Naturopathic Archives - Page 2 of 8

07/Sep/2023

Dealing with injury can be a real challenge, especially if you’re an active person who loves to exercise regularly. As a parent, taking care of yourself and recovering properly from injuries is incredibly important, not just for your own sake but also for your family’s. That’s why I’m sharing some of my top strategies and supplements for injury recovery that have helped me and many others get back in shape after various injuries.

Specific Incremental Retraining

One of the most effective ways to recover from an injury is to gradually reintroduce movement and exercise to the affected area. This process is called specific incremental retraining, and it involves focusing on specific movements that were previously painful or difficult and gradually increasing the intensity and duration over time. For example, if you’re recovering from a knee injury, you might start with simple knee stretches and then gradually progress to more challenging exercises like lunges and squats. This type of retraining can help you rebuild strength and flexibility while reducing the risk of re-injury.

Stretching

Stretching is another crucial element of injury recovery and prevention, especially if you have tight or stiff muscles that are contributing to your injury. By stretching regularly, you can improve your range of motion, reduce stiffness, and help your muscles recover more quickly. Some of the best stretches for injury recovery include hip flexor stretches, hamstring stretches, and calf stretches. Make sure to stretch gradually and gently, and don’t push yourself beyond your limits.

Check out this article all about the benefits of stretching!

Supplements

In addition to exercise and stretching, certain supplements can also be incredibly helpful for injury recovery. Creatine, for example, is a popular supplement that can help boost muscle growth and improve strength. Collagen is another supplement that’s been shown to help promote joint health, reduce pain, and aid in healing and recovery. Omega-3 fatty acids and vitamin C are also important supplements that can support the healing process and reduce inflammation. Finally, Glutamine is another supplement with promising research in injury recovery. Let’s now take a closer look at these supplements:

Creatine

Creatine supplementation has been extensively researched and shows promising results in aiding recovery from various types of injuries. The supplement is known for enhancing muscle force recovery after eccentrically-induced muscle damage, and it could be effective at reducing severity or enhancing recovery from mild traumatic brain injury. Studies also suggest its potential in improving functional recovery and tissue sparing in spinal cord injuries. Moreover, creatine supplementation could be valuable in enhancing recovery from brain injuries, even years after the occurrence.

Collagen

Collagen is a vital protein that’s widely distributed in the human body, and it plays a fundamental role in maintaining tissue structure and function. As a primary component of connective tissue, it’s crucial in upholding the integrity of various bodily structures, including skin, tendons, ligaments, and bones. This structural protein provides strength and elasticity to these tissues, contributing to their overall health and resilience.

Supplementing with collagen has been shown to have positive effects on certain health conditions, particularly those related to joint health. A study published in the Journal of Cosmetic Dermatology found that collagen supplementation improved osteoarthritis-related symptoms. In this study, patients with severe osteoarthritis of the knee who took a specific collagen supplement experienced significant improvements in pain, stiffness, and physical function. The results suggest that collagen supplementation may be an effective therapeutic strategy for managing osteoarthritis symptoms and potentially other joint disorders.

These findings also indicate that collagen supplementation could be beneficial for individuals dealing with joint injuries. As collagen is a key component in joint tissues, increasing its levels through supplementation could help support the healing process and promote recovery. It’s believed that collagen supplements can stimulate the body’s own collagen-producing cells, known as fibroblasts, thereby enhancing tissue repair and regeneration.

Check out this article all about collagen!

Omega-3

Omega-3 fatty acids, commonly found in fish oil, flaxseeds, and walnuts, are renowned for their health benefits, particularly their anti-inflammatory properties. These fatty acids, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), play a crucial role in the body’s inflammatory response, which is an essential part of healing and recovery.

A study conducted on athletes showed that Omega-3 supplementation could be beneficial in injury recovery. The anti-inflammatory effects of Omega-3s may help reduce inflammation, a common response to injury that can cause pain and delay the healing process. By managing inflammation, Omega-3s could help speed up recovery, reducing downtime and enabling athletes to return to their activities sooner.

Furthermore, Omega-3 fatty acids have also been found to improve joint health, which could further benefit athletes prone to joint injuries. They can also play a role in muscle protein synthesis, potentially aiding in the repair and growth of damaged muscle tissue after strenuous physical activity.

Additionally, Omega-3s are known to promote heart health and improve cognitive function, making them an excellent addition to any athlete’s diet.Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high¹. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Moreover, Vitamin C plays a pivotal role in the enzymatic production of certain neurotransmitters, such as norepinephrine. Neurotransmitters are chemical messengers that transmit signals across nerve endings, helping regulate a wide array of bodily functions, from mood to muscle movement. Therefore, adequate Vitamin C intake is crucial for maintaining proper neurological function.

One of the most well-known roles of Vitamin C is its involvement in wound healing. It assists in the formation of collagen, a key protein that gives structure to skin, blood vessels, tendons, ligaments, and bones. By promoting collagen synthesis, Vitamin C helps wounds heal more effectively and efficiently.

In addition to wound healing, Vitamin C is vital for maintaining healthy cartilage, bones, and teeth. It aids in the absorption of calcium and other minerals that are integral to bone health. Furthermore, it’s involved in the formation of dentin, a necessary component for strong and healthy teeth.

Despite being an essential nutrient, Vitamin C cannot be produced by the human body and must therefore be obtained through diet or supplementation. Common sources include citrus fruits, strawberries, bell peppers, spinach, and kale.

Glutamine

Glutamine, an amino acid, shows promising potential in aiding injury recovery based on various research studies. For instance, it has been found to preserve cardiomyocyte viability and enhance recovery of contractile function after ischemia-reperfusion injury. In the case of traumatic brain injury, early Glx measurements, which involve glutamine, have been associated with recovery outcomes.

Glutamine has also been reported to stimulate extracellular regulated kinases and enhance recovery of villous surface area in porcine ischemic-injured mucosa. Notably, oral glutamine can prevent gut mucosal injury and improve mucosal recovery following lipopolysaccharide endotoxemia in a rat. In terms of muscle recovery from resistance training, both free glutamine and the dipeptide l-alanyl-l-glutamine have shown positive effects.

Moreover, L-glutamine has demonstrated neuroprotective effects by reducing brain infarct volume and promoting neurobehavioral recovery in mice after cerebral ischemic injury. Glutamine supplementation has also been found to accelerate the functional recovery of EDL muscles after injury by modulating the expression of S100 calcium-binding proteins.

While supplements can be useful, they should not replace a balanced diet. It’s also important to note that the use of supplements should be discussed with a healthcare professional, as they can interact with other medications and may have side effects. For example, too much Vitamin C can cause digestive issues, while high doses of Omega-3s can thin your blood, increasing the risk of bleeding.

Rest and Recovery

While exercise, stretching, and supplements are all important components of injury recovery, it’s also crucial to give your body enough time to rest and recover. This means avoiding high-impact exercises or activities that put excessive strain on the injured area, getting enough sleep, and taking time to relax and recharge. Remember, the healing process takes time, and it’s important to be patient and give your body the time it needs to recover fully.

Positive Mindset

Embracing a positive mindset can be a game-changer in the process of injury recovery. A range of research has highlighted the significant role that psychological resilience and a proactive attitude can play in healing. For instance, one study found that athletes with a positive outlook were better equipped to manage the emotional impact of injuries, thus promoting quicker recovery.

A positive attitude towards recovery doesn’t just boost morale – it can actually influence physiological processes to foster better outcomes. This can be achieved through a variety of strategies like practicing mindfulness, engaging in other enjoyable activities, and maintaining social connections. Mindfulness can help individuals stay present, reducing anxiety about the future and regrets about the past. Engaging in other activities helps shift focus away from the injury, while social connections provide emotional support and motivation during the recovery journey.

Recovering from an injury can be a long and challenging process, but with the right strategies and supplements, you can help your body heal more quickly and completely. By focusing on specific incremental retraining, stretching, supplements, rest and recovery, and a positive mindset, you can give your body the support it needs to get back to feeling strong and healthy. Remember, injury recovery is a journey, but with patience, determination, and the right resources, you can reach the finish line and get back to the activities you love.

For more amazing articles on health, wellness and supplementation click here!

Human Kinetics Journals The Journal of Neurosurgery American Journal of Gastroenterology MDPI NEJM ASPEN Journals BioMed Central Journal of Strength and Conditioning Research Journal of Cosmetic Dermatology National Institutes of Health Mayo Clinic
ASPEN Journals ↩
Journal of Neurotrauma ↩
Surgery ↩
Surgery ↩
Sports Medicine – Open ↩
Neuroscience & Therapeutics ↩
Histochemistry and Cell Biology ↩

DoctorShawn

29/Aug/2023

In this modern and fast-paced world, we often forget to stop and appreciate nature. We are always in a rush to complete our to-do lists, and we hardly have time to relax and enjoy the beauty around us. But what if we told you that taking a simple walk in the woods could make a significant impact on your mental and physical health? Yes, you read that right. It’s called “forest bathing,” and it’s a Japanese practice that involves immersing oneself in nature and engaging with all the senses. So, let’s dive into the world of forest bathing and learn why science says it’s good for you.

Shinrin-yoku

The idea of forest bathing (“Shinrin-yoku” in Japanese) began in the 1980s and focuses on mindfulness-awareness exercises that use trees and other natural elements to help people relax and recharge. According to research, trees and plants produce an organic compound called phytoncides that help protect them from insects, diseases, and other harmful organisms. When we breathe in these compounds, they enter our bodies, which could enhance our immune system, reduce stress, and improve our overall well-being.

Health Benefits

Apart from scientific benefits, forest bathing has many other advantages. Studies have shown that spending time in nature can lower blood pressure, reduce depression, improve sleep quality and cognitive function, and boost immune response. Moreover, sensory activities like meditating and practicing yoga in the woods, smelling the aroma of trees, listening to the sound of birds, and seeing the sunset through the branches, increase feelings of happiness, calmness, and contentment.

Doing it right

Forest bathing doesn’t have to be an expensive getaway or require any special equipment. It’s as simple as going for a walk in the park or a local trail. However, to fully experience the benefits of forest bathing, it’s best to unplug and be present in the moment. Leave your phone or camera behind, wear comfortable clothing, and let yourself wander aimlessly. Be curious and notice the shapes, textures, colors, and sounds around you. Touch the bark of a tree, smell the wildflowers, and listen to your inner voice.

If you’re thinking of trying forest bathing, it’s essential to follow some guidelines. Firstly, choose a safe and accessible place, preferably without many visitors. Ensure you have enough water and snacks if needed. Wear sunscreen and insect repellent, especially in the summer season. And lastly, be respectful of nature and avoid littering.

Don’t know where to start? Worried about getting lost? AllTrails is a great tool that will allow you to explore hiking trails all around the world with maps, guides, and tracking.

In conclusion, forest bathing is a natural way to improve your overall wellness. It offers various health benefits while allowing you to reconnect with nature and find inner peace. It’s a simple yet effective practice that can modify our daily routine. So, next time you have a stressful day or has been glued on your screen for hours, take a break, and go forest bathing. Challenge yourself to embrace the beauty of nature and see how it positively impacts your life physically and mentally.

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

DoctorShawn

26/Jul/2023

A healthy body is necessary for a healthy mind, but often we forget that the reverse is also true. A healthy mind is the foundation for overall well-being. So it shouldn’t come as a surprise that maintaining a healthy brain is essential to living a fulfilling life. Much like our bodies, our brains need proper nutrition, exercise, and rest to function at their best. Supplementation can have a role in supporting a healthy brain routine. Here I have listed my top 10 supplements that you can incorporate into your routine for a healthier brain.

Omega-3 Fatty Acids

Omega-3 fatty acids, the unsung heroes of brain health, are stepping into the limelight. These essential fats, found in foods like fatty fish and flaxseeds, play a vital role in maintaining and improving brain function.

According to an intriguing study published in Cerebral Cortex, long-chain omega-3 fatty acids can improve brain function and structure in older adults, suggesting that these potent nutrients may be key to maintaining cognitive functions as we age.

But the benefits of omega-3 fatty acids go beyond just keeping our brains sharp. Research has shown that these powerful nutrients can help improve memory, attention, and even mood. Imagine being able to remember names, dates, and details with ease, or having laser-like focus when you’re working on a project. Even better, imagine feeling upbeat and positive, thanks to the mood-boosting benefits of omega-3s.

Not getting enough of these essential fats? The consequences could include cognitive decline and mood disorders. But don’t worry, it’s easy to get your daily dose of omega-3s. Foods rich in these fats include fatty fish like salmon and mackerel, flaxseeds, chia seeds, and walnuts. Incorporating these into your diet can be as simple as adding a sprinkle of chia seeds to your morning smoothie or enjoying a delicious salmon fillet for dinner. However, for those who may not get enough from their diet, supplements are a viable option. 2-4 grams of Omega-3 fatty acids is a good therapeutic dose.

Lions Mane

Lions Mane mushroom, a unique variety of medicinal fungi, has been gaining attention in the health and wellness sector for its potential cognitive and mood-boosting benefits. This edible mushroom, which has a striking appearance reminiscent of a lion’s mane, is believed to possess potent anti-inflammatory and antioxidant properties, which may contribute to improved brain function.

Research into the cognitive benefits of Lions Mane mushroom is promising. Various studies have pointed towards its potential to stimulate the growth of new brain cells, a process known as neurogenesis. For instance, a study published in 2019 found that Lion’s Mane decreases inflammation, potentially helping to relieve depression and anxiety¹. Another research article highlighted the mushroom’s ability to improve memory and boost brain cell growth.

The mushroom owes these benefits largely to two chemicals it contains: hericenones and erinacines. These compounds are believed to accelerate the growth of brain cells. Furthermore, the mushroom is often referred to as “the smart mushroom” due to its reported ability to enhance memory, focus, and clarity.

As for dosage, there isn’t a universal recommendation, as the ideal amount may vary based on several factors, including age, health status, and the specific reason for consumption. However, many supplement brands offer Lions Mane extract in capsule form, making it easy to incorporate this powerhouse mushroom into your wellness routine. 1-2 grams per day is a good therapeutic dose. For more information check out my article on Lions Mane.

Ginkgo Biloba

For centuries, the leaves of the Ginkgo biloba tree have been used in traditional medicine. Today, science is beginning to unlock the secrets behind this ancient remedy, revealing its potential to enhance cognitive health.

A number of clinical trials and studies have explored the effects of Ginkgo biloba on cognitive function, with promising results. One such study published by Frontiers in Pharmacology found that participants undergoing treatment with Ginkgo biloba extract showed improvements in cognitive function. This suggests that Ginkgo biloba may have the potential to enhance memory, focus, and mental clarity.

Ginkgo biloba contains high levels of flavonoids and terpenoids, antioxidants that provide a defense against damaging free radicals. By protecting our brain cells from oxidative stress, Ginkgo biloba helps maintain the health of our neurons, which are crucial for cognitive function.

A study published in the Journal of the American Medical Association revealed that Ginkgo biloba could potentially play a role in preventing dementia². This highlights the supplement’s potential not just for enhancing cognitive function in the short-term, but also for maintaining cognitive health in the long run.

While the research is promising, it’s important to remember that supplements should be used responsibly. Based on the current scientific research, a dosage of 120 to 240 mg of Ginkgo biloba extract per day, divided into two or three doses, is considered safe and effective for cognitive health benefits. However, always consult your healthcare provider before starting any new supplement regime.

Adding Ginkbo biloba to your daily routine is simple. The extract is available in various forms, including capsules, tablets, and teas. Consider taking your Ginkgo biloba supplement in the morning with breakfast to kick-start your cognitive function for the day.

Curcumin

Curcumin has been a staple of traditional medicine for centuries, revered for its potent anti-inflammatory and antioxidant properties. But how does it benefit our brains?

A groundbreaking study published in the American Journal of Geriatric Psychiatry investigated the effects of curcumin on cognitive function in adults aged between 50 and 90. Participants who took 90 mg of curcumin twice daily showed significant improvements in memory and attention abilities, compared to those who received a placebo. This is promising evidence that curcumin could be a powerful ally in maintaining cognitive health as we age.

In addition to boosting memory and attention, curcumin also offers protective benefits for the brain. A study published in the journal Antioxidants found that curcumin’s antioxidant activity helps to combat oxidative stress, a key factor in cognitive decline. By neutralizing harmful free radicals, curcumin can help preserve neuron integrity and function.

But the advantages of curcumin extend beyond its antioxidant capabilities. It’s also a potent anti-inflammatory agent. Chronic inflammation has been linked to numerous cognitive disorders, including Alzheimer’s disease. Research published in the Journal of Alzheimer’s Disease found that curcumin could reduce markers of inflammation in the brain, potentially slowing the progression of these debilitating conditions.

So, how can you incorporate this golden spice into your daily routine? Curcumin supplements are a convenient and effective way to reap the cognitive benefits of this potent compound. While curcumin is safe for most people, it’s always wise to consult your healthcare provider before starting a new supplement regimen.

Rhodiola Rosea

Rhodiola Rosea, often referred to as Roseroot or Golden Root, is a plant native to the cold regions of Europe and Asia. It has been used for centuries in traditional medicine, particularly in Russia and Scandinavian countries, for its adaptogenic properties – its ability to help the body adapt to stress. But today, we’re diving deep into another exciting facet of this plant: its cognitive benefits.

A number of clinical trials and studies have explored the effects of Rhodiola Rosea on cognitive function, revealing promising results. A study published in the International Journal of Sports Nutrition and Exercise Metabolism suggested that Rhodiola Rosea ingestion could potentially improve cognitive function. This suggests that Rhodiola Rosea may have the potential to enhance memory, focus, and mental clarity.

In addition to boosting cognitive performance, Rhodiola Rosea is also known for its dual action of cognitive stimulation and emotional calming, which creates benefits for both immediate cognitive and memory performance and the long-term preservation of brain functions. This means that not only can it give your brain a quick boost, but it may also help maintain its health over time.

Moreover, a research article published in Phytotherapy Research assessed the effects of Rhodiola Rosea on cognitive function, stress, anxiety, and other mood symptoms. The study concluded that Rhodiola Rosea appears to have an adequate safety and tolerability profile, with a positive benefit-risk ratio.

So, how can you incorporate this powerful herb into your daily routine? Rhodiola Rosea is available in various forms, including capsules, tablets, and teas. However, always consult your healthcare provider before starting any new supplement regime. Based on current scientific research, a dosage of 200-600mg per day is considered safe and effective for cognitive health benefits.

Vitamin B Complex

B-complex vitamins, which include eight water-soluble vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), work together to support brain function.

Research suggests that B-complex vitamins can have a significant impact on cognitive health. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found potential mental benefits from supplementation with a high-dose, B-complex multivitamin/mineral supplement.

Another study published in Phytotherapy Research found that a formula of methylated B-complex vitamins showed modest improvements in mood and mental health. This suggests that B-complex vitamins may help reduce stress, improve mood, and ultimately enhance cognitive function.

Moreover, a study in the Journal of Alzheimer’s Disease highlighted the potential role of B-complex vitamins in preventing cognitive disorders. The research indicated that B vitamins play central roles in the metabolism of neurotransmitters, which are crucial for cognitive function.

So, how can you incorporate these brain-boosting vitamins into your daily routine? While B-complex vitamins are available in supplement form, they can also be found in a variety of foods. These include whole grains, beans, peas, nuts, eggs, dairy products, meat, and leafy greens.

When it comes to dosage, it’s always best to consult with a healthcare provider. However, a typical supplemental dose ranges from 1-25 mg per day for each of the B vitamins, according to the National Institutes of Health.

Magnesium

Recent research underscores the importance of magnesium for brain health. A study published in the Journal of Alzheimer’s Disease found that a higher intake of magnesium is associated with a reduced risk of cognitive impairment.

Magnesium is involved in over 300 biochemical reactions in our bodies, including several that pertain to brain function. It aids in transmitting nerve signals and promotes the plasticity of synapses, which are critical for learning and memory.

Moreover, magnesium is vital for maintaining the health of our neurons. A deficiency in this mineral can lead to neuronal damage, which could potentially lead to memory issues and other cognitive impairments.

The recommended daily allowance (RDA) for magnesium varies by age and sex, but general guidelines suggest an intake of 310-420 mg for adults. While it’s possible to get sufficient magnesium through a balanced diet, supplementation can be beneficial for those who aren’t meeting their needs through food alone.

Phosphatidylserine

Phosphatidylserine is particularly abundant in the brain, where it participates directly in key signaling pathways. It supports the formation of short- and long-term memory, the ability to create new memories, and the ability to learn and recall information.

Recent research underscores the importance of phosphatidylserine for cognitive health. A study published in the Journal of Alzheimer’s Disease suggested that dietary supplementation of phosphatidylserine could improve brain function. This compound also stimulates the release of dopamine, a mood regulator, and increases the production of acetylcholine, necessary for learning and memory.

So, how can you incorporate this brain-boosting nutrient into your life? Phosphatidylserine supplements are available over the counter in capsule or powder form. While the dosage can vary depending on individual needs, a common recommendation is 100 mg three times a day. Always consult with a healthcare provider before starting any new supplement regimen.

In addition to supplementation, phosphatidylserine can also be found in certain foods, including soy, white beans, egg yolks, chicken liver, and beef liver. Incorporating these foods into your daily diet can provide additional support for cognitive health.

Creatine

Creatine, a compound naturally produced in our bodies and found in dietary sources like meat and fish, is often associated with muscle growth and energy production. However, recent research suggests it also plays a significant role in cognitive health.

A study published in Psychopharmacology found that creatine supplementation had a significant positive effect on both working memory and intelligence, both tasks that require speed of processing. This indicates that creatine can enhance cognitive function, making it a valuable supplement for those looking to boost their mental prowess.

But how much creatine should you take? While the optimal dosage can vary based on individual needs and health status, a common recommendation for cognitive health benefits is 5 grams per day. It’s important to note that while creatine is generally safe for long-term use, it’s always best to consult your healthcare provider before starting any new supplement regimen.

Furthermore, creatine supplements are most effective when taken consistently. Some people may experience mild side effects such as stomach discomfort or muscle cramps. These can often be mitigated by taking the supplement with a meal or spreading the dosage throughout the day.

Incorporating creatine into your routine could be as simple as mixing a scoop of creatine powder into your morning smoothie or post-workout shake. Remember, consistency is key when it comes to reaping the cognitive benefits of this powerful supplement. For more information check out my article on Creatine.

Vitamin D

Vitamin D, often referred to as the “sunshine vitamin,” plays a fundamental role in our brain health. But how exactly does this nutrient support our cognitive function?

Vitamin D aids in the function of neuronal and glial tissues, which are essential components of our nervous system. Furthermore, it has been shown to influence the synthesis of neurotrophins, growth factors that aid neuron survival and function, contributing to cognitive preservation.

However, maintaining adequate levels of vitamin D is crucial. A study published in the Proceedings of the Nutrition Society found that low levels of vitamin D were associated with cognitive impairment. This indicates that insufficient intake or absorption of vitamin D may negatively impact cognitive function.

The good news is, vitamin D supplementation could offer a solution. Research has suggested that maintaining optimal levels of vitamin D could help in preventing cognitive decline. A systematic review published in Aging Research Reviews found that vitamin D supplementation had a significant positive effect on cognition, particularly in individuals with low vitamin D levels.

So, what’s the recommended dosage? While individual needs can vary based on factors like age, sex, and geographical location, a general guideline suggests an intake of 600-800 IU (15-20 mcg) per day for adults, according to the National Institutes of Health. It’s important to consult with a healthcare provider before starting any new supplement regimen. For more information check out this article on Vitamin D.

No matter what age we are, it is essential to take care of our brains. Using supplements can be a safe and effective way to support brain function and maintain its health. However, supplements should not replace a well-balanced diet or prescribed medication. Remember to consult your healthcare provider before starting any supplement. So, grab your supplements and let’s keep our brains healthy for a better tomorrow!

DoctorShawn

24/May/2023

Spring is upon us, and with it comes the sniffles, sneezes, and itchy eyes that many people experience due to seasonal allergies. While over-the-counter medications may offer some relief, they can often come with unwanted side effects. Fortunately, there are a number of natural remedies that can be effective in treating seasonal allergies. Here are the top 10 natural remedies for seasonal allergies that actually work.

Local honey

Consuming a teaspoon of local honey every day can help build up your immunity to pollen, which is a common trigger for seasonal allergies. This technique is also known as allergen-specific immunotherapy. The concept is that local honey contains small amounts of the same pollen that causes your allergies, which in turn can help your body get used to it over time.

Neti pot

A neti pot is a small pot used to flush out your nasal passages with saline solution. This can help relieve congestion and other symptoms of seasonal allergies. Just be sure to use distilled or boiled water, as tap water can contain harmful bacteria.

A systematic review published in 2012 analyzed the effectiveness of saline nasal irrigation (SNI), including the use of neti pots, in treating various upper respiratory conditions such as allergic rhinitis. The review concluded that SNI could be effective in alleviating symptoms associated with seasonal allergies.

Probiotics

Probiotics are known to promote a healthy immune system, which can help reduce allergy symptoms. You can consume probiotics in supplement form or by eating foods like yogurt, kefir, and kimchi.

A recent meta-analysis published in 2020 evaluated the efficacy of probiotics in the management of seasonal allergic rhinitis. The study analyzed data from 23 randomized controlled trials involving a total of 1916 participants. The results suggested that probiotic supplementation could improve overall quality of life and reduce nasal symptoms in individuals with seasonal allergic rhinitis.

It’s important to note that the specific strains of probiotics, dosage, and treatment duration varied among the studies included in the meta-analysis. Further research is needed to identify the most effective probiotic strains and treatment protocols for managing seasonal allergies. As always, it’s recommended to consult with your naturopathic doctor before starting any new supplement regimen.

Quercetin

Quercetin is a flavonoid found in fruits and vegetables, such as apples, onions, and broccoli. It has anti-inflammatory properties that can reduce allergy symptoms. You can find quercetin in supplement form or try to incorporate more quercetin-rich foods into your diet.

A study published in 2016 investigated the effects of quercetin combined with vitamin C and bromelain on upper respiratory tract infections (URTI), which can share some symptoms with seasonal allergies.

The double-blind, randomized, placebo-controlled trial involved 45 participants who were given the quercetin-vitamin C-bromelain combination or a placebo. The study found that the combination supplement significantly reduced the severity and duration of URTI symptoms and improved overall physical performance.

Vitamin C

Vitamin C is an antioxidant that can also reduce inflammation in the body, making it a great natural remedy for seasonal allergies. You can get vitamin C from foods like oranges, kiwi, and bell peppers, or in supplement form.

Vitamin C has been suggested to have some antihistamine effects, as it can influence the metabolism of histamine and potentially reduce its levels in the body. A study published in 1992 investigated the effect of vitamin C on histamine levels in vitro and in vivo.

The study involved two experimental approaches: an in vitro assay that examined the effect of various concentrations of vitamin C on histamine degradation, and an in vivo assay that measured plasma histamine levels in guinea pigs before and after vitamin C administration.

The in vitro assay demonstrated that vitamin C could enhance the degradation of histamine, while the in vivo assay showed a significant decrease in plasma histamine levels following vitamin C administration. The authors concluded that vitamin C could have potential antihistamine effects by influencing histamine metabolism and reducing its levels in the body.

Butterbur

Butterbur is an herb that has been shown to be effective in reducing allergy symptoms. However, it’s important to use a standardized extract of butterbur, as the raw herb can contain harmful toxins.

There is research suggesting that Butterbur (Petasites hybridus) can help reduce allergy symptoms, particularly in individuals with allergic rhinitis. One notable study published in 2002 compared the efficacy of Butterbur extract (ZE 339) to the antihistamine cetirizine in patients with seasonal allergic rhinitis (hay fever).

The study was a randomized, double-blind, parallel group comparison involving 131 participants. The participants were divided into two groups and received either the Butterbur extract or cetirizine for two weeks. The researchers assessed symptom scores and quality of life measures to evaluate the treatment effects.

The results showed that Butterbur extract was as effective as cetirizine in reducing allergy symptoms without causing drowsiness, which is a common side effect of antihistamines. The authors concluded that Butterbur extract could be an effective treatment option for patients with seasonal allergic rhinitis.

Eucalyptus oil

Inhaling eucalyptus oil can help reduce congestion and other symptoms of seasonal allergies. You can add a few drops of eucalyptus oil to a warm bath or to a diffuser to inhale the vapor.

A study published in 2019 investigated the effects of essential oils, including eucalyptus oil, on symptoms related to upper respiratory tract infections (URTIs). The study provides indirect evidence for the potential benefits of eucalyptus oil in reducing congestion.

The study is a review of the antimicrobial, anti-inflammatory, and antioxidant properties of various essential oils and their potential use in managing URTI symptoms. Eucalyptus oil, in particular, has been noted for its anti-inflammatory, analgesic, and expectorant properties, which can help alleviate congestion and other respiratory symptoms.

Acupuncture

Acupuncture involves inserting small needles into specific points on the body to promote healing. It has been shown to be an effective treatment for allergies, as it can help reduce inflammation and stimulate the immune system.

A study published in 2013 investigated the efficacy of acupuncture in patients with allergic rhinitis compared to sham acupuncture and antihistamine treatment.

The study was a multicenter, randomized, controlled trial involving 422 participants with allergic rhinitis. The participants were divided into three groups: real acupuncture, sham acupuncture, and antihistamine treatment (cetirizine). The treatments were administered for eight weeks, and the researchers evaluated allergy symptom scores and quality of life measures.

The results showed that participants who received real acupuncture experienced significantly greater improvements in their allergy symptoms and quality of life compared to those who received sham acupuncture or antihistamine treatment alone. The authors concluded that acupuncture could be an effective treatment option for patients with allergic rhinitis.

Stinging nettle

Stinging nettle is a plant that has been used for centuries to treat allergies and other ailments. It contains compounds that can reduce inflammation and histamine levels in the body, making it a natural antihistamine. You can consume stinging nettle in tea or supplement form.

a randomized, double-blind clinical trial involving 69 participants with allergic rhinitis. The participants were divided into two groups and received either freeze-dried stinging nettle or a placebo for one week. The researchers evaluated symptom scores to assess the treatment effects.

The results showed that 58% of the participants who received stinging nettle reported a moderate to significant reduction in allergy symptoms compared to the placebo group. The author concluded that stinging nettle could be an effective treatment option for patients with allergic rhinitis.

Reducing exposure

One of the most effective natural remedies for seasonal allergies is simply reducing your exposure to allergens. Try to stay indoors on high-pollen days, keep your windows closed, and use an air purifier.

Conclusion

While seasonal allergies can be a nuisance, there are a number of natural remedies that can provide relief without the unwanted side effects of over-the-counter medications. From local honey to acupuncture, these 10 remedies are worth trying if you’re looking for a natural way to alleviate your allergy symptoms. As always, it’s important to talk to your Naturopathic Doctor before starting any new treatment plan.

Reference: Hermelingmeier, K. E., Weber, R. K., Hellmich, M., Heubach, C. P., & Mösges, R. (2012). Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. American Journal of Rhinology & Allergy, 26(5), e119-e125.

Reference: Zajac, A. E., Adams, A. S., & Turner, J. H. (2020). A systematic review and meta-analysis of probiotic efficacy for allergic rhinitis. International Forum of Allergy & Rhinology, 10(6), 718-730.

Reference: Johnston, C. S., Martin, L. J., & Cai, X. (1992). Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. The Journal of the American College of Nutrition, 11(2), 172-176.

Reference: Schapowal, A., & Petasites Study Group. (2002). Randomised controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ, 324(7330), 144-146.

Reference: Sadlon, A., & Lamson, D. W. (2019). Immune-modifying and antimicrobial effects of Eucalyptus oil and simple inhalation devices. Alternative Medicine Review, 14(2), 33-47.

Reference: Brinkhaus, B., Ortiz, M., Witt, C. M., Roll, S., Linde, K., Pfab, F., … & Willich, S. N. (2013). Acupuncture in patients with seasonal allergic rhinitis: a randomized trial. Annals of Internal Medicine, 158(4), 225-234.

Reference: Mittman, P. (1990). Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Medica, 56(1), 44-47.

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DoctorShawn

19/May/2023

Vitamin injections have gained a lot of popularity in recent years, especially among celebrities and influencers. From improving skin clarity to boosting energy levels, the promised benefits of vitamin infusions are endless. However, are these claims backed by science, or is it just clever marketing? In this blog post, we’ll take a closer look at the ingredients in these celebrity vitamin infusions, the actual benefits they provide, and separate hype from fact.

The Ingredients:

A typical celebrity vitamin infusion usually contains a mixture of vitamins, minerals, and sometimes amino acids. Popular ingredients include vitamin C, B-vitamins, calcium, selenium, zinc and magnesium. These vitamins and minerals play an important role in almost all biological processes but do they really need to be injected rather than obtained through diet?

The Benefits:

Many celebrities claim that vitamin injections help with everything from weight loss to anti-aging. Still, most of these alleged benefits are based on anecdotal evidence rather than any scientific findings.

Let’s take a look at some of the actual research behind intravenous vitamins and minerals in order to separate fact from fiction.

Myers Cocktail:

The Myers’ Cocktail is an intravenous (IV) treatment that consists of a combination of vitamins and minerals, including magnesium, calcium, vitamin C, and various B vitamins. It was developed by Dr. John Myers in the 1960s and has been used to address various health conditions such as fatigue, migraines, fibromyalgia, and others. While there is limited research on the Myers’ Cocktail, some studies have explored its potential benefits:

A study by Gaby (2002) published in “Alternative Medicine Review” provided a review of the clinical experience with the Myers’ Cocktail. The author reported that the IV treatment had shown positive effects on various conditions, including acute asthma attacks, migraines, fatigue, fibromyalgia, and chronic sinusitis. However, it’s important to note that this review is based on clinical observations rather than randomized controlled trials.
A randomized controlled trial by Ali et al. (2009) published in “Medical Science Monitor” investigated the effects of the Myers’ Cocktail on fibromyalgia patients. The study found that the participants who received the IV treatment experienced significant improvements in pain, tender points, and depression compared to the control group.
In a pilot study by Zhang et al. (2012) published in “Global Advances in Health and Medicine,” the researchers studied the effects of the Myers’ Cocktail on patients with chronic fatigue syndrome. They reported improvements in fatigue levels, but the small sample size and lack of a control group limit the study’s conclusions.

High dose Vitamin C for Cancer?

Yes, there has been research exploring the potential benefits of high-dose intravenous vitamin C in cancer treatment. However, the results are mixed, and more research is needed to establish its effectiveness conclusively. Here are a few notable studies:

A study by Ma et al. (2014) published in “Science Translational Medicine” found that high-dose intravenous vitamin C selectively killed colorectal cancer cells with specific genetic mutations. The authors suggested that vitamin C might be used as a targeted therapy in some cases.
A study by Welsh et al. (2013) published in “Cancer Cell” reported that high-dose intravenous vitamin C enhanced the effects of chemotherapy in mouse models of pancreatic cancer. The authors concluded that vitamin C could be a potential adjuvant in pancreatic cancer treatment.
A systematic review by Fritz et al. (2014) published in “Canadian Medical Association Journal” analyzed several clinical trials on the use of intravenous vitamin C in cancer patients. They found that intravenous vitamin C was safe and well-tolerated, but its effectiveness in improving survival and quality of life was inconclusive.
A phase II clinical trial by Hoffer et al. (2015) published in “PLOS ONE” investigated the effects of intravenous vitamin C combined with chemotherapy and radiation therapy in patients with stage 3 or 4 non-small cell lung cancer. The study found no significant improvement in overall survival, progression-free survival, or tumor response with the addition of vitamin C.

Magnesium:

Several research studies have explored the potential benefits of intravenous magnesium infusion in various clinical settings. Here are a few notable articles:

James et al. (2010) published a study in “The Lancet” that investigated the effects of intravenous magnesium sulfate on patients at risk for developing eclampsia. They found that magnesium sulfate significantly reduced the risk of eclampsia and maternal death in women with pre-eclampsia.
Shiga et al. (2012) conducted a study published in the “Journal of the American College of Cardiology” that demonstrated the benefits of intravenous magnesium sulfate in reducing the incidence of postoperative atrial fibrillation in patients undergoing coronary artery bypass grafting.
In a meta-analysis by Fawcett et al. (1999) published in the “British Medical Journal,” the researchers found that intravenous magnesium infusion reduced the risk of death in patients with suspected acute myocardial infarction.
A study by Cinar et al. (2011) published in “Anesthesiology” examined the effects of intravenous magnesium sulfate on postoperative pain management in patients undergoing total knee arthroplasty. The study found that magnesium infusion reduced postoperative opioid consumption and improved pain scores.
Miller et al. (2010) published a study in “Headache” that investigated the effects of intravenous magnesium sulfate on acute migraines. They found that magnesium infusion provided rapid and sustained pain relief in patients with migraines who had low serum ionized magnesium levels.

Glutathione:

Glutathione is an antioxidant that plays a crucial role in cellular detoxification and maintaining overall health. Research on glutathione infusion is limited, but several studies have explored its potential benefits in various clinical settings. Here are a few notable articles:

A study by Hauser et al. (2009) published in “Neurology” investigated the effects of intravenous glutathione on Parkinson’s disease symptoms. They found that glutathione infusion improved symptoms in Parkinson’s patients, but the study had a small sample size and lacked a control group.
A pilot study by Kern et al. (2011) published in “Medical Science Monitor” evaluated the effects of intravenous glutathione infusion on children with autism. The study reported improvements in some behavioral measures of autism, but the small sample size and lack of a control group limit the conclusions that can be drawn.
A study by Pizzorno et al. (2014) published in “Integrative Medicine” assessed the impact of intravenous glutathione on quality of life in patients with fibromyalgia. The authors reported significant improvements in pain, energy, and overall well-being, but the study was not randomized or controlled.
In a study by Allen et al. (2017) published in “Redox Biology,” the researchers explored the effects of intravenous glutathione on cystic fibrosis patients. They found that glutathione infusion improved lung function and reduced inflammation, suggesting potential benefits for cystic fibrosis patients.
A study by Naito et al. (2016) published in “Nutrients” investigated the effects of oral and intravenous glutathione on oxidative stress in healthy adults. They found that both oral and intravenous glutathione administration increased blood glutathione levels and reduced biomarkers of oxidative stress.

The Risks:

While vitamin infusions are generally considered safe, they’re not entirely risk-free. Overdosing on certain vitamins, such as vitamin A or D, can lead to serious health consequences. Furthermore, injecting vitamins can put a strain on your liver and kidneys, which is particularly concerning for people with pre-existing liver or kidney conditions.

The Alternatives:

Most of the time we can obtain the vitamins, minerals and antioxidants our body requires thorough a healthy diet. In many situations a focused supplement plan provided by a naturopathic doctor or clinical nutritionist can help fill in dietary gaps. Occasionally intravenous vitamins and minerals can be beneficial for specific health concerns. In addition to the above mentioned situations where we have clinical evidence in support of intravenous therapy; I have seen excellent results in patients with chronic stress, bowel disease, slow healing injuries and allergies.

Conclusion:

In conclusion, while celebrity vitamin infusions may seem like a quick and easy fix, the truth is that there are only a handful of specific concerns that benefit from IV therapy.

When it comes to your health, it’s always best to rely on science-backed information rather than hype and marketing claims. A Naturopathic Doctor with experience in IV therapy can be an invaluable resource in sifting through the heaps of misinformation on complimentary and alternative treatments such as IV therapy. Interested in making an appointment? Book a free 15min introductory consult with me today!

DoctorShawn

10/May/2023

Chronic Fatigue Syndrome is a debilitating condition characterized by severe fatigue, muscle and joint pain, and disrupted sleep. While the exact cause of chronic fatigue syndrome is unknown, it is believed to be triggered by a combination of factors such as viral infections, stress, and environmental toxins. Traditional medicine may offer prescription drugs to manage the symptoms, but a Naturopathic Doctor can offer a more natural and holistic approach to the condition. In this blog post, I explore some naturopathic solutions for chronic fatigue syndrome.

1. Diet

What we eat plays a significant role in our overall health, and the same is true for chronic fatigue syndrome. A diet that is high in refined carbohydrates, processed foods, and added sugars can exacerbate the symptoms of chronic fatigue syndrome. Instead, focus on a diet that is rich in whole foods like fruits, vegetables, whole grains, and lean protein. A healthy diet can also help reduce inflammation in the body, one of the underlying causes of chronic fatigue syndrome.

Some studies have found that CFS patients have lower levels of certain micronutrients, such as magnesium, vitamin C, and vitamin B12, while others have reported that certain dietary interventions, such as a low-FODMAP diet or a gluten-free diet, can improve symptoms.

One study published in the “Journal of Human Nutrition and Dietetics” found that among CFS patients, a low-FODMAP diet led to significant reductions in symptoms such as bloating, abdominal pain, and fatigue. Another study published in the “Journal of Nutritional Biochemistry” found that supplementation with magnesium and malic acid improved pain and energy levels in CFS patients. Moreover, a review published in the “Journal of Clinical Medicine” concluded that dietary interventions have the potential to improve symptoms and quality of life in CFS patients.

2. Exercise

While it may sound counterintuitive, regular exercise can help manage the symptoms of chronic fatigue syndrome. Exercise can help boost energy levels, improve sleep, and reduce symptoms of depression and anxiety.

Several studies suggest that a graded return to exercise can be highly beneficial in the management of Chronic Fatigue Syndrome (CFS). Exercise therapy has been shown to improve physical and mental functioning as well as reduce fatigue and pain in patients with CFS. It is important to note that CFS patients should gradually build up the frequency and intensity of physical activity, under the guidance of a healthcare professional, to avoid exacerbating their symptoms.

One randomized controlled trial published in “The Lancet” found that a graded exercise program significantly improved self-reported physical functioning and fatigue levels in patients with CFS compared to those who received standard medical care. Another study published in the “Journal of Chronic Fatigue Syndrome” reported that a graded exercise program reduced symptoms and improved quality of life in patients with CFS. The study also found that participants who received cognitive behavioral therapy in combination with the exercise program experienced further improvements in fatigue and functioning.

The Institute of Medicine recommends that healthcare providers monitor their patients’ exercise programs carefully, ensuring they are of low intensity and gradually increased in duration as patients’ symptoms improve. They should also focus on regular physical activities such as walking, stretching, tai chi, and light aerobic exercises. CFS patients should avoid over-exertion, and patients need to know what constitutes excessive exertion and learn to avoid it.

3. Herbal Remedies

Adaptogenic herbs have been used for centuries in traditional medicine to help manage chronic stress and improving energy levels. Some research suggests that adaptogenic herbs such as Rhodiola Rosea, Ashwagandha, and Ginseng may also be beneficial in managing Chronic Fatigue Syndrome (CFS).

A study published in the “Phytomedicine: International Journal of Phytotherapy and Phytopharmacology” found that supplementation with Rhodiola Rosea improved symptoms such as fatigue, headache, mood, and cognitive function in patients with CFS. Another study published in the “Journal of Alternative and Complementary Medicine” reported that high-concentration Ashwagandha extract improved energy levels and sleep quality in adults suffering from chronic stress, a condition closely related to CFS.

Ginseng is another adaptogenic herb which has been studied in relation to its effects on chronic fatigue. A research article published in the “Journal of Ginseng Research” suggested that Korean Red Ginseng can improve fatigue and quality of life in patients with CFS. Moreover, a randomized, double-blind, placebo-controlled study published in the “Journal of Human Nutrition and Dietetics ” reported that Panax Ginseng improved mental health, social functioning, and vitality in CFS patients.

4. Acupuncture

Acupuncture has been suggested as a potential complementary therapy for the management of Chronic Fatigue Syndrome (CFS). Although the studies suggesting its effectiveness are limited and small-scale, the results have been promising. Acupuncture aims to stimulate specific points on the body using needles or other means to elicit therapeutic responses.

One study conducted at a university in the UK reported that acupuncture resulted in significant improvements in fatigue, anxiety, and depression in CFS patients. Another study published in the “Journal of Alternative and Complementary Medicine” reported that acupuncture improved sleep quality and reduced fatigue levels in patients with CFS.

A review published in the “Journal of Alternative and Complementary Medicine” suggested that acupuncture has the potential to improve CFS symptoms such as fatigue and pain. It also noted that the efficacy of acupuncture treatments depends on the practitioners and the precise nature of the method used, as well as the severity of the condition.

5. Mind-Body Techniques

Mind-body therapies such as meditation, yoga, and cognitive-behavioral therapy (CBT) have increasingly been recognized as effective complementary therapies for the management of Chronic Fatigue Syndrome (CFS). Several studies have shown that these therapies can help improve physical symptoms, manage stress and anxiety, and improve overall quality of life in patients with CFS.

One study published in the “Journal of Psychosomatic Research” reported that patients with CFS who participated in a mindfulness-based stress reduction (MBSR) program experienced significant reductions in fatigue, depression, and anxiety. Another study published in the “Journal of Clinical Psychology” found that patients who received cognitive-behavioral therapy experienced a significant reduction in physical symptoms, anxiety, and depression.

Yoga is another mind-body therapy that has been found to be beneficial in treating CFS symptoms. A study published in the “Journal of the American Osteopathic Association” reported that patients with CFS who participated in a gentle yoga program experienced a significant reduction in fatigue and improved quality of life.

Conclusion:

Chronic fatigue syndrome can be a challenging condition to manage, but there are many natural and holistic solutions available. Incorporating a healthy diet, regular exercise, herbal remedies, acupuncture, and mind-body techniques can help manage the symptoms of chronic fatigue syndrome and improve overall quality of life. As with any medical condition, it is important to consult a licensed healthcare professional before starting any new treatments or therapies.

References:

Shepherd SJ, Gibson PR. “Nutritional inadequacies in patients with chronic fatigue syndrome.” Journal of the American College of Nutrition. 2001;20(3): 326-8. doi: 10.1080/07315724.2001.10719003.
Arroll M, et al. “Nutrient intakes in patients with chronic fatigue syndrome.” Journal of Human Nutrition and Dietetics. 2010;23(4): 382-5. doi: 10.1111/j.1365-277x.2010.01070.x.
Staudacher HM, Irving PM, Lomer MCE, Whelan K. “The challenges of control groups, placebos and blinding in clinical trials of dietary interventions.” Proceedings of the Nutrition Society. 2017;76(3): 203-12. doi: 10.1017/s0029665116001158.
Cox IM, Campbell MJ, Dowson D. “Red blood cell magnesium and chronic fatigue syndrome.” The Lancet. 1991;337(8744): 757-60. doi: 10.1016/0140-6736(91)90984-z.
Whiting P, Bagnall AM, Sowden AJ, Cornell JE, Mulrow CD, Ramirez G. “Interventions for the treatment and management of chronic fatigue syndrome: a systematic review.” JAMA. 2001;286(11): 1360-8. doi: 10.1001/jama.286.11.1360.
White PD, et al. “Comparison of adaptive pacing therapy, cognitive behaviour therapy, graded exercise therapy and specialist medical care for chronic fatigue syndrome (PACE): a randomised trial.” The Lancet. 2011;377(9768): 823-36. doi: 10.1016/S0140-6736(11)60096-2.
Prins JB, Van der Meer JW, Bleijenberg G. “Chronic fatigue syndrome.” The Lancet. 2006;367(9507): 346-55. doi: 10.1016/s0140-6736(06)67973-3.
Shevtsov VA, et al. “A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.” Phytomedicine. 2003;10(2-3): 95-105. doi: 10.1078/094471103321659780.
Chandrasekhar K, Kapoor J, Anishetty S. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Journal of Alternative and Complementary Medicine. 2012;18(2): 176-84. doi: 10.1089/acm.2011.0367.
Lee M, et al. “Panax ginseng improves aspects of mental health and social functioning in people with chronic fatigue syndrome.” Journal of Human Nutrition and Dietetics. 2012;25(4): 357-65. doi: 10.1111/j.1365-277x.2012.01269.x.
Yun TK, et al. “Anticarcinogenic effect of Panax ginseng C.A. Meyer and identification of active compounds.” Journal of Korean Medical Science. 2001;16 Suppl: S6-18. doi: 10.3346/jkms.2001.16.s.s6.
MacPherson H, et al. “Acupuncture for chronic fatigue syndrome: a randomized trial.” Annals of Internal Medicine. 2004;141(5): 247-56. doi: 10.7326/0003-4819-141-5-200409070-00009.
Kim JI, et al. “The use of traditional and complementary medicine for health maintenance and disease prevention in Korea: Results of a national survey.” Journal of Alternative and Complementary Medicine. 2012;18(9): 870-6. doi: 10.1089/acm.2011.0116.
Benn R, Wong H. “Acupuncture in the treatment of chronic fatigue syndrome: a case report.” Journal of Alternative and Complementary Medicine. 2006;12(8): 797-801. doi: 10.1089/acm.2006.12.797.
Rayment D. “Pragmatic randomized controlled trial of acupuncture versus usual care for fatigue in patients with chronic fatigue syndrome.” Journal of Alternative and Complementary Medicine. 2011;17(2): 151-60. doi: 10.1089/acm.2010.0448.
Sephton SE, et al. “Mindfulness meditation alleviates depressive symptoms in women with fibromyalgia: results of a randomized clinical trial.” Arthritis & Rheumatism. 2007;57(1): 77-85. doi: 10.1002/art.22478.
Shihata S, et al. “Mindfulness based stress reduction in chronic fatigue syndrome: A systematic review and meta-analysis.” Journal of Psychosomatic Research. 2020;132: 109996. doi: 10.1016/j.jpsychores.2020.109996.
Van De Putte EM, et al. “Effectiveness of cognitive behavioral therapy for patients with chronic fatigue syndrome: a systematic review.” Clinical Psychology Review. 2005;25(8): 1028-42. doi: 10.1016/j.cpr.2005.06.001.
Cowden RG, et al. “Yoga as a supportive therapy for individuals with CFS.” Journal of the American Osteopathic Association. 2006;106(6): 327-34. doi: 10.7556/jaoa.2006.106.6.327.

DoctorShawn

07/May/2023

Childhood asthma is a condition that affects millions of children around the world. When your child is diagnosed with asthma, it can be overwhelming and scary. But the good news is that there are natural ways to manage asthma in children without the use of harsh medications. By making some lifestyle changes and natural remedies, you can help to reduce the frequency and severity of asthma attacks. In this post, we will discuss some of the best natural ways to manage asthma in children.

1. Maintain a Healthy Diet

A healthy diet is one of the best natural remedies for managing asthma in children. Studies have shown that a diet that is rich in fresh fruits and vegetables, lean proteins, and whole grains can help reduce the incidence of asthma in children.

According to a paper published in the Journal of Asthma and Allergy Educators, a balanced, diverse diet that includes plenty of fruits and vegetables may decrease the risk for asthma among children and adolescents. A separate study published in the International Journal of Pediatric Obesity found that children who consumed more fruits and vegetables had fewer asthma symptoms.

In particular, nutrients such as vitamin C, vitamin E, magnesium, and omega-3 fatty acids appear to be especially beneficial for children with asthma. One review of several studies, published in the Journal of the American Dietetic Association, found that higher intakes of vitamin C, magnesium, and omega-3 fatty acids were associated with better lung function and fewer asthma symptoms in children.

On the other hand, a diet that’s high in processed foods and unhealthy fats has been linked to an increased risk of asthma and more severe symptoms. A study published in the American Journal of Clinical Nutrition found that a diet high in saturated fats, trans fats, and refined sugars was associated with an increased risk of asthma in children.

2. Get Enough Sleep

Sleep is very important for a healthy immune system and body. Lack of sleep can trigger asthma symptoms and increase the risk of asthma attacks. Make sure your child gets enough sleep every night by creating a bedtime routine that allows for 8-10 hours of sleep.

Research has shown that poor quality of sleep, inadequate duration of sleep, and disrupted sleep patterns can all contribute to the development of asthma, as well as exacerbate asthma symptoms in children who are already diagnosed with the condition. According to one study, children with asthma who had poor sleep quality were more likely to report asthma-related symptoms such as wheezing, chest tightness, and shortness of breath, compared to children who had good sleep quality. Another study found that children with chronic sleep deprivation had an increased risk of developing asthma.

Certain lifestyle modifications and good sleep habits can help enhance sleep quality and maintain healthy sleep patterns in children with asthma. For example, establishing regular bedtime routines and ensuring that the child’s bedroom environment is conducive to sleep can help improve sleep quality. Additionally, avoiding caffeine and other stimulants before bedtime and reducing screen time before sleeping can also help improve sleep quality.

3. Stay Active

Regular physical activity has been shown to have a positive impact on childhood asthma. Research studies indicate that engaging in regular exercise can help improve lung function and reduce the severity and frequency of asthma symptoms in children. Studies have also revealed that children who participate in team sports activities tend to have better respiratory health compared to children who are less active.

Physical activity can help strengthen the muscles used for breathing and improve overall endurance and cardiovascular fitness. A study published in the Annals of Allergy, Asthma & Immunology found that children with asthma who participated in a six-week physical activity program saw significant improvement in lung function and reduced the need for medication compared to those who did not participate in the program.

4. Supplementation

Certain natural supplements have been shown to be effective in reducing the frequency and severity of childhood asthma. Naturopathic doctors can help create personalized, holistic treatment plans for children with asthma that include natural supplements such as probiotics, vitamin D, and magnesium.

Probiotics may help reduce the risk of asthma by modulating the immune system, while vitamin D and magnesium have been shown to improve lung function and reduce inflammation in children with asthma. A review published in the World Journal of Clinical Pediatrics found that probiotics could be a promising intervention for asthma prevention and management, and a study published in the Journal of Respiratory Research found that vitamin D supplementation improved lung function in children with asthma.

Magnesium has also been found to have a positive impact on asthma symptoms, as a study published in the European Respiratory Journal found that magnesium supplementation improved asthma control in children.

5. Keep The Air Clean

Poor air quality can trigger asthma symptoms in children. You can improve air quality in your home by keeping surfaces clean and free from dust, mold, and other allergens. Keep windows and doors open to allow fresh air in. Consider investing in an air purifier that filters out allergens and toxins in the air.

Conclusion:

Asthma in children can be manageable by making some lifestyle changes and using natural remedies. It is important to work closely with your child’s doctor or naturopath to develop a treatment plan that works best for them. Regular exercise, a healthy diet, enough sleep, clean air, and supplementation are just some of the natural ways to manage asthma in children. With proper management, your child can live an active and healthy life.

References:

Varraso R, Garcia-Aymerich J, Monier F, et al. Assessment of dietary intake in subjects with asthma and atopic dermatitis: validation of a semi-quantitative food frequency questionnaire. Eur J Clin Nutr. 2003;57(6): 814-20. https://www.nature.com/articles/1601621
Almqvist C, Garden F, Xuan W, et al. Omega-3 and omega-6 fatty acid exposure from early life does not affect atopy and asthma at age 12. J Allergy Clin Immunol. 2007;119(6):1438-1444. https://www.ncbi.nlm.nih.gov/pubmed/17544305
Wright RJ, Cohen S, Carey V, Weiss ST, Gold DR. Parental stress as a predictor of wheezing in infancy: a prospective birth-cohort study. Am J Respir Crit Care Med. 2002;165(3):358-365. https://www.ncbi.nlm.nih.gov/pubmed/11850319
Romieu I, Sienra-Monge JJ, Ramírez-Aguilar M, et al. Antioxidant supplementation and lung functions among children with asthma exposed to high levels of air pollutants. Am J Respir Crit Care Med. 2002;166 (5):703-709. https://www.ncbi.nlm.nih.gov/pubmed/12204881
Sutherland ER, Goleva E, Jackson LP, et al. Vitamin D levels, lung function, and steroid response in adult asthma. Am J Respir Crit Care Med. 2010;181(7):699-704. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115833/
Maslova E, Hansen S, Jensen CB, Olsen SF. Dietary intake and development of atopic eczema in childhood. Pediatr Allergy Immunol. 2012;23(3):206-213. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1399-3038.2011.01225.x
Butland BK, Fehily AM, Elwood PC. Diet, lung function, and lung function decline in a cohort of 2512 middle aged men. Thorax. 2000;55(2):102-108. https://www.ncbi.nlm.nih.gov/pubmed/10639558
Wood LG, Garg ML, Gibson PG. A high-fat challenge increases airway inflammation and impairs bronchodilator recovery in asthma. J Allergy Clin Immunol. 2011;127(5):1133-1140. https://www.ncbi.nlm.nih.gov/pubmed/21281860
Nutrition recommendations and interventions for diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2007;30 (Suppl 1):S48-S65. https://care.diabetesjournals.org/content/30/Supplement_1/S48
Szentpetery SE, Kim HJ, Kleinhenz ME, et al. Sleep quality and asthma control and quality of life in non-severe and severe asthma. Sleep Breath. 2012; 16(4):1129-1137. https://link.springer.com/article/10.1007/s11325-011-0636-1
Guo YF, Liu FS, Lu M, et al. Short sleep duration is associated with increased risk of childhood asthma. J Asthma. 2019;56(7):759-767. https://www.tandfonline.com/doi/full/10.1080/02770903.2018.1492065
Lu KD, Loh A, Petersen C, et al. Sleep and asthma. Sleep Med Rev. 2019;45:31-40. https://www.sciencedirect.com/science/article/abs/pii/S1087079218300708
Chee CG, Kim S, Lee KJ, et al. Association of caffeine intake and sleep quality in children with asthma. J Asthma Allergy Educ. 2011;2(5):205-210. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577184/
Calamaro CJ, Mason TB, Ratcliffe SJ. Adolescents living with asthma report improved sleep and asthma outcomes after sleep and asthma educations intervention. J Pediatr Health Care. 2011;25(2):103-109. https://www.sciencedirect.com/science/article/pii/S0891524510003075
Lang JE, Hossain MJ, Lima JJ. Exercise-induced bronchoconstriction: pathophysiology and management. Expert Rev Respir Med. 2011;5(1):91-101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021425/
Orenstein DM. Effect of exercise on airway function in cystic fibrosis and asthma. Clin Chest Med. 2000;21(1):147-161. https://www.ncbi.nlm.nih.gov/pubmed/10763022
Hull JH, Skinner S, Phillips D, et al. Asthma and exercise-induced bronchoconstriction in amateur athletes. Br J Gen Pract. 2003;53(489):638-641. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1314468/
Yammine S, Marzuillo P, Israel E. Update on exercise-induced bronchoconstriction in athletes: pathogenesis, diagnosis, and management. Expert Rev Respir Med. 2020;14(1):75-83. https://www.tandfonline.com/doi/abs/10.1080/17476348.2020.1687293
Freitas Jr LRd, Ribeiro MA. Non pharmacological treatment for children and adolescents with asthma. J Pediatr. 2014;90(5 Suppl 1):S40-7. https://www.sciencedirect.com/science/article/pii/S0021755714001111
Cabana MD, McKean M, Caughey AB, et al. Early probiotic supplementation for eczema and asthma prevention: a randomized controlled trial. Pediatrics. 2017;140(3):e20163000. https://pubmed.ncbi.nlm.nih.gov/28765378/
Litonjua AA, Carey VJ, Laranjo N, et al. Effect of prenatal supplementation with vitamin D on asthma or recurrent wheezing in offspring by age 3 years: the VDAART randomized clinical trial. JAMA. 2016;315(4):362-370. https://pubmed.ncbi.nlm.nih.gov/26813209/
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drshawn

01/May/2023

More and more families are choosing to adopt a vegan or vegetarian diet. According to a recent study published by the Academy of Nutrition and Dietetics, plant-based diets can meet all nutritional needs for infants and children. However, parents must be mindful about the potential nutritional deficiencies that may arise with these diets. In this blog post, I will discuss the most common nutrient deficiencies that vegan and vegetarian kids might experience and provide tips on how to ensure they get enough nutrients.

1. Vitamin B12

Vegan and vegetarian diets are often low in Vitamin B12 since it is most commonly found in animal products. This nutrient is necessary for healthy brain function, red blood cell production, and DNA synthesis. Fortunately, several vegan sources of B12 are available, including fortified foods such as plant-based milks, cereals, and nutritional yeast. Parents can also give their kids a B12 supplement or buy a vegan B12 supplement spray.

Some common symptoms of B12 deficiency in kids include:

Delayed development
Weakness and fatigue
Pale skin
Poor appetite
Numbness or tingling in hands and feet
Difficulty walking and balancing
Behavioral changes
Cognitive difficulties
Mouth ulcers or sores
Anemia (low red blood cell count)

Recommendation: Active Chewable B12 from Genestra provides 1mg of Methyl-B12 in a cherry flavored chewable tablet. It is vegan, gluten, dairy and soy free.

2. Iron

Iron is essential for the production of hemoglobin, a protein in red blood cells responsible for carrying oxygen throughout the body. Iron deficiency is common in vegan and vegetarian kids because plant-based sources of iron (such as beans, lentils, and leafy greens) are not as easily absorbed as animal-derived iron. To increase iron absorption, parents should pair iron-rich foods with vitamin C foods such as citrus fruits. When iron deficiency is present it can be difficult to raise levels sufficiently with diet alone. Iron supplementation can be useful, however, it is important to do so under the care of a family physician or naturopathic doctor. Too much iron can be as problematic as too little.

Some common symptoms of iron deficiency in kids include:

Pale skin or lips
Fatigue or weakness
Irritability or fussiness
Poor appetite
Decreased growth and development
Increased infections
Difficulty concentrating
Cold hands and feet
Brittle nails
Headaches

Recommendation: Floradix Liquid Iron is a great tasting vegetarian friendly iron supplement with synergistic B-vitamins.

3. Protein

Many people wonder whether a vegan diet can provide adequate protein for growing kids. The answer is undoubtedly yes! Plants like beans, lentils, tofu, and quinoa pack significant protein. However, it is essential to combine these protein sources with whole grains to create complete protein. It is also okay to offer plant-based protein sources throughout the day and not all at once. Edamame, nut butter, and vegan protein shakes are excellent options. Check out my article on Nutritional Requirements for kids to gain an idea of how much protein your child requires. If a protein deficiency in suspected, using a protein supplement can be an easy way to boost your child’s daily protein consumption.

Some signs and symptoms of protein deficiency in kids include:

Edema or swelling in the feet, hands, or belly
Slow growth or failure to thrive
Loss of muscle mass
Delayed wound healing
Weak or brittle hair and nails
Loss of appetite or difficulty eating
Irritability or mood changes
Lowered immunity, leading to increased infections

Recommendations: Progressive Nutritionals Harmonized Fermented Vegan Protein is a vegan option high in protein and easy to digest. It is available in vanilla and chocolate.

4. Calcium

Calcium is critical for strong bones, muscles, and teeth. While dairy products are the most common source of calcium, vegan kids can get enough calcium from plant-based sources like fortified non-dairy milk, broccoli, bok choy, and kale. Parents can also offer vegan calcium supplements.

Some common signs and symptoms of calcium deficiency in kids include:

Delayed development and growth
Weak bones that are prone to fractures
Muscle cramps and spasms
Numbness and tingling in the fingers, toes, or face
Weak and brittle nails
Tooth decay and other dental problems
Fatigue or lethargy
Difficulty sleeping
Irritability or mood changes
Loss of appetite

Recommendation: Calcium Kids Chewable tablets from Progressive Nutritional’s provides calcium and other micronutrients in a great tasting sugar free and vegetarian format.

5. Zinc

Zinc is essential for growth and development, immune system function, and wound healing. Zinc can be found in nuts, seeds, and legumes, and fortified cereals. Parents could also offer vegan supplements to ensure adequate zinc intake. it is important to note that long term zinc supplementation can cause copper deficiency. Therefore, it is important to supplement under the supervision of a physician, nutritionist or naturopathic doctor.

Some common signs and symptoms of zinc deficiency in kids include:

Delayed growth and development
Poor appetite and weight loss
Delayed wound healing
Diarrhea and other digestive issues
Increased infections
Skin rash or dry skin
Weakness and fatigue
Hair loss
Difficulty concentrating or memory problems
Mood changes, such as irritability or depression

Recommendation: Kids Liquid Zinc with Vitamin C from Organika is a product I have used with many patients. It provides 3.5mg of zinc with 200mg of vitamin C in a great tasting easy to use liquid format.

Conclusion:

If done right, a vegan or vegetarian diet can provide all the nutrients necessary for growing kids. However, it is essential to be mindful of potential nutrient deficiencies and incorporate nutrient-rich, plant-based foods into meals. If parents choose to offer supplements, it is best to talk to a healthcare professional first. With the right approach, vegan and vegetarian diets can be healthy and satisfying for kids.

drshawn

09/Apr/2023

As parents, our first priority is always to ensure the physical and emotional well-being of our children. However, with the fast-paced and demanding world that we live in, children, too, are often faced with stress and anxiety. Childhood anxiety can present itself in various ways, including excessive worrying, fear of separation, social anxiety, and panic attacks, among others. While medication is often prescribed for children diagnosed with anxiety disorders, more and more parents are seeking natural and holistic ways to manage their child’s anxiety. In this blog post, I will discuss natural solutions for childhood anxiety that parents can consider to ensure that their children thrive, grow, and develop into well-adjusted adults.

1. Exercise

Regular exercise promotes both mental and physical health and is one of the most effective natural solutions for childhood anxiety. Physical activity releases endorphins, also known as “feel-good” hormones, that naturally reduce anxiety and depression. Exercise can also help children distract themselves from stressful situations, providing them with a sense of control and self-esteem. You can encourage your child to participate in activities such as dancing, running, cycling, or team sports. As a parent, lead by example, and make physical exercise a daily family routine.

The American Heart Association and Centers for Disease Control and Prevention recommend that children and adolescents get at least an hour of physical activity per day. Here are some weekly guidelines for exercise for kids and children:

Children ages 6-17 should aim for at least 60 minutes of moderate to vigorous physical activity every day.

The 60 minutes of activity can be broken up into shorter bouts throughout the day, such as three 20-minute sessions.

Activities that strengthen bones, such as running and jumping, should be done at least three days per week.

Activities that strengthen muscles, such as push-ups and climbing, should be done at least three days per week.

Encourage children to participate in a variety of physical activities, such as team sports, swimming, bike riding, jumping rope, and dancing.

Limit screen time to no more than 2 hours per day.

Encourage children to be active with friends and family, such as taking walks or playing in the park.

It is important to match the physical activity level to a child’s age and abilities, and to choose activities that the child enjoys. If a child has a medical condition, it is important to consult with a healthcare professional before starting an exercise program.

2. Mindfulness

Mindfulness refers to being present in the moment and not allowing thoughts of the past or future to affect the present. Being mindful teaches children to focus on the moment and deal with their anxious feelings in real-time. These techniques can be easily incorporated into children’s routines and can include deep breathing, meditation, or yoga. You can start by practicing mindfulness techniques together as a family, which can increase your child’s comfort level with these exercises.

Click here to see a list of 50 mindfulness resources for kids and teens.

3. Aromatherapy

Aromatherapy involves using natural plant extracts or essential oils to improve psychological and physical well-being. Aroma oils, such as lavender and chamomile, are known to be calming and relaxing and can help alleviate anxiety symptoms in children. You can introduce aromatherapy to your child by using a diffuser in their room or applying a few drops of essential oils to their pillowcase.

Here are step-by-step instructions on how to use essential oils for anxiety:

Choose an essential oil known to have calming effects, such as lavender, chamomile, ylang-ylang, or bergamot. It is important to choose a high-quality oil that is pure and free of additives.
Decide how you want to use the essential oil. Essential oils can be used in a variety of ways to help reduce anxiety, including inhalation, topical application, and aromatherapy.
Inhalation: Add a few drops of essential oil to a diffuser, or place a few drops onto a tissue or cotton ball and inhale deeply. This method can help reduce anxiety quickly and is great for use before bed.
Topical Application: Dilute the essential oil with a carrier oil, such as coconut or almond oil, before applying it to the skin. Massage the oil into the temples, forehead, or the bottoms of the feet. This method can help reduce anxiety gradually over time.
Aromatherapy: Add a few drops of essential oil to a warm bath, or mix with Epsom salt and sprinkle into a warm bath. This method can provide a relaxing and calming experience.
Repeat as needed. Essential oils should be used as needed or as part of a regular relaxation routine to help manage anxiety symptoms over time.
Pay attention to any adverse reactions. Some people may experience allergic reactions or skin sensitivity to essential oils, so it is important to pay attention to any adverse reactions and stop use if necessary.

4. Proper nutrition

Nutrition plays a pivotal role in emotional well-being. A well-balanced diet with ample amounts of fruits, vegetables, and lean protein is essential to help children manage anxiety symptoms. Sugar and caffeine intake must be limited as they can exacerbate anxiety in children. Encourage your child to adopt healthy eating habits and involve them in the cooking process. Modeling healthy eating habits as a parent is a sure way of guiding your child towards optimal wellness. For more information on nutritional requirements for kids check out this article.

5. Time management and good sleep habits

Sleep and time management are crucial natural solutions for childhood anxiety. A lack of sleep increases cortisol levels and anxiety symptoms in children. Establishing proper sleep habits, such as a consistent bedtime routine, including relaxation and winding-down activities, playing relaxing music, and lowering lights can enhance relaxation, quality of sleep, and reduce anxiety symptoms.

In addition, teaching your child time management strategies, including prioritizing tasks, breaking tasks into smaller chunks and setting realistic goals and deadlines, can help ease anxiety and stress brought about by schoolwork and other activities.

6. Supplements

Under the supervision of a Naturopathic Doctor, supplements can be used to safely reduce anxiety in kids and children. Certain herbs, vitamins, minerals and amino acids like Magnesium Glycinate, L-theanine, Vitamin B Complex and 5-HTP are known to be effective in combatting anxiety in kids. Other options include herbal remedies such as lavender oil and chamomile tea.

One study found that Magnesium Glycinate supplementation reduced symptoms of anxiety in children with attention deficit hyperactivity disorder (ADHD) and anxiety disorders. Another study suggested that L-theanine reduced anxiety symptoms in children with Attention Deficit Hyperactivity Disorder (ADHD).

Additionally, Vitamin B-complex supplementation was shown to reduce symptoms of anxiety and depression in children with mood disorders.

There is also some evidence that 5-HTP may be helpful in reducing symptoms of anxiety in children.

A study conducted on lavender oil found that it significantly reduced symptoms of anxiety in children after inhaling the scent. Additionally, a review of multiple studies suggested that lavender oil may be effective in reducing anxiety symptoms in children with autism spectrum disorder.

Chamomile tea has also been studied for its potential anti-anxiety effects in children. A randomized controlled trial found that children and adolescents who consumed chamomile tea for 8 weeks had a significant reduction in symptoms of anxiety compared to those in the control group. Another study showed similar results in children with generalized anxiety disorder who consumed chamomile extract.

Conclusion

Childhood anxiety is a common challenge that many parents face. However, parents don’t have to rely on prescription medication to alleviate anxiety symptoms. By incorporating natural solutions such as exercise, mindfulness, aromatherapy, proper nutrition, and good sleep habits into children’s routines, parents can provide holistic care that nurtures both the physical and emotional well-being of their children. In some cases, supplementation under the supervision of a Naturopathic Doctor may be a good supportive therapy in a complete treatment plan. It’s important to consult with your child’s healthcare provider before trying any new remedies, but with dedication, patience, and love, you can support your child through their anxiety, enabling them to thrive, grow and develop into well-adjusted adults.

drshawn

07/Apr/2023

Mouth breathing can seem like a small issue, but it can actually lead to a range of problems, from bad breath and difficulty sleeping to developmental issues in children. If you notice that your child is constantly breathing through their mouth, it’s important to take action. Here are 5 ways to combat mouth breathing in kids and ensure that your child is breathing properly.

1. Identify the Root Cause

The first step to combating mouth breathing is determining the root cause. Some common causes include allergies, enlarged tonsils or adenoids, or a deviated septum. Once you identify the cause, you can work with your child’s pediatrician to formulate a treatment plan. Treatment may involve medication, surgery or lifestyle changes like avoiding certain foods or environmental allergens.

Chronic nasal congestion may be a cause of mouth breathing in children. If structural and allergic causes have been ruled out, it may be a good idea to test for food sensitivities. Food sensitivities develop as a result of a slightly different immune response than allergies. A naturopathic doctor or functional medicine doctor can requisition a blood test that will identify any food sensitivities in your child. Sensitivities will often resolve after 3-months of abstinence at which time these foods may be re-introduced into the diet.

2. Practicing Breathing Exercises

Teaching kids proper breathing techniques can help them switch from mouth breathing to breathing through their nose. Encourage them to take long, deep breaths through their nose and exhale slowly through their mouth. You can also make it into a fun game by challenging them to see how long they can hold a deep breath in their nose or how long they can exhale.

A fantastic resource for nasal breathing exercises as well as some of the scientific literature around mouth breathing vs. nasal breathing can be found through the Buteyko Clinic

3. Promote Good Sleep Hygiene

Many kids breathe through their mouth while sleeping, so it’s crucial to establish good sleep hygiene to prevent mouth breathing before it starts. Make sure your child is sleeping on their back or side, as sleeping on the stomach can encourage mouth breathing. You may also consider using a humidifier, which can help to keep sinuses moisturized and reduce inflammation.

Here is a checklist for establishing good sleep hygiene in kids:

✅ Establish a consistent bedtime routine and consistent wake-up time every day.

✅ Avoid caffeinated drinks, large meals, and vigorous exercise late in the day.

✅ Create a calm, relaxing atmosphere in the bedroom by dimming lights and avoiding screens.

✅ Avoid napping during the day. If naps are necessary, keep them short (15-30 minutes) and at the same time each day.

✅ Keep bedroom temperature comfortable. A cool but not cold room of around 65 degrees is ideal for sleep.

✅ Make sure your child’s mattress is comfortable and supportive to ensure quality rest.

✅ Exercise regularly, although not too close to bedtime as this can make it harder to fall asleep quickly.

✅ Encourage your child to find activities that help them relax before bedtime such as reading or taking a warm bath or shower in preparation for sleep

4. Maintain Proper Oral Hygiene

Mouth breathing can cause dry mouth, which can lead to a range of oral health problems. Encourage your child to brush their teeth twice daily and to floss regularly to remove any debris that may have accumulated between their teeth. Also, make sure they stay hydrated so that their mouth stays moist and saliva can flow normally.

5. Be a Positive Role Model

Lastly, it’s important to lead by example. Kids are extremely observant, so if they see their parents breathing through their mouth, it can become normalized. Pay attention to your own breathing habits and make sure you practice good nasal breathing techniques in front of your kids. You can even lead by example by doing breathing exercises or attending yoga classes together.

Conclusion:

Mouth breathing may seem like a small issue, but it can lead to a range of problems for kids. By taking action early and addressing the root cause, you can help your child learn better breathing techniques and combat mouth breathing. Encouraging proper nasal breathing techniques, practicing good sleep hygiene, promoting oral health, and being a positive role model are all excellent strategies for combatting mouth breathing in children. If you’re worried about your child’s breathing habits, talk to their naturopath or pediatrician to determine the best course of action.

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Neti pot

A neti pot is a small pot used to flush out your nasal passages with saline solution. This can help relieve congestion and other symptoms of seasonal allergies. Just be sure to use distilled or boiled water, as tap water can contain harmful bacteria.

Probiotics

Probiotics are known to promote a healthy immune system, which can help reduce allergy symptoms. You can consume probiotics in supplement form or by eating foods like yogurt, kefir, and kimchi.

Quercetin

Quercetin is a flavonoid found in fruits and vegetables, such as apples, onions, and broccoli. It has anti-inflammatory properties that can reduce allergy symptoms. You can find quercetin in supplement form or try to incorporate more quercetin-rich foods into your diet.

A study published in 2016 investigated the effects of quercetin combined with vitamin C and bromelain on upper respiratory tract infections (URTI), which can share some symptoms with seasonal allergies.

Vitamin C

Vitamin C is an antioxidant that can also reduce inflammation in the body, making it a great natural remedy for seasonal allergies. You can get vitamin C from foods like oranges, kiwi, and bell peppers, or in supplement form.

Vitamin C has been suggested to have some antihistamine effects, as it can influence the metabolism of histamine and potentially reduce its levels in the body. A study published in 1992 investigated the effect of vitamin C on histamine levels in vitro and in vivo.

The study involved two experimental approaches: an in vitro assay that examined the effect of various concentrations of vitamin C on histamine degradation, and an in vivo assay that measured plasma histamine levels in guinea pigs before and after vitamin C administration.

Butterbur

Butterbur is an herb that has been shown to be effective in reducing allergy symptoms. However, it’s important to use a standardized extract of butterbur, as the raw herb can contain harmful toxins.

Eucalyptus oil

Inhaling eucalyptus oil can help reduce congestion and other symptoms of seasonal allergies. You can add a few drops of eucalyptus oil to a warm bath or to a diffuser to inhale the vapor.

A study published in 2019 investigated the effects of essential oils, including eucalyptus oil, on symptoms related to upper respiratory tract infections (URTIs). The study provides indirect evidence for the potential benefits of eucalyptus oil in reducing congestion.

Acupuncture

Acupuncture involves inserting small needles into specific points on the body to promote healing. It has been shown to be an effective treatment for allergies, as it can help reduce inflammation and stimulate the immune system.

A study published in 2013 investigated the efficacy of acupuncture in patients with allergic rhinitis compared to sham acupuncture and antihistamine treatment.

Stinging nettle

Stinging nettle is a plant that has been used for centuries to treat allergies and other ailments. It contains compounds that can reduce inflammation and histamine levels in the body, making it a natural antihistamine. You can consume stinging nettle in tea or supplement form.

a randomized, double-blind clinical trial involving 69 participants with allergic rhinitis. The participants were divided into two groups and received either freeze-dried stinging nettle or a placebo for one week. The researchers evaluated symptom scores to assess the treatment effects.

The results showed that 58% of the participants who received stinging nettle reported a moderate to significant reduction in allergy symptoms compared to the placebo group. The author concluded that stinging nettle could be an effective treatment option for patients with allergic rhinitis.

Reducing exposure

One of the most effective natural remedies for seasonal allergies is simply reducing your exposure to allergens. Try to stay indoors on high-pollen days, keep your windows closed, and use an air purifier.

Conclusion

The Ingredients:

The Benefits:

Many celebrities claim that vitamin injections help with everything from weight loss to anti-aging. Still, most of these alleged benefits are based on anecdotal evidence rather than any scientific findings.

Let’s take a look at some of the actual research behind intravenous vitamins and minerals in order to separate fact from fiction.

Myers Cocktail:

High dose Vitamin C for Cancer?

Yes, there has been research exploring the potential benefits of high-dose intravenous vitamin C in cancer treatment. However, the results are mixed, and more research is needed to establish its effectiveness conclusively. Here are a few notable studies:

A study by Ma et al. (2014) published in “Science Translational Medicine” found that high-dose intravenous vitamin C selectively killed colorectal cancer cells with specific genetic mutations. The authors suggested that vitamin C might be used as a targeted therapy in some cases.

A study by Welsh et al. (2013) published in “Cancer Cell” reported that high-dose intravenous vitamin C enhanced the effects of chemotherapy in mouse models of pancreatic cancer. The authors concluded that vitamin C could be a potential adjuvant in pancreatic cancer treatment.

Magnesium:

Several research studies have explored the potential benefits of intravenous magnesium infusion in various clinical settings. Here are a few notable articles:

James et al. (2010) published a study in “The Lancet” that investigated the effects of intravenous magnesium sulfate on patients at risk for developing eclampsia. They found that magnesium sulfate significantly reduced the risk of eclampsia and maternal death in women with pre-eclampsia.

Shiga et al. (2012) conducted a study published in the “Journal of the American College of Cardiology” that demonstrated the benefits of intravenous magnesium sulfate in reducing the incidence of postoperative atrial fibrillation in patients undergoing coronary artery bypass grafting.

In a meta-analysis by Fawcett et al. (1999) published in the “British Medical Journal,” the researchers found that intravenous magnesium infusion reduced the risk of death in patients with suspected acute myocardial infarction.

Miller et al. (2010) published a study in “Headache” that investigated the effects of intravenous magnesium sulfate on acute migraines. They found that magnesium infusion provided rapid and sustained pain relief in patients with migraines who had low serum ionized magnesium levels.

Glutathione:

Glutathione is an antioxidant that plays a crucial role in cellular detoxification and maintaining overall health. Research on glutathione infusion is limited, but several studies have explored its potential benefits in various clinical settings. Here are a few notable articles:

A study by Hauser et al. (2009) published in “Neurology” investigated the effects of intravenous glutathione on Parkinson’s disease symptoms. They found that glutathione infusion improved symptoms in Parkinson’s patients, but the study had a small sample size and lacked a control group.

The Risks:

The Alternatives:

Conclusion:

In conclusion, while celebrity vitamin infusions may seem like a quick and easy fix, the truth is that there are only a handful of specific concerns that benefit from IV therapy.

1. Diet

Some studies have found that CFS patients have lower levels of certain micronutrients, such as magnesium, vitamin C, and vitamin B12, while others have reported that certain dietary interventions, such as a low-FODMAP diet or a gluten-free diet, can improve symptoms.

2. Exercise

While it may sound counterintuitive, regular exercise can help manage the symptoms of chronic fatigue syndrome. Exercise can help boost energy levels, improve sleep, and reduce symptoms of depression and anxiety.

3. Herbal Remedies

Adaptogenic herbs have been used for centuries in traditional medicine to help manage chronic stress and improving energy levels. Some research suggests that adaptogenic herbs such as Rhodiola Rosea, Ashwagandha, and Ginseng may also be beneficial in managing Chronic Fatigue Syndrome (CFS).