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# Lesley James MD

A unique private medical practice with a modern take on prevention.

## Sitemaps

- [XML Sitemap](https://www.lesleyjamesmd.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://www.lesleyjamesmd.com/blog/)
- [The Biggest Mistake Women Make About Their Health](https://www.lesleyjamesmd.com/the-biggest-mistake-women-make-about-their-health/) - And Why It’s Time to Change the Narrative As a physician, daughter, mother, and woman, I’ve come to understand just how much we carry. We care deeply for others—our families, our communities, our careers—but so often, we don’t give ourselves that same level of care. One of the biggest health mistakes I see women make?
- [Embrace Spring with Fewer Allergies: A Holistic Approach to Managing Seasonal Symptoms](https://www.lesleyjamesmd.com/seasonal-allergy-relief/) - Proactive and integrative approaches to lessening allergy symptoms.
- [Food Waste and Climate Change](https://www.lesleyjamesmd.com/food-waste-and-climate-change/) - The environmental and social consequences of producing food that no one eats are massive. More than a third of food intended for human consumption in the United States is wasted, while at the same time upwards of 26 million people reported they experienced food scarcity. When food is discarded, all of the resources put into
- [Fiber and Ferment–Two of My Favorite "F" Words](https://www.lesleyjamesmd.com/fiber-and-ferment-two-of-my-favorite-f-words/) - Increasing dietary fiber is, in my opinion, one of the best ways to improve your diet. Focusing on this one aspect generally leads to a healthier diet overall, as it typically requires the consumption of more minimally processed plants such as whole grains, fruits and vegetables, legumes, nuts, and seeds. It's no surprise, then, that
- [February American Heart Month](https://www.lesleyjamesmd.com/february-american-heart-month/) - Heart ❤️ disease has remained the leading cause of death in the U.S. for over a century, yet recent surveys reveal a concerning lack of awareness among Americans about its gravity. Despite claiming more lives than cancer and chronic lower respiratory diseases combined, many fail to recognize its impact. The primary drivers of cardiovascular death,
- [Reducing Risk of a Winter Infections](https://www.lesleyjamesmd.com/reducing-risk-of-a-winter-infections/) - While it may not make front page headline news anymore, viral infections haven’t gone away. Here are some common sense strategies to reduce your risk of getting sick this winter. What are Seasonal Respiratory Infections Typically viral, although sometimes bacterial, upper respiratory infections are better known as Colds, Flu, and Pneumonia. I’m including COVID in
- [Thriving in Winter](https://www.lesleyjamesmd.com/thriving-in-winter/) - How to Stay Healthy and Vibrant through the Winter (in western NY!) Humans, like virtually all plants and animals, are governed by seasonal changes and biological rhythms. These patterns are clearly evident in medicine and something I have noticed over my years of practice in this part of the country. As we get deeper into
- [Rosemary's Journey from Garden to Plate](https://www.lesleyjamesmd.com/rosemarys-journey-from-garden-to-plate/) - As the weather turns colder and the days grow shorter, its presence becomes not only an essential ingredient but also a poetic nod to the art of cherishing and recalling loved ones in a timeless culinary tapestry. Among the array of herbs, it holds a special place, ranking high as one of my favorites. The
- [Thermography, Just Say No (and please get screened )](https://www.lesleyjamesmd.com/thermography-just-say-no-and-please-get-screened/) - As we come to the end of the year I hope you have your breast cancer screening scheduled and caution you against the use of Thermography. I was recently surprised by a patient when I asked about her last breast cancer screening - she informed me that she was not getting mammograms but yearly
- [Tofu: A Versatile and Nutritious Superfood](https://www.lesleyjamesmd.com/tofu-a-versatile-and-nutritious-superfood/) - While I'm not a fan of the term "super food," if I had to choose one, it would be tofu! October is Breast Cancer Awareness Month, and it's important to remember that tofu (soy) is perfectly safe for those with and at risk for breast cancer. In fact, some preliminary studies even suggest that tofu intake
- [Are you under the influence?](https://www.lesleyjamesmd.com/are-you-under-the-influence/) - In recent years, I have dedicated more and more time to debunking health misinformation spread by influencers. The significance of health literacy and evidence-based information has never been more crucial. Understanding Health Literacy Health literacy refers to the ability to access, understand, and use health information to make informed decisions about one's health. It plays
- [Cook your way to a healthy lifestyle.](https://www.lesleyjamesmd.com/cook-your-way-to-a-healthy-lifestyle/) - One of the things that I find really constructive to creating a healthy lifestyle is cooking. Becoming familiar with cooking meals allows you to feed yourself with exactly what specifically your body needs. Feeling comfortable enough with making substitutions in recipes so that they better nourish yourself is an essential step to achieving overall wellness.
- [Elevated Levels of Heavy Metals are Common and Concerning](https://www.lesleyjamesmd.com/elevated-levels-of-heavy-metals-are-common-and-concerning/) - For the past decade I have monitored patients for heavy metals, specifically lead and mercury. I find elevated levels on a weekly basis and, sadly, these results no longer surprise me. Many of us are regularly exposed to mercury through the food we eat (seafood, mainly) and lead through our drinking water. Once ingested, these
- [Somewhere In Between: Estrogen Dominance](https://www.lesleyjamesmd.com/somewhere-in-between-estrogen-dominance/) - As an MD and fellowship-trained Integrative Physician, I am often asked about “health conditions” that are not recognized by the medical community and do not qualify as medical diagnoses for a number of reasons: (a) there may be an evolving theory that has not been thoroughly researched, and/or (b) there may be an oversimplified physiologic
- [Salt: How Much is Too Much?](https://www.lesleyjamesmd.com/salt-how-much-is-too-much/) - Recently I was surprised when a patient who was newly diagnosed with hypertension (high blood pressure) mentioned that she had not been advised to cut back on salt, even after consulting with a nutritionist. This is concerning, as, according to the CDC, it is estimated that 90 percent of Americans ages 2 years and above
- [Somewhere In Between: Adrenal Fatigue](https://www.lesleyjamesmd.com/somewhere-in-between-adrenal-fatigue/) - As an MD and fellowship-trained Integrative Physician, I am often asked about “health conditions” that are not recognized by the medical community and do not qualify as medical diagnoses for a number of reasons: (a) there may be an evolving theory that has not been thoroughly researched, and/or (b) there may be an oversimplified physiologic
- [Somewhere In Between: Leaky Gut](https://www.lesleyjamesmd.com/somewhere-in-between-leaky-gut/) - We need to think about how “leaky gut” and “leaky gut syndrome” quickly transformed from a physiologic finding to a syndrome.
- [The Conscious Kitchen](https://www.lesleyjamesmd.com/the-conscious-kitchen/) - Nutritional Layering Healthy cooking is an important part of my daily routine, and recently I have challenged myself to prepare dishes that include as many good-for-me components as possible, with the goal of utilizing only meaningful ingredients. I have coined this way of cooking “Nutritional Layering.” Being mindful of Nutritional Layering has added an exciting
- [Timing Matters when Intermittent Fasting](https://www.lesleyjamesmd.com/timing-matters-when-intermittent-fasting/) - While fasting and time-restrictive eating can improve metabolic function, there may not be a benefit when the majority of food intake is shifted to the afternoon and evening.
- [What is a Healthy Glucose Level?](https://www.lesleyjamesmd.com/what-is-a-healthy-glucose-level/) - Physicians recommend use of the CGM as a real-time tool to collect the data needed to choose your body’s most beneficial foods.
- [New Continuous Glucose Monitors in the Office](https://www.lesleyjamesmd.com/new-continuous-glucose-monitors-in-the-office/) - How continuous glucose monitoring works and why it is not my initial reaction to send patients to the pharmacy, but rather to offer information on practical lifestyle changes that may bring the numbers down into a normal range.
- [Gut-Wrenching Facts about Processed Foods](https://www.lesleyjamesmd.com/gut-wrenching-facts-about-processed-foods/) - Most nutrition experts agree on a fundamental belief made famous by author Michael Pollan: “Eat food. Not too much. Mainly plants.” Pollan’s writings reflect that “food” refers to real, unprocessed food, and that what Americans buy in supermarkets and consume is, for the most part, far from real. But to what extent is food processed?
- [Wearable Technology Changing Medicine](https://www.lesleyjamesmd.com/wearable-technology-changing-medicine/) - Are you considering purchasing wearable technology this holiday season, like the Oura Ring, the FitBit, or an Apple Watch? These technological innovations are being developed at a dizzying pace and are not only utilized for personal reasons, but are showing up in medical education, at conferences, and in research, as well. Wearable technology is one
- [Cardiometabolic Health and The Thyroid](https://www.lesleyjamesmd.com/cardiometabolic-health-and-the-thyroid/) - Cardiometabolic health is often an overlooked aspect in the management of hormonal health and, specifically, thyroid health. The two are intricately connected, displaying a complex, weblike relationship that is both interdependent and bidirectional. Many are aware of the connections between the thyroid and atherosclerosis (the buildup of fats, cholesterol and other substances in and on
- [COVID-19 Brings Attention to Cardiometabolic Health](https://www.lesleyjamesmd.com/covid-19-brings-attention-to-cardiometabolic-health/) - With the risk of COVID-19, poor cardiometabolic health has gained more attention, and some experts are even referring to it as a pandemic within the pandemic.
- [Every Patient Has a Story to Tell: Narrative Medicine](https://www.lesleyjamesmd.com/every-patient-has-a-story-to-tell-narrative-medicine/) - A patient’s background and language assist in clinical practice and research and is an effective and often cathartic approach to individualized healing.
- [Approaching Wellness through Salutogenesis](https://www.lesleyjamesmd.com/approaching-wellness-through-salutogenesis/) - Salutogenesis is a medical approach that supports the process of health creation and healing.
- [Genetic Testing Needed in Routine Health Care](https://www.lesleyjamesmd.com/genetic-testing-needed-in-routine-health-care/) - Genomics has become a game changer in the field of preventive medicine
- [The Bitter Truth](https://www.lesleyjamesmd.com/the-bitter-truth/) - Eat digestive bitters–the lack of bitter in our diet also impacts our health
- [Our Changing Climate, Our Health](https://www.lesleyjamesmd.com/our-changing-climate-our-health/) - There are significant impacts of climate change on the brain, heart and gut
- [Gardening a Healthy Hobby](https://www.lesleyjamesmd.com/gardening-a-healthy-hobby/) - Sharing some of the many ways gardening affects our health and connects to the brain, heart, and gut.
- [Seasonal eating; shift your diet to reflect the bounty of nature's harvest](https://www.lesleyjamesmd.com/seasonal-eating-shift-your-diet-to-reflect-the-bounty-of-natures-harvest/) - Shifting our diets to reflect the bounty of nature’s harvest
- [Optimal Ferritin Levels May Surprise You](https://www.lesleyjamesmd.com/optimal-ferritin-levels-may-surprise-you/) - Elevated ferritin levels have been linked with a number of physiologic processes, the most notable inflammation. Oxidative stress, chronic diseases, and more.
- [Preventive Integrative Medicine, the Ideal Approach to Care](https://www.lesleyjamesmd.com/preventive-integrative-medicine-the-ideal-approach-to-care/) - Improve functionality, reduce morbidity, improve the quality of life and directly influence–perhaps even reverse –the disease process.
- [Visceral Adipose Tissue Compromises Gastrointestinal Health](https://www.lesleyjamesmd.com/visceral-adipose-tissue-compromises-gastrointestinal-health/) - Visceral Adipose Tissue (VAT), its impact on cardiometabolic health, the lining of the GI tract, increased leakiness, and negative influence on microbiome.
- [New Guidelines, Research for SIBO](https://www.lesleyjamesmd.com/new-guidelines-research-for-sibo/) - When microbial colonization balance is disturbed, excessive bacteria in the small intestine causes small intestinal bacterial overgrowth (SIBO).
- [Body Composition Analysis for Prevention, Wellness](https://www.lesleyjamesmd.com/new-tools-for-prevention-wellness/) - When I meet a new patient I spend 90 minutes with them, piecing together an extensive timeline, working decade by decade to create a thorough personal history, both generational and environmental. It’s the first step in developing a holistic view of the patient. The next step is testing – looking for the normal, the abnormal,
- [What is an Integrative Physician?](https://www.lesleyjamesmd.com/what-is-an-integrative-physician/) - Integrative Medicine defines a healing-oriented medicine that takes into account the whole person, including all aspects of lifestyle.
- [Fertility and Preconception Planning](https://www.lesleyjamesmd.com/fertility-and-preconception-planning/) - By optimizing nutrition, lifestyle, supplement regimens, and planning ahead, you can feel confident that you will be doing everything to have a healthy pregnancy
- [Scrutinizing Sweat: More to Explore](https://www.lesleyjamesmd.com/scrutinizing-sweat-more-to-explore/) - Whether you’re working up a lather by exercising or merely perspiring in the heat, sweating has thus far been perceived as healthful. But what do we really know about the process of perspiring? While its benefits have been touted from the Roman baths and Aboriginal sweat lodges to Scandinavian saunas and Turkish baths, there is
- [Finding Focus](https://www.lesleyjamesmd.com/finding-focus/) - A list of supplements that may help with floundering focus and, ultimately, support good mental health. Can be taken in conjunction with or in lieu of medication
- [What’s Your Chronotype?](https://www.lesleyjamesmd.com/whats-your-chronotype/) - Fall is upon us, and along with its glorious gifts comes a change in the weather and in the light. Here in Rochester, one of the country’s cloudiest cities, with so few hours of sunshine and shorter days, we strive to move mountains before sunset. But adhering to nature’s light switch may not be advantageous
- [Hope for Alzheimer’s Patients](https://www.lesleyjamesmd.com/hope-for-alzheimers-patients/) - Alzheimer’s disease (AD) is the most common form of dementia and currently affects more than 5 million Americans and 30 million people worldwide. Whether it’s an aging parent, a spouse, a coworker, a sibling or a friend, it seems we all know someone who has experienced cognitive decline. And it makes sense, as Alzheimer’s disease
- [Colonoscopy Screening Saves Another Life](https://www.lesleyjamesmd.com/colonoscopy-screening-saves-another-life/) - For me, January is a time to organize, to donate household items that my family has outgrown, and to schedule health-related screenings​,​ most notably my colonoscopy. Colorectal cancer is the fourth most common cancer diagnosed in men and women in the United States Yes, I am aware that March is National Colorectal Cancer Awareness Month,
- [Excessive Exercise May Hurt the Heart](https://www.lesleyjamesmd.com/excessive-exercise-may-hurt-the-heart/) - February is American Heart Month, and as heart disease is the leading cause of death for men and women in the United States, it’s not only a good time to raise awareness about heart health, but to address how excessive exercise affects this essential organ. Studies show that when it comes to exercise there is
- [Surgical Success: How “Prehab” Exercise Affected My Recovery](https://www.lesleyjamesmd.com/surgical-success-how-prehab-exercise-affected-my-recovery/) - Studies show that a contributor to successful rehabilitation is prehabilitation or prehab, an exercise program started prior to surgery. Formerly affiliated with orthopedic operations such as knee and hip replacements, prehab has become more mainstream in the treatment of cancer patients, as early research reveals that becoming fit prior to cancer surgery may reduce the
- [Surgical Success: Implementing Nutritional “Prehab”](https://www.lesleyjamesmd.com/surgical-success-implementing-nutritional-prehab/) - A crucial element of my prehabilitation regimen was nutrition. While I have always been committed to a nourishing diet of clean protein, healthy fats, and an abundance of vegetables, as my surgery approached I decided to research the ways in which my body would be best prepared for the experience. As you may know, I
- [Surgical Success: Connecting Mind and Body](https://www.lesleyjamesmd.com/surgical-success-connecting-mind-and-body/) - After receiving my initial cancer diagnosis, I became acutely aware of making my day-to-day life more manageable, both mentally and tangibly. I feel very grateful for the advice and discoveries that helped to navigate my experience as a cancer patient and to live intentionally. As you may know, I am an integrative physician who has
- [Have you Succumbed to Pseudoscience?](https://www.lesleyjamesmd.com/have-you-succumbed-to-pseudoscience/) - For years I have fielded questions from patients about health trends that are touted by celebrities, reported on the internet and published in books. Lately, health-related “fake news” seems to be even more pervasive than ever, consistently providing the public with medical misinformation. One contributor is our society’s quick-fix mentality, another is the journalistic cycle
- [24-Hour Blood Pressure Monitoring for Prevention, Wellness](https://www.lesleyjamesmd.com/new-tools-for-prevention-wellness-2/) - When I meet a new patient I spend 90 minutes with them, piecing together an extensive timeline, working decade by decade to create a thorough personal history, both generational and environmental. It’s the first step in developing a holistic view of the patient. The next step is testing – looking for the normal, the abnormal,
- [Immune Boosting? Sadly, No Such Thing](https://www.lesleyjamesmd.com/immune-boosting-sadly-no-such-thing/) - Little to no evidence that we can improve upon or boost a normal or healthy immune system to work more efficiently
- [Maintaining a Healthy Immune System During the Ongoing Threat of COVID-19](https://www.lesleyjamesmd.com/maintaining-a-healthy-immune-system-during-the-ongoing-threat-of-covid-19/) - Nutrition, sleep, exercise, stress and relationship changes in our daily lives to maintain a normal immune response during the COVID-19 threat.
- [Integrative Medicine is Not Alternative Medicine](https://www.lesleyjamesmd.com/integrative-medicine-is-not-alternative-medicine/) - Integrative Medicine offers patients more options, comprehensive and individual care, is safe and effective, and strongly emphasizes health promotion and prevention.
- [Considering Running? Now’s the Time!](https://www.lesleyjamesmd.com/considering-running-nows-the-time/) - If you’re considering a new exercise regimen during this time of sheltering, I’d like to put in a plug for running. In completing research recently on longevity and healthy aging, I came across “The Runner’s Study,” which prompted me to want to convey the rewards of running, something I started in elementary school, continued throughout college and medical school and today still find beneficial for both the body and mind.
- [Racism, Public Health, and My Commitment](https://www.lesleyjamesmd.com/racism-public-health-and-my-commitment/) - Systemic racism and oppression are public health crises. Steps toward equality. Uncovering, addressing our blind spots in order to do better in our methods.
- [7 Ways to Make Seasonal Allergies Less Annoying](https://www.lesleyjamesmd.com/7-ways-to-make-seasonal-allergies-less-annoying/) - Proactive and integrative approaches you can take to lessen your symptoms and fully appreciate summer’s splendor.
- [Essentials About Oils](https://www.lesleyjamesmd.com/essentials-about-oils/) - Each year, we hear about new trends in do-it-yourself health care. Some are worthwhile, while some are a waste of time and money, even dangerous. Lately I have noticed that patients are utilizing essential oils, so I thought I’d take a moment to set the record straight on these popular potions, which claim to cure
- [Light Therapy: a glowing review](https://www.lesleyjamesmd.com/light-therapy-a-glowing-review/) - Every day our bodies experience circadian rhythms, or mental, physical and behavioral changes that are based on our response to the light and darkness in our environments. The best example being sleeping while it’s dark and performing our daily functions while it’s light outside. But these rhythms relate to far more complex brain and body
- [Spicy Carrot Hummus Recipe](https://www.lesleyjamesmd.com/5991-2/) - Nothing can match up to the flavor of homemade. Hummus, or any bean-based dip, can be a great thing to have on hand for a quick snack or to add flavor, texture and plant-based protein to any dish. It's tempting to always grab the grocery store version—but when you have a little time, nothing can
- [Good Morning, Sunshine](https://www.lesleyjamesmd.com/good-morning-sunshine/) - Natural alarm clock that involves timing lights in the bedroom to come on gradually. Performance and attitude may be attributed to your method of awakening.
- [Is sugar worth your memory?](https://www.lesleyjamesmd.com/is-sugar-worth-your-memory/) - Cake, cookies, soda, donuts, are you someone with a sweet tooth? Indulging once in a while and letting yourself have one of these treats is okay, but if it is part of your diet consistently, it can be a burden on your brain. Making a lifestyle change can be difficult but not making that change
- [Healthy Soil, Healthy Food, Healthy You](https://www.lesleyjamesmd.com/healthy-soil-healthy-food-healthy-you/) - Chances are, you have a physician, a dentist and a handful of specialists. But have you ever considered your area’s local farmers as an integral part of your health care team? As a lifelong gardener, I have come to recognize the value of healthy soil and the role that soil ecosystems play in the growth
- [Nature's Rhythms](https://www.lesleyjamesmd.com/natures-rhythms/) - For everything there is a season and a time for every matter under heaven: a time to be born and a time to die; a time to plant and a time to pluck what is planted. God has made everything beautiful in its time. - EcclesiastesFor thousands of years, we have honored nature’s rhythms. We planted our crops according
- [The Healing Power of Nature](https://www.lesleyjamesmd.com/the-healing-power-of-nature/) - I go to nature to be soothed and healed, and to have my senses put in order. - John BurroughsI confess I am a nature-lover/tree-hugger/environmentalist – whatever you want to call someone who loves to be in nature. Nature is healing for me, as it has been for so many others throughout time. Now there

## Pages

- [Direct Primary Care](https://www.lesleyjamesmd.com/) - Preventing Disease, Promoting Health. Innovative Primary Care Focused on Women’s Health
- [For Members](https://www.lesleyjamesmd.com/for-members/) - Welcome. We’re so glad to have you here! Below, you’ll find a collection of helpful links and resources. If there’s anything else you’d like to see added, please let us know. Thank you for being a valued part of this community! QUICK LINKS Direct Access to Dr. James The best way to get in touch
- [Membership & Services](https://www.lesleyjamesmd.com/membership-services/) - A Smarter Approach to Primary Care If you’re generally healthy and used to quick annual checkups, you might wonder if membership is necessary. But real, lasting health improvement doesn’t happen in a rushed 15-minute visit—it requires consistency, support, and accountability. Membership at Lesley James, MD, offers an elevated primary care experience with direct access to
- [Lesley James, MD](https://www.lesleyjamesmd.com/about-dr-james/) - Dr. James considers each patient’s mental, physical, environmental and lifestyle components to provide a balanced perspective on sustainable health.
- [Our Services](https://www.lesleyjamesmd.com/our-dpc-services/) - Membership Services included in our clinic-based primary care services. Get preventive and wellness care, yearly exams, optimal health strategies, and chronic disease management.
- [Frequently Asked Questions](https://www.lesleyjamesmd.com/frequently-asked-questions/) - Can't find the answer to your question? Send an email to office@lesleyjamesmd.com or schedule a complimentary Meet & Greet with me. I look forward to connecting with you! Schedule Meet & Greet Direct Primary Care and You Do you accept health insurance? Even though this is a primary care practice, I do not work with insurance companies.
- [Join this innovative model](https://www.lesleyjamesmd.com/features-of-our-integrative-practice/) - Board Certified in Integrative ​Medicine​ and Functional Medicine with a personalized approach to health care with collaborative strategies.
- [Schedule a Meet and Greet](https://www.lesleyjamesmd.com/about-2/) - Combining conventional medicine with a curated approach to prevention and wellness through extensive education and patient-focused training
- [What to Expect](https://www.lesleyjamesmd.com/principles-of-integrative-medicine/) - Integrative Medicine (IM) is a healing-oriented medicine that takes into account the whole person, including all aspects of their lifestyle
- [Archive](https://www.lesleyjamesmd.com/archive/) - Here is an easy list of all our posts. [archives format=option]
- [Supplements](https://www.lesleyjamesmd.com/supplements/) - Visit Dr. James' Online Dispensary, Today! Wellevate offers thousands of products from over 250 of the world’s top brands to ensure a single source for all your needs. Dr. James has partnered with Wellevate, the premier resource for professional-grade nutritional supplements to the integrative healthcare community. Order Your Supplements Save Save Save Save
- [Practice Policies](https://www.lesleyjamesmd.com/practice-policies/) - Insurance Lesley James, MD is a fee for service practice and does not accept any medical insurance. Health Savings Account (HSA) dollars are accepted. Payment in full is expected at the time of service. We are happy to give you paperwork that you can file with your insurance after your visit. We encourage you to

## Categories

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