In some parts of the country, this weekend was a real kick-off to spring. The weather was beautiful and warm enough for all of those trees and spring bulbs to pop out some color. Unfortunately for allergy sufferers, this means the start of itchy eyes and runny noses. Here are some tips to help you combat the sniffles and sneezing this year.
1)Rinse out your nose. Consider using a Netti pot or other similar device that rinses water up one nostril, into your sinuses and out the other. This amazing little tool removes all of that pollen, dust, and mold that has settled in for the season. If you are already somewhat inflamed, consider adding a tiny pinch of sea salt (not table salt) to reduce the redness and irritation.
2)Shower at night (or after you spend all day in the outdoors). Even doing a quick rinse off will help to remove any pollen or dust that your hair and skin has collected during the day. You will sleep much better because you won’t be rolling around in those allergens.
3)Regularly wash your sheets and blankets during allergy season. Like showering yourself off at night, this removes those allergens from the surface of your bed so you aren’t breathing it in all night long.
4) Consider running an air filter in your room. I have had multiple patients swear that because they are so sensitive during the spring, a filter in their bedroom helps reduce the load of allergens they breathe in while sleeping. If you don’t like white noise, run it for an hour or two with the door closed before you are actually ready to fall asleep.
5)Reduce your sugar and dairy intake during allergy time. Dairy doesn’t cause your body to produce more mucus but it does thicken what you already have causing you to be more congested – and who needs thicker mucus while you’re sneezing? Sugar can suppress your immune system and during this time you need all hands on deck to remove those pollen, dust, and mold spores.
Tuesday, April 7, 2009
Monday, March 9, 2009
Alcohol and Cancer: What’s the Risk?
“Don’t take away my wine!” was the cry of many a woman over the last few weeks when research reported one glass of alcohol per day increases the risk of cancer. As one of my post-menopausal patients so eloquently stated, “When they took me off HRT years ago due to the negative studies I turned to wine to relax and unwind. Now I’ve got nothing so I’m going to need a doctor’s note in case I hurt someone.”
Of course she was saying this in jest however the latest research caused quite a ruckus amongst the female health world. As part of my initial consultation we discuss alcohol consumption and more often than not I find many women drink at least 7 glasses of alcohol per week.
Although I am okay with drinking in moderation, I explain to women that alcohol raises estrogen and essentially clogs up the liver. It causes hypoglycemia at night which makes it difficult for women to fall asleep or stay asleep and is dehydrating to our bodies. Over the long-term, alcohol can deplete our B-vitamins which are so essential to health.
Due to its empty calories, alcohol can slowly pack on the pounds and may be a reason behind elevated blood pressure, triglycerides, and/or liver enzymes. And while I understand that nothing tastes better on a hot day than a cold beer or chilled chardonnay, it’s best done on a limited basis of 2-3 drinks per week.
Of course she was saying this in jest however the latest research caused quite a ruckus amongst the female health world. As part of my initial consultation we discuss alcohol consumption and more often than not I find many women drink at least 7 glasses of alcohol per week.
Although I am okay with drinking in moderation, I explain to women that alcohol raises estrogen and essentially clogs up the liver. It causes hypoglycemia at night which makes it difficult for women to fall asleep or stay asleep and is dehydrating to our bodies. Over the long-term, alcohol can deplete our B-vitamins which are so essential to health.
Due to its empty calories, alcohol can slowly pack on the pounds and may be a reason behind elevated blood pressure, triglycerides, and/or liver enzymes. And while I understand that nothing tastes better on a hot day than a cold beer or chilled chardonnay, it’s best done on a limited basis of 2-3 drinks per week.
5 Tips to Avoiding the Flu this Season
Everywhere you turn someone is coughing, hacking, blowing their nose, and sneezing in your general direction. You try to take cover but the germs spray all over you and you feel yourself going down. Here are 5 tips to help avoid the flu or recover quickly.
1)First and foremost – wash your hands and wipe down the things you use most. When was the last time you cleaned your cell phone or keyboard? How about your phone at work or at home? Do you wash your hands after grocery shopping and handling the shopping cart? You may want to re-think your answer in flu-season!
2)Avoid sugar and sugary drinks. Sugar brings your immune system down and provides fuel for bad bacteria looking to grow out-of-control.
3)Limit your dairy products – this includes milk, cheese, ice cream, whipped cream, creamer…etc. Dairy causes your phlegm to become thicker which then sticks in your throat, sinuses, and lungs making it difficult to expel.
4)Get enough sleep! When you aren’t sleeping well then your body doesn’t get the opportunity to go through its repair process overnight. Feeling tired and run down makes you more susceptible to colds and flu’s.
5)If you do get sick – then stay hydrated and lay low. This is your time to rest and heal your body so that you don’t become sick again 3 weeks later.
1)First and foremost – wash your hands and wipe down the things you use most. When was the last time you cleaned your cell phone or keyboard? How about your phone at work or at home? Do you wash your hands after grocery shopping and handling the shopping cart? You may want to re-think your answer in flu-season!
2)Avoid sugar and sugary drinks. Sugar brings your immune system down and provides fuel for bad bacteria looking to grow out-of-control.
3)Limit your dairy products – this includes milk, cheese, ice cream, whipped cream, creamer…etc. Dairy causes your phlegm to become thicker which then sticks in your throat, sinuses, and lungs making it difficult to expel.
4)Get enough sleep! When you aren’t sleeping well then your body doesn’t get the opportunity to go through its repair process overnight. Feeling tired and run down makes you more susceptible to colds and flu’s.
5)If you do get sick – then stay hydrated and lay low. This is your time to rest and heal your body so that you don’t become sick again 3 weeks later.
Tuesday, February 24, 2009
Magnesium: Why Everyone Needs This Mineral!
Much like duct-tape, magnesium is a jack-of-all-trades. It can be used in a pinch to help a multitude of problems and is actually essential to all of your cells! Did you know that over 300 enzymes require magnesium to function and more than 50% of our magnesium resides in our skeleton? Are you getting the necessary amount?
There are several forms of magnesium, with magnesium oxide as the most common however it’s the most difficult to digest making it a waste of your money. Better absorbed varieties include magnesium citrate, magnesium glycinate (which does not typically cause loose stools), and magnesium chelates. The typical recommended daily allowance (RDA) for adults is between 300-400mg and research suggests it is better taken on an empty stomach, such as at night before bed. Additionally, you can soak in Epsom salts (magnesium sulfate) for a relaxing, beneficial bath!
What does it do? Well…
1)It helps calcium absorb better and is important for our bones.
2)If you suffer from constipation, higher doses will give relief.
3)It helps to relax your muscles which make it useful for falling asleep, muscle cramps, restless leg, post-workout soreness, and for muscles that have a hard time letting go.
4)High blood pressure? Magnesium has been shown to help lower it.
5)It helps with carbohydrate metabolism and your insulin response.
6)Do you experience irregular heart beats or fluttering? Magnesium might help.
7)Muscle pains may be due to inadequate levels.
8)Tired and out of energy? You need magnesium to produce ATP.
9)It is needed for the conduction of nerve impulses and muscle contractions.
10)It can help relieve symptoms of PMS along with B6 and calcium.
As you can see, just about every woman could benefit from a little magnesium. With anything, please consult your healthcare practitioner if you have questions or concerns.
There are several forms of magnesium, with magnesium oxide as the most common however it’s the most difficult to digest making it a waste of your money. Better absorbed varieties include magnesium citrate, magnesium glycinate (which does not typically cause loose stools), and magnesium chelates. The typical recommended daily allowance (RDA) for adults is between 300-400mg and research suggests it is better taken on an empty stomach, such as at night before bed. Additionally, you can soak in Epsom salts (magnesium sulfate) for a relaxing, beneficial bath!
What does it do? Well…
1)It helps calcium absorb better and is important for our bones.
2)If you suffer from constipation, higher doses will give relief.
3)It helps to relax your muscles which make it useful for falling asleep, muscle cramps, restless leg, post-workout soreness, and for muscles that have a hard time letting go.
4)High blood pressure? Magnesium has been shown to help lower it.
5)It helps with carbohydrate metabolism and your insulin response.
6)Do you experience irregular heart beats or fluttering? Magnesium might help.
7)Muscle pains may be due to inadequate levels.
8)Tired and out of energy? You need magnesium to produce ATP.
9)It is needed for the conduction of nerve impulses and muscle contractions.
10)It can help relieve symptoms of PMS along with B6 and calcium.
As you can see, just about every woman could benefit from a little magnesium. With anything, please consult your healthcare practitioner if you have questions or concerns.
The Quality of Your Supplements: Worth it or Wasteful?
Research reports that over 60% of Americans are on some sort of supplement, whether it be a multi-vitamin, vitamin C, calcium, or herbs specific for a condition. How do you know that the multi-vitamin you buy from a discount grocer is of the same quality you would find at a doctor’s office or on-line?
I hear all the time about ‘super-size’ vitamins where my patients find and buy 1000 capsules of fish oil for $5.99 or 500 tablets of calcium for $7.50. While I agree that you can’t beat the bang for your buck, I do question the absorption ability and quality of what you are swallowing. Imagine taking in all of those pills everyday only to have them flushed out in your urine with only a trace actually used by your body.
The FDA does not monitor the contents or purity of nutritional supplements unless the company makes outrageous claims such as ‘cures cancer,’ so what should you look for?
1)Does the tablet even dissolve? Put your vitamin tablet in a little lemon juice or apple cider vinegar. Does it dissolve in 30 minutes? If not, then it is sitting in your stomach too.
2)Is the company using the cheapest, least absorbable form? Calcium Carbonate, Magnesium Oxide, the dl-alpha-tocopherol form of Vitamin E, ergocalciferol form of Vitamin D (D2) are not what you want to read on the label.
3)Does the company test for impurities? Fish and flax oil, in particular, may contain pesticides, herbicides, heavy metals and are prone to rancidity. Who wants to swallow a capsule of rancid oil everyday?
4)Look the company up online. Where does it buy the raw ingredients from? And then does the company test all of their raw ingredients to make sure what comes in the bottle is exactly what it says on the label? Or is the company taking the word of the raw ingredient manufacturer. I hear all the time of companies sending the wrong thing, labeling the wrong ingredient, or accidentally mixing a few things up. How do you know you’re getting calcium in a capsule and not vitamin C?
5)Look at independent sites such as www.consumerlab.com for reviews, or check to see if the company USP or NF seal (US Pharmacopoeia or National Formulary standards for that product). If it’s GMP (or Good Manufacturing Practice), then the actual facility has been checked out and approved. GMP does not look at quality of the actual supplement.
I know there are hundreds, if not thousands, of companies out there. Talk with a qualified practitioner who works with nutritional supplements for guidance and really do your homework. Your health will thank-you in the end.
I hear all the time about ‘super-size’ vitamins where my patients find and buy 1000 capsules of fish oil for $5.99 or 500 tablets of calcium for $7.50. While I agree that you can’t beat the bang for your buck, I do question the absorption ability and quality of what you are swallowing. Imagine taking in all of those pills everyday only to have them flushed out in your urine with only a trace actually used by your body.
The FDA does not monitor the contents or purity of nutritional supplements unless the company makes outrageous claims such as ‘cures cancer,’ so what should you look for?
1)Does the tablet even dissolve? Put your vitamin tablet in a little lemon juice or apple cider vinegar. Does it dissolve in 30 minutes? If not, then it is sitting in your stomach too.
2)Is the company using the cheapest, least absorbable form? Calcium Carbonate, Magnesium Oxide, the dl-alpha-tocopherol form of Vitamin E, ergocalciferol form of Vitamin D (D2) are not what you want to read on the label.
3)Does the company test for impurities? Fish and flax oil, in particular, may contain pesticides, herbicides, heavy metals and are prone to rancidity. Who wants to swallow a capsule of rancid oil everyday?
4)Look the company up online. Where does it buy the raw ingredients from? And then does the company test all of their raw ingredients to make sure what comes in the bottle is exactly what it says on the label? Or is the company taking the word of the raw ingredient manufacturer. I hear all the time of companies sending the wrong thing, labeling the wrong ingredient, or accidentally mixing a few things up. How do you know you’re getting calcium in a capsule and not vitamin C?
5)Look at independent sites such as www.consumerlab.com for reviews, or check to see if the company USP or NF seal (US Pharmacopoeia or National Formulary standards for that product). If it’s GMP (or Good Manufacturing Practice), then the actual facility has been checked out and approved. GMP does not look at quality of the actual supplement.
I know there are hundreds, if not thousands, of companies out there. Talk with a qualified practitioner who works with nutritional supplements for guidance and really do your homework. Your health will thank-you in the end.
Tuesday, February 17, 2009
Estrogen Dominance: 10 Ways to Natural Balance.
Estrogen dominance occurs when your levels of estrogen are higher than your progesterone. These two hormones like to live in a nice, healthy balance so that you get the benefits of both. If your progesterone drops down or your estrogen shoots up, you suddenly find yourself full of symptoms such as PMS, heavy periods, longer periods, clots, weight gain, breast tenderness, mood swings, and potentially estrogen dominant cancers.
Here are simple ways to reduce your risk of estrogen overload:
1) Non-organic/non-free range cattle & poultry are fed estrogen like hormones to grow and become meatier. Make the switch to free-range, hormone-free meat and dairy products.
2) Non-organic vegetables have pesticide residues with an estrogen like chemical structure. Make the switch to organic and avoid these chemicals.
3) Extra hormones, such as birth control and estrogen replacement can increase estrogen. Talk with your doctor about other options or utilize this list for balancing help.
4) Petrochemicals and Parabens in creams, lotions, soaps, shampoos, perfume, hairspray, room deodorizers…etc. can all act like estrogen and mimic its actions. Choose more environmentally safe products without these chemicals.
5) Eat liver friendly foods such as artichokes, onions and garlic, salad greens (not just iceberg lettuce!), ground up flax seeds (not oil), broccoli, cauliflower, Brussels sprouts, cabbage and kale to help process your estrogen more effectively.
6) Take a good quality multi vitamin with B6 and magnesium to assist estrogen balance.
7) Limit your alcohol to 2 servings per week. Anything more increases estrogen in your bloodstream and can slow your liver down.
8) Limit your coffee! 500mg of caffeine (4-5cups/day) increases estrogen as well.
9) Work on your stress! Make sure you are setting your boundaries and taking the time to do things for you! This helps to support your adrenal glands with hormone balance.
10) Increased fat = increased estrogen. Commit to eating healthy, exercising most days of the week for at least 30 minutes, drinking enough water, and getting your 25-35 grams of fiber per day.
Here are simple ways to reduce your risk of estrogen overload:
1) Non-organic/non-free range cattle & poultry are fed estrogen like hormones to grow and become meatier. Make the switch to free-range, hormone-free meat and dairy products.
2) Non-organic vegetables have pesticide residues with an estrogen like chemical structure. Make the switch to organic and avoid these chemicals.
3) Extra hormones, such as birth control and estrogen replacement can increase estrogen. Talk with your doctor about other options or utilize this list for balancing help.
4) Petrochemicals and Parabens in creams, lotions, soaps, shampoos, perfume, hairspray, room deodorizers…etc. can all act like estrogen and mimic its actions. Choose more environmentally safe products without these chemicals.
5) Eat liver friendly foods such as artichokes, onions and garlic, salad greens (not just iceberg lettuce!), ground up flax seeds (not oil), broccoli, cauliflower, Brussels sprouts, cabbage and kale to help process your estrogen more effectively.
6) Take a good quality multi vitamin with B6 and magnesium to assist estrogen balance.
7) Limit your alcohol to 2 servings per week. Anything more increases estrogen in your bloodstream and can slow your liver down.
8) Limit your coffee! 500mg of caffeine (4-5cups/day) increases estrogen as well.
9) Work on your stress! Make sure you are setting your boundaries and taking the time to do things for you! This helps to support your adrenal glands with hormone balance.
10) Increased fat = increased estrogen. Commit to eating healthy, exercising most days of the week for at least 30 minutes, drinking enough water, and getting your 25-35 grams of fiber per day.
Are You Chronically Dehydrated?
Water is so important to the health of our cells and the function of our organs yet many Americans are chronically dehydrated. On average, a person loses about 2 liters of water per day through their lungs, their skin, and their urine. This number goes up in hot or humid weather and with physical exertion.
Signs of dehydration include fatigue, headache, dizziness upon standing or sitting-up, difficulty concentrating, dry skin, dark urine, constipation or hard stools, irritable mood, muscle cramps, thirsty, and dry mouth.
Your body is 60-70% water. It is so important for removing waste products, balancing your temperature, transporting oxygen and nutrients, and keeping your eyes, mouth, hair, skin, joints and intestines hydrated. Every system you have depends on adequate intake to keep things running smoothly.
The color of urine should be light to pale yellow with sufficient water intake. Once it begins to turn dark yellow (in the absence of B-vitamins) you are running low.
Another quick test is to rest your hand on a flat surface such as your desk palm down. Pinch the skin between your thumb and first finger and hold it for 3 seconds before releasing. Does it snap back or does it take awhile to go down? The longer it takes to smooth out, the more dehydrated you are. Additionally, once you begin to feel thirsty you are already low on water.
Caffeinated and alcoholic drinks do not count towards your daily water intake. Both tend to dehydrate you and increase your urination. Read labels as some of the water filled with vitamins are also filled with sugar! You don’t need sugar in your water. If you do need something, add a little lemon, lime, cucumber or orange slice to spice up the taste.
So how much water do you really need? According to the Mayo Clinic, just to replace what you lose in a day requires 2 liters, or about 8 glasses of 8 ounces per day. This number goes up in warmer temperatures, on days that you exercise/exert yourself, or if you are pregnant/breastfeeding. If you haven’t been consistently hitting your 8 then you are probably dehydrated.
Not every medical condition can support 8 glasses of water per day. Talk with your healthcare practitioner if you have concerns about your kidneys.
Signs of dehydration include fatigue, headache, dizziness upon standing or sitting-up, difficulty concentrating, dry skin, dark urine, constipation or hard stools, irritable mood, muscle cramps, thirsty, and dry mouth.
Your body is 60-70% water. It is so important for removing waste products, balancing your temperature, transporting oxygen and nutrients, and keeping your eyes, mouth, hair, skin, joints and intestines hydrated. Every system you have depends on adequate intake to keep things running smoothly.
The color of urine should be light to pale yellow with sufficient water intake. Once it begins to turn dark yellow (in the absence of B-vitamins) you are running low.
Another quick test is to rest your hand on a flat surface such as your desk palm down. Pinch the skin between your thumb and first finger and hold it for 3 seconds before releasing. Does it snap back or does it take awhile to go down? The longer it takes to smooth out, the more dehydrated you are. Additionally, once you begin to feel thirsty you are already low on water.
Caffeinated and alcoholic drinks do not count towards your daily water intake. Both tend to dehydrate you and increase your urination. Read labels as some of the water filled with vitamins are also filled with sugar! You don’t need sugar in your water. If you do need something, add a little lemon, lime, cucumber or orange slice to spice up the taste.
So how much water do you really need? According to the Mayo Clinic, just to replace what you lose in a day requires 2 liters, or about 8 glasses of 8 ounces per day. This number goes up in warmer temperatures, on days that you exercise/exert yourself, or if you are pregnant/breastfeeding. If you haven’t been consistently hitting your 8 then you are probably dehydrated.
Not every medical condition can support 8 glasses of water per day. Talk with your healthcare practitioner if you have concerns about your kidneys.
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