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

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.

Getting Pregnant: 101. April 22, 2009

Have you noticed all the babies lately?  You can’t go anywhere without seeing strollers, babies in slings, babies strapped on the fronts, backs and sides of mamas & dadas, or toddlers bopping around.  You can likely name at least 5 people who have given birth in the past year.  They’re calling it a baby Boomlet with 2007 being a record high for babies being born and 2008 not yet accounted for.

Baby making is in the air.

Health consciousness is in the air too.  I have a lot of women coming in these days saying, “I don’t want to get pregnant right now, but we’re thinking about having a baby in the next year or so.  What should I be doing in the meantime?”  I applaud these women for putting their baby’s health as a priority.  Giving your baby the best possible start in life is the gift that keeps giving.  Here are a few guidelines for having a healthy pregnancy and a healthy baby:

*Eat as though you are already pregnant: during pregnancy your caloric intake increases about 300 calories/day.  That’s not what I mean here.  I mean eat a whole foods diet.  Cut back on caffeine, sugar, and alcohol.  Make sure you’re getting 60-80 grams of protein per day.  Drink 2-3 Liters of water per day.

*Take your vitamins: 6-12 months prior to “starting” to get pregnant, begin taking Pre-natal Vitamins.  This will ensure appropriate amounts of things like Calcium, Folic Acid, Iron, Zinc, and Vitamin A (all are different amounts than regular vitamins).

*Detox: pregnancy, breastfeeding, and trying to get pregnant are not the times to do any sort of cleansing, fasting, or detoxing**.  Any time you’re going through this, you’re putting toxins and waste into the bloodstream which goes to the baby as well.  I think it’s a great idea to do a cleanse before or in between pregnancies.  If you’ve been thinking about doing any kind of detox, do it before you start trying or wait until you’re done breastfeeding.

Next week I’ll talk about nutrition during pregnancy.  So check back & have a great week!

**Any fasting, cleansing, or detox program should be supervised by a healthcare practitioner.