Issue 172 - Healthy Aging by topdoctormagazine

I S S U E 1 72 | Healthy Aging

80-YEAR-OLD STAN COTTRELL’S HOME RUN FOR VETERANS! PG. 28

BREATHWORK IS MEDICINE PG. 16

A LIFELONG JOURNEY IN CARDIOLOGY: DR. MONZUR MORSHED’S JOURNEY AND THE FUTURE OF HEART CARE PG. 38

“There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age.” - Sophia Loren

T O P D O C C L I N I C S M I A M I AT T H E F O U R S E A S O N S O F F E R I N G B O DY C O N TO U R I N G, FAC I A L R E J U V E NAT I O N, & L A S E R T H E R A P Y

AT THE FOUR SEASONS

EDITOR IN CHEIF:

Hannah H.

GRAPHIC DESIGNER:

Laura Poyner

EXECUTIVE ASSISTANT:

Michelle Richardson

MAGAZINE

CONTRIBUTORS CONTRIBUTING AUTHORS:

Riley George Ocean Eagle

A LETTER FROM

THE EDITOR O

ur mission and purpose at TopDoctor Magazine is to foster connections within the health and wellness community and empower our readers to make well-informed healthcare and lifestyle decisions. We pride ourselves on being the ultimate resource for interviews with health and wellness leaders, trending medical news, and healthy living topics. We understand that choosing a healthcare provider is a crucial decision. Our in-depth interviews with esteemed doctors and medical professionals aim to bridge the gap between them and their clients. By providing our readers with personal insights, philosophies, and areas of expertise, we facilitate a deeper understanding of the individuals responsible for your health and wellbeing. We also strive to highlight our outstanding practitioners, showcasing their dedication to their patients and contributions to the medical community. The field of medicine is constantly evolving, with new practices, therapies, and technologies emerging at a rapid pace. At TopDoctor Magazine, we strive to keep you updated on the latest

advancements in the medical world. Our comprehensive coverage of trending medical news equips both doctors and patients with the knowledge they need to make informed choices about healthcare options. Building strong connections within the medical community is essential for enhancing patient care and driving medical progress. Our magazine serves as a bridge, connecting medical companies with doctors and vice versa. By facilitating these connections, we aim to catalyze collaborations that can lead to innovative solutions and improved healthcare outcomes for everyone. It is our firm belief that wellinformed individuals make better decisions about their health. By providing you with insights into established and emerging medical trends and technologies, we empower you to take an active role in your healthcare choices. Whether you are a healthcare professional seeking to stay updated on the latest advancements or a patient eager to make informed decisions about your well-being, TopDoctor Magazine is here to support you.

In every issue, we strive to uphold the highest standards of journalistic integrity, accuracy, and relevance. Our dedicated team of writers, editors, and medical experts work tirelessly to bring you well-researched and compelling content that is both educational and engaging. Moreover, our graphic design team is committed to delivering an aesthetically pleasing reading experience where captivating design seamlessly merges with informative content, ensuring each issue becomes an engaging journey of discovery. As we embark on this mission to serve as your trusted source of medical information and insights, we encourage you to join us on this exciting journey. Your feedback and suggestions are invaluable to us, and we look forward to hearing from you. Thank you for being a part of the TopDoctor Magazine community. Together, let us embrace knowledge, forge connections, and make informed decisions to lead healthier lives. With warmest regards, Hannah H.

CONTENTS

12 22

Table Of

A Guide to Healthy Aging for Men: Sustaining Vitality and Well-being Pumpkin Chocolate Chip Cookies Breathwork is Medicine

10 12 16

Can Walking After a Meal Lower Blood Pressure? 80-Year-Old Stan Cottrell’s Home Run for Veterans!

22 28

A Guide to Healthy Aging for Women: Promoting Vitality and Well-being A Lifelong Journey in Cardiology: Dr. Monzur Morshed’s Journey and the Future of Heart Care

36 38

Sleep & Aging: Exploring the Impact on Health and Strategies for Quality Sleep Prostate Health: Screening and Prevention for Men

44 48

A Guide to Healthy

Aging for Men:

Sustaining Vitality and Well-being Introduction: Aging is an inevitable part of life, and men are no exception to this natural process. While we cannot halt the march of time, adopting a proactive approach to healthy aging can significantly enhance men’s quality of life and overall well-being. Men can age well by making informed lifestyle choices and prioritizing self-care while maintaining physical, mental and emotional vitality. This article will explore essential factors contributing to healthy aging for men. Balanced Nutrition: Maintaining a well-balanced diet is crucial for healthy aging in men. A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can provide the necessary nutrients to support overall health. Men should focus on reducing the consumption of processed foods, sugary snacks, excessive salt and saturated fat. Adequate hydration is also essential for optimal bodily functions. Regular Exercise: Physical activity is vital to maintaining strength, flexibility and overall fitness as men age. Engaging in brisk walking, jogging, cycling, swimming, weightlifting and other resistance training can help improve cardiovascular health, manage weight and reduce the risk of chronic conditions like heart disease, diabetes and certain cancers. Men should aim for at least 150 minutes of moderate-intensity aerobic activity per week and strength training exercises to maintain muscle mass and overall physical function. Cardiovascular Health: Heart disease is a leading health concern for men as they age. Men should focus on maintaining healthy blood pressure, cholesterol and blood sugar levels to promote cardiovascular health. Regular aerobic exercise, a heart-healthy diet, smoking cessation, limited alcohol consumption and stress management techniques can significantly contribute to maintaining a healthy heart. Prostate Health: Prostate health is a significant aspect of healthy aging for men. Regular screenings, such as prostate-specific antigen (PSA) tests, can help detect prostate-related issues, including prostate cancer. Men

should consult with their healthcare provider regarding appropriate screenings and seek medical attention if experiencing urinary symptoms or other concerning signs. Mental and Cognitive Health: Mental and cognitive well-being is crucial for healthy aging in men. Engaging in mentally stimulating activities, such as puzzles, reading, learning new skills or participating in social clubs, can help keep the brain sharp. Maintaining social connections and nurturing relationships with friends, family and community can reduce the risk of cognitive decline and promote emotional well-being. Stress Management and Emotional Health: Stress can significantly impact overall health. Men should develop effective stress management techniques, such as regular exercise, mindfulness meditation, deep breathing exercises, or engaging in hobbies and activities that provide relaxation and enjoyment. Seeking support from loved ones, joining support groups, or seeking professional help when needed can also contribute to emotional well-being and healthy aging. Regular Health Check-ups: Routine health check-ups are essential for early detection and prevention of age-related health conditions. Men should schedule regular visits with their healthcare provider, including screenings for prostate cancer, blood pressure monitoring, cholesterol checks and other age-appropriate screenings. Maintaining a healthy lifestyle, following prescribed medications and discussing any concerns with the healthcare provider are vital for optimal health. Conclusion: Healthy aging for men involves a comprehensive approach that addresses physical, mental and emotional well-being. By adopting a balanced nutrition plan, engaging in regular physical activity, prioritizing cardiovascular health, promoting prostate health, nurturing mental and cognitive well-being, managing stress effectively and attending regular health check-ups, men can embrace healthy aging and enjoy a fulfilling and vibrant life as they grow older. It is always possible to start making positive lifestyle changes and prioritize overall health and well-being.

Top Doctor Magazine / Issue 172 / 11

Pumpkin Chocolate Chip Cookies

Looking for the perfect dessert to bring to Thanksgiving dinner that’s both easy to make and undeniably delicious? Look no further! These healthy Pumpkin Chocolate Chip Cookies are a delightful treat that combines the warm, comforting flavors of pumpkin and spices with the rich decadence of dark chocolate chips. Whether you’re hosting the gathering or simply contributing to the feast, these cookies are a crowd-pleaser that captures the essence of fall in every bite. Plus, they’re made with wholesome ingredients, making them a Thanksgiving indulgence that everyone can enjoy. Whip up a batch of these cookies, and you’ll have a dessert that’s sure to steal the spotlight at your Thanksgiving table.

Ingredients: - 1 cup whole wheat flour - 1/2 cup rolled oats - 1/2 cup pumpkin puree (canned or homemade) - 1/4 cup unsweetened applesauce - 1/4 cup honey or maple syrup - 1/4 cup coconut oil (or a healthier oil of your choice) - 1 egg - 1 teaspoon vanilla extract

- 1 teaspoon ground cinnamon - 1/2 teaspoon ground nutmeg - 1/2 teaspoon ground ginger - 1/4 teaspoon ground cloves - 1/2 teaspoon baking powder - 1/2 teaspoon baking soda - 1/4 teaspoon salt - 1/2 cup dark chocolate chips (70% cocoa or higher)

Instructions: 1. Preheat the Oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper. 2. Mix Dry Ingredients: In a medium-sized bowl, whisk together the whole wheat flour, rolled oats, cinnamon, nutmeg, ginger, cloves, baking powder, baking soda, and salt. Set this dry mixture aside. 3. Combine Wet Ingredients: In another bowl, mix together the pumpkin puree, applesauce, honey or maple syrup, coconut oil, egg, and vanilla extract until well combined. 4. Combine Wet and Dry Ingredients: Gradually add the dry ingredient mixture to the wet ingredients, stirring until a dough forms. Be careful not to overmix. 5. Add Chocolate Chips: Gently fold in the dark chocolate chips until they are evenly distributed throughout the dough. 6. Form Cookies: Drop spoonfuls of the cookie dough onto the prepared baking sheet, spacing them about 2 inches apart. You can flatten them slightly with the back of a spoon if you prefer thinner cookies. 7. Bake: Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the edges of the cookies are golden brown and the centers are set. 8. Cool: Remove the cookies from the oven and let them cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely. 9. Enjoy: Once the cookies have cooled, enjoy your healthy pumpkin chocolate chip cookies with a glass of milk or your favorite hot beverage! These cookies are a great way to satisfy your sweet tooth while incorporating the delicious flavor of pumpkin and the goodness of whole grains into your diet. Enjoy!

Top Doctor Magazine / Issue 172 / 13

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Breathwork is Medicine By contributing author ocean eagle

Top Doctor Magazine / Issue 172 / 17

ife begins and ends with an inhale and an exhale. I often begin my Activation Breathwork journeys with a verbal walk-in as I talk about the first breath starting our Earth Heart. Surrendering your attachment to your mother’s heartbeat and trusting you are strong enough to breathe on your own might possibly be the most courageous thing we will ever do. As the umbilical cord is cut, we must Surrender, Accept, Let Go and Trust the call within to live on our own. As I watched my dad exhale his final breath, I could feel his spirit leave this existence. It was bittersweet as one part of me was saddened we never had the “Leave It to Beaver” father and son relationship and yet peaceful knowing his suffering on Earth was over. Nothing is guaranteed during our lifetime, and nothing will last. A breath in and an exhale out is the simplest form of living and dying, and we practice this thousands of times a day. When one learns to still oneself and be grateful for every single breath the Creator gives us, we can begin to live with a pure attitude of gratitude, and there is no way to be hateful when we live grateful! In order to access the physical healing properties of our own breath, we must breathe properly. I guide people in a circular breath drawn in through the nose and exhaled through the mouth. There is no stop at the top and no stop at the bottom as you completely fill and extend your lungs and belly. Too many miss the correct way to fill the belly fully and expel the belly and lungs fully without stopping in between. It is vital that one master this form to be able to generate the chemicals the body needs to heal. I witness many who short breathe, fire breathe, do breath locks, etc. The ego wants to bring forth what we ‘think’ we already know. This process is about leaving the mind at the door when you enter the space. I witnessed them not doing it correctly and offered loving guidance throughout the session to get them activated and back on proper breathwork technique. One health benefit of nose and mouth breathing is that it regulates our body’s oxygen and carbon dioxide levels. We maintain a balance of O2 and CO2 by inhaling oxygen, absorbing the oxygen through the lungs, and then exhaling CO2. When we mouth breathe, we are actually expelling too much CO2. The lungs do not have time to absorb as much oxygen, so the breathing rate needs to increase further. Overbreathing throws off our O2-CO2 balance, leading to many

adverse effects, including hyperventilation, lightheadedness and less efficient body function. However, by nose breathing, we maintain homeostasis in our O2-CO2 exchange by breathing at a more relaxed rate. In sports, we are taught to breathe in through the nose. When we get over-exerted, or a boxer gets hit in the ribs, they begin grasping for air through their mouth, which is harmful to our system. Secondly, nose breathing uniquely creates nitric oxide, which is highly beneficial as Nitric Oxide is a vasodilator. This means that it helps expand blood vessels to improve blood circulation. Among other things, this lowers blood pressure, boosts the immune system, improves exercise performance, increases brain function, fights erectile dysfunction and many other health-related issues associated with blood flow. During my sessions and 3-5 day breathwork retreats, I’ve witnessed and tracked people throwing away their high blood pressure medications, having 25 years of chronic foot pain healed, 40 years of chronic body pain removed, sudden loss of weight upon returning home and recently had a woman with a collapsed lung and pulmonary aneurism have the pulmonary aneurism disappear after a five-day retreat. Her doctors at the Mayo Clinic were dumbfounded as they had never seen a pulmonary aneurism just disappear. They will not have to remove her collapsed right lung now. Thirdly, this type of breathing is highly beneficial and complementary to the lymphatic system, a network of organs, vessels and tissues whose job is to move lymph fluid (colorless, watery fluid) back into the circulatory system (the bloodstream). The lymphatic system is a vital part of the immune system, protecting from infections while destroying old and abnormal cells the body does not need. It’s much like the condor or vulture that clean off the dead from Earth. This system also assists in maintaining normal fluid levels and absorbs fats and fat-soluble vitamins to help them enter the bloodstream. Fourthly, when we breathe properly and long enough, we boost our serotonin and dopamine levels. Serotonin is a neurotransmitter that assists in the communication between the brain and nervous system cells. So, it is no wonder when breathwork is performed properly, it aligns our body’s thoughts, emotions and feelings. Balanced levels of serotonin help one access a sense of happiness and well-being and can also help the gut and improve sleep cycles.

Many report to me how well they have been sleeping after sessions. Dopamine is also a neurotransmitter created during breathwork and plays a similar role while also acting as a hormone. Known as the “feel good” or “pleasure” chemical, it heightens our states of euphoria. By connecting and reinforcing pleasure to certain behaviors it can expand our feelings and emotions. Fifthly, the human body has the biosynthetic enzymes necessary to create DMT. The starting molecule in the biosynthetic pathway is Tryptophan, a dietary amino acid (protein). Tryptophan is processed by the enzyme Aromatic Acid Decarboxylase (AADC) into Tryptamine. Then, the enzyme Indole-N-Methyltransferase (INMT) adds two methyl groups onto Tryptamine in a stepwise pattern, which results in N-methyltryptamine (NMT) and then N-Dimethyltryptamine, DMT. DMT can produce a change in perception, causing a person’s visual experiences to be more robust. It can also alter the mind state of a person, leading to increased creativity or a dream-like state. DMT was chemically extracted from a plant in 1956 by a scientist as a naturally occurring chemical. DMT is the major ingredient of ayahuasca, a tea that is brewed for spiritual and religious applications, and some believe it is the cause of schizophrenia and psychosis within the indigenous tribes. The stories of shamans using ayahuasca (DMT from the plant and a root mixed and cooked for 25 hrs) have been told and manipulated in my perception. The shaman was the only one who took the ayahuasca in order to gain wisdom from the spirit world and their guides regarding how to heal their people. One common issue that happens during Activation Breathwork journeys is tetany in the body, hands and feet. My perception of tetany is that it is stuck, stored and trapped energy the body does not want to let go of yet. Unhealed and unreleased trauma, abuse, neglect and abandonment get locked up in our energetic (inner-genetic) body on a cellular level, and people have an attachment to them they are unaware. Subconsciously, the body does not want to let them go as they are the familiar that has kept them safe. I’ve

witnessed many release this response throughout five-day retreats. The trauma in the body begins to lessen as they continue to surrender and let go. I’ve witnessed people with deep trauma as well as veterans with PTSD, release the demons within that have ruthlessly attacked them over and over. Sound activates and vibrates your cells. It realigns them so the Inner-Chi can move freely. The yelling, screaming,

Top Doctor Magazine / Issue 172 / 19

singing and sobbing that can occur is your heart calling in your guides to heal you. It is the Eagle’s Cry to Surrender! Coupled with the music playlist I create that is channeled to activate the Chakra System and the physical energy movement performed, people can release the conglomerate cellular masses trapped within the body’s energetic system. On a cellular, physiological, DNA level, we know who we are. When we begin to strip away the pain, shame and fear created by trauma, we can begin to open the pathway from above that whispers our truth to us and gain the courage to walk the healing path. This reveals who we were truly born to be and what gift we were given to serve humanity. I believe we were all born self-healers, and once we learn how to balance our 4D (mental, emotional, spiritual and physical) bodies, we can regulate our own system in stillness. We are so busy that we do not realize we are not really breathing throughout our days. In the middle of the day, people often have a knee-jerk reaction to draw in a deep breath through the nose and hold it to calm down. This is the body’s natural way of showing you what it needs...more air and blood flow! Constriction Becomes an Addiction! Ocean is available for motivational speaking engagements, private and corporate breathwork workshops, and offers transformational retreats globally. Connect with Ocean: www.oceaneagle.org Instagram - @iam.oceaneagle Facebook - @oceaneagle Email - OceanEagle018@gmail.com

Top Doctor Magazine / Issue 172 / 21

Can walking after a meal lower blood

pressure? 22

Top Doctor Magazine / Issue 172 / 23

Introduction High blood pressure, or hypertension, is a condition that affects millions of people worldwide. It is a leading cause of heart disease, stroke, and other health problems. However, many lifestyle changes can help lower blood pressure, including exercise. Walking is one of the easiest and most accessible forms of exercise, and many people wonder if walking after a meal can help lower blood pressure. This article will explore the relationship between walking and blood pressure and whether walking after a meal can positively impact blood pressure. What is High Blood Pressure? Blood pressure measures the force of blood against the walls of your arteries. High blood pressure occurs when the force of blood against the arteries is consistently too high. High blood pressure can cause damage to the arteries and organs over time and increases the risk of heart attack, stroke, and other health problems. The Causes of High Blood Pressure Many factors can contribute to high blood pressure. Some of the most common include: - Genetics: High blood pressure can run in families. - Age: Blood vessels become less flexible as we age, which can lead to higher blood pressure. - Lifestyle: Eating a diet high in sodium, not getting enough physical activity, and being overweight or obese can contribute to high blood pressure. - Medical Conditions: Certain conditions like sleep apnea, kidney disease, and thyroid problems can contribute to high blood pressure. Can Walking Lower Blood Pressure? Exercise is one of the most effective ways to lower blood pressure. Exercise helps improve the flexibility of blood vessels, which can reduce the force of blood against the walls of the arteries. Exercise also helps improve heart health, which can lower blood pressure over time. Walking is an excellent form of exercise for people of all ages and fitness levels. Walking can be done anywhere and anytime, requiring no special equipment or training. Walking can help reduce stress, improve mood, and increase overall fitness.

Studies have shown that walking can be an effective way to lower blood pressure. For example, a study published in the Journal of Hypertension found that walking for 30 minutes a day, five days a week, for eight weeks, can lower blood pressure by an average of 10 points. Another study published in the Journal of Hypertension found that simply walking for 10 minutes after a meal can lower blood pressure in people with hypertension. Can Walking After a Meal Lower Blood Pressure? Walking after a meal may have a positive impact on blood pressure. A study published in the journal Diabetologia found that walking for just 15 minutes after a meal can lower blood sugar levels in people with type 2 diabetes. This is important because high blood sugar levels can contribute to high blood pressure. Another study published in the Journal of Hypertension found that walking for 10 minutes after a meal can lower blood pressure in people with hypertension. The study participants were divided into two groups. One group walked for 10 minutes after each meal, while the other group did not walk. After 12 weeks, the group that walked after meals had significantly lower blood pressure than the group that did not walk. It is believed that walking after a meal helps improve digestion and blood flow, which can reduce the force of blood against the walls of the arteries. Walking after a meal may also help reduce stress, which can contribute to high blood pressure.

Conclusion Walking is an excellent form of exercise that can help lower blood pressure. Walking for just 30 minutes a day, five days a week, can help lower blood pressure by an average of 10 points. Walking after a meal may also have a positive impact on blood pressure. Studies have shown that walking for 10-15 minutes after a meal can lower blood pressure in people with hypertension. In addition, walking after a meal may help improve digestion and blood flow, and reduce stress, all of which can contribute to lower blood pressure. Speaking with a healthcare provider before starting any exercise program is essential, especially if you have high blood pressure or other medical conditions. Incorporating regular exercise, such as walking, into your daily routine, along with a healthy diet and lifestyle changes, can help lower blood pressure and improve overall health.

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80-year-old Stan Cottrell’s

HOME

RUN FOR VETERANS!

n a world where people often perceive age as a limitation, one man has shattered the boundaries of what’s possible. At the age of 80, Stan Cottrell is not just running; he’s on a mission to change the world, one stride at a time. His incredible journey is a testament to the human spirit’s boundless potential for greatness.

Top Doctor Magazine / Issue 172 / 29

Stan Cottrell is a USMC veteran whose life story is a symphony of resilience, hope and unwavering determination. From the very beginning, Cottrell’s days start with an unshakable belief in his own ability to win. He carries with him a cherished motto, a gift from his mother that has guided him throughout his remarkable journey. For Cottrell, age is nothing but a number, a mere label that he refuses to let define him. He firmly believes that too many people limit themselves based on society’s expectations. Labels, whether self-imposed or externally imposed, can dictate our actions and beliefs. In Cottrell’s eyes, there are no neutral moments in life; we’re either positive, hopeful and expectant or we’re not.

Stan and friends in Kentucky

“’Lord, I’m reporting for duty,’ my Mama would say,” Cottrell recalls. “And on the last day of her life, on that final morning, she said it for the last time.”

Stan and friends in Poland

THE MISSION As Stan Cottrell embarks on his 77th ultra distance run and 44th year of running for causes greater than himself, his story becomes an anthem of purpose. Two years ago, he completed his third jaw-dropping 100-day run across the entire United States, covering 30 miles a day. Over the past 76 years, he has run a staggering 283,000 miles.

His most recent endeavor, “Home Run for Veterans,” is a rallying cry for veterans suffering from PTSD. Cottrell’s connection to this cause runs deep, as he recalls family members who endured the aftermath of World War II without the understanding of PTSD. “When I was growing up, people called these symptoms ‘shell shock,’” Cottrell added.

Top Doctor Magazine / Issue 172 / 31

COMBATING PTSD Post-traumatic stress disorder (PTSD) is a real disorder that develops when a person has experienced or witnessed a scary, shocking, terrifying or dangerous event. These stressful or traumatic events usually involve a situation where someone has faced life-threatening situations or a severe injury has occurred. Stan Cottrell has joined ranks with the Gene Birdwell Foundation to support their book; “Military Sexual Trauma”

(MST). This monumental manual showcases a myriad of causative agents leading to an all-encompassing world called PTSD. The mission of the Birdwell Foundation is to decrease and eliminate veteran and first responder suicide by providing a community of support from fellow warriors who have found their way out of the darkness through a healing process that equips them to be now reared and ready to teach and provide to others. “No one can pull themselves up by their own bootstraps. We need each other.” Cottrell added.

RUNNING A MARATHON A DAY “Home Run for Veterans” is such an attraction magnet,” Cottrell explains. “I’m honored to do my part — running a marathon a day for 39 days — 1,024 miles total beginning March 15th throughout Georgia to bring light where only darkness has long been the norm.” Stan Cottrell’s 1,024-mile run is for the benefit and awareness of veterans suffering from PTSD, and the issue of veteran suicides is a commendable and important initiative. Cottrell plans on visiting with as many veterans as possible as he runs to 9 Georgia-based military bases. His dedication to this cause, especially at the age of 80, is truly inspiring. By running a marathon distance every day and including all the military bases in Georgia in his route, he is not only raising awareness but also paying tribute to the sacrifices made by veterans. Stan Cottrell’s heart also extends to the less fortunate, as he

Finishing run in DeNang, Vietnam

has witnessed both the grandeur of the White House and the struggles of those living in poverty. He has run through third-world countries, raising funds to provide coats and shoes for children facing winter without adequate clothing.

“I was one of those children who didn’t have a coat for winter,” Cottrell reflects. “I know what it’s like to wait for a pair of shoes until tobacco sales time.”

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UNIFYING THE WORLD Yet, Cottrell’s journey is not just about personal achievement; it’s about transformation and the power of the human spirit to soar beyond limitations. His life began with adversity, as he faced ridicule at the age of 12 for his small stature. But on that summer day in 1955, when he won a 100yard dash running barefoot at the county fair, he discovered his gift and theme for the rest of his life. A stranger’s encouraging words ignited a spark within him: “You sure are little, but those legs of yours sure can fly. Why, you might just grow up and be a champion someday.” Cottrell reflects this was a significant marker in his life. Four years later, Cottrell received an unexpected scholarship opportunity, which led to his college education. But that was just the beginning of his extraordinary journey. Running in 43 countries, the Great Wall of China, and coast to coast

Finishing run in DeNang, Vietnam

three times in the United States, he became a symbol of hope and unity, drawing crowds of 100,000 or more in countries like Korea, Bulgaria, China, and Vietnam.

LIFE CHANGING EXPERIENCE Every step of Cottrell’s journey reinforces a message of hope, purpose, and unity. He believes every person has a unique mission, a divine decree to fulfill. His gift for running became his vessel to inspire, unite, and bring about change. As he continues challenging himself, Cottrell imparts wisdom to future runners and individuals seeking a healthier lifestyle. His message is simple yet profound: movement is

life. Almost 70% of the U.S. population is overweight, and Cottrell urges people to start with small steps.

“And my life has just begun at 80 years old. Where are the limits? They don’t exist. It’s time to salute the Veterans!”

“Get yourself a good pair of walking shoes and just start moving,” he advises. “Fitness should never be a punishment; it should be a nourishment for your body.” Stan Cottrell’s life is a testament to the limitless potential of the human spirit. His age is merely a number, and he believes there are no limits to what one can achieve. As he reflects on his remarkable journey, he leaves us with a powerful truth:

Stan Cottrell’s call is for everyone to join this cause by using their influence, resources, talents, and prayers as a rallying cry to stand in solidarity with veterans and work towards a better future for them. Let’s support this noble endeavor and help make a difference in the lives of those who have served our nation.

“You sure are little, but those legs of yours sure can fly. Why, you might just grow up and be a champion someday.” Top Doctor Magazine / Issue 172 / 35

A Guide to Healthy Aging for Women Promoting Vitality and Well-being Aging is a natural process that every woman experiences. While we

4. Mental and Cognitive Health: Maintaining mental and cognitive

cannot halt the passage of time, adopting a proactive approach to

well-being is crucial for healthy aging. Engaging in mentally

healthy aging can significantly enhance the quality of life and overall

stimulating activities such as puzzles, reading, learning new

well-being. Women can age gracefully by making informed lifestyle

skills or playing musical instruments can help keep the brain

choices and prioritizing self-care while maintaining physical, mental

sharp. Social interaction and staying connected with friends,

and emotional vitality. In this article, we will explore essential factors

family and community can reduce the risk of cognitive decline

contributing to healthy aging for women.

and promote emotional well-being.

1. Nourishing the Body: Proper nutrition plays a vital role in healthy aging. Women should focus on consuming a wellbalanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Adequate hydration is also essential for maintaining optimal bodily functions. Women should limit processed foods, sugary beverages and excessive salt intake, as they can contribute to various health issues.

2. Staying Active: Regular physical activity is crucial for maintaining strength, flexibility and overall fitness. Engaging in exercises such as walking, jogging, cycling, swimming or pilates can help improve cardiovascular health, manage weight and reduce the risk of chronic conditions like heart disease, diabetes and osteoporosis. Women should aim for at least 150 minutes of moderate-intensity aerobic activity per week and strength training exercises to maintain muscle mass and bone density.

3. Prioritizing Bone Health: Osteoporosis is a common concern

a negative impact on overall health. Women should develop effective stress management techniques, such as regular exercise, mindfulness journaling, deep breathing exercises or engaging in hobbies that bring joy. Seeking support from loved ones, joining support groups or talking to a therapist can also help manage emotional health and promote healthy aging.

6. Regular Health Check-ups: Regular health check-ups are vital for early detection and prevention of age-related health conditions. Women should schedule routine visits with their healthcare provider, including breast and cervical cancer screenings, bone density tests, blood pressure monitoring, cholesterol checks and other age-appropriate screenings. Following prescribed medications and immunizations and discussing any concerns with the healthcare provider is essential for maintaining optimal health. Conclusion: Healthy aging for women encompasses various

for women as they age. It is essential to focus on calcium and

physical, mental and emotional well-being aspects. By adopting

vitamin D intake to promote healthy bones and reduce the

a holistic approach focusing on nutrition, exercise, bone health,

risk of fractures. Incorporating calcium-rich foods like dairy

mental stimulation, stress management and regular health check-

products, leafy greens, and fortified alternatives into the diet

ups, women can enhance their vitality, maintain independence and

can help. Exposure to sunlight or vitamin D supplements

enjoy a fulfilling life as they age. Embracing these lifestyle choices will

can ensure sufficient vitamin D levels. Additionally, weight-

empower women to age gracefully while prioritizing their overall

bearing exercises and resistance training can help improve

health and well-being.

bone density.

5. Managing Stress and Emotional Health: Chronic stress can have

Top Doctor Magazine / Issue 172 / 37

Written by: riley george

A LIFELONG JOURNEY IN CARDIOLOGY:

Dr. Monzur Morshed’s Journey and the Future of Heart Care The Inspirational Journey and Outstanding Achievements of

Dr. Monzur Morshed

r. Monzur Morshed, a distinguished cardiologist, commenced his medical career within the challenging realm of a combined emergency and internal medicine residency at Albert Einstein Affiliated Hospital in New York.. During this pivotal period, he encountered a mentor cardiologist who ignited his enduring passion for cardiology. In this demanding field, where matters of life and death are a constant presence, Dr. Morshed and his dedicated team consistently act with urgency to ensure the well-being of their patients. Dr. Morshed had the opportunity to choose neurosurgery at tertiary care hospitals in USA but his passion was leaning stronger towards cardiology, in which he specializes to be an invasive cardiologist in addition to Nuclear cardiology, Echocardiography, Cardiac CTA, peripheral Vascular imaging and different branches of clinical cardiology. He had his training at Various prestigious hospitals in New York, Long Island, NY in addition to some hospitals in London, UK. As a chief cardiology fellow, he was accountable for supervising numerous doctors in training, interviewing cardiology candidates, and taking part in numerous cardiology research initiatives. Dr. Morshed attended university in New York City, where he graduated with Summa Cum Laude, honors and many Dean’s List titles along with numerous scholarships and awards that ultimately ended his college career with an

almost 4.0 GPA. Once Dr. Morshed completed his residency, he also concluded a cardiology fellowship with a hospital associated with Columbia University Hospital and later the University of Rochester in New York. His research has continued as he has given many lectures and completed training. He has received many awards for his practice in cardiology, including awards such as the Who’s Who Honors, the NJ Top Docs award, America’s Best Physicians Award, the New York State Trooper Surgeon Honorary Award, the New York State Senator Award, and the New York Top Doc Award. In December 2022, he received the President’s Award from President Joe Biden and his White House staff. He was also awarded the Doctors’ Choice Award this year in addition to the Best Cardiologist Award nationwide, the New York Magazine’s Top Cardiologist Award and received an award from the American Medical Association in the past. Dr. Morshed ‘ve had terrific grants to practice medicine in New York for the past several years from the United States Health Department. He has also written a book about breast cancer with his son titled The Road to Love and Redemption. Currently, Dr. Morshed has television programs with Time Television, USA and TBN 24 New York, IBTV New York, ABC Bangla TV channel, Channel 24 TV, and Channel I Television, where he focuses on discussing medical topics and issues that patients are facing.

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Cardiology’s Vital Role in Emergency Medicine and Medical Advancements His long medical journey has only continued to improve over the past years of practice, and his love for cardiology has only increased.

“We have a limited time to do all the interventions, and we see how the patient becomes family. Doctors are what can make a difference between life and death situations. I think cardiology is just one of those fields,” he said. Cardiology is a field that plays a significant role in emergency medicine. In many trauma-related cases, the heart is involved. In sports, injuries often impact the heart, and many other situations can call for treatments on the heart. Advancements in technology for the medical field are always happening, and cardiology is no different. The newest advancements are always available in Dr. Morshed’s office to allow for more accurate findings for each patient.

“We have a lot of new technology and new medicine to improve the health of patients and cardiac care so that people do great,” he said.

Tips on How to Keep Your Heart Healthy Blood pressure and diabetes are all influenced by cardiology and the heart. Prevention is key. Dr. Morshed emphasizes that a proper preventive care regimen for your heart relies on diet, exercise and stress management. Your lifestyle impacts your heart the most.

“The best preventative care comes from our lifestyle. Focus on reevaluating stress, sleeping well, and healthy oils and fats along with proper use of BMI,” Dr. Morshed said. Preventative care starts now. Caring for your heart is vital in the long run of life and can help prevent heart disease, diabetes and blood-pressure-related issues, among many other diseases.

The Future of Cardiology Constant advancements in the medical field play a vital role in where the healthcare industry and cardiology will head in the future. Dr. Morshed said that injectable medicine and new technology will continue to improve the cardiology field and create a world where patients can access important information about their hearts and general cardiovascular health.

“The cardiology field is advancing more than any other medical field,” he said. There are devices now that can monitor for many days at different paces, and the devices keep getting smaller and higher tech. They continue to improve cardiology’s near future and can best communicate what the patient is experiencing internally

“The appreciation of patients after we care for them in life or death situations is the most rewarding part of what I do every day. Those stories keep me motivated,” Dr. Morshed concluded. To find out more about Dr. Morshed and his practice in cardiology, call his office at Tel: 718-583-7736.

Dr. Monzur NEW YORK Cardiologist Essen Medical Clinic 1990 McGraw Ave, Bronx, NY 10462

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3. Emotional Well-being: Sleep

Sleep is an essential component of overall health and well-being at any age. However, as individuals age, changes in sleep patterns and an increased prevalence of sleep disturbances can significantly impact their quality of life. This article delves into the impact of sleep on the aging process and overall health. We will examine common sleep disturbances experienced by older adults, explore their causes and discuss potential interventions to improve sleep quality and promote healthy aging.

Common Sleep Disturbances in Older Adults:

The Impact of Sleep on Aging and Health:

1. Insomnia: Insomnia, characterized by

1. Cognitive Function: Adequate sleep

plays a vital role in maintaining cognitive function. It supports memory consolidation, information processing and problem-solving abilities. Older adults who experience insufficient or disrupted sleep show a link to decreased attention span, impaired memory and reduced cognitive performance. 2. Physical Health: Quality sleep is crucial for optimal physical health. It supports immune function, helps regulate hormones and facilitates the body’s healing and repair processes. Chronic sleep deprivation or poor sleep quality in older adults can be associated with an increased risk of cardiovascular disease, diabetes, obesity and weakened immune systems.

disturbances can contribute to emotional and mental health issues. Older adults experiencing poor sleep are more susceptible to mood disorders such as depression and anxiety. Sleep deprivation can intensify feelings of irritability, fatigue and stress, impairing overall emotional well-being.

difficulty falling or staying asleep, is a prevalent sleep disturbance among older adults. Contributing factors may include underlying health conditions, medications, lifestyle changes or increased sensitivity to environmental factors. 2. Sleep Apnea: Sleep apnea is a disorder where breathing stops repeatedly and starts again during sleep. It can lead to fragmented sleep and oxygen deprivation. Older adults are at a higher risk of developing sleep apnea due to age-related changes in throat muscles and the increased prevalence of obesity. 3. Restless Legs Syndrome (RLS): RLS causes an irresistible urge to move the legs, usually accompanied by uncomfortable sensations. Symptoms often worsen during rest or in the evening, leading to sleep disruption and daytime fatigue. RLS can be idiopathic or related to certain medical conditions.

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Potential Interventions to Improve Sleep Quality:

1. Sleep Hygiene Practices: Establishing a regular sleep

schedule, creating a comfortable sleep environment, avoiding stimulating activities before bedtime and reducing exposure to electronics can improve sleep hygiene. These practices help signal the body to wind down and promote better sleep quality. 2. Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a proven therapeutic approach for managing insomnia. It focuses on identifying and changing negative thoughts and behaviors related to sleep. CBT-I can help older adults develop healthy sleep habits, manage anxiety around sleep and promote relaxation techniques. 3. Continuous Positive Airway Pressure (CPAP): CPAP therapy is a common recommendation for individuals with sleep apnea. It involves wearing a mask during sleep that delivers continuous airflow, ensuring open airways and reducing apnea episodes. CPAP can improve sleep quality and alleviate associated health risks. 4. Medications and Alternative Therapies: In some cases, healthcare professionals may prescribe sleep medications for short-term relief from sleep disturbances. However, these should be used judiciously due to potential side effects and dependency. Alternative therapies like relaxation exercises, aromatherapy or soothing music can also aid in promoting better sleep. Conclusion Sleep disturbances can significantly impact the health and wellbeing of older adults. Recognizing the importance of quality sleep for healthy aging and addressing and managing common sleep disturbances is crucial. By implementing sleep hygiene practices, considering therapeutic interventions such as CBT-I or CPAP and exploring alternative therapies, older adults can improve sleep quality, enhance cognitive function, support physical health and foster overall well-being. Prioritizing sleep is vital in promoting healthy aging and enjoying a fulfilling and rejuvenating life.

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PROSTATE HEALTH

SCREENING AND PREVENTION

FOR MEN M

aintaining optimal prostate health is crucial for men’s overall well-being. The prostate gland plays a vital role in reproductive function but is also susceptible to various conditions, including prostate cancer. Regular screening and adopting preventive measures can significantly reduce the risk and promote early detection of prostate-related issues. In this article, we will explore the importance of prostate health, discuss screening methods, provide essential prevention tips and delve deeper into lifestyle modifications that support prostate health. Understanding the Prostate: The prostate is a walnut-sized gland below the bladder and in front of the rectum. It surrounds the urethra, the tube that carries urine and semen out of the body. The prostate’s primary function is to produce and store seminal fluid, which nourishes and transports sperm.

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SCREENING FOR PROSTATE CONDITIONS:

Digital Rectal Exam (DRE): A healthcare professional assesses the prostate gland through the rectum during this examination. The DRE allows the doctor to check for abnormalities like lumps or hard spots. Although the DRE is not a definitive test, it can provide valuable information and complement other screening methods.

Prostate-Specific Antigen (PSA) Test: This blood test measures the levels of PSA, a protein produced by the prostate gland. Elevated PSA levels may indicate the presence of prostate conditions, including infection, inflammation, benign prostatic hyperplasia (BPH) or prostate cancer. However, it is essential to note that a high PSA level does not necessarily mean cancer is present. Additional tests, such as imaging studies or a prostate biopsy, may be required to confirm a diagnosis.

PREVENTION STRATEGIES:

HEALTHY DIET

Adopting a balanced and nutritious diet can significantly improve prostate health. Include foods rich in antioxidants, such as fruits, vegetables (particularly cruciferous vegetables like broccoli and cauliflower) and berries. These foods help combat oxidative stress and inflammation, which some believe contribute to prostate issues. Additionally, include sources of healthy fats like nuts, seeds and fatty fish (such as salmon) that contain omega-3 fatty acids, which have shown potential protective effects against prostate cancer. Reduce the consumption of red meat and processed foods, as they may increase the risk of prostate issues.

MAINTAIN A HEALTHY WEIGHT

Excess body fat and obesity can increase the risk of prostate cancer and other prostate-related problems. Focus on maintaining a healthy weight through a balanced diet and regular exercise. Even modest weight loss can positively impact prostate health if you are overweight.

REGULAR EXERCISE

Regularly engaging in physical activity can help maintain a healthy weight and reduce the risk of prostate cancer. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking or cycling. Additionally, incorporate strength training exercises and stretching to enhance overall fitness. Exercise has been associated with a lower risk of developing advanced prostate cancer and can also help manage other prostate-related conditions like BPH.

LIMIT ALCOHOL CONSUMPTION

Excessive alcohol intake is associated with an increased risk of prostate issues. Limit alcohol consumption to moderate levels (up to two drinks per day for men) or avoid it altogether. If you drink alcohol, use red wine in moderation, as it contains antioxidants that may benefit prostate health.

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QUIT SMOKING

STAY HYDRATED

CONSIDER PROSTATE-HEALTHY SUPPLEMENTS

Prioritizing prostate health through regular screenings and adopting preventive measures is crucial for every man. Routine screenings, including the DRE and PSA tests, can aid in the early detection and treatment of prostate issues. Moreover, incorporating healthy lifestyle choices, such as a nutritious diet, regular exercise, maintaining a healthy weight, limiting alcohol consumption, quitting smoking, staying hydrated and considering prostatehealthy supplements, can significantly reduce the risk of prostate conditions. Regular discussions with healthcare professionals and timely screenings are essential for maintaining optimal prostate health. By taking proactive steps, men can safeguard their prostate health and lead fulfilling lives.

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W W W . T O P D O C T O R M A G A Z I N E . C O M

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