains Dr. Yuxuan, an oncology professor at Johns Hopkins. “The tumors are likely to be much less advanced and more likely to be curable.”

Momentum is also building on the policy side. The American Cancer Society is backing the Nancy Gardner Sewell Medicare Multi-Cancer Early Detection Screening Coverage Act, which would help ensure Medicare patients have access to these tests once they’re FDA-approved.

A statement made by Lisa Lacasse, president of the American Cancer Society Cancer Action Network, sums it up this way:

“The evidence overwhelmingly supports that detecting cancer earlier can be the difference between life and death. When cancer is detected at an earlier stage, it is often easier and less costly to treat, and patients are more likely to survive. We also know that the risk of developing cancer increases with age, as do the odds of developing an invasive form of cancer. According to data recently released by the American Cancer Society, in 2025, more than 2 million people in America are expected to be diagnosed with cancer, and over one million of those cases are expected to be in individuals over the age of 65.”

It’s important to remember that MCEDs are meant to complement—not replace—recommended screenings like mammograms, Pap smears, colonoscopies, and prostate or lung screenings. But as research continues, these new blood tests could transform how we find and fight cancer in the years ahead.

Lina Sakr, MD is a board-certified internal medicine physician with over 38 years of experience. She specializes in metabolic and nutritional medicine, anti-aging medicine, and women’s health. Naples Center for Functional Medicine is located at 1265 Creekside Pkwy., Ste. 200, in Naples. For more information call 239-649-7400. Visit NaplesCfm.com

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