It’s tricky enough to find restaurants with healthy options for grown-ups. Here are a few suggestions for dining out with the whole family.
Cowfish Sushi Burger Bar- With locations in Raleigh, Charlotte and Orlando, Cowfish melds the deliciousness of sushi and burgers to make sure there is something for everyone on the menu. Cowfish makes special occasions fun with their playful ambiance and noisy gong birthday song!
With most kids’ meals priced at $8, it’s affordable for a regular dinner out, too. Their kitchen takes care to accommodate a variety of allergies. The kids’ menu is made up of Bento Boxes with main dishes including California rolls, grilled nuggets, PB&J Sushi Roll and more. Each one comes with two sides and a rice crispy dessert. Healthy side options include oranges, carrots, edamame, apples and sweet potato fries. For the grown-ups, gluten sensitive and vegetarian options are clearly marked. Try the Double Salmon Roll and the Tuna & Avocado-Tini.
Firebirds – Okay, confession time. I am guilty of ordering from the kids’ menu at Firebirds. It’s tough to beat grilled salmon with two sides and a drink for less than $11. In my defense, I do tip generously when I go this route.
Firebirds is a chain with locations around the country – including Raleigh, Durham, Morrisville, Winston-Salem and Charlotte. The dining room is nice enough for a special occasion dinner.
For healthy kids’ options, try the grilled chicken breast, salmon or steak with broccoli, fresh veggies and/or fresh fruit and 1% milk or an Honest Juice Box to drink. They also have mocktails for fun, non-alcoholic drink options for the whole crew. Food allergies? Ask to see a manager to ensure your food is prepared in a way that is safe for you and your family.
Chipotle- For a quicker meal on the go, Chipotle offers vegetarian, vegan, paleo, Whole30, gluten-free, dairy-free, soy-free and even sulphite-free options. They do not use eggs, mustard, peanuts, tree nuts, sesame, shellfish or fish as ingredients. Kids meals are less than $6 and include a fruit side and organic milk as healthy side/drink options – and I admit to ordering the kids’ meals here, too. I still tip like a grown-up, though. This is a fantastic option for tired grown-ups in the middle of a Whole30.
We all want to avoid elder years of frailty, infirmity, and fractures. But did you know that it is in your power to avoid these common outcomes of old age? Bone health gets little attention in the media, much less than heart health or cancer prevention. But fractures from thin bones are so often the catalyst of infirmity and physical decline. And they are PREVENTABLE!
We at Carolina Total Wellness take a comprehensive view of bone health, with the goal of not only stopping bone loss, but actually increasing bone density and quality. This takes a very individual understanding of the many factors that can set us up for bone thinning (osteopenia) or severe bone thinning (osteoporosis). The one we all know is Vitamin D deficiency. But there are so many other impactful nutrients for bones including Vitamin K2, Magnesium, Phosphorus, Boron, and Calcium. And only certain forms of calcium are optimal, as many OTC calcium forms go where we do not want them: our arterial walls, contributing to heart disease and stroke. Milk is NOT a good source of calcium. The increased acidity in the body due to dairy actually sucks out bone mass. Did you know the “Got Milk?” campaign was actually pushed on us by the marketing folks from the cigarette industry after they lost their jobs there? We also know that aging is a factor due to hormonal loss, earlier in women at menopause, but also in men with frequently undiagnosed low testosterone due to many reasons including statin medications, head trauma, or sleep disorders. Optimizing hormones in both men and women Other less recognized factors leading to bone loss that we see often in our practice include chronic inflammation, acidic diets, alcohol use, smoking, and high stress related cortisol levels. Addressing root cause is essential as is careful monitoring of interventions over time.
Here is where we would like to introduce you to Dr Andy Bush. He is a board certified Orthopedic Surgeon who says “I used to operate on fractures. Now I want to prevent them.”
Please read on for an education in the most cutting edge imaging techniques to monitor bones over time.
Osteoporosis – a silent epidemic Andy Bush, MD, Central Carolina Orthopedics, Sanford, NC Rates of osteoporosis and fractures associated with poor bone quality, which are known as fragility fractures, are at epidemic levels. It is estimated that osteoporosis affects approximately 200 million people world-wide. Currently, it is also estimated that 10 million individuals over age 50 in the United States have osteoporosis. Each year an approximately 2 million individuals suffer a fracture due to osteoporosis. The risk of a fracture increases with age and is greatest in women. Approximately 1 in 2 women and 1 and 5 men age 50or older will experience a hip, spine, or wrist fracture sometime during their lives. Approximately 40% of individuals are unable to return to their homes following a fragility fracture and require relocation to a nursing facility. As many as 20% of individuals will die within 6-12 months of a fragility fracture. Also, an additional 33.6 million individuals over age 50 have low bone density or “osteopenia” and thus are at risk of osteoporosis and fragility fracture.
Osteoporosis and osteopenia are not painful conditions. Most people are unaware that they have any problems with their bones – that is until that one day when our foot gets caught on the edge of the carpet, or we forgot to wipe up the spilled water on the kitchen floor or our little dog or cat gets in between our feet making us fall and we hear that loud and dreaded “CRACK!!”. Often, after that fateful event, life changes dramatically and then the importance of bone healthcare and not having a healthy skeleton becomes a very painful and life-altering reality.
Monitoring of the bone health is the foundation of fracture prevention in the way monitoring blood pressure is to stroke prevention and mammograms are to breast cancer prevention. The early detection of any of these conditions, allows for early treatment to be instituted to prevent the long-term consequences of the disease. Bone health assessment is looking for osteopenia or osteoporosis and determining fracture risk. Although, some may still consider developing osteoporosis an unfortunate part of growing older, it is now understood that fractures due to bone loss are not an inevitable part of aging but a potentially preventable disease process. Nutrition and exercise fight against osteoporosis – monitoring makes sure that they are working.
The term for bone monitoring is known as bone densitometry – the measurement of bone density. Determining bone mineral density (BMD) by using Dual Energy X-ray Absorptiometry (DXA) has been the traditional method of diagnosing osteoporosis and predicting fracture risk. It is a method of measuring BMD by using low-energy x-ray and has been considered reasonably reliable for measuring BMD and diagnosing and treating osteoporosis.
There is another method of bone densitometry that not only determines BMD but also give a measure of the Bone Quality. Radiofrequency Echographic Multi Spectrometry (REMS) is a newer method of performing monitoring bone health that has been used in Europe for almost a decade and has replaced DXA as the official method of bone densitometry in Italy. REMS uses ultrasound to measure BMD. However, the ultrasound is also capable of measuring Bone Quality and therefore when REMS is used to assess bone, more information is obtained. It is a more reliable method to predict fracture risk. REMS is still very new in the United States but its popularity is growing as more people are learning about it.
In conclusion, it is important to remember that your bones need to be monitored and cared for like any other part of you. Bone healthcare is an issue for everyone and something that we all need to be aware of because everyone has a skeleton. And we need to pay attention to and take care of our skeletons because…………
If you ignore your bones, they will go away! Your Partner In Health, Frances T Meredith, MD
Since their discovery, antibiotics have been a godsend in terms of eradicating infections and saving millions of lives. Without antibiotics, common infections and minor injuries used to be life-threatening, and surgeries and chemotherapy were nearly impossible. Today the tables have turned on us, whereas, 50 years ago we were reaping the benefits of antibiotics, in the past 2 decades antibiotic resistance has become one of the leading causes of death in the world for people of all ages.
To comprehend the weight of this problem, we must first understand what the gut microbiome is and the role it plays in human health and disease. The gut microbiome is comprised of almost 40 trillion bacterial cells and has anywhere from 500-1000 bacterial species comprising nearly 2 million genes. The gut microbiome contributes to human body functions such as digestion, metabolism, protection from pathogenic microbes, production of vitamins, as well as the regulation of the immune system and inflammatory reactions.
A healthy gut microbiome has high diversity, and any kind of disruption may lead to dysbiosis, an imbalance between the commensals (those bacteria which normally reside in and on us without harming us) and the pathogenic bacteria. Antibiotic use can reduce the diversity of the species in the gut microbiome, alter their activity and select and breed antibiotic-resistant organisms. Short term effects of antibiotic use include diarrhea, Clostridium Difficile infection, and antibiotic resistance, whereas long terms effects can be the development of allergic conditions, such as asthma, food allergies, and obesity.
The problem of antibiotic overuse and misuse does not only stem from treatment of human infections but mainly from their use within the animal industry. The amount of antibiotics used for human infections is four times less than the quantities used for breeding livestock. Antibiotics in the animal industry are added to the feed of animals to improve their growth. They accomplish this by inhibiting the growth of microbes in the gastrointestinal tract which triggers immune responses in the host. This in turn is cost-effective to the producer since more meat can be produced with the usage of less feed.
Antibiotic misuse in both animals and humans has led to a significant increase in antibiotic-developed resistance. This is where a particular antibiotic is no longer effective in treating an infection. The consequences are anywhere from increased human illness, suffering and death, increased cost and length of treatments, and increased side effects from the use of more powerful medications.
There are many suggested solutions to alleviate this ongoing health crisis. Some things you can consider to prevent further antibiotic resistance are:
Don’t rush to treat your runny nose or cough. Be sure that the antibiotic is necessary and not just convenient to use for shortening the duration of the infection. In up to 95% of the cases, bronchitis is viral and there is no cure for the common cold, it gets better on its own with over-the-counter remedies.
Consume antibiotic-free dairy and meat products, pasture-raised farm animals rather than factory-farmed animals
Ask your doctor to use a narrow spectrum antibiotic if possible to treat the most common organism causing that particular infection rather than a “shotgun” approach, using an antibiotic that kills all
Shortest effective duration of antibiotics (this does not mean discontinuing the antibiotics once feeling better, there are specific guidelines for a minimum duration of use for certain infections)
Adhere to the antibiotic prescription
Take a high-quality daily probiotic while on an antibiotic
Taking a high-quality probiotic as soon as you start antibiotics is another way to counteract the side effects of antibiotics. If you are able to, start taking probiotics a week before taking the antibiotics. Separate them out by two hours while on the antibiotics and continue for 3-4 weeks from the start of the antibiotics. After a month you can decrease the dose to your minimal effective dose for your optimal health outcomes. The probiotics help to restore some of the healthy gut microbiomes lost through antibiotic therapy. Strains of Lactobacillus and Saccharomyces (a beneficial yeast) can help mitigate antibiotic side effects. This in turn contributes to better adherence to antibiotic prescription thereby reducing the evolution of resistance.
Generating and maintaining diversity in the microbiota is a new clinical target for health promotion and disease prevention.
Fecal Microbiota Transplantation FMT) is a therapy and is one of the main treatments against antibiotic-resistant infections. This is whereby stools either from the same individual before the antibiotic use or from a healthy donor are introduced orally or via enema or probiotics. This stems from the premise that the gut microbiota in healthy donors is dominated by a large number of probiotics. Many studies have shown that FMT restored both the gut microbiota composition and function in patients who suffered from recurrent Clostridium Difficile-associated diarrhea. Some studies have shown that the worldwide mean cure rates of FMT for diarrhea are approximately 91%. To date, this is better than any other treatment we have for antibiotic-associated C.Diff colitis.
We can envision in the not too distant future, antimicrobials and therapies which will be prescribed for their direct anti-pathogen benefit while simultaneously limiting collateral damage to the microbiome. Until then it is essential to keep our bodies healthy by taking good care of our gut microbiome.
Contact our office to schedule an appointment to learn more about optimizing your health.
Practical Strategies for Managing Anxiety and Improving Digestion
Who’s the Boss?
They say the mind is a wonderful servant but a terrible master. Are you in charge of your mind and body? Or do you feel like you are at the mercy of your thoughts and feelings (physical and emotional)? This article shares cost-free and drug-free practical strategies to take back control of your physical and emotional feelings and make your mind your servant.
Your nervous system is complicated but you do not need to know all of the details to have a significant impact on its function. In this article you will find a very simple description of how one specific nerve, the Vagus, connects your physical and emotional feelings. You will also learn practical things you can do to reduce anxiety, improve digestion and overall wellbeing.
A (Very) Brief Neuroanatomy Lesson
Starting from the top, the brain branches out from your skull through 12 cranial nerves (and their branches) known as the peripheral nervous system.
Starting from the ‘bottom’ the gastrointestinal ‘mind’ is called the enteric nervous system (ENS.) The ENS has more nerve cells than the rest of the entire nervous system combined (more than 100 million!) and is capable of functioning independently of the rest of the nervous system.
The Vagus nerve is one of the 12 cranial nerves. It connects your brain to your digestive system and vice versa. It sends and receives both motor (movement) and sensory (feeling) signals. Beyond the digestive system, it touches nearly every major organ and plays a role in heart rate, respiration, facial expression, inflammation, sweating, reproduction and more. Photo courtesy: www.drarielleschwartz.com
The word ‘Vagus’ comes from the Latin for ‘wander’ but, as Tolkien wisely said, ‘Not all who wander are lost.’ This nerve, and its branches serve as the information super highway in your body and provide the early warning system for threats, internal and external.
Most of these functions are reflexes that happen without you thinking about them to keep you alive. Can you imagine if you had to decide to shunt blood supply from your stomach to your heart and lungs to run from danger? But sometimes the reflexes are not actually helpful in the moment and we are left feeling like our stomachs have minds of their own – because they kind of do. But when we know what the reflexes respond to, we can take steps to trigger a more desirable response.
Toning the Vagus for Stress Resilience
Have you ever felt your mouth go bone dry just as you are about to begin a presentation or performance? Or worse, maybe you feel like you are going to throw up? Or need to go to the bathroom RIGHT NOW. This is your reflexive response to stop bodily secretions and smooth muscle contractions in your GI tract so you can spend your resources elsewhere.
When you perceive a threat, your brain and body make preparations to respond and additional resources – oxygen, fluids, etc. – are diverted from digestion and reproduction until you are physically and psychologically safe again. Your heart rate, blood pressure and breathing increase, your pupils dilate, your mouth may go dry, your muscles may begin to tremble all of these are signs of activation of your sympathetic nervous system.
It is the job of the parasympathetic nervous system, including the Vagus nerve, to restore resources to ‘rest and digest’ once the threat (perceived or real) is passed. Depending on the duration and intensity of the threat, it may take 20 minutes or 20 years to return to a healthy resting state. When left unattended, chronic stress or PTSD can have long-term effects on your physical, cognitive and emotional health.
Techniques to Build ‘Stress Resillience’ and Facilitate the Job of the Vagus Nerve
Daily Habits to Support Stress Resilience:
Cat/Cow stretching with a Lion’s Roar
This exercise lengthens and contracts the Vagus nerve to activate it. Get on your hands and knees on the floor. Begin with a neutral spine and then press down through your hands and knees to arch your back upwards like a cat. Inhale while doing this. Then drop your belly down towards the floor and lift your breastbone forward and up. Exhale loudly while you do this, sticking your tongue out and even roaring like a lion.
Laugh
Laughter really is one of the best medicines. Real laughter is best but even fake laughter will engage the Vagus nerve through contraction of the diaphragm.
Hugs
A warm embrace, ideally 20 seconds or longer, will stimulate the part of the Vagus nerve that runs down your back and can trigger the release of a hormone called oxytocin, known as the feel-good hormone.
Singing, humming, chanting, gargling
The Vagus nerve is connected to your vocal cords and the muscles at the back of your throat. All of these activities activate the muscles around the nerve and can stimulate it. Choose one or more and find time for it each day.
In-the-Moment Strategies to Get Back to Rest and Digest:
4-7-8 breathing
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Go outside for a walk
This works for a couple of reasons. First, when you are walking, your eyes naturally move side-to-side and trigger a response in your brain that distracts it from threat. Second, you are using up some of the ‘energy hormones’ that were dumped into your system to respond to the threat and may be making you feel ‘jittery.’
Self-massage
Stroke your neck from your ear to your clavicle 10 times on each side. Again, your Vagus nerve is connected to these muscles. Moderately intense massage to the area will stimulate the nerve and help to restore a resting state.
You do not have to be at the beck and call of your body’s reflexes. Choose one or two of the strategies above and integrate them into your day to improve your ability to respond the way you want to – instead of simply reacting – the next time you are faced with a stressful situation.
Call our office and schedule an appointment with one of our health coaches to learn more healthy strategies to reduce and respond to physical, emotional and cognitive stress.
Your Partner in Health! Erica Nelson, MSPH, NBC-HWC
Do you ever wonder if the toothpaste you and your kids are using is toxic? Let’s take a look at some ingredients of concern that are in most conventional toothpaste brands.
Artificial Colorings – Linked to ADHD & hyperactivity in children.
Titanium Dioxide – It’s just there to make toothpaste white. EWG has a list of safety concerns, including possibly a carcinogen when ingested.
Sodium Lauryl Sulfate (SLS) – Causes canker sores for many people.
Triclosan – A pesticide and hormone disruptor.
Glycerin – It isn’t toxic, but ideally has no place in the mouth as it’s a soap that can strip your body’s natural oral mucosa and leaves a film. This could alter the microbiome in the mouth.
Ingredients we love: Hydroxyapatite (HAp) – is a naturally occurring mineral that makes up 97% of our tooth enamel and has been scientifically-proven to strengthen and protect your teeth without fluoride. While Hydroxyapatite is not as well-known in the US, it’s been the gold standard in Japan for over 40 years. TIP – Don’t rinse your mouth after brushing with HAp.
Bentonite Clay – A natural polisher that is rich in minerals and not too abrasive. It’s alkaline and helps reduce acidity in the mouth. TIP – Make sure it’s “lead-free” clay.
Xylitol – Reduces cavity causing bacteria in the mouth.
In person supplement pick up includes a 10% discount on all supplements ordered. If you prefer shipping, we will continue to provide free direct shipping for online orders.
• Place your order for supplements through the “Online Store” on the home page of your patient portal. • At check out, use the promo code TAKEOUT, Click APPLY and then complete your payment • If you use the TAKEOUT promo code, we will NOT ship your supplements. We will ready them for office pick up. • Supplements must be ordered by 5 pm the day BEFORE you would like to pick up. The order will be ready by 9 am the next day and you may pick up anytime Monday -Thursday from 9 am to 5 pm or Friday from 9 am to 12 pm. • Please do NOT call the practice to place your order on the phone or request via messages. • When you come to the office to pick up your supplements, they will be ready for you by the front office door on our pick-up shelf.
Please contact our office for an appointment to further support and personalize your path to wellness.
Your best defense against a viral infection is a healthy immune system which you can support with clean air, clean water and clean food. Focus on eating foods that are organic and rich in antioxidants (fruits and vegetables). Make sure that the water you drink is adequately filtered and do not drink out of plastic bottles. Use good quality HEPA filters in your home, especially your bedroom. Practice good hygiene with frequent hand washing with warm water and soap. Keep stress levels as low as possible and make adequate sleep a priority.
In addition to social distancing, frequent/adequate handwashing and sanitizing guidelines from CDC (https://www.cdc.gov/coronavirus/2019-ncov/index.html), here are Cov19 recommendations. Please keep in mind, information is changing daily. Covid-19, also known as SARS-CoV-2, is too new for us to have a body of literature on how specific nutrients or herbal remedies affect clinical outcomes. We therefore predict the risk/benefit based on understanding mechanisms involved and similarities between this virus and its most closely related viruses. Based on new concerns regarding this specific virus, we have amended our prior recommendations on high dose vitamin A and D.
These supplement regimens are not intended to cure Covid-19 but to help boost your body’s own immune response to the virus. If you suspect symptoms of Covid-19, we recommend that you call your primary care physician’s office or seek evaluation and testing through an Urgent Care center. A list of resources is available at the end of this document.
Adult Prevention Options: (supplements available through your online patient portal)
1. Vitamin C: 500-1000mg daily (CTW Complete Vitamin C)
2. Vitamin D: 2000IU -5000IU per day (CTW Liquid D3 or CTW Vitamin D3)
3. Omega 3 (EPA/DHA): 2500mg daily (CTW Omega 3 or Arctic Cod Liver oil) or (Metagenics SPM) 2 caps twice daily
4. Zinc glycinate: 15-30mg daily (Reacted Zinc or Zinc Drink)
5. N-acetylcysteine: 600mg daily (CTW Liver Support) or (Trizomal glutathione) 5mL once daily
6. (Biocidin LSF) mix 10 pumps with a bottle of over the counter nasal saline spray or Xlear and then spray twice into each nostril upon returning home from outside exposure like your office or the grocery store.
7. PEA: 2 caps daily. Recommend Vitalitus PEA or Metagenics Hemp Advantage Plus {PEA with CBD}.
8. Real Mushrooms 5 Defenders, providing >20% beta-D-glucans: 1 cap daily**
9. Real Mushrooms Reishi 415**: 1 cap daily**
**Mushrooms are highly complex. Certain compounds are immunostimulating. Is this a problem in COVID19, or a benefit? We don’t know the answer. There is also concern using immune stimulants in autoimmune patients**
Herbs such as elderberry, echinacea, astragalus, andrographis and beta glucans can help to boost immune function. However, we do not recommend taking these supplements if you have an existing autoimmune condition as these may flare your condition.
Pediatric Prevention Options: (supplements available on your online patient portal)
1. Vitamin C: 250mg daily (1/2 capsule of CTW Complete Vitamin C)
2. Vitamin D: 600IU-1000IU per day (CTW Liquid D3)
3. Omega 3: 500-1000mg daily (DHA Junior Liquid or Arctic Cod Liver oil) or (Metagenics SPM) 1 cap twice daily
4. Zinc glycinate: 15mg daily (Zinc Drink)
5. N-acetylcysteine: 300mg daily (CTW Liver Support) or (Trizomal glutathione) 2.5mL once daily
6. (Biocidin LSF) mix 10 pumps with a bottle of over the counter nasal saline spray or Xlear and then spray once into each nostril upon returning home from outside exposure that couldn’t be avoided….stay strong parents! No friend visits!
7. PEA: ages 5-14: 1 cap daily. Recommend Vitalitus PEA or Metagenics Hemp Advantage Plus {PEA with CBD}.
8. Real Mushrooms 5 Defenders, providing >20% beta-D-glucans: 1 cap daily**
9. Real Mushrooms Reishi 415**: 1 cap daily**
**Mushrooms are highly complex. Certain compounds are immunostimulating. Is this a problem in COVID19, or a benefit? We don’t know the answer. There is also concern using immune stimulants in autoimmune patients**
Herbs such as elderberry, echinacea, astragalus, andrographis and beta glucans can help to boost immune function. However, we do not recommend taking these supplements if you have an existing autoimmune condition as these may flare your condition.
See next page for graphic to review signs of illness and therapeutic options:
*** New data, obtained after this chart was generated, indicates that diarrhea occurs in up to half of all patients presenting the Covid-19***
At first sign of illness, adult therapeutic options:
1. Vitamin C: increase to 1 gram per hour x 6 hours per day. Reduce dose slightly if you develop loose bowel movements
2. Zinc liquid or lozenges: Swish liquid or allow lozenge to dissolve slowly, bathing the throat in zinc. Total zinc should be 60mg per day x 1 week. Recommended to divide this up with 1 teaspoon Zinc Drink 4 x day only to avoid copper depletion.
3. Biocidin LSF mix 10 pumps with a bottle of over the counter nasal saline spray or Xlear and then spray twice into each nostril two times a day.
4. Metagenics SPMs: Increase to 2 caps 3 times per day with first symptoms, continue x 6 weeks.
5. N-acetylcysteine: Increase to 600mg twice a day or Trizomal glutathione 5mL twice a day
6. PEA: increase to 2 caps three times per day with first symptoms. Continue for six weeks
7. Real Mushrooms 5 Defenders**: increase to 2 caps twice a day with symptoms
8. Real Mushrooms Reishi 415**: increase to 2 caps once to twice per day with symptoms.
**Mushrooms are highly complex. Certain compounds are immunostimulating. Is this a problem in COVID19, or a benefit? We don’t know the answer. There is also concern using immune stimulants in autoimmune patients**
Herbs such as elderberry, echinacea, astragalus, andrographis and beta glucans can help to boost immune function. However, we do not recommend taking these supplements if you have an existing autoimmune condition as these may flare your condition.
At first sign of illness, pediatric therapeutic options:
1. Vitamin C: increase to 500mg per hour x 6 hours per day. Reduce dose slightly if you develop loose bowel movements
2. Zinc liquid or lozenges: Swish liquid or allow lozenge to dissolve slowly, bathing the throat in zinc. Total zinc should be 60mg per day x 1 week. Recommended to divide this up with 1 teaspoon Zinc Drink 4 x day only to avoid copper depletion.
3. Biocidin LSF mix 10 pumps with a bottle of over the counter nasal saline spray or Xlear and then spray twice into each nostril two times a day.
4. Metagenics SPMs: Increase to 1 cap 3 times per day with first symptoms, continue x 6 weeks.
5. N-acetylcysteine: Increase to 300mg twice a day or Trizomal glutathione 2.5mL twice a day
6. PEA: increase to 1 cap three times per day with first symptoms. Continue for six weeks
7. Real Mushrooms 5 Defenders**: increase to 1 cap twice a day with symptoms
8. Real Mushrooms Reishi 415**: increase to 1 cap once to twice per day with symptoms.
**Mushrooms are highly complex. Certain compounds are immunostimulating. Is this a problem in COVID19, or a benefit? We don’t know the answer. There is also concern using immune stimulants in autoimmune patients**
Herbs such as elderberry, echinacea, astragalus, andrographis and beta glucans can help to boost immune function. However, we do not recommend taking these supplements if you have an existing autoimmune condition as these may flare your condition.
From the NC Health Department:
If you have questions about COVID-19 (coronavirus), dial 2-1-1 or 888-892-1162. Sign up for updates by texting COVIDNC to 898211.
For all other questions, the DHHS Customer Service Center can assist in finding programs and people to help you. Call 1-800-662-7030.
As if managing an autoimmune condition isn’t hard enough, traveling and holiday schedules can make it downright daunting. Staying with relatives, life on the road and in airports, trying to prepare a good meal in a hotel room, and constantly being offered foods that will throw your autoimmune symptoms into a tailspin all present constant challenges. However, sticking to your autoimmune protocol and diet as much as possible will help prevent flares and relapses so you don’t spend the holidays crashed in bed.
So how do you manage? First, check in with your stress levels. Stress is one of the most potent triggers for flare ups, so commit to a no-stress, can-do attitude. You simply need to invest in a little advance planning and strategic thinking.
Following are tips to stick to your autoimmune protocol and diet while traveling.
Don’t let yourself get too hungry! Letting yourself get overly hungry is the biggest saboteur of the best laid plans. It’s only natural to want to eat when your energy is flagging and you’re starving. This will make you more likely to eat trigger foods, such as gluten or dairy.
Map out your options at your destination before you arrive. Is there a Whole Foods or other health food market in the area? Will your hotel room have a fridge?
You can also travel with frozen food you have insulated to heat up at your destination. Some people even bring their own hot plate and cookware.
Also, make sure you have plenty to eat on long flights, such as beef jerky, celery, sardines, olives, coconut meat, and other filling snacks.
Pack plenty of anti-inflammatory support. Traveling during the holidays is stressful. As much as we love them, sometimes our family members can be stressful. Make sure to save space in your check-in luggage for your go-to anti-inflammatory supplements, such as liposomal glutathione, resveratrol, and turmeric. Glutathione is the body’s most powerful antioxidant and essential for preventing and taming autoimmune flares. Liposomal resveratrol and turmeric in high doses are also great.
Early morning flights, long travel days, overstuffed flights, Aunt June’s air freshener, uncomfortable guest beds, and so on — these stressors can deplete glutathione and raise inflammation, so have your arsenal handy.
Effective anti-inflammatory supplements include glutathione precursors such as N-acetyl-cysteine, alpha-lipoic acid, cordyceps, and milk thistle. You can also take s-acetyl-glutathione, or an oral liposomal glutathione. Note that taking straight glutathione is not effective. You also may want to bring a bottle each of a powerful liquid liposomal resveratrol and turmeric — ask my office for more info.
Search ahead for unscented hotel rooms. Sadly, some hotel rooms can knock you over with the sickly perfume stench as soon as you walk through the door. Or the rooms are dusty and stale. Look for hotels that offer scent-free, allergy-friendly rooms with hypoallergenic bedding, air purifiers, and windows that open. Or at least ask them to air out the room for you before you arrive.
Carry a mask to avoid inhaling triggers. Sometimes you’re simply trapped in an environment that is overly scented, smoky, or potentially triggering in some other way. Just in case the woman next to you on the plane reeks of perfume, keep a face mask with you so you can breathe safely. Invest in a quality face mask that allows you to breathe comfortably. If you wear glasses look for one that won’t fog them up. Some companies also make face masks for children.
Schedule in alone time, time away, and time to rest. It’s too easy for a vacation to feel like an overbearing job. Make sure you take naps, read, meditate, or go for peaceful walks. Stress is one of the most powerful inflammatory toxins, so create and enforce boundaries to keep yours as low as you can.
Whether you’re fat or thin, anxious or relaxed, sickly or resilient — this could all stem from the way you were born thanks to the effects of bacteria in our first few seconds of life. Babies born via c-section are shown to have less desirable gut bacteria, or a gut microbiome, compared to babies born vaginally, who have healthier microbiome “signatures.”
Results from the largest study of the newborn microbiome were recently published. The study found that newborns delivered via c-section lack the healthy gut bacteria found in vaginally delivered babies. Their guts also contain strains of harmful microbes — Enterococcus and Klebsiella — commonly found in hospitals.
In fact, the lead researcher said the levels of harmful hospital bacteria in the c-section newborns was “shocking.” These babies were also deficient in the healthy bacteria that made up most of the guts of the vaginally born babies.
The difference was so profound that he said he can tell you how the baby was born simply by analyzing the bacteria in their stool.
C-section babies missing strain vital for health, weight management, and immune resilience
After several months the gut microbiomes between the two set of infants became more similar with one striking difference — the c-section babies had significantly lower levels of Bacteroides, a strain vital to human health.
Bacteroides are a key strain when it comes to health challenges modern societies face. A number of studies have shown Bacteroides levels are lower in people with obesity. Studies in both mice and humans show that when gut bacteria from thin subjects are transplanted into the colons of obese subjects, most subjects lose weight.
Bacteroides has also been linked with preventing anxiety, and boosting and regulating immunity to prevent inflammatory disorders. This may explain why people who were born via c-section are at increased risk for obesity and asthma.
The study is part of a larger Baby Biome study that is following thousands of newborns through childhood.
Why method of birth affects the gut microbiome
Research suggests that the vaginal canal imparts beneficial bacteria to the infant during birth, while c-section babies are deprived of that and instead immediately exposed to the bacteria of the hospital and the people attending the birth. Studies are underway in which babies born via c-section are swabbed with the mother’s vaginal microbes.
Other factors to consider beyond birth
It may not just be the birth that determines a c-section baby’s poorer microbiome status. Women who undergo c-sections also receive antibiotics, which may transfer to the newborn through the placenta and later through breast milk. These babies also tend to stay in the hospital longer and thus are exposed to more hospital bacteria.
How to develop healthy gut bacteria
Developing good gut bacteria is not neccesarily as simple as taking probiotics. You may also be overrun with detrimental bacteria that need to be “weeded.”
Perhaps most important is whether your diet supports a healthy gut microbiome.
What the gut microbiome needs most is an ample supply of vegetables and fruits on a regular basis in a wide, ever changing variety. Eating a diverse and abundanat array of plant foods will help create a diverse and abundant gut microbiome.
Ask my office for more advice on how we can help you improve your gut microbiome and overall health.
You may be familiar with common stroke-prevention strategies: Exercise regularly, eat plenty of vegetables, minimize stress, and keep inflammation at bay. But did you know taking good care of your teeth and gums is a major way to lower stroke risk?
A new study has found a significant link between stroke and oral bacteria. An analysis of blood clots from 75 ischemic stroke patients found almost 80 percent of them had oral bacteria DNA concentrated in the blood clots that weren’t found in other blood samples from the same patient.
The presence of oral bacteria in blood clots rounds out a much larger picture that shows the role gum disease and oral bacteria play in cardiovascular and neurological health.
The same research team has also found that blood clots containing oral bacteria cause heart attacks and brain aneurysms, that thromboses in the leg veins and arteries contain oral bacteria, and that oral bacteria is linked to heart infection.
Other research has linked oral bacteria from gum disease with an increased risk of Alzheimer’s. The bacteria produce toxins in the brain that give rise to the misfolding of proteins in the brain that is the hallmark of Alzheimer’s.
An ischemic stroke occurs when a blood clot starves a part of the brain of blood flow and vital oxygen, causing massive tissue damage. It is commonly caused by the narrowing and hardening of the arteries from plaquing, or atherosclerosis.
There is evidence that oral bacteria activates platelets and speeds up the development of atherosclerosis and blood clotting.
Here’s a tip to motivate you to floss
We get it, flossing is tedious and annoying. You just want to brush your teeth and be done.
Here’s a little tip that may motivate you to floss and brush more regularly: After you floss between a couple of teeth, smell your floss. If it has a foul odor that’s a sign you’ve got oral bacteria accumulating on your teeth and gums. This is also a sign your breath probably stinks as well! Smell check your floss after flossing each section of teeth — you may find areas that need extra attention.
Reacquaint yourself with healthy flossing and brushing habits and consider investing in a water flossing device. These devices use water to deliver extra cleaning power to the teeth and to stimulate gum tissue, so it stays healthy. However, please note that a water flosser should be an adjunct to flossing and not a substitute. Water flossing is not as effective as using dental floss.
Use functional medicine to prevent strokes
Healthy teeth and gums also depend on a healthy diet and lifestyle. This ties in with general stroke prevention strategies — 90 percent of strokes are caused by dietary and lifestyle habits.
Strokes are the third leading cause of death in the United States and the leading cause of disability.
Studies have found the following factors are the most common causes of strokes:
High blood pressure
Smoking
Poor diet
Lack of exercise
Excess alcohol
Stress and depression
Diabetes
Excess abdominal fat
Heart disorders
As research continues, poor oral hygiene may get added to this list.
Functional medicine strategies to prevent stroke
Focus on whole foods, plenty of vegetables, and healthy fats. Ditch the sodas, desserts, sweet coffee drinks, and processed foods. It might be hard at first, but you’ll start to feel heaps better.
Stabilize blood sugar
High blood sugar from too many sweets and processed carbohydrates causes chronic inflammation, which damages and thickens arterial walls and promotes the formation of arterial plaques and blood clots. Type 2 diabetes and insulin resistance, or pre-diabetes, increase your risk of stroke by two to four times.
Regular exercise prevents strokes and makes you feel awesome
Exercise is a magic bullet when it comes to preventing strokes and promoting a healthy brain. Regular physical activity keeps blood vessels strong, improves oxygenation of the brain, and increases your metabolism. Exercise after a stroke also significantly reduces the severity of the repercussions and improves recovery.
Ask my office how we can help you lower your risk of stroke and support your brain health.
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