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.

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!

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

Spring Cleaning April 15, 2009

Here in the Pacific NW, the cherry trees, daffodils, tulips, daphnes, rhododendrons, magnolias, and many other beautiful flowering trees and plants are blooming.  While this makes the area absolutely gorgeous, it also sends people into my office wondering how to stop the sneezing and itchy eyes.

Fortunately, there some things you can do to make this time of year more enjoyable.

• Get an air filter for your home so you are not exposed to pollens all night long while you sleep.
• Take your shoes off before coming into the house—don’t track the pollen in!  Ask others to do the same.
• Wear sunglasses or other protective eye gear while you’re out to minimize the amount of exposure–as you know, once you start itching your eyes, it’s hard to stop.  This is because rubbing them recruits more histamine to the site, causing even more itching!
• If you have carpets, get them cleaned at least every spring.  Or even better, replace them with hardwood or tiled floors, which are easier to keep clean.
• Consider doing a “Spring Cleanse” for your body*.  By making sure your liver, kidneys, lungs, GI tract, and skin are all in good working order, you can decrease how reactive your body is to elements it is normally allergic to.

*any type cleansing or fasting should be supervised by a health care practitioner.  If you have not seen a doctor in the past year, please consult one before cleansing or fasting.

Cross-reactions March 18, 2009

It’s allergy season again, and for many people, this means fighting with sneezing, runny noses, congestion, and headaches until the pollen dissipates once again.  Did you know that what you eat can affect how reactive you are to pollen?

Oral allergy syndrome affects about 60% of adults who have seasonal allergies.  This means that when certain foods that cross-react with the inhaled pollens are eaten, a more severe reaction occurs.  Take a look at this chart showing the most common pollen-food cross-reactions:

Pollen Potential Cross-reactive Foods Ragweed Bananas, melons (watermelon, cantaloupe, honeydew) zucchini, cucumber, dandelions, chamomile tea Birch Apples, pears, peaches, apricots, cherries, plums, nectarines, prunes, kiwi, carrots, celery, potatoes, peppers, fennel, parsley, coriander, parsnips, hazelnuts, almonds, walnuts Grass Peaches, celery, melons, tomatoes, oranges Mugwort Celery, apple, kiwi, peanut, fennel, carrots, parsley, coriander, sunflower, peppers Alder Celery, pears, apples, almonds, cherries, hazelnuts, peaches, parsley Latex Bananas, avocado, kiwi, chestnut, papaya

I challenge you to give this a try.   Try eliminating your potential cross-reactors this allergy season, and experience less severe symptoms!

Vitamin D and you! March 12, 2009

Winter in the Pacific NW generally means very little opportunity for sun exposure.  When you’re talking about a nutrient that is made in the body when skin gets exposed to UV light, the lack of rays can be a problemo grande.

I’ve been checking my patients’ Vitamin D levels this winter with surprising results.  I have yet to get a normal result back.  The normal range isn’t even all that high.  People still have symptoms of Vitamin D deficiency at the “normal” level.  Symptoms like: lethargy, decreased mood, body aches, soreness, headaches, decreased libido.  Any of this sound familiar?

When I was in medical school, a family member called me with what sounded like a classic case of fibromyalgia.  She was having difficulty sleeping, had lots of pain in her body, and was tired all the time.  One of my mentors at the time suggested Vitamin D.  She got her levels checked and they were extremely LOW.  She started taking 1000 IU/day.  Her levels have been in the optimum range now for years AND she doesn’t feel like she has fibromyalgia.

Aside from feeling good in the winter, Vitamin D is important for long-term health issues.  Check out this article in the American Journal of Clinical Nutrition.  It talks about how Vitamin D appears to delay aging and diseases of aging by slowing the turnover rate of white blood cells.

Taking a high quality Vitamin D supplement daily is a good idea if you live somewhere gray.  It’s also a good idea to get your nutrients from food sources whenever possible.  The best sources of Vitamin D are:

• Herring, 85 g (3 ounces (oz)) provides 1383 IU
• Catfish, 85 g (3 oz) provides 425 IU
• Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
• Mackerel, cooked, 100 g (3.5 oz]), 345 IU
• Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
• Tuna, canned in oil, 85 g (3 oz), 200 IU
• Eel, cooked, 100 g (3.5 oz), 200 IU
• One whole egg, provides 20 IU

*amounts provided by Wikipedia.*

Women of childbearing age and children should not eat mackerel  or more than 6oz of tuna per week due to mercury content.

There are rare cases of people overdosing on Vitamin D.  You should always consult with your doctor before adding anything new to your daily intake of nutrients.  It is advisable to have your Vitamin D levels checked to assess the proper dosage for your body.

Staying healthy on a budget. March 4, 2009

For some time now, I’ve been wanting to address how Naturopathic medicine is the way to go in these times of economic hardship.  The type of medicine I practice relies on the healing power of nature and the wisdom of the  body’s innate ability to heal itself.

We have to get back to the basics of eating simply, living simply, enjoying time outside, and loving what we do.  This, my friends, is how we improve quality of life even when times are tough.  This is naturopathic medicine.

I came across an article today in the NY times:

http://www.nytimes.com/2009/03/03/health/03brod.html?_r=1&ref=health

It gives a number a solid recommendations on how to alter your grocery shopping list to save money, but eat healthy.  It’s so important that we don’t let this economy prevent us from achieving our health goals.  Otherwise, we end up paying the price later as a result of having made the unhealthy choices.

I challenge each of you to make one change this week in the following areas:

1. save money at the grocery store by choosing a healthy meal

2. save money by finding something fun to do IN NATURE (it’s free!) rather than spending money on going out

3. Get back in touch with someone you want to spend time with, or find time to do something you love to do.

I’ll post what I did this week to rise to the challenge, and I welcome you to comment here as well.  Let yourself be an inspiration to others!