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Happy Holidays To You And Yours!

Optimizing Digestion During the Holidays

The holidays are approaching which usually means many dinners full of rich and delicious food. 

In addition, many people feel an increase in stress during the holidays, which can also increase digestive concerns. 

Digestive concerns include bloating, gas, acid reflux, indigestion, and other gastrointestinal concerns during this time. Luckily there are many things that can be done to prevent digestive distress while you are busy celebrating the holidays. 

1. If you are at home, take 1-2 teaspoons of apple cider vinegar by itself or mixed in with a small amount of water before each meal. The apple cider vinegar can help digestion by stimulating the body’s own digestive juices to be released. 
2. If you are going to a party or a restaurant, it might be easier to bring digestive enzyme capsules. Take 1-2 capsules before meals to help the body break down the food. 
3. During the meal, take small bites and chew the food thoroughly. Practice mindful eating, which means focusing on your food and your experience eating the food. This will help with overall digestion, help with enjoying your food, and prevent overeating.
4. After the meal, consider drinking some tea that can help with digestion. Teas that are excellent for digestion include peppermint, fennel, dandelion, ginger, licorice, and lemon balm.
5. No matter how much food coma you suffer from after a big meal, try not to lay down since this can lead to reflux and indigestion. 
6. Make sure to drink a lot of water (at least half your body weight in ounces of water a day) to prevent constipation and to keep yourself hydrated since the weather tends to be drier during the wintertime. 
7. If you do suffer from constipation, take 1 tablespoon of fiber (chia seeds, flax seeds, or psyllium husk) 2 times a day in water. This will help move the bowels along. 

These are only a few simple suggestions on how to prevent and support your body if you experience any digestive concerns. Please speak with your naturopathic doctor to create a more indepth and individualized treatment plan.

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What supplements does a Naturopathic Doctor take?

One of the most common questions I get asked by my patients is “what do you take on a daily basis?” As a naturopathic doctor, I am always trying new protocols to support my health in different ways. I believe that if I wouldn’t or couldn’t do a therapy or take a supplement, then I shouldn’t expect my patients to either. Plus, being someone who is very sensitive and reactive to most things, whether it be pharmaceutical or natural, I want to know what kinds of reactions I could possibly get so that I may counsel my patients better.

I try my best to maintain a healthy diet by drinking at least 70 ounces of water a day, have at least 5 servings of organic vegetables, 1 serving of organic fruit, 3 servings of protein, 2 servings of healthy fats, and 1 serving of grains a day. However, I do feel as if my body needs extra support from supplements. Here are the supplements that I take daily to maintain wellness:

1. Spore based probiotic – The gastrointestinal system has many roles other than digesting and absorbing nutrients. Approximately 70-80% of the body’s immune cells are made in the gut. There are also hundreds of millions of neurons in the gut which are in charge of creating neurotransmitters. I believe that the gut is the most important system in the body and it is connected to all other organ systems, so without proper gut health, the body wouldn’t be able to function at its optimal level. The reason why I prefer a spore based probiotic is because it reconditions the gut rather than reseeds the gut. They are very durable and can withstand the acidity of the stomach and antibiotics that the person might be taking.
2. Vitamin D – I always try to maintain my vitamin D levels at 60-80ng/ml. Vitamin D has many roles in the body, including immune regulation, bone formation and mineralization, hormone regulation, skin health, and health of the cardiovascular and respiratory systems. It is important to take vitamin D in conjunction with vitamin A and K, since these vitamins help with the absorption and utilization of vitamin D.
3. Concentrated fruit and vegetable extracts – Although I try my best to eat a very healthy diet with tons of organic fruits and vegetables, it is not always possible. Rather than take a multivitamin where the nutrients are made in a lab, I prefer to take concentrated fruit and vegetable extracts so that I know my body will be able to absorb them. One of the main reasons why I started taking them is because there are over 100 studies on the benefits of these extracts. With all the environmental toxins in the air, it is important to have adequate levels of antioxidants to protect our bodies.
4. Plant based omega fatty acids – It is extremely important to incorporate omega fatty acids in the body. Plant based omegas are sustainably sourced from fruits, algae, and seeds and contain omega 3, 5, 6, 7, and 9 fatty acids. These fatty acids support all the organs in the body, especially the brain, heart, skin, lungs, and eyes. Fatty acids are also excellent at decreasing inflammation, bad cholesterol, and triglycerides.

Although maintaining a healthy diet, drinking adequate amounts of water, exercising often, and getting at least 8 hours of sleep is the best way to maintain health and wellness, our bodies often need extra support. The above supplements are excellent nutrients to create a healthy foundation, but I find that oftentime, even healthy individuals who don’t seem to have any health issues can use extra adrenal, gut, or immune support to enhance their quality of life. Please see your naturopathic doctor to create an individualized plan that fits your medical concerns and lifestyle.

Clean Techniques For Your Safety

Last week, there were reports about a spa in New Mexico that was reportedly shut down after 2 patients got infected by a virus after a procedure. This is a very serious situation and we wanted to take this opportunity to remind our patients of ways that they can protect themselves.

At our office, we do many treatments that involve needles and blood. They include vitamin injections, pushes, IVs, blood draws, and microneedling with PRP and hyaluronic acid. We take every precaution possible to maintain a sterile environment and to prevent any cross contamination to protect our patients when dealing with needles and bodily fluids.

However, we know that some of our patients receive treatments while on vacation or in other locations so we just wanted to offer some tips and reminders to make sure they are receiving the best care possible and keep themselves safe.

1. Only get these procedures done at a medical office. There are many locations that offer “pop up” vitamin injections and they can be located inside a grocery store or health food store and we are concerned about whether or not the vitamin vials are properly stored and about the cleanliness of the store and the area where the injections will be administered.
2. Make sure that the room where the procedure is going to be taking place is clean, dust free, and the trash bins are not overflowing.
3. Make sure that there is a sharps container for used needles to be disposed in and that the container is not overflowing with needles.
4. Make sure that the person who will be administering the injection wear new gloves and clean the injection area properly with alcohol.
5. Make sure that the needle is a new disposable needle, rather than a needle that just gets sterilized. If the doctor or medical assistant does not open the needle from the packaging in front of you, ask them if it is a new needle.
6. Ask many questions. Ask the practitioner about their training, how they maintain sterility between patients, how they prevent cross contamination, and how they dispose of used medical equipment.

These are just a few ways that patients can take control of their health and prevent the spread of illnesses. If you do not feel comfortable or confident that the person administering the procedure has the best clean technique and is putting your health at risk, please do not get the procedure done and find another location.

Indoor Air Allergens

April showers bring May flowers. What do May flowers bring? ALLERGIES!

Due to the increase in rain this past winter, there are more flowers, trees, and weeds growing, leading to an increase in pollen in the air. Many people retreat inside during this time to prevent breathing in the pollen, without realizing that indoor air pollution can have as large, if not larger, impact on our health. While outdoor allergens include trees, shrubs, flowers, and weeds, indoor allergens can include mold, mites, insects, and animal dander, in addition to outdoor allergens that have made their way inside.

Fortunately, there are many natural therapies that can be used to help relieve the body of typical allergy symptoms including headache, hives, itchy and swollen eyes, sneezing, congestion, coughing, and overall fatigue. There are also many therapies that can help the body become desensitized against the allergens for long term relief.

The first step is to test the body to see what it is having allergic reactions to. This can be done through a blood test. For those who do not want to do a blood test, or would like to do this in conjunction to the blood test, we can determine what the body is having allergic reactions to through a Zyto Biocommunication Scan.

After we determine what allergens the body is reacting to, we can determine the type of treatment to implement. One of the most popular and effective treatments is using the Zyto scan to desensitize the body against the allergens that the body is having reactions to. Another treatment option is sublingual immunotherapy which can desensitize the body against the allergens, similarly to using the Zyto scan but in the form of drops. An important component in addressing allergies is to support and heal the gut since the gastrointestinal system helps regulate the immune system and inflammation, which are important when dealing with allergies.

There are many natural nutrients and herbs that are very effective at preventing allergies and supporting the body when it is dealing with allergies. They include: stinging nettles, vitamin C, quercetin, bromelain, omega-3, to name just a few.

Finally, one of the easiest things that you can do for your house is to change the air filter for your AC and furnace regularly, at least once every 3 months. Other things to do to reduce indoor air allergens include: getting an air purifier with a HEPA filter, vacuum often, do not wear shoes indoors, minimize the use of candles and wood fires, use exhaust fans in the kitchen, laundry room, and bathroom, do not smoke indoors, and store all cleaning supplies, pesticides, and solvents away from living quarters.

Here is a link to a very comprehensive site that can help determine which air purifiers are best based on your personal needs: https://homeairguides.com/about-air-purifiers/complete-air-purifier-buying-guide/

With the introduction of natural supplementation as well as some changes at home, it is possible to reduce allergy symptoms drastically. Talk to your doctor about the most appropriate testing and treatment for your specific condition.

Have you thought about a Mind-Body approach to your wellness?

When we think of attaining better health we often focus on physically based modalities – nutrition, supplements, herbal medicine, exercise programs, and ‘hands-on’ treatments that involve touch. Another very important component of healing is one that is energetic in nature – that is the power of our mind-body connection — or how our mind affects our body’s ability to self-heal.

What we believe and feel affects our health – our thoughts and emotions can make us well or ill. Long held negative emotions can shut down biologic processes, lowering immunity, metabolism, energy, and moods. Positive thoughts and feelings free up our energy and can be highly therapeutic. We even have hidden subconscious beliefs that can affect our overall health.

The human body is comprised of more energy than physical matter, and it is our energy that drives the connection between the body and mind. Thoughts and emotions are energetic messages that our individual cells listen and pay close attention to. When we begin to listen to our bodies and pay attention to the messages that we give them, incredible shifts can happen.

Check out this video on Dr. Marie’s mind body approach:

Food Allergy & Food Sensitivity Testing

“What is the healthiest diet for me?”

As a naturopathic doctor, I get this question multiple times a day. I always tell patients that the best diet is different for each person, and is determined by many things such as lifestyle, activity level, location, season, access to certain foods, but most importantly, their own body’s reactions to the foods. Let’s explore the different types of reactions to various foods.

An IgE reaction is an immediate hypersensitivity (anaphylactic) reaction to a food that is characterized by hives, swelling of the face and throat, difficulty breathing, disorientation, and/or loss of consciousness. This is the most dangerous form of reaction to foods. Common foods include nuts, shellfish, eggs, wheat, soy, and dairy. An IgE reaction is considered a true allergy.

An IgA and IgG reaction is a delayed hypersensitivity reaction to a food that can take hours to days to show up. Some symptoms include constipation, diarrhea, heartburn, joint pain and stiffness, eczema, gas, bloating, mood changes, and many others. The difficult part about IgA/IgG sensitivities is that everyone can have different reactions to different foods. However, common foods include wheat, soy, dairy, and eggs. An IgA/IgG reaction is not considered an allergy, but a sensitivity.

Many people experience allergies and sensitivities to foods for years without ever knowing it. We have seen many patients suffer from eczema, migraines, and joint pain for years and have tried many pharmaceutical drugs without much relief, but when they removed their food sensitivities, their symptoms improve dramatically.

Testing for food allergies and sensitivities involves just a simple blood draw. At our clinic, we are currently offering a food allergy and sensitivity panel that tests 96 different foods. The test is $99 for patients with Medicare or a PPO insurance plan. This deal is valid until March 29, 2019.

After the test results return (turnover time of 2 weeks), there are many things that can be done. The first step is the elimination phase, which involves removal of the reactive foods. The second step is the healing phase, which involves healing the gut by increasing beneficial flora and decreasing inflammation from the damage that the foods have caused over the years. The final phase is the desensitization and reintroduction phase where the body is desensitized to the reactive foods until they no longer cause reactions and then added back in slowly.

The type of treatment and the timing in which they occur differ from person to person. If you are interested in finding out more about which foods are helping versus harming your body, please make an appointment to speak with one of our doctors about running a food allergy/sensitivity test.  

• $99 is only for patients with PPO insurance and Medicare. There is an additional $35 blood draw fee.

Preventing and Beating Seasonal Depression

The winter and early spring season initiates a time of cooler temperatures, shorter days and longer nights. With that, some may experience mood changes, but not to worry as there are many natural interventions that may improve one’s mood, sleep and energy.

Below are some natural interventions that may help.

Home

1. Sunlight – spend time outdoors when it is sunny and open up windows so light can shine into the house.

2. Light Therapy/Phototherapy – Studies have shown that light therapy can be equally effective as medications for SAD or depression. Speak with your doctor to see if light therapy is a good option for you.

Diet

1. Reduce simple sugars, which may be inflammatory for the body.

2. Reduce food additives such as MSG, aspartame, artificial additives, and high fructose corn syrup.

3. Increase fermented foods such as kombucha, sauerkraut, pickles, yogurt and kimchi. These produce beneficial bacteria for the intestines, which have a positive effect on brain health.

4. Increase healthy fats such as avocados, walnuts, seeds, and omega-3 eggs.

5. Increase organic fruits and vegetables; the more colorful the better.

Exercise

1. Do what you enjoy as long as you are moving: bike, jog, hike, stretch, take walks, do yoga.

2. Spend time in nature, whether it be at the beach, in the forest, or in the mountains.

Natural Remedies

1. Teas – there are excellent teas that can improve mood such as lemonbalm, tulsi, passionflower, ginseng, peppermint (do note, that if you are on medications, some of these botanicals, may interact with your medications).

2. Essential oil – inhalation of lavender, bergamot, and frankincense are examples of some oils that can help improve mood.

In Office Treatments

1.Nutrient injections are a quick, simple, and effective way of getting vitamins and minerals into the body. Studies show that vitamin and mineral deficiencies can contribute to or exacerbate symptoms of depression. Some of the nutrient injections that are offered are: B12, B-complex, glutathione, taurine, magnesium, and various amino acids.

2. We also offer nutrient IV pushes and nutrient IV drips. These treatments are great for those who would like more hydration and require larger doses of vitamins and minerals.