DR. KATHLEEN S. PADGITT, M.D.

ABOUT DR. KATHY

Board Certified in Internal medicine, Integrative medicine, Nephrology (Kidney Disease) and Hypertension, “Dr. Kathy” has been practicing since 1989. She serves as principal practitioner of Dr. Kathy Health in Boardman, Ohio.

Dr. Kathy, a graduate of the Dr. Andrew Weil Integrative Medicine Fellowship through the University of Arizona, is an outspoken champion of the integration of traditional medicine with plant based, nutrition and botanical therapy. Through her years of practice, research, and lecturing, she has witnessed the formidable results of disease prevention through nutrition and lifestyle change rather than post-disease treatment and care.

Dr. Kathleen Padgitt graduated from Northeastern Ohio University of Medicine (NEOMED) in 1989 and has been certified by the American Board of Internal Medicine since 1992 and in Nephrology since 1997. In 2003, she became certified by The American Society of Hypertension. In 2015, she became certified by the American Board Physical Specialties (ABPS) in Integrative medicine. Currently she practices with The Kidney Group, Inc. located in Youngstown, Ohio, and functions as the vice president of this nine-physician group.

Dr. Padgitt is a Fellow of the American College of Physicians, and is a member of American Society of Nephrology, National Kidney Foundation, American Diabetes Association, MCMS, and OSMA.

In her free time, she enjoys being with her family, their two dogs and one bird, practicing yoga and meditation, as well as preparing raw foods.

DR. KATHY’S PYRAMID OF HEALTH AND VITALITY

Presently Dr. Padgitt is hosting a lecture series that focuses on whole foods for a holistic approach to a healthy lifestyle.

Over the last 20 years of practice, she has seen firsthand the adverse effects food choices can have on health, longevity and quality of life. Her lecture series is designed to educate and provide the necessary tools to allow everyone the understanding the ability to take control of their health through the power of whole foods. She is passionate in her message that all of us are capable of achieving a healthier lifestyle through a better understanding and application of whole foods and their endless benefits.

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LIFESTYLE PYRAMID TOPICS

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SPIRITUALITY:

Spirituality is the connection you have with something greater than yourself. This connection expands to experience connection to everyone and everything. The word is derived from the Latin word spiritus, which means soul, courage, vigor, and breath. Living a spiritual life is using human experience to connect deeply and fully not only with others, but with ourselves. This takes courage and dedication. Often, people who want ‘more’ out of life will start to ask these questions:

Why am I here?

How can I be free from suffering?

Why do I do the things I do and how can I break free from these patterns?

How can I connect to something larger than myself?

The moment a person decides to take control of his or her life is the moment one starts to walk the spiritual path. Often we live our life and know that something is off, but we don’t know how to ‘fix’ it. In the search for meaning and happiness we often grasp for everything external. One day, we realize what we were searching for outside can never be found there - it really exists within us.

To truly experience happiness and peace we must first cultivate this within ourselves. All traditions have contemplative practices whether these are rooted in prayer; meditation, yoga, or nature they help to increase our awareness. With a heightened level of awareness we have the ability to make lasting changes in our life that will keep us on the path to live a healthy, happy, and balanced life.

 

Meditation:

Meditation is the act of turning inside to experience stillness. It is training our attention to become more aware of our thoughts and emotions. When we develop more awareness we can better decide how we want to act and how we want to be in this world.

There are various ways to meditate and each person can determine what works best. At one extreme, meditation is sitting for hours in a cross-legged position with eyes closed and a heart rate that slows down to almost nothing. On the other side of the spectrum, meditation can be a simple walk in the woods while taking notice of the trees and birds.

The common theme when one meditates is that he or she develops a single point of focus such as one’s own breath, prayer, or mantra. This focus takes attention from the external world, random thoughts, and a wandering mind and shifts the person’s attention inward and to the present moment.

What are the benefits of meditation? People meditate to calm the restless mind, to reduce stress and anxiety, to have more focus, and to simply experience the body’s stillness and breath. When our mind becomes silent, we naturally begin to relax and activate our parasympathetic nervous system (rest & digest as opposed to fight & flight). In this state, our body can better heal and function at its optimal version of wellbeing.

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STRESS REDUCTION

Simple Mind-Body Practices:

Diaphragmatic Breathing: On inhalation allowing the diaphragm to move downward and the abdomen to move outward and on exhalation allowing the abdomen to fall naturally. This allows more complete filling of the lungs with oxygen as well as activation of the nerves surrounding the large blood vessels near the heart and lungs triggering a relaxation response in the brain

  • 4-7-8 Breathing Technique: Sit quietly with feet planted firmly on the floor, eyes closed, spine upright. Inhale through the nose to a easy count of 4, hold the breath for an easy count of 7, and then exhale through the mouth to an easy count of eight. Repeat for 3 cycles. This will again trigger a relaxation response in the brain.
  • Progressive Muscle Relaxation: Begin by lying down in a quiet place where you will be uninterrupted. Start at the feet and clinch the muscles of the toes and feet as tightly as you can. Hold for a count of 3. Then release all the tension in the feet and toes. Next do the same with each leg. Tighten all the muscles for a count of 3 and then let go fully. Next move to the buttock. Then to the abdomen. Next to the chest. Then do the back and shoulders. After the back and shoulders do the fingers, hands and arms. Then move to the neck. Finally, move to the head and face and tightly clinch all the muscles. Then allow all tension to leave the face. Now scan the body for any residual areas of tightness and use the technique on that particular area. When finished lie quietly observing how each area feels

 

Yoga:

Yoga is a Sanskrit word and means union. An ancient practice, the purpose of yoga is to merge the mind, body, and breath with the universal consciousness. Thousands of years ago, yoga was practiced in India with the main purpose to prepare the body to be able to sit in meditation. Today, many people practice yoga for overall health, wellbeing, and to simply relax.

The most common practice of yoga is to do asanas. Asana means posture and consists of various poses that help the body become aligned. Yoga postures first regulate the body, second the breath, then the mind, and finally the inner self. A typical yoga class will combine various postures with breathing techniques – the intention is to bring balance and harmony to the body, mind, and spirit.

Yoga is a discipline. It is also a physical and a spiritual practice to help people experience higher states of awareness. Each person can decide what yoga means to them and it is important to choose the right class and teacher. You should feel relaxed during a yoga class and never be in pain in a posture. If so, then the class is not for you.

 

Massage:

Massage therapy has been shown to increase brain neurotransmitters oxytocin, dopamine and serotonin. All 3 help to generate feelings of well being. Additionally, massage therapy improves circulation to tissues and stimulates lymphatic drainage to help remove toxins.

 

Reiki:

A Japanese technique.Trainees are given attunements said to allow them to pass universal healing energy through them to others. A 2010 Yale University study* showed improved heart rate variability and positive emotional status. A review** in 2010 showed improvement for stress and depression.

Resources:

*Effects of Reiki on Autonomic Activity Early After Acute Coronary Syndrome. Friedman, Rachel S.C., JAM Coll Card 101. Sept 14, 2010, 56(12):995-996 doi:10.1016/j.jacc.2010.02.082.

**Richeson, Nancy, E., Effects of Reiki on anxiety, depression, pain and physiological factors in community dwelling older adults. Research in Gerontological nursing 3.3(2010)187-199.

 

Acupuncture:

Needles are inserted into points said to be located along different meridians, or energy channels, within the body. Placement of the needles near the nerves activates the nerves as well as the muscles and stimulates local hormones and neurochemicals which may help mitigate pain and stimulate feelings of wellbeing and relaxation

 

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EXERCISE:

In order to maintain vitality, health , and vigor exercise should address 4 areas: aerobic, resistance, flexibility, and balance.

 

Aerobic Exercise:

This type of exercise works to bring oxygen into the muscles to optimize glucose utilization. Examples of aerobic exercise are walking, running, biking, swimming, rowing, , jumping rope. The American heart Association recommends 30 minutes 5-7 days per week. This can be broken up into multiple short sessions during the day. Moderate intensity is the level most frequently recommended. Borg CR10 Standarized Scale of Rate of Perceived Exertion.

0=Nothing at all, 0.3-1.5 =extremely weak to very weak, 2-4 weak to moderate, 5-6=strong, 7-8=very strong, 9-10 =extremely strong. A level of 5-7 is considered moderate. The benefits of aerobic exercise include improved cardiovascular/heart health, lowered blood pressure, improved blood sugar control, reduced stress and depression.

 

Resistance Exercise:

This is exercise in which muscles work against an external resistance. The external resistance can be provided by your own body weight, dumbells, or resistance bands. Resistance exercise causes microscopic damage to the muscles which are quickly repaired and help the muscles regenerate and grow stronger. Resistance exercise has the positive benefits of helping to preserve muscle after age 30, slow onset of osteoporosis, lower blood pressure, reduce falls in the elderly, improve metabolic rate. The American College of Sports Medicine recommends two to three times per week working the major muscle groups chest, back, shoulders, arms, abdominals, and legs.

 

Flexibility Exercise:

This type of exercise maintains freedom of movement. Flexibility helps improve the ability to perform daily activities which require stretching, bending, and twisting and reduce the risk of musculoskeletal strain. Flexibility exercises should work the neck, shoulders, upper body, chest, back, back of the leg, thigh, hip, low back, calf, and ankle. Optimally, stretching exercises should be done 3-5 times per week, 3-5 times for each area and held for 10 seconds to start and working up to 30 seconds. One excellent way to maintain strength, flexibility, and balance is to begin a yoga or Tia chi program with a trained instructor.

 

Balance Exercise:

This type of exercise helps develop awareness of the body’s position in space. For people 65 and older this may significantly reduce the risk of falls. Falls occur in 33% of older individuals. Five simple balance exercises are: standing on 1 foot, walking heel to toe, back leg raises,, side leg raises.

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SLEEP:

Sleep Hygiene:

Sleep FAQ’s:

Obstructive Sleep Apnea:

List of Botanicals For Sleep:

Superfood

FOOD:

Dr. Kathy’s Simple Substitutions For Health

Gluten free List

Good Fats & Bad Fats

Hidden Sources of Gluten

Healthy Fats

Super Foods

Super Simple Smoothies

Alkaline Foods

Sprouting

Fermenting Vegetables

Recipes