Health advice For The Whole Family

  Dr. Sarah Connors HBSc, Naturopathic Doctor
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Vitamin D: Why Is It Important?

11/11/2020

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What Is Vitamin D?

Vitamin D is a fat soluble vitamin, like Vit A, E & K.
Although it is present in foods, it is not present in many foods, nor is it in abundant supply. We can get Vit D from the sun, and this is certainly a good idea, but we will touch on why this is often not enough, especially in colder climates like most of Canada. Supplementing and fortifying foods with Vitamin D is also something that helps, but again the question we should ask ourselves is, are we getting enough?

Inactive vs Active Vitamin D
Vitamin D collected from the sun, diet and some supplements are in the inactive form, which means it needs to be converted by the body to its active form.
- Liver --> Vitamin D --> 25 hydroxyvitamin [25 (OH)D] or calcidiol (D2).
- Kidneys --> physiologically active 1,25 dihydroxyvitamin [1,25 (OH)2D] also known as calcitriol (D3).
 What Does Vit D Do in the Body?

There are a number of important jobs that Vit D does:
  • Promotes calcium absorption in the gut
  • Maintains appropriate calcium and phosphate levels in the blood
  • Normal bone mineralization
  • Ensures that muscles contract properly
  • Monitor cell growth
  • Modulate cell differentiation and death
  • Neuromuscular and immune function
  • Activation of various genes and their associated proteins

Measuring Vitamin D status
Generally the next question I get from a lot of people is how do I know if I'm getting enough Vit D. Currently the best way to do this is to measure it in the blood by look at the blood or serum concentration of calcidiol (D2). Wait, didn't I say that the active form is calctriol (D3)?  The reason is the 1/2 life of D3 is too short to make it a good indicator as well as it being regulated highly regulated by parathyroid hormone, calcium and phosphate. D3 levels also do not normally decrease significantly until Vit D deficiency is severe. 

How Much Vit D is Needed?
If we understand how important Vit D is, the next thing my patients often ask is how much do I need?
As we mentioned above, to know if you personally are getting enough, getting your levels checked is going to be the best option. However, there are general recommendations made by the government which are based on what is called the RDA or Required Daily Allowance.  This depends on the average of what works best for a healthy population and maintaining basic requirements for health. In the case of Vit D that's enough to bone health and calcium metabolism, and then in addition the RDA is set based on minimal sun exposure as well. All of this combined, the current daily recommendation for adults and children over 4 years is 400 IU.

If we're trying to raise our levels of Vit D, 400 IU is definitely not going to be enough.


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Food Sources: Can I get Enough?
There are a few sources of dietary Vit D:
- Fatty fish such as salmon, makerel, and tuna or good quality fish oil products
-  Beef liver, egg yolks, and cheese will have small amounts
- Some mushrooms provide D2 in variable amounts

The good news is the body is primed to absorb food dietary Vit D, as it is often in the active form (D3) and this appears to be 5 times more potent that the parent vitamin based on some studies.

Fortification
I know there's lots of foods that have Vit D on the label, doesn't that mean there's Vit D in it? It's true, that in Canada we have been fortifying foods with Vit D since the 1930s. The main sources are milk (35-40 IU/100ml) and margarine (equal to or more than 530 IU/100g). Many other dairy products do not fortify (cheeses and ice cream), while others food products like orange juice, yogurt, and breakfast cereals do. Manufacturers are also not always required to list Vit D or how much, so that makes it challenging to estimate as well.

Can I Get Enough from the Sun?


Most people meet at least some of their Vit D requirements from the sun. However, what most people don't realize is that this depends. You need to be outside at the right time of day, and depending on where you live, time of year as well. We need to be exposed to UVB rays at wavelengths of 290-320 nanometers. Other factors that can affect this are: cloud cover, smog, melanin content of your skin (the darker your skin the more difficult it is to 'absorb' enough sun).

Optimal Sun Exposure
The factors previously mentioned and current research that's been done still makes it challenging to know exactly what the right amount of sun exposure is for each person. However, these guidelines are helpful to get some helpful exposure:
- In general, approx 5-30 mins of sun exposure between 10am -3 pm twice a week to arms, face, neck. legs or back without sunscreen [NOTE: if you are monitoring risk for skin cancer, than keep in mind any recommendations from your healthcare provider]
- Spring, Summer and Fall are the optimal times of year, particularly those who live in more northern latitudes

Can I Take Too Much?

Generally speaking you would need to be taking a lot of Vit D to cause harm. The general thought currently is taking 10,000 to 40,000 IU a day consistently for a prolonged length of time. The blood level would be more than 500 nm/L that would be considered toxic. The research is still determining what that exact level would be. The symptoms of Vit D toxicity are not very specific: anorexia, weight loss, polyuria (aka peeing a lot), and heart arrhythmias. If you are at all concerned, please do speak to your health care provider.
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Take Home Message
- Vit D is important for our overall health, and we're still figuring out the full extent of what this entails
- Vit D is present in the diet, and through exposure to the sun we are able to synthesize Vit D
- The drawback is it's tough to determine how much we're getting, so many of us will need to supplement with it at times
- There are safe and unsafe levels of Vit D, and finding out what works best for us personally is likely going to require getting our levels checked periodically.



Have questions about Vitamin D or making sure you're getting what you need to live your best life? Connect with me and we can get a personalized plan together that takes your individual needs into account.




Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.
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Dealing with Allergies Naturally

3/31/2017

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Finally Spring is here!

The weather is gradually getting warmer, birds are returning, and pretty soon the winter jackets can be put away for another year. The downside for some of us, with these seasonal changes comes allergies! Yes, all the fun you can have sneezing, congested, blurry eyed and unable to breath. However, what if you could do things differently and get them under control naturally?
The Stats
 
In the US:
·  Number of people in the U.S. who have either allergy or asthma symptoms: 1 in 5.
·  Percentage of the U.S. population that tests positive to one or more allergens: 55%.
 
Internationally:
The prevalence of asthma in different countries varies widely, but the disparity is narrowing due to rising prevalence in low and middle income countries and plateauing in high income countries.

Common Symptoms:
 
  • Postnasal drip
  • Sniffling
  • Dark circles under eyes (allergic shiners)
  • Puffiness beneath the eyes
  • Restlessness
  • Fatigue
  • Poor sleep
  • Headaches
  • Behavioural problems such as irritability, hyperactivity, poor concentration, whining, and pickiness about food
Why are they more common?
There is no one theory that currently accounts for the rise in allergies/sensitivities. Some of the proposed causes are as follows:
 
Hygiene Hypothesis: Many children do not get sufficient exposure to a wide variety of microbes, and as result of growing up in an extremely clean environment the body does not learn how to modulate the immune response effectively. There seems to be some credibility for this theory since the significant increase in individuals suffering from allergies has been in the western hemisphere, and we have not seen a corresponding increase in other parts of the globe at the same rate.

Inflammation/Leaky Gut: Chronic inflammation in the body and the gut lining is unable to heal and permits certain food particles to pass through and interact with the immune system. These particles are tagged as ‘non-self’ by the immune system, and it will react to the presence of these particles every time they are re-introduced to the system. Leading to a cycle of continuous inflammation and slow/no healing of the gut lining.

Genetically Modified Organisms (GMOs)/packaged foods: We have altered certain foods in our food supply so much that our bodies have difficulty recognizing it and breaking it down as ‘food’.  There is also a corresponding increase in exposure to preservatives and pesticides that are mixed in or put on these foods.
What Can We Do?
General recommendations:
  • Remove environmental irritants: Rid the home of common irritants such as dust, perfumes and scented products.
  • Improve immune response: There are many things that can be done to help optimize the immune system. Eating a balanced diet of whole foods, including sources of omega 3s and fermented foods for probiotics.
  • Promote rest and relaxation: learning to relax can help decrease tension, and getting to sleep at a reasonable and consistent hour each night can help promote better immune function.
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Dietary recommendations:
  • Identify Food sensitivities:  food allergens (eg. peanuts or diary), and chemicals, additives, or oils in processed foods can cause allergies to be worse
  • Foods rich in Vitamin A and Beta-carotene: the orange and yellow vegetables and fruits tend to be the richest sources
  • Essential Fatty Acids (EFAs): Fish, flaxseeds, eggs, and evening primrose oil all contain EFAs which are essential to health of cells and decreasing allergic symptoms
Supplemental recommendations:
The following nutritional supplements can improve allergy problems in several ways: boost immunity, reduce inflammation, and enhance intestinal health.
  • Zinc
  • Vitamin C
  • Vitamin B complex
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Herbal recommendations:
  • Astragalus: immune system enhancing herb that is a tonic for the upper respiratory passages. Can be directly beneficial for those with a tendency towards atopic conditions such as eczema or psoriasis, commonly occurring in those with allergy problems.
  • Nettle: stimulates lymphatic function, decreasing swollen lymph nodes. In its freeze-dried form, nettle is used to stabilize the inflammatory substance histamine produced by our bodies, thus decreasing allergic response.
  • Elder: This herb has a flower rich in flavonoids, which are anti-inflammatory, anti-oxidant, and immune-stimulating. This combination helps reduce allergic response and improve immune function.
Asian Medicine and Acupuncture
 
  • Chinese medicine considers an allergic reaction to be a manifestation of the body's failure to adjust to its environment.
  • According to the concept of the organs and their functions, weaknesses of the "Lung” or "Liver” could explain these allergic reactions.
  • By stimulating the energy of the "Lung" and by regulating the "Liver" the acupuncture treatment aims to calm the exaggerated response. This can be done both preventatively as well as acutely.
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Suffering from allergies can be a very irritating experience. If you or your child is suffering from allergies, it is best to take them to a Naturopathic Doctor who can perform a proper assessment and form a treatment plan that will address your/your child’s needs. Always speak to your health care provider before beginning any new medications or supplements.






References:
Allergy Statistics and Facts. WebMD. Reviewed by Johnson, K. (2012). http://www.webmd.com/allergies/allergy-statistics
Asthma Statistics. American Academy of Allergy, Asthma & Immunology. http://www.aaaai.org/about-the-aaaai/newsroom/asthma-statistics.aspx
Romm, A. 2003. Naturally Healthy Babies and Children: A Commonsense Guide to Herbal Remedies, Nutrition, and Health. Celestial Arts.
Skowron, JM. 2009. Fundamentals of Naturopathic Pediatrics. CCNM Press. Print.

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Eating Well Doesn't Have to Be Complicated

11/8/2016

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Do you feel that in order to have a 'good diet' or 'eat well' that it requires a lot of sacrifice and hard work on your part? Well, I won't lie to you and tell you that it doesn't require any work, but I will tell you some simply changes you can make to increase your nutritious eating without becoming a gourmet chef!

Many of my patients will tell me something along these lines: "I eat pretty well most of the time, except for the weekends" or "I try to eat healthy, but I am so busy I just don't have time to cook". There are plenty of variations on that that I hear on a regular basis, but let's call them what they are, EXCUSES! Now believe me I get it, at different times in my own life I have been the queen of excuses for eating less than healthy. However if you continue to make excuses for yourself, instead of changes to your lifestyle, you won't like the outcome 10-20 years down the road.
I completely understand how important, small, manageable changes are to creating success! I see it all the time with my patients and the research also supports this approach. Therefore, I will only mention 3 small things you can do to make a big impact on your eating habits and your health.
Tip #1 Eat A Healthy Breakfast
Remember how many times you've heard it said that breakfast is the most important meal of the day? Well it really is. I have seen in my practice, and again the research supports it, when we eat a healthy breakfast we are more likely to feel full and satisfied, make better food choices throughout the day, and we start our metabolism and blood sugar levels off right. If you're the type of person who really likes to have a bowl of cereal with milk for breakfast or skip breakfast altogether just start by adding some protein or healthy fat into your meal. Some great choices are: eggs, avocado, cheese, yogurt, cottage cheese, nuts and seeds, nut butter, and lean meats. Smoothies are also a great way to pack in lots of nutrition, which are quick and easy to make as well as portable for the one the go individual! 
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Tip # 2 Prepare meals ahead of time
Have a meal or two prepared ahead of when you need it is a great way to avoid making poor food choices and eating take out food too often. There are lots of ways to do this. Utilize your slow cooker (or get one if you don't have one yet), there are so many recipes out there in books and online for making great slow cooked meals. Many you can even prep the night before then just dump in the pot before you leave in the morning for work, then you can come home to nice warm meal already prepared for you. Another strategy is to cook 1-2 meals that make lots of portions on the weekend. My current favourite is frittatas. I will make a batch or two on Saturday or Sunday afternoon and maybe another meal and there's breakfast/snacks for the week done. Often you can also make things and freeze them in anticipation of a day you don't feel like cooking, or don't have time to cook. Trust me, cooking is not my favourite activity to do, but by batch cooking I only need to 'cook' 2-3 times a week and I'm well set for eating well all week.
Tip #3 Source your food well
Where our food comes from and how it's prepared makes a big difference for our health. Unfortunately, the ways we changed farming and growing food in the last several decades has left us with food products that are severely depleted of nutrients. Whereas our grandparents and great grandparents were able to eat plenty of nutritious foods and get their daily vitamins and minerals without the help of supplements, and eating organic, we do.  One step we can take is to buy organic when possible. I understand that many of us cannot afford to eat organic all the time, I don't buy 100% organic everything either. However, by using things like the Clean 15 and Dirty Dozen List put out by the Environmental Working Group each year we can eat organic when it really matters and significantly decrease our exposure to pesticides.  This year's update of EWG's Shopper's Guide to Pesticides in Produce™ reports that USDA tests found a total 146 different pesticides on thousands of fruit and vegetable samples examined in 2014. Another great thing to do is source your food from farmer's markets or directly from farmers that you trust. You can often get good deals on buying bulk from the farmers and then you're buying local as well!
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There you have it. Some very simple changes you can make to how you eat to improve the quality of your diet. Now I am not saying you have to even do this all at once, pick one and start with that. Then you can look at adding the others over time. If you never start, you'll never get the benefits, but if you try to change everything at once you'll feel overwhelmed and eventually you will drop everything.

Have questions about these tips or how to have better eating habits? Talk to me about it. I love helping people make gradual, positive changes that benefit their health and well being.



Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.
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Are You In Sugar Overload?

10/6/2016

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Trick or treat! Give me something sugary to eat!
 
Halloween is just around the corner, which means the annual influx of extra treats into the house that are laden with sugar! Now I am not saying we need to do away with sugar altogether. In fact, if we had no sugar at all we would have some serious problems on our hands. However, we aren’t lacking sugar, we are drowning in it.

The rates of obesity, heart disease, diabetes and various other serious health problems are on the rise. Stats Canada has estimated about two thirds of Canadian adults and one third of children are overweight or obese.  A major contributor to these health issues is poor eating habits, especially excess sugar. To further compound the problem, even when people are trying to make healthy choices it isn’t easy to do so. Presently, there are 56 different names for sugar, and manufacturers are not required to group them together on nutrition labels.
Why do we need to worry about sugar?

Sugar in the blood is not a bad thing on its own.  In fact, without this important fuel we wouldn’t last very long. However, like most things, in the right amount we stay healthy, but when we have too little sugar or too much, that’s when problems arise. Our main method of procuring this fuel is eating and drinking. Anything we consume, our body breaks down into it’s most basic building blocks, glucose, which is sugar, being one of them. Once broken down, the body shuttles the glucose to where it’s needed. If you’re playing a game of tag, then you’re going to need glucose for your muscles. If you’re studying for a big test, then you need glucose for your brain. The blood is simply the highway system in your body that transports the glucose (along with many other things) throughout the body until it reaches it’s final destination.
This is fine when we have a good balance of fuel coming in, but what happens if there’s too much?  When we have too much sugar in our blood, it needs to be stored away for when it’s needed, so the body converts the sugar into glycogen. However, like any storage unit we can only put so much away.  So what happens with the excess that doesn’t fit? This is where problems can start. An important hormone that helps keep sugar in balance is insulin. Whenever sugar is detected by specialized cells in the pancreas, insulin is released. Think of insulin like a key to a door, in order for sugar to enter into most cells they need the key (insulin) to unlock the front door and let them in. Insulin is vital to making sure that we do not become hyperglycemic (too much sugar) or hypoglycemic (too low sugar).  Conditions like Type II diabetes result from the cells becoming insensitive to insulin. Think of a toddler who keeps asking for the same thing over and over again, eventually you get tired of hearing them so you start to tune them out or stop responding to them altogether. Diabetes is probably the most well known to be affected by blood sugar levels, but it’s not the only one. Other conditions that are affected by blood glucose levels include: PCOS, ADD/ADHD, Autism, certain cancers, and so on. We don’t have time to go into all these conditions today, the point I want to make by mentioning them is that the correct balance of blood sugar is very important to our overall health and influencing various health conditions.
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What can we do?
 
Eating Well
 We know that balance is important, but what are some easy and crucial things we can do to improve our blood sugar balance. One, you may have guessed, is being mindful of what you eat! Proper nutrition is really a cornerstone of good health. Start with eating a diet focused on good whole foods, which includes 5-10 servings of fruit and vegetables a day, whole grains (complex carbs), good proteins and healthy fats. Then avoiding excess sugar, like soft drinks. Did you know that there can be as many as 6-10 tbsp of sugar in 1 can of pop?

Another helpful trick is to have either protein or fat with each meal. Not only do they help you feel more full for longer, they also modulate the rush of sugar coming into the body. If we’re looking at a curve of blood sugar levels, this is what happens if we have sugar by itself, a big spike and then decline about an hour to a few hours later. This is why people who have a chocolate bar for their afternoon snack feel like they have lots of energy and focus for the first hour or so after, but end up feeling more tired later on when their blood sugar plummets. If you eat fat or protein with your other foods, it helps to temper this spike in blood sugar so you don’t have a huge increase and subsequent decrease of blood sugar and corresponding energy levels.
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Exercise
Two, is exercise! We’ve all heard time and time again how important exercise is for our health and this is no exception. Even a short 20-30 min moderate pace walk most days of the week can make a big difference. For many other reasons, it’s good to balance out cardio and resistance training accordingly, but I want to just touch on why walking is enough to do a lot of good. There are receptors in our muscles call Glut 4 receptors and they are seriously hungry for sugars. Think of turning on the vacuum, and how that powerful vortex just sucks up all the dirt in site in no time, but if it’s switched off and in the corner it’s doing you no good. When Glut 4 receptors are activated, they suck up sugars much like the vacuum, but only when activated. The quads, these big muscles on the front of your legs, house a lot of Glut 4 receptors. Research shows even just 30 secs of squats will significantly activate Glut 4 receptors in the quads and can drop glucose levels by almost a full point on the glucose monitor.
Stress Less!
Finally, get your stress under control as best as you can. As many of us know, too much stress isn’t good for our health, and stress is very integral to blood sugar levels. If we have heightened stress, then our body is preparing for fight or flight mode. If you decided to run, you’re going to need fuel on the ready to help you run away from that threat. That’s fine if we were still running away from saber-tooth tiger, or a tiger in general, but the problem is most situations that cause us stress these days, we can’t simply run away from. Use meditation, use exercise, use whatever strategies necessary to moderate your stress, because all that free sugar floating around in your bloodstream not being used is going to eventually lead to problems.
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Blood sugar levels have a story to tell about our health, and every choice you make with your diet and lifestyle habits writes that story. Make sure you make the right choices for you: eat right, exercise and modify your stress. Your family and your future self will thank you for taking steps to ensure that your blood sugar story is writing about a long and healthy future.

Have questions about how you and your family can reduce your sugar intake? Ask me about it by emailing me through the 'contact me' section or give me a shout at the office. I'm here to help you achieve your best possible health.

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.


References:
Silverthorn, D.U. 2010. Human Physiology An Integrated Approach. Fifth Edition. Pearson International Edition.
Stats Canada. 2016. Obesity in Canada: A Whole-of-Society Approach to a Healthier Canada: http://www.parl.gc.ca/content/sen/committee/421/SOCI/Reports/2016-02-25_Revised_report_Obesity_in_Canada_e.pdf
WebMD. Fit Jr. (2016). Just a Spoonful of Sugar Adds Up: http://fit.webmd.com/jr/food/pdf/pdf-sugar-adds-up

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Boost Your Immunity Naturally

9/16/2016

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September usually means the beginning of Fall and Back to School for most families. However, have you given any thought to boosting your family’s immune systems yet? The change in weather, and return to their germ infested petri dishes, I mean classrooms, means that your kids and/or you could potentially get sick any time now.
 
Why is it important to support our body’s natural ability to fight off infections?
Cold and Flu season stats
To start, there are over 200 different viruses cause influenza and influenza-like illness (fever, headaches, aches and pains, coughs, runny nose). According to a recent Cochrane review, the flu vaccine might only be effective against Influenza A and B, which represents about 10% of all circulating viruses (Jefferson et al, 2013). The authors’ conclusion from that review was, “Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost. There is no evidence that they affect complications, such as pneumonia, or transmission.” (Jefferson et al., 2013).

Period of Contagiousness
You may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even longer time.

How Flu Spreads
Most experts believe that flu viruses spread mainly by droplets made when people with the flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose.
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What Can We Do?
There are many things we can do to help prevent illness throughout the cold and flu season.
 
Basic Strategies:
1)Eat fresh whole foods: Eating a variety of fresh whole foods including plenty of colourful fruits and vegetables is essential to proper immune function
2)Avoid refined sugars, trans fats and salt: These foods are known to weaken the immune system.
3)Increase your consumption of vitamin C containing foods: Vitamin C is known to boost immune function and help prevent cold and flus. Increase vitamin C containing foods such as: oranges, lemons, grapefruit, strawberries, raspberries, black currants, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc.
4)Eat more garlic and onions: Garlic and onions both have anti-viral and anti-bacterial properties, helping the body to fight off any germs it may come into contact with. (Raw consumption provides a greater benefit than cooked)
5)Drink up: Ensuring you are adequately hydrated will help enhance your immune system. Aim for half your weight in fluid ounces. (ex. If you weigh 150lbs, you should consume 75oz. of water a day)

6)Sleep, Sleep, Sleep: Ensure you are getting around 8 hrs of sleep per night and you are sleeping soundly. Too little non-restorative sleep is known to weaken the immune system.
7)Exercise: Engage in at least 20 minutes of physical activity per day. Exercise helps to increase circulation and lympathic flow, both of which help boost the immune system.
8)Breathe: Practice deep breathing exercises to help manage stress. High stress, fear, and worry can weaken the immune system, making you more susceptible to infections.
9)Wash hands: Wash your hands frequently using warm water and a natural anti-bacterial soap to prevent the spread of infection.
10)Cover your Cough: Cough or sneeze into your sleeve to prevent spreading infection and avoid touching your nose, mouth, eyes until hands are washed.
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Additional Helpful Measures
Think drinking tea is just for your grandma? Well think again!

Herbal Teas
In a Harvard study, they found that people who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too.

Your optimal dose:
Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
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5 Herbs for Prevention
Astragalus (Astragalus Membranaceous)
  • A deep immune activator, it’s known for its antibacterial and antiviral properties. From a Traditional Chinese Medicine perspective astragalus helps warm the Wei Qi, which is our defensive Qi or immune system. Can be used in combination with other herbs or by itself. If you do become ill you want to switch from this herb to another that has more active illness fighting properties.
  • Dose: Decoction: 2-4 tsp/cup 3x/d
 
Siberian Ginseng (Eleuthrococcus senticosus)
  • Immune system modulator, helps the body adapt to stress and strengthens the immune system.  Also helpful for decreasing inflammation in the body. Often included in immune formulas. If taking long term, it is generally recommended to take periodic breaks from use (eg. 6 weeks on, 2 weeks off).
  • Dose: Decoction: 2-15 g 1x/d
 
Cinnamon (Cinamomum cassia)
  • A nice addition to a tea or hot cereal, this herb not only has antimicrobial properties, it also helps settle the stomach and prevent diabetes. Should not be used in pregnancy as the essential oils may cause uterine stimulation.
  • Dose: powder: 5-20 grains 3x/d, or to your taste
 
Dang Shen (Codonopsis pilosula)
  • Another good adaptogen, helps the body adapt to stress and strengthens the immune system. Used for weak lungs from a Western and Traditional Chinese Medicine perspective. Considered a milder substitute for Panax ginseng.
  • Dose: Decoction of root: 9-30 g per day
 
Schisandra (Schisandra chinensis)
  • Often combined with other similar adaptogens, it also has effects on the lungs, helping to expel mucous and decrease cough.
  • Dose: decoction: 6-9 g each day
5 Herbs for Treatment
Echinacea (Echinacea angustifolium/purpurea/pallida)
- Stimulates the immune system to increase phagocytosis by macrophages (cells that kill and eat microbes). Antimicrobial/bacterial/viral properties. Best given at the first sign of infection. Dose: Decoction: 1-2 tsp/cup 3x/d
 
Ginger (Zingiber Officinale)
  • Primarily known for its effects on the stomach. Helps to relieve nausea and vomiting, as well as gas and cramping. The warming properties of ginger gently increase the temperature of the body helping to eliminate heat sensitive microbes.
  • Dose: Infusion 1 tsp/cup as needed
 
Licorice (Glycyrrhiza glabra)
  • A sweeter herb that is good for a cough. Helps to soothe a sore throat and get mucus out of the lungs. Has antimicrobial and antiviral properties. Not recommended if you have hypertension or are pregnant/nursing.
  • Dose: Decoction (root): ½-1 tsp 3x/d
 
Elder Flower/Berry (Sambucus canadensis)
  • Used for cough and nasal obstruction (eg. sinusitis), especially good for kids because they generally like the taste. Have anti-inflammatory and antiviral properties. Also helps to induce perspiration with fever so more microbes are killed and flushed out of the system.
  • Dose: Infusion of flower: 2-4 g /250 mL water
 
Mullein (Verbascum thapsus)
  • Primarily used for cough, particularly the dry hoarse cough that causes a lot of irritation to the lungs. Helps to soothe, and decrease the cough while still getting the mucous out. Another one that could be used with kids since it has a milder taste.
  • Dose: 1-2 tsp/cup
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Infusion vs. Decoction
An infusion is a water-based preparation made by steeping leaves, flowers, and other non-woody parts of a plant in either hot or cold water. The traditional cup of herb tea is the archetypal infusion.
 
A decoction is also water based, but it’s done by gently simmering the herb in boiling water. This method is used for tougher plant parts, such as roots, barks and seeds.
 
Powders: What are they good for?
Usually when people think of tea they think of the leaves and flowers of the plant in a cup of hot water. However, there are certain herbs that are better made into an infusion using the powdered form. For example, some herbs are rich in volatile oils that are medicinally useful and when boiled will evaporate and be lost. Valerian root is an example of a woody part that would be better ground to powder and prepared as an infusion. The preparation method usually depends on the use of the herb. This is why it is important to consult with a trained practitioner because they can help you select the most appropriate herb and preparation method based on your particular health concerns.
 
 
Note: This presentation is not meant to replace the advice of a trained practitioner. In order to formulate a proper treatment plan, you should consult with your Naturopathic Doctor or other health care provider.
 
 

 
 
Resources:
Center for Disease Control and Prevention. (2013). Seasonal Influenza: Key Facts about Influenza (Flu) & Flu Vaccine. http://www.cdc.gov/flu/keyfacts.htm
Hoffmann, D. (2003). Medical Herbalism: The Formulation and Preparation of Herbal Medicines. Healing Arts Press. Print.
Jefferson et al. (2013). Vaccines to prevent influenza in health adults. http://summaries.cochrane.org/CD001269/vaccines-to-prevent-influenza-in-healthy-adults.
Ontario Association of Naturopathic Doctors. (2013). Staying Healthy in Cold and Flu Season. http://www.oand.org/staying-healthy-in-cold-and-flu-season/
Public Health Agency of Canada. (Nov 2, 2013). Flu Watch: Influenza/ILI Activity (geographic spread). http://www.phac-aspc.gc.ca/fluwatch/13-14/w44_13/pdf/fw2013-44-eng.pdf


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    Sarah Connors

    I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone.

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