A few last words on Travel Tips. July 1, 2009

I’d like to round out the Travel series with a few last tips.  Below you’ll find naturopathic remedies for travel-related conditions.
Jet Lag:
1.    Melatonin: 1-3mg 2 hours before you would like to go to bed.*
2.    Exercise: 30 minutes each day, even while on vacation to regulate stress and help with sleep
3.    Lavendar essential oil drops applied to the pillow or rubbed into the temples to help with sleep.

I also found this: the anti-jetlag diet.  If you have time on your hands, there are some folks out there who swear by it.

Nausea/Motion-sickness:
1.    Ginger: 6 capsules taken 1 hour before travel to soothe stomach
2.    Candied/crystallized ginger: to chew/suck on during travel
3.    Sea-bands: worn on the wrists, applies pressure to acupuncture points known to relieve nausea

Bacterial and fungal skin infections:
1.    Fungal infections:  topical application of Black Walnut (juglans nigra) 5-6 times/day plus vinegar wash 3 x’s /day—1/2 cup apple cider vinegar with 10 drops lavendar essential oil and 10 drops tea tree oil.  Keep the area clean and dry.
2.    Bacterial skin infections:
External:
•    Make a strong tea of calendula officinalis flowers and apply as a compress to skin (after it’s cooled a bit)
•    topical application of Black Walnut tincture (Juglans nigra) 5-6 times/day
Internal: Echinacea tincture  30 drops 5-6x’s day
*caution: do not take black walnut internally during pregnancy or breastfeeding.

Urinary tract infection:
1.    Parsley tea: simmer ½ cup of fresh parsley in 2 quarts of hot water for 5 minutes and drink over the course of 3 hours to flush the bladder.  Caution during pregnancy—high dosages may stimulate uterus.  Please talk to your Dr. or midwife before taking.
2.    Unsweetened Cranberry juice: up to 3L/day with acute onset
3.    Uva ursi (Bearberry) tincture: 90 drops 4x’s/day

*Always check with your health care practitioner before starting this or any other supplement.

Natural remedies for Traveling with Kids June 24, 2009

Whether you’re camping, heading to the beach, or staying close to home this summer, you’ll want to know about these natural remedies for kids (and adults too!).

Sunburn:

1. Mix 1 drop of lavendar essential oil per tablespoon of aloe vera gel and apply to burned areas.

2. For a full-body burn, combine 2 cups of baking soda with 10 drops of lavendar essential oil in a tepid/cool bath and soak for 20 minutes. Apply a soothing hypoallergenic body lotion to skin afterwards to seal in moisture.

Bug Bites:
1.    Prevent bug bites with a homemade bug spritzer:
•    2 drops each: Essential Oils of Wintergreen, Citronella, Cedarwood, Peppermint, and Lemongrass.
•    Mix with ½ cup distilled water and ¼ cup almond oil (or other yummy oil) and put in a spritzer bottle.
2.    If stung, remove stinger with credit card or fingernail and apply ice quickly to prevent swelling and spread of toxins.  If wheezing or dramatic swelling occurs, call 911 immediately.
3.    Apply lavendar essential oil topically (undiluted, 1 drop)
4.    If itching occurs, combine ¼ cup of witch hazel extract with 20 drops of peppermint essential oil and 20 drops of lavendar essential oil and apply as needed with a cotton ball.

Cuts/Bruises:
1.    If the injured area is bruised, apply arnica gel or cream there 2-3 x’s day until the bruised sensation is getting better.  Can also do homeopathic arnica acutely.
2.    If the injured area is bleeding/open, clean the area thoroughly with soap and water.  Apply calendula salve 2x’s/day until a scab forms, then you can apply comfrey salve and arnica gel to continue the healing process.  Never apply arnica or comfrey to an open wound.

More Naturopathic travel tips: Cha-cha-cha. June 17, 2009

Diarrhea:  the runs, the Hershey’s squirts, the Aztec tw0-step, Montezuma’s revenge, the trots—whatever your name for it is, you need to be prepared when you travel.  Diarrhea is the number one ailment affecting travelers!  The best treatment here is prevention because traveler’s diarrhea can be difficult to treat.  A few things to remember, especially if traveling in areas where the water quality is uncertain:
•    Avoid seafood in inland areas
•    Carry wet wipes to wipe hands before eating
•    For vegetables, cook them, boil them, peel them, or don’ t eat them
•    Carry a water bottle with a carbon filter or sterilizer in it
•    Order meat well-done
•    Use filtered/bottled water for everything (even brushing teeth)
To prevent traveler’s diarrhea:
1.    Tincture*** of 1 part each: dandelion root, hops, catnip, chamomile, and artemesia taken 30 drops before each meal
***Caution: this tincture should not be ingested by pregnant or lactating women.  Instead, include the following two suggestions:
2.    Betaine HCl: 2 capsules taken before each meal
3.    Lactobacillus acidophilus: 1-2 capsules taken 20 minutes before each meal with a cup of water
4.    The use of antibiotics is controversial.  With rest and conservation of energy, most cases clear up within 5 days.  Consider antibiotic use under the following circumstances:
•    Stool analysis confirms bacterial cause
•    Blood mixed in with diarrhea or high fever
•    Symptoms continue for greater than 48 hours without sign of improvement
•    Passing of greater than 6 stools in 24 hours
•    If you are completely unable to stop, rest and recuperate during your travels.

If you think you may have a bacterial or parasitic infection (blood in stool, high fever, worsening symptoms, and very frequent bowel movements), proceed to the nearest hospital or urgent care clinic.   Next week’s topic: Naturopathic first aid!

Travel Healthy, Travel Happy June 10, 2009

Summer is almost here, and with that comes more travel!
Healthy traveling starts before the plane leaves the runway.  Having a healthy body and a good flight can mean the difference between a great trip and bad one.
Before the flight:
•    Garlic *(Allium sativum).  2-3 fresh cloves a day in food for the 3 days prior to travel.
•    Echinacea* (Echinacea purpurea): Tincture or capsules 3 days before flight and during first week of travel
•    Ginseng* (Eleuthrococcus senticosus): 3 caps/day for 1 week prior to travel, continuing till 1 week after returning
•    Ashwaganda* (Withania somnifera): 3 caps/day for 1 week prior to travel, continuing till 1 week after returning

During the flight:
•    Essential oils of lavendar or thyme worn at the pulse points to provide protection
•    FLUIDS FLUIDS FLUIDS!!!! Don’t hesitate to ask the flight attendant to fill up your water bottle for the flight.  Get an aisle seat so you can easily use the restroom.
•    Use a saline nasal spray to keep the nasal passages moist and supple.  Apply salve of calendula, lavendar, thyme, or rosemary just below nostrils for added antimicrobial protection.
•    Wash your hands frequently, drink lots of water, and get showered and changed as soon as possible after reaching your destination.
•    Eat well during the travel, keep sugar consumption to a bare minimum (sugar inactivates the immune system).
•    Rescue remedy for anxiety during travel (flight, taxis, etc…)

One book I find useful for general travel health info is Travel Health by Nick Jones.  It’s basically an encyclopedia of anything you might come up against health-wise while traveling.  It does not have naturopathic treatments, but it does have symptoms detailed.  Next week I’ll explore ways to deal with the most common travel-related illnesses and complications.  Until then, remember to breathe, laugh, and enjoy life!

*ALWAYS check with your doctor before starting these or any other herbal or nutritional supplements.

Naturopathic care for Postpartum Mood Issues June 3, 2009

Naturopathic doctors are trained to look for the root problem causing someone’s symptoms, rather than just making the symptoms go away.  If we address the underlying cause, we can allow the symptoms to recede for good.  This is no different for postpartum women, and there are a number of reasons WHY women develop postpartum mood disorders.  Naturopathic doctors, especially those trained in the art of midwifery or who have had special training in pregnancy and birth, are very well-equipped to figure out how to best help each woman on an individual basis.

Dr. Adriana Azacarate-Ferbel is a Portland area Naturopath who has studied Postpartum depression extensively.  I met with her last fall when I began researching this topic more myself.   She outlined the most common underlying reasons for development of Postpartum depression:

• Fatigue and Sleep Deprivation
• Hypothyroidism
• Hyperthyroidsim
• Immune system dysregulation
• Pain
• Low Cholesterol levels
• Hormone imbalance
• Neurotransmitter
• Insulin resistance

Sometimes, it may be a combination of one or more of these that can cause postpartum mood disorders to develop.  Because this is true for many women, the Naturopathic approach is multifactorial as well.  The earlier we can recognize the symptoms and determine what’s actually going on, the better.  In my office, a primary work-up to determine the underlying cause may include:

• Thyroid testing, followed by nutritional supplementation and/or medicine to balance the thyroid gland (if needed)
• Combination Hormone and Adrenal Saliva testing, followed by treatment with herbs and nutrients known to balance female hormones, DHEA, and/or cortisol (and are safe for breastfeeding).
• Lipid panel, to look at cholesterol levels, followed by nutritional counseling to ensure adequate levels.
• Comp. metabolic screen, Iron panel, and Complete blood count, to assess for blood sugar issues, anemia, and immune system problems
• Musculoskeletal assessment to determine sources of pain that may be adding to increased stress and fatigue, followed by massage, acupuncture, or other forms of physiotherapy
• In some cases, neurotransmitter testing will be done first.  This is especially true if someone has a marked history of depression, anxiety, or psychosis.

I could write pages and pages on this topic.  This is just a jumping-off point.  There is still a lot to learn about this realm of women’s health, but we have a very good grasp on how to make the transition to motherhood a happy and healthy time.

Be strong.  Live healthy!

Baby blues May 27, 2009

Did you know that about 80% of all new moms experience some form of postpartum mood flux?  There is a normal drop in mood, increase in anxiety and tearfulness that occurs in most women right after they have a baby.  In most of these women, it is hormonal.  The pregnant body is pumped full of estrogen, progesterone, relaxin, prolactin, and oxytocin.  When the baby is born, all these amounts shift—mostly dropping off like the cliffs of the Grand Canyon.

Having a baby opens women up in so many ways: physically, emotionally, and spiritually.  It is a very wonderful and overwhelming time in all regards.  It is also a very vulnerable time because the body is going through so many changes AND there is a tiny little being that must be tended to 24 hours a day.  “Baby blues” affect up to 80% of new moms within the first few days postpartum.   I’ve seen that days 4-6 postpartum tend to be the most difficult for women mood-wise.

About 10% of new moms will go on to develop postpartum depression.  The onset of postpartum depression actually tends to be anywhere from 6 weeks to 6 months after the birth.  The symptoms are similar to depression: low mood, sleep issues, appetite changes, panic, anxiety, disinterest–plus constant concerns about ability to care for the new baby, and possible fears of actually harming the baby.  If a mom has had issues with depression prior to pregnancy, she is at a higher risk for developing postpartum depression.  Sometimes, it can be due to underlying physiological issues like hypothyroidism (which can also develop in the postpartum period).  So it’s good to rule out root problems to best help with treating the symptoms.

Roughly 2% of new moms will suffer from postpartum psychosis.  This is a very serious condition that must be addressed immediately and is thought to also be due to the drop-off of hormones that occurs after the birth.  Symptoms of postpartum psychosis are seen within the first 2-3 weeks following the birth and include:

• insomnia (other than not being able to sleep because the baby is awake)
• mania
• flight of ideas
• self-harming
• constant thoughts of harming the new baby
• disinterest in the new baby
• complete shift of mental status (that friends and family easily notice)

Often, these women need in-patient help with stabilizing mood, but there is a lot that can be done naturopathically to support a woman in this situation.  With the right support, these women go on to embrace being a mother.

There is a whole slew of new research coming out on postpartum and antepartum mood disorders.  More prenatal care providers are broaching the subject with their patients as well.  One of the best tools we have is to educate the patient and her family about the signs and symptoms so early intervention can occur.

Next week, I’ll be writing about some of ways naturopathic doctors help women who may be at greater risk for developing postpartum depression, anxiety, or pychosis.  Until then, enjoy the days as we begin to welcome Summer this year!

Postpartum Nutrition May 20, 2009

Good Morning!  It looks to be another beautifully sunny morning here in Portland, Oregon.  Wow, we have really been blessed with some fantastic weather the past few weeks.  Our clinic garden is looking great as well as the garden my family and I are growing at home.  I’ll be taking some photos to show you all just what I mean!

Today I’d like to round out this series on Nutrition during pregnancy by providing some guidelines about postpartum dietary needs.  The postpartum period is defined as the time from the birth of the baby and placenta to 6 weeks afterwards.  I personally believe that this extends to 3 months after the birth at minimum, with the first 6 weeks being the time when the body makes most of it’s transition back to “normal”.

I put normal in quotations because it is very common for women to feel like they have a totally new body after having a baby.  To a certain extent, it’s true.  It’s not the same body.  It looks, acts, and feels different than before pregnancy.  Therefore, it has different needs.  This is especially the case if the new baby is breastfeeding. Let’s have a look at some guidelines for women in the postpartum period:

• During pregnancy, women need 200-300 extra calories per day to grow a baby.  During breastfeeding, women may need up to 500 extra calories per day to make enough milk to feed their new baby.
• Also needed for milk-making is WATER.  Most women will need between 2-3 LITERS of water a day to keep up with the demands of making milk.  I like to get the whole family involved in the process, stashing bottles full of water wherever mom might end up nursing the new baby.  Intense thirst universally follows feeding the new baby, and moms everywhere love having a big glass of water while they nurse.
• Many women need extra iron after having a baby.  Moms who had a lot of bleeding with childbirth are in a higher risk category for developing postpartum anemia.  To prevent severe anemia (which can lead to excessive fatigue and lowered mood):

1. Increase iron in the diet: red meat, eggs, enriched cereals, and blackstrap molasses are good ways to get iron.
2. Increase Vitamin C intake: Vitamin C helps you absorb more iron from your food.  Take with meals.  Do not exceed 3000mg/day unless being supervised by a health care practitioner.
3. No black tea: Tannins in the tea decrease iron absorption.
4. Cook with cast-iron pots and pans.  Believe it or not, you will get good doses of iron from doing so.

• Continue to take your prenatal vitamins through the end of breastfeeding.  You still need the nutrients.  Plus, the extra B vitamins will give you much-needed mental and physical stamina.
• Omega-3 fatty acids with a higher DHA:EPA ratio.  Studies show that infants benefit (neurodevelopmentally) from DHA supplementation in pregnancy and breastfeeding.  Moms also need these healthy fats to help heal and replenish the reproductive and nervous system.  DHA can be found in coldwater fish and algae most readily.  Taking an encapsulated form of DHA is a sure-fire way of getting enough.

Next week I’m going to address Postpartum depression, anxiety, and mood disorders.  It’s more common than you think, and there’s more that can be done to help prevent it from affecting you and the ones you love. 

Herbal Nutrition in Pregnancy May 13, 2009

Herbal Nutrition for Pregnancy

Red Raspberry Leaf (Rubus Idaeus): tones the uterus during pregnancy, prevents hemorrhage, provides excellent source of Vitamins C and E.  Also good source of Calcium and Iron.

Nettles (Urtica dioica): great tonic.  Has lots of Vitamins A, D, C, and K. Provides Calcium and Potassium as well.  The Vitamin K is instrumental in preventing hemorrhage during birth.  Also good for leg cramps and hemorrhoids.

Mint family (Mentha spp.): safe and helpful in pregnancy for digestive issues: morning sickness and indigestion.

Oatstraw (Avena sativa): good source of minerals for growing baby and for integrity of veins.  Oatstraw is calming and nourishing.  This herb is a personal favorite!

Specific issues during pregnancy*

Morning sickness:  1-2 cups Raspberry leaf tea, 1-2 spoonfuls of ginger root (Zingiber off.) decoction, peppermint of spearmint tea, alfalfa (Medicago sativa) tea for B vitamins

Varicose veins/Hemorrhoids: 1-2 cups daily of Oatstraw tea, 1-2 cups of nettles tea, raw parsley (Petroselinum sativum) in salads, witch hazel (topically)

Anemia: 1 TBS Yellow dock (Rumex Crispus) decoction per day.  Can also try teas of Dandelion root (Taraxacum off), Parsley, and Nettles.

Heartburn/Indigestion: Anise or Fennel seed tea for after meals, Papaya enzymes, raw almonds, Slippery Elm (Ulmus fulva)

Bladder Infections: unsweetened cranberry juice, Uva Ursi leaves infuse for 8 hours, then drink one cup every 12 hours.  Can add yarrow (Achillea millefoilium) if not clear with just Uva ursi.

Hypertension: garlic, cucumbers, Hops (humulus lupulus)—only during 3rd trimester, Passionflower tincture (15 drops per day), Skullcap (Scutellaria off.) 1-2 cups per day, Hawthorn berries (Crataegus off.)

Late Pregnancy uterine tonics: Black and Blue Cohosh (Cimicifuga racemosa and Caullophyllum thalictroides), Squawvine (Mitchella repens)

*Please consult a helath care practitioner before beginning any new herbal or nutritional regimen

Swine Flu update May 6, 2009

Good Morning!

Well, it seems that we know a bit more about the Swine flu this week compared to last week.  It does not seem to be quite as contagious or deadly as originally suspected.  That being said, there are new cases every single day, and it’s important that we keep ourselves healthy! Are you keeping your stress level down?  Well, you should be.  Stress can down-regulate your immune system.  Yoga, anyone?  Deep breathing?  How about a nice long walk (in the rain, for those of us here in the Pacific NW)?

Influenza can be contagious from one day before symptoms appear to 7 days after the onset of symptoms.  There are several other known strains of the flu going around right now in addition to the Swine flu.  Believe me, I’ve seen a LOT of people this week with the crud.  It’s a bit late in the “flu season” for all this to be going around, but alas–it is.  It also happens to be high allergy season, and unfortunately this makes people more susceptible to things like the flu.  Here are some reminders from the CDC regarding contamination and cleaning to help decrease your chances of getting sick.

Contamination & Cleaning

How long can influenza virus remain viable on objects (such as books and doorknobs)?
Studies have shown that influenza virus can survive on environmental surfaces and can infect a person for up to 2-8 hours after being deposited on the surface.

What kills influenza virus?
Influenza virus is destroyed by heat (167-212°F [75-100°C]). In addition, several chemical germicides, including chlorine, hydrogen peroxide, detergents (soap), iodophors (iodine-based antiseptics), and alcohols are effective against human influenza viruses if used in proper concentration for a sufficient length of time. For example, wipes or gels with alcohol in them can be used to clean hands. The gels should be rubbed into hands until they are dry.

What surfaces are most likely to be sources of contamination?
Germs can be spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. Droplets from a cough or sneeze of an infected person move through the air. Germs can be spread when a person touches respiratory droplets from another person on a surface like a desk, for example, and then touches their own eyes, mouth or nose before washing their hands.

How should waste disposal be handled to prevent the spread of influenza virus?
To prevent the spread of influenza virus, it is recommended that tissues and other disposable items used by an infected person be thrown in the trash. Additionally, persons should wash their hands with soap and water after touching used tissues and similar waste.

What household cleaning should be done to prevent the spread of influenza virus?
To prevent the spread of influenza virus it is important to keep surfaces (especially bedside tables, surfaces in the bathroom, kitchen counters and toys for children) clean by wiping them down with a household disinfectant according to directions on the product label.

How should linens, eating utensils and dishes of persons infected with influenza virus be handled?
Linens, eating utensils, and dishes belonging to those who are sick do not need to be cleaned separately, but importantly these items should not be shared without washing thoroughly first.
Linens (such as bed sheets and towels) should be washed by using household laundry soap and tumbled dry on a hot setting. Individuals should avoid “hugging” laundry prior to washing it to prevent contaminating themselves. Individuals should wash their hands with soap and water or alcohol-based hand rub immediately after handling dirty laundry.

Eating utensils should be washed either in a dishwasher or by hand with water and soap.

Swine Flu: FYI April 29, 2009

So, I was all set to post about nutrition in pregnancy this morning, but after the past couple of days of prepping our clinic for the possibility of dealing with the Swine Flu I thought the pregnancy nutrition info could wait until next week’s post. Below you will find the most updated stats on Swine Flu cases from the CDC.  In addition, you can click this link to go straight to the CDC’s general info page on Swine Flu. From a naturopathic perspective, it’s important for us all to maintain good hygiene until this matter is resolved. This includes:

• Staying hydrated—this means drinking water–half your body weight in ounces, at minimum, every single day.  Believe it or not, this can keep you from getting sick!
• Nix the sugar–it inactivates the immune system for up to 8 hours
• Vitamins–be sure to get your multivitamin in every day (now is not the time to forget to take them)
• Get rested—no late night partying, drinking, rallying.  Sleep is your friend.  You need it to replenish your stores right now.
• Wash your hands.  Wash your hands.  Wash your hands.
• Avoid known food sensitivities and allergens, as eating them will also inhibit your body’s ability to respond well to pathogens.

Take good care of yourselves right now, and check back next week for regularly scheduled blogging!

U.S. Human Cases of Swine Flu Infection
(As of April 29, 2009, 11:00 AM ET)

States	# of laboratory confirmed cases	Deaths
Arizona	1
California	14
Indiana	1
Kansas	2
Massachusetts	2
Michigan	2
Nevada	1
New York City	51
Ohio	1
Texas	16	1
TOTAL COUNTS	91 cases	1 death
International Human Cases of Swine Flu Infection See: World Health Organization