Best Practices for Holiday Detox

/in , , /by

Food is medicine. What we eat can either contribute to or prevent chronic illnesses and/or other diseases. The holiday festivities are over and we are probably planning our goals for this year. One of the most popular resolutions are always about losing weight, getting back into shape, or just overall better health. An effective way to start is to do a detox. Our bodies have their own natural detoxification system, but we still need to provide support to help all systems work properly. 

The first step in a successful detox is to avoid or, if possible, eliminate alcohol, caffeine, sugars (including refined sugars), cigarettes, and to reduce stress. Each item may seem minuscule in our busy lives, but by not addressing each one, we hinder our detoxification and healing process. Stress itself can cause digestive issues such as indigestion, cramping, bloating, diarrhea, and constipation.

To help keep our energy flowing, we will need to increase our water intake. If we are being honest with ourselves, most of us did not drink much water when we indulged in holiday treats. Water is essential and makes up about 70% of our bodies. It regulates your body temperature, lubricates joints, aids digestion and nutrient absorption, and detoxifies your body by removing waste products. Think of water like a garbage truck. The garbage truck comes around to pick up any unwanted substances and takes it to the proper dumping location. In general, we should drink water to the extent that our lips and mouth are not dry and we are urinating several times a day. The exact amount will vary depending on the amount of fruits and vegetables and hydrating foods that you eat. 

If drinking water is a struggle for you, try these teas:

  1. Herbal teas such as alfalfa, burdock, chamomile (except if you are allergic to ragweed or are taking warfarin or cyclosporine), dandelion, milk thistle, red clover, or rosehips help to rejuvenate the liver and cleanse the bloodstream.
  2. Echinacea tea (except if you are allergic to ragweed) should not be taken daily for longer than three months.
  3. Peppermint tea helps to calm and strengthen nerves, and resist indigestion and nausea.
  4. Slippery elm tea serves to reduce inflammation.
  5. Garlic & ginger tea are great antioxidants, anti-inflammatory, antibacterial, and enhance the immune system.

The next step to detoxify is to take a look at the food we eat. We have all been taught to eat our fruits and vegetables. This is a good idea! Do that!  Here are some other foods that you can add to your daily diet:

  1. Chlorella or Spirulina contain high levels of chlorophyll. These high levels help cleanse our body and blood from impurities. More importantly, chlorella or spirulina are also chelating; meaning they will bind to metals in our body and carry them out as waste. Chlorella and spirulina are also anti-inflammatory and strengthen our immune system.
  2. Turmeric is mostly known for making “golden milk” or the spice used in Indian cuisine.  Turmeric contains a phytochemical called curcumin, which is a power antioxidant and is also anti-inflammatory. Because of the curcumin property, turmeric helps our liver cleanse and rejuvenate cells. Our liver is important in helping us digest and absorb the fats we eat. Turmeric is best eaten or drank with a healthy fat and a spice like black pepper.
  3. Ginger & garlic, very similar to turmeric, also contain curcumin but are not as potent. Ginger also stimulates digestion, circulation, and sweat, which are three main ways our bodies detoxify. Ginger not only reinforces our liver but also our colon and gut health. Ginger and garlic may be spicy for some and the best way to tell how much we should eat or drink is to be mindful of your tastebuds. Your body will tell you if you have had too much. If it burns going in, it may burn coming out as well.
  4. Dark leafy greens are full of fiber, beneficial for our bowels and slows digestion. The insoluble fiber will sweep up unwanted substances from our digestive tract and assist them out of our body, while maintaining blood sugar levels from the foods we eat. Some excellent options for boosting our natural detoxification are spinach, kale, moringa, alfalfa, cilantro, and parsley.
  5. Beets are exceptional for liver support and cleansing our blood cells with their phytonutrient pectin. Beets are also high in antioxidants, iron, and folate.
  6. Probiotics and prebiotics work synergistically to make sure our gut health is functioning correctly. Some great sources of probiotics are sauerkraut, kimchi, kefir, tempeh, natto, miso and pickled vegetables. Probiotics will be productive when prebiotics are in our diets as well, such as jicama, onions, garlic, chicory root, artichokes, asparagus, and leafy greens (e.g. spinach and dandelion greens).

It’s almost effortless to get caught up with the holiday festivities but challenging to start the new year with healthier goals. Drinking more water and adding the foods above will help naturally clear the unwanted toxins, supporting our body repair and self – replenishment for a healthier you. Here is to a new you- happy detoxing!

Should Parents Limit the Amount of Sugar Their Kids Consume?

/in , /by

by Christina Vanvuren, writer at Whole Family MD

From the more obvious candy and ice cream to the seemingly innocent culprits like ketchup and protein bars, sugar is everywhere. This isn’t hyperbole. In fact, an article in The Washington Post shared data from Euromonitor that shows that the United States leads the world in sugar consumption with the average person consuming 126.4 grams of sugar every day. To put this in perspective, the average sugar consumption of our Canadian and Mexican neighbors is 89.1 grams and 92.5 grams, respectively.

As a parent, you know from first-hand experience that too much sugar can cause your child to go from sweet to sour in the space of an hour. All that Halloween candy? The birthday party treats? The juice boxes they insist that you buy? Loaded with sugar. But, then, so is ketchup, some brands of peanut butter, and the organic bunny crackers they love so much. 

In addition to causing your child to soar and then crash, sugar is damaging to their bodies in a number of ways, most prominently putting them at risk for heart disease and Type 2 diabetes. We want to protect our children from the toll sugar takes on their little bodies now, and how it will impact their relationship with food later in life. At the same time, we don’t want to make sugar such a rarity that it becomes an obsession. 

This begs the question: should parents limit the amount of sugar their kids consume?

Each family is different, so there’s no one right answer. However, children greatly benefit from boundaries and that includes how much sugar they have access to. Here are some reasons why parents might want to put a sugar limit on their kids diets, and how to make that an easier process. 

Teach moderation

“Everything in moderation” is a great phrase to use to teach your children that it’s ok to enjoy sweets every once in awhile, in small portions. This eliminates the need to completely swear off sugar (which is, let’s face it, unrealistic and something you can only enforce at home) while teaching healthy habits. Another benefit of teaching kids moderation is that you can show them how to really enjoy what they’re eating, be it dinner or dessert. The act of savoring food only enforces that you don’t need a lot.

Banish the Clean Plate Club

Maybe your parents made you sit at the dinner table until all of your food was gone, even when you protested that you weren’t hungry. If that was your experience, how has that impacted your relationship with food as an adult? Many people who were part of the “Clean Plate Club” as children struggle with portion control and recognizing when they are physically hungry, versus bored, emotional, or in a social environment. Getting rid of the rule that your kids need to finish their whole meal, especially with getting to enjoy dessert as the end game, will help them develop intuitive eating habits that last well into adulthood and extend to sweet treats, as well. 

Avoid dessert as a reward or punishment

Similar to not prompting your child to finish their meal so they can have dessert, experts agree that using desserts (and food in general) to reward good behavior or punish undesirable behavior. An article called What Rewarding Kids With Food Looks Like 20 Years Later breaks down the many studies that correlate this with unhealthy eating habits in adulthood. “In a 2003 study in Eating Behavior 122 adults were asked about their current eating habits along with their memories about food as kids. The adults who recall parents using food to control behavior through reward and punishment were more likely to use dietary restraint (restricting food practices such as dieting) and binge eat. A second study in 2014 with 165 undergraduate students showed that instrumental feeding in childhood mediated the relationship between binge eating in response to negative affect. In other words, those who were instrumentally fed as kids were more likely to binge eat in response to negative emotions (AKA emotionally eat).” 

While you don’t necessarily need to measure how much sugar your child has each day, helping them to establish healthy habits around food, in general, can help protect their health (and your sanity). If you’re concerned about your child’s eating habits, make an appointment to see a doctor at WholeFamily MD.

For Better and Worse: A Look at How Memory Changes as You Age

/in , /by

by Christina Vanvuren, writer at Whole Family MD

As you age, you may find yourself having memory lapses more often — forgetting where you set your car keys, missing important calls, or forgetting which medication you already took. While being forgetful is common, even in children and young adults, it can sometimes feel scary when you’re getting older.

It used to be thought that our brain connections developed only in the first few years of life, leveled off in the twenties, and declined starting around middle age. However, new research has found that our brains are developing and changing throughout our whole lives.

The good news is that the brain actually changes in positive ways as you get older. An article published on the Harvard Medical School blog explains, “These changes enable the aging brain to become better at detecting relationships between diverse sources of information, capturing the big picture, and understanding the global implications of specific issues. Perhaps this is the foundation of wisdom. It is as if, with age, your brain becomes better at seeing the entire forest and worse at seeing the leaves.” You aren’t losing your memory, necessarily. Your memory just works differently as you age.

Still, it can be challenging to convince yourself that your more forgetful moments aren’t a big deal; there’s no disputing the connection doctors make between cognitive decline and dementia. However, when you experience anxiety about whether or not you’re “losing it,” as the stereotype of aging and memory loss perpetuates, it becomes more difficult to learn and remember things. Talk about a self-fulfilling prophecy! There’s also evidence that shows that people who believe they can do something perform better at that task.

As you get older, it’s important to take care of you brain just as much as you care for your body. Even if you didn’t start taking great care of your physical and mental health in your twenties or thirties, it’s never too late to start. You may even be surprised at how quickly your health improves with just a few small steps. Keep reading to learn ways to build and retain a healthy, strong mind.

Get organized with systems
It doesn’t matter how old you are — if you set your car keys (or wallet, or phone) down in a different spot every time, you’re bound to misplace them. The best way to overcome these annoyances, that can often turn into an extra twenty minutes you didn’t really have in the first place, is to create a system. Putting organized systems into place will eliminate the need for you to remember certain tasks, allowing you to relax your mind. Whether you need to put your keys on a hook by the door, write a to-do list, or create calendar reminders for birthdays and events, figure out what would be most helpful in your day-to-day and start implementing it now.

Believe in your brain
You don’t have to stop using your anti-aging serum, and it is fine to use lists and post it notes to help yourself remember. Our brains do change, and retrieval of information can sometimes be more challenging both due to age and due to the complexity of details in our adult lives. You can take positive steps to keep your brain working at its best and make up for the slip ups. Regular exercise, down time away from distractions like social media, learning new skills, reading, spending time with active friends, volunteering, and challenging yourself with “brain games” are all fun and impactful ways to get your brain fired up. In other words, your cognitive health is not fixed in a downward slide. Your aging brain has more potential than you think.

Know what’s normal and what’s not
Changes in the way your brain works as you age happen on a scale. The continuum of memory loss includes normal age-related memory loss, mild cognitive impairment (MCI), and more severe memory loss. Frequently losing or misplacing things, frequently forgetting conversations and appointments, trouble remembering the names of new people, and difficulty staying engaged in conversation can be normal, a mild sign of memory problems, or a more serious problem depending on the degree. Memory loss can also be mimicked by depression or anxiety, thyroid problems and medication side effects. Before you get worried, if you or your loved one would like to discuss your cognitive abilities, please make an appointment with your physician. Chances are, we can help sort out what is going on and get you the help that you need.

Seasonal Affective Disorder

/in , , /by

As we leave the bright days of summer behind and head into fall, some of us welcome the change in season. Leaves changing colors, cozy sweaters, and the refreshing crispness of the air can feel like an exciting new phase of life. However, for others, the shift toward darker, longer, and colder days are an unwelcome and anxiety-provoking transition.

Seasonal Affective Disorder (SAD) is a mood disorder that follows a cyclical pattern. Seasonal Affective Disorder affects approximately 5% of the population, while another 15% experience more mild versions of SAD. What sets SAD apart from depression is that the person experiencing SAD typically begins to experience symptoms — which are similar to those of depression —  in the fall and winter but feels relief from them during the spring and summer. Someone with depression may feel the symptoms regardless of the season.

What are the symptoms of SAD?

SAD can be debilitating and the symptoms can include: 

  • depressed mood
  • social withdrawal
  • lack of pleasure in activities
  • hopelessness
  • irritability
  • mental dysfunction
  • difficulty waking in the morning
  • daytime fatigue
  • carbohydrate cravings followed by weight gain
  • lack of energy 
  • suicidality

What causes SAD?

Although we do not fully understand the biology of SAD, we believe that a disturbance in circadian rhythms plays a role. Melatonin secretion takes place at night in low light. Scientists hypothesize that, in those with SAD, the longer period of melatonin secretion induces depression. Another hypothesis suggests that a phase shift in circadian rhythms is at least partially responsible for the development of symptoms.  With the later dawn and diminished light in winter circadian rhythms are delayed relative to the clock and sleep time. As some mammals respond to this change with hibernation, the SAD symptoms of hypersomnia, increased appetite, and weight gain may be a form of this response.

The retina responds to light and plays a major role in circadian rhythms. In the winter, the retina increases its sensitivity to light. It is thought that those with SAD may have an impairment of their retina, which causes the sensitivity to be diminished. 

How do you treat SAD?

There are effective means to treat SAD. The methods listed below are a combination of lifestyle practices you can begin at home and treatments by medical professionals. If you’re able to manage your symptoms at home, that’s wonderful. But if you begin to feel suicidal, or have other concerns about the symptoms you’re experiencing, please see your doctor right away.

Light therapy

  • Bright light therapy: Bright light therapy has been shown to be an effective treatment for SAD. It requires sitting in front of (16-30 inches away) a lightbox that emits white light using fluorescent bulbs at 10,000 lux.  Treatment should begin shortly after waking and last approximately 30 minutes.
  • Dawn Simulation: Dawn simulation therapy takes place during the last 30 to 90 minutes of sleep.  As opposed to the bright light used in bright light therapy dawn simulation uses a less intense light that gradually increases to room light level and coincides with the person’s normal waking time. This can be preferred as it doesn’t require making time to sit in front of the bright light in the morning. 

Outdoor activity

Getting outdoors daily, especially on bright days, is universally prescribed for those with SAD.

Exercise

Research has shown that aerobic exercise can help to alleviate the symptoms of SAD.

Psychotherapy

Psychotherapy is an effective and important adjunctive treatment for SAD.  Gaining insight into thought patterns and developing a reframe or alternative perspective can shift some of the symptoms experienced by those with SAD.

Sleep Hygiene

Maintaining a regular sleep (light-dark) cycle is important.  Following the other aspects of good sleep hygiene in order to preserve restorative sleep is critical for patients with SAD.  

If you believe you may be experiencing the symptoms of SAD it is important to begin treating symptoms early. Make an appointment with your physician to discuss your symptoms and develop a personalized care plan so you can start feeling better soon.

Choosing safe and effective Sunscreen

/in , /by

by Christina Vanvuren writer at WholeFamily MD

Do you stand in front of the sunscreen aisle with your eyes wide and mouth slightly agape? There are so many choices! What’s best for adults? What’s best for kids? What is non-toxic for coral reefs and aquatic animals? Luckily our friends at Because Health have put together excellent tools like product round-ups and articles that will help you protect yourself and your family and the planet. Enjoy the sun — safely!

Non-toxic baby Sunscreens

Baby sunscreen

Non toxic sunscreen

Why mineral sunscreen is best

Hydration 101

/in , /by

Every cell, tissue, and organ in your body needs water to work properly. It’s a basic health & wellness goal to be well hydrated and summer is a great time to check in on your hydration habits. Drinking an adequate amount of water helps your body:

  • Carry nutrients to your cells
  • Lubricate muscles & joints
  • Have healthy, supple skin
  • Maintain proper temperature
  • Flush toxins
  • Prevent constipation

How much water do you need to drink?

Since every person is different, a useful formula to figure out your body’s unique water needs is to divide your body weight in half; that number is how many ounces you should aim to drink each day. For example, if you are 160 pounds, your daily water goal is 80 ounces.  

Tips for staying hydrated all summer

If you struggle to drink enough water each day, carry a water bottle with you or leave water bottles in the places where you spend the most time each day. If the visual cue of a water bottle isn’t enough, try setting an hourly timer to remind you to drink water.

Besides forgetting to drink enough water, other culprits that lead to dehydration are excess alcohol consumption, overexertion/vigorous exercise, and being in a hot environment. You may notice you need more water under these circumstances, so plan accordingly.

Although good old fashioned water is the best way to reach your ounces per day goal, you can also count unsweetened sparkling water and herbal teas. And if you really want to up your hydration, try incorporating more of these hydrating foods into your diet…

  • Cantaloupe
  • Carrots
  • Celery
  • Cucumber
  • Eggplant
  • Jicama
  • Radishes
  • Strawberries
  • Tomatoes
  • Watermelon
  • Zucchini

Happy hydrating!

How to Stop Glorifying Busyness in a Stressed Out Society

/in , , /by

We all feel stress sometimes and that’s not necessarily a bad thing. In fact, a little bit of stress that lasts for only a short period of time can help motivate us to get important things done. However, chronic stress can weaken the immune system, make you more prone to depression and anxiety, cause weight gain, sleep problems, and even heart disease. It’s that serious. High levels of stress prolonged over time also wreak havoc on your emotional and spiritual well-being. 

With productivity being championed to dangerous levels, especially for people with demanding careers, business owners, and parents, stress can feel unmanageable. Research has found that nearly half of adults in the United States experience an increase in stress year over year.

The most effective way to decrease stress is to stop being so busy. Easier said than done? Perhaps. But everything — even a baby step — is progress. Keep reading to learn tips for reframing “busy” and reclaiming your time and energy. 

Carve out time to do nothing

Life can feel like a precarious juggling act of work, childcare, sleep, exercise, family life, and attempting to have a life as a whole person outside of the roles you’ve taken on. With so much pressure from every direction, it’s critical for your health and well-being to spend time doing absolutely nothing. That’s not to say you need to sit and stare at a wall (though if that calls to you, by all means, enjoy). It can look like spending anywhere from a few minutes to a full weekend with no agenda, nowhere to be, and nothing that has to get done. 

Doing nothing is an act of defiance against a society that insists that you fire on all cylinders at all times. Realistically, that time isn’t going to create itself. You are going to have to be the one to draw boundaries so that you can create a space in your schedule for, well, living.

Be less busy: Look at your calendar and find or make some time to do nothing. Commit to that with the same dedication you would a client meeting or your child’s ballet recital.

Identify what really matters

Our society has an obsession with productivity that started in the Industrial Age. Technology has only furthered this by creating a system where the lines between work and the rest of life have been definitively blurred. Just think, how many times have you or someone you know worn the phrase “I’m so busy!” like a badge of honor?

I’d be willing to bet that if you took a critical look at what you are busy with, you’d find that a lot of the tasks you’re rushing around to get done are not all that productive. In other words, the things that take up your time and energy may not be the things that are moving the needle forward in your work, personal, or family life. 

When you’re busy, you may be filling your days up with tasks that are neither urgent or important, likely as a way of feeling valuable in a society that idolizes the hustle. When you’re productive, you actually create more time and space in your life to do what you want to do: the activities that leave you fulfilled and present.

Be less busy: Write down every single thing you think you need to get done. From picking up more cat food to preparing a report for your boss, get it on paper. When you’re done, read through it. Now, throw it in the trash (permission to tuck it away out of sight if letting it go feels like too much). Whatever you really need to get done, you will get done. Everything you forget? It probably wasn’t as high of a priority as you initially thought. 

Understand your personal relationship with being busy

If, as a child, you were in every extra-curricular imaginable, your parents worked long hours, or you had to spend more time handling responsibilities than having fun, you may find yourself modeling the same behavior to your own family. Perhaps you even developed the belief that in order to receive positive attention, you needed to be productive. 

The truth of the matter is that you were born worthy of love, positive attention, affection, and time to exist without contributing to the lives of other people. Part of being alive is having the capacity to enjoy the things that make life feel good. Whether that’s a glass of red wine on your front porch, a novel you can’t put down, or spending time playing with your kids, it’s important to recognize that you do not need to earn those things. 

Be less busy: Spend some time thinking, journaling, or chatting with a friend about why you feel the need to stay busy. Some questions you might explore include: Was I over-scheduled as a child? How might that be affecting me now? Do I feel like I need to be productive in order to be worthy of love, either from myself or others? What would it feel like if I decided to say no to everything except that which absolutely must be done?

Change the narrative around the glorification of busy

A quick scroll through Instagram or a conversation with anyone over the age of 25 confirms just how pervasive hustle culture is. While women are disproportionately targeted by marketers who want to push the idea that busy equals better, no one is totally immune. Being busy has become so glorified that many people prioritize their health and well-being as less important than taking on one more volunteer position, work project, family commitment, or social obligation.

While tackling your personal attachment to being busy is important, it’s also critical that we start to collectively shift away from the small, seemingly harmless habits that perpetuate the idea that busy is better. 

Be less busy: Instead of asking someone what they do for a living, ask them how they like to relax. Set healthy boundaries with colleagues and clients (in other words, it’s ok to not check your email after hours or say no to taking on a project you don’t have the bandwidth for). Pursue hobbies that are not meant to bring you income. Look busyness in the eyes and walk away from it, for the sake of your body, mind, and soul. 

Life doesn’t have to be a circus act, and you don’t have to be the one that gets it all done. There are always going to be people who have kids in every sport, are excelling in their fast-paced career, starting a book club, and sitting on the board of three different non-profits. That’s ok; everyone has their own path. If you’ve decided you’ve had enough of the constant go go go, make the decision today to be less busy. Life cannot wait but everything else can.

Traditional Chinese Medicine Tips for Staying Cool

/in , , /by

Traditional Chinese Medicine is all about simple, natural self-care for you and your family. Here are a few tips from the Traditional Chinese Medicine perspective for staying cool and healthy during the Summer months. 

    1. Peppermint and Chrysanthemum iced tea. Both are cooling. One opens up the nose and benefits digestion, the other clears heat from the eyes and is a home remedy for stress and high blood pressure. Combining both, over ice, is a perfect Summer treat. 
    2. Cool water and lemongrass essential oil. Fill a mister/ sprayer with ice water and add a drop of lemongrass oil. Use the same mixture to wet a bandana and tie it around your neck. Spray yourself and your kids. Keep a stack of frozen bananas in your freezer or cooler when camping. Lemongrass is a refreshing and cooling oil that is traditionally used in Asia to relax the neck and shoulders. It feels and smells AMAZING. 
    3. Massage your “Four Gates”. Rub the area between your thumb and 2nd finger, and between your big toe and second toe. These 4 points are acupuncture/ acupressure points collectively referred to as the “Four Gates”. They are used to increase circulation and blood flow throughout the body. In Summer, rubbing these points can help clear hand and foot swelling when the weather heats up. 
    4. Take a Nap. Summer mornings and nights are equally inviting and naturally the best times for activity in Summer. Since we can’t be everywhere all the time, and we particularly shouldn’t be out at noon getting heatstroke, Traditional Chinese medicine recommends rising early, sleeping late and taking a nap in Summer. Preferably in a hammock. Actually, that last one is just my recommendation. 
    5. Bao He Wan and Long Dan Xie Gan Tang Formula. Summer can be full of BBQs, chips, ice cream, rose and beer. As tasty as these are, they can also lead to hangovers and indigestion. My two favorite herbal remedies for these “too much of a good thing” ailments are Bao He Wan and Long Dan Xie Gan Tang. I recommend having a bottle of each on hand as part of your Herbal Medicine Cabinet. 

If you need help sourcing any of the above ingredients, feel free to let me know. If you are a regular patient, I can have them shipped to you. If you are a new patient, then a brief consult can get you in good shape for getting the most out of your Summer. 

Giulietta Octavio is a doctor of acupuncture and traditional Chinese medicine, and has been helping adults and families discover natural, effective healthcare alternatives since 2002.

Coping with Summer Allergies in the Bay Area

/in , /by

The Bay Area experiences three pollen spikes throughout the year.  Juniper bushes, cypress, cedar, and other trees release pollen beginning in January.  Pollen from annual grasses increases in April, May, and June. In the summer, there is a surge in summer weed pollen.  The heavy on and off rain this year caused both trees and grasses to pollinate at the same time, making it a particularly bad season for people who have a history of allergies. Even people who haven’t had allergies in the past may have experienced more allergy symptoms than usual. Here are some tips for coping with summer allergies in the Bay Area.   

Alter your lifestyle

To keep your summer allergies in check, there are a few easy tweaks you can make to your daily life: 

  • Stay inside in the morning when pollen counts are often at their highest
  • Check the local pollen counts here 
  • Put a HEPA filter in the bedroom
  • Avoid exposure to tobacco, which can exacerbate allergy symptoms
  • Wear an N95 mask while doing yard work or spending an extended amount of time outside
  • Keep pets outside

Which medications are best for which allergy symptoms?

Nasal congestion, runny nose, and eye symptoms can often be controlled with nasal corticosteroids such as Flonase, Nasonex, or Nasacort. Many are now available over the counter (you can get great prices on a 3-pack at Costco).Sneezing and eye itching can be controlled with newer oral antihistamines, like loratadine (Claritin), cetirizine (Zyrtec), and fexofenadine (Allegra) or levocetirizine (Xyzal).  These are also available over the counter and don’t cause the sleepiness that older antihistamines like diphenhydramine (Benadryl) do.

 

For isolated itchy eyes, you can try ketotifen eye drops (Zaditor), 1 drop in each eye every 12 hours (available over the counter).

Sudafed may help as an oral decongestant but is generally limited by adverse effects. People who have high blood pressure or enlarged prostate shouldn’t take it at all. Also, avoid during pregnancy and while breastfeeding.  

Nasal decongestant sprays like Afrin, work great but if you use them for more than 3 days, they can cause “rebound congestion,” which makes congestion worse. Avoid using nasal decongestant sprays for more than 3 days in a row unless your doctor tells you to. Also, avoid them if you have high blood pressure or an enlarged prostate or are pregnant or breastfeeding. 

Nasalcrom is a very safe anti-allergy compound derived from the khella plant, and available as an over the counter nasal spray. It may help with sneezing and runny nose, and perhaps even nasal congestion.

For patients who have unexpected or unusual reactions to medications, it may be a reaction to a binder or filler instead of the medication itself.  Try a different manufacturer or come into WholeFamilyMD to discuss. We may be able to order a compounded version without commercially used binders or fillers.  

Taking an integrative approach to summer allergies

  • Some people with allergic rhinitis also have food allergies. If you have any food allergies, eliminate those food items from your diet. If you’re not sure, start with eliminating dairy first, then wheat and see how you feel.
  • Add flavonoid-rich foods, like blueberries, blackberries, raspberries to your diet
  • Drink lots of water to thin mucus
  • Nasal irrigation may decrease local allergen concentrations in the nasal mucosa, as well as help with sneezing and congestion. One study found that doing nasal irrigation three times a day reduced allergy symptoms after about 3 to 6 weeks. To do nasal irrigation, you can use a neti pot, bulb syringe, or squeeze bottle to flush out nasal passages with salt water. Nasal irrigation should be reserved for children over the age of four.  

Supplements to help relieve allergy symptoms 

  • Lactobacillus acidophilus. One small study suggests that L. acidophilus, a type of “friendly” bacteria, might help reduce allergic reaction to pollen. More research is needed but, for most people, adding this supplement may help.
  • Quercetin. Quercetin is a flavonoid (plant pigment) that gives fruits and vegetables their color. In test tubes, it stops the production and release of histamine, which causes allergy symptoms such as a runny nose and watery eyes. However, there is not yet much evidence that quercetin would work the same way in humans. More studies are needed. Quercetin can potentially interfere with many medications, so speak with your physician before taking.
  • Vitamin C (2,000 mg per day). Vitamin C has antihistamine properties and preliminary research suggests it might help reduce allergy symptoms. Other studies failed to show any effect.
  • Fish oil 1000-2000 mg / day of EPA/DHA
  • Butterbur (Petasites hybridus. 500 mg per day). Butterbur has been used traditionally to treat asthma and bronchitis and to reduce mucus. Several scientific studies suggest it can help with allergic rhinitis. One study of 125 people with hay fever found that an extract of butterbur was as effective as Zyrtec. Another study compared butterbur to Allegra with similar findings. However, both studies were small. So more research is needed. Researchers do not know whether taking butterbur longer than 12 to 16 weeks is safe. Butterbur can cause stomach upset, headache, and drowsiness. Pregnant and breastfeeding women, and young children should not take butterbur. If you take any prescription medications, ask your doctor before taking butterbur. Only use butterbur products from a reputable manufacturer under the guidance of your physician. Low-quality butterbur may contain potentially harmful toxins. Butterbur may interact with some medications that are processed by the liver. If you take any prescription medications, ask your doctor before taking butterbur.
  • Stinging nettle (Urtica dioica, 600 mg per day for one week). Stinging nettle has been used traditionally for treating a variety of conditions, including allergic rhinitis. But studies so far are lacking. Only one small study suggested that stinging nettle might help relieve symptoms of allergic rhinitis. Pregnant women and young children should not take stinging nettle. Talk to your doctor before taking stinging nettle if you have diabetes or if you take blood pressure medication, blood thinners, diuretics, water pills, lithium, or other medications processed by the kidneys.

If your summer allergy symptoms persist, please schedule an appointment to discuss with your doctor.

Tips for Keeping You & Your Family Healthy this Winter

/in , , /by

With cold and flu season rapidly approaching, it’s a good time of year to think about what you can do to prevent colds and flus in your whole family.

If you have gotten the flu in the past, have a new baby at home or older kids who tend to pass colds to each other, or if you have gotten a complication of a cold or flu like pneumonia, sinusitis or an ear infection, then it’s a good idea to take a few extra steps this year to stay healthy.

The basics count:

  • Keep yourself healthy by sleeping 7-9 hours each night
  • Eat a healthy diet. With the colder weather, focus on soups and stews with cooked vegetables, whole grains, good quality fats and meats. Limit processed foods, white bread, and sugar, especially if you are feeling run down.
  • Moderate exercise can boost the production of macrophages, the kind of white blood cells that “eat” bacteria and viruses. But don’t overdo it — intense exercise stresses the body and can temporarily decrease immune function.
  • Allow time for relaxation. Stress has been shown to lower our white blood cells’ ability to kill germs.
  • If you smoke, consider quitting or cutting back. Don’t smoke around your child or in the car or around the house.

Supplements for prevention:

  • Vitamin C: The studies on treatment of colds and flus are mixed. However, Vitamin C has been shown to reduce the duration of cold symptoms when taken before the onset of a common cold. Although generally safe, vitamin C in high doses (3 to 6 g daily) may cause upset stomach and diarrhea. 500 mg of vitamin C twice a day makes sense for prevention.
  • Vitamin D3: Several studies have shown that people who supplemented with adequate levels of Vitamin D3 during the cold and flu season had significantly lower rates of infection. One study from 2010 looked at Japanese school aged children and found that children who received 1200 IU for vitamin D3/ day had a 42% decrease in influenza A. For children, 600 IU is considered an adequate intake, but it may not be sufficient. For children over 1 year old, you can safely give 1000-2000 IU/day. For adults, 1000-2000 IU/day also maintains current vitamin D levels. Vitamin D deficiency is widespread and the dosage needed to get back to adequate levels may be higher for people who are deficient. Your vitamin D level can be measured with an easy blood test through our office. This is a good time of year to check your level so that if it’s low we can boost it for the winter to protect you against colds and flus.
  • Probiotics:  The good bacteria in your intestines serve an important function in regulating your immune system.  A study published in 2009 showed a significant reduction in fever and upper respiratory symptoms in children who took a probiotic with a specific combination of Lactobacillus and Bifidobacterium daily throughout the cold and flu season. This combination is found in Metagenics UltraFlora Plus.  The recommended dosage for children and adults is ¼ tsp or 1 capsule 2x/day.  Eat fermented foods high in probiotics, like plain yogurt, kefir or sauerkraut.  Eat foods high in prebiotics, which are foods that feed the good bacteria in your gut. These are found in foods that are rich in fiber and resistant starch: fresh vegetables, whole fruit, legumes, whole grains, and cooked and cooled potatoes and rice.
  • Elderberry: This berry makes a delicious immune boosting syrup that can be taken daily for cold and flu prevention or multiple times a day at the first sign of illness. Generally considered safe to be given over 2 years old. This study showed a shortening of cold and flu symptoms with the use of Sambucol.  This is my personal go-to as soon as I feel like I am getting sick and I also take a teaspoon daily for prevention during cold and flu season.  My son loves it and calls it “purple juice.”

Alex Zaphiris MD, MS is an integrative primary care provider who brings together the best of Western and alternative medicine to help patients restore and optimize their health. She has specialty experience in osteopathic manual medicine and treating drug and alcohol addiction.